Focal Points of Nutrition: Fiber

Dietary fiber is carbohydrates that cannot be digested. They are present in all consumable plants, including whole grains, vegetables, fruits and beans.
There are a number of different categories of fiber. Fiber from whole grains is referred to as cereal fiber. Soluble fiber dissolves in water. Insoluble fiber does not dissolve in water. These different types of fiber are important because they react different ways in the body and can have effects on the risk of developing certain diseases.
Heart disease, diverticular disease and constipation are all diseases linked to a lack of good fiber in the diet. One should consume at least 20 grams of fiber a day and the best sources are whole grains, fresh fruits and vegetables, legumes and nuts.

Some easy suggestions to add fiber to your diet are:
1. Add ground flax seed to yogurt and fruit.
2. Put seeds or nuts in your salads, soups or other appropriate foods
3. Blend fresh or frozen berries to your protein shake.
4. Snack of broccoli or sliced green apples.

For more information on fitness and nutrition, go to www.BOOTCAMP619.com today.

Focal Points of Nutrition: Minerals

There are two categories of minerals that are necessary in every diet: “Major minerals” and “Trace Minerals.” As one may guess, the difference is in necessary quantities. Major minerals should be consumed in quantities equal to or greater then 100mg.
These are minerals such as calcium, phosphorus, potassium, sulfur, sodium, chloride, magnesium and iron. Trace minerals should be consumed in quantities less than 100 mg. Manganese, copper, and iodide are some of these.
Minerals help in the breakdown of glucose, fatty acids and amino acids into carbon dioxide, water and “energy.”
They can also help build up glucose, fats, fatty acids and amino acids into glycogen, fats and proteins.
For more information on fitness and nutrition, go to www.BOOTCAMP619.com today.

Focal Points of Nutrition: Anti-Oxidants

When our cells use oxygen, they naturally produce free-radicals as by-products which can cause damage to the body which results in pre-mature aging and diseases such as cancer.
Antioxidants are the nutrients in our foods that can prevent and repair that damage. They act as healthy “scavengers” of many of the bad things going on in our bodies.
Oxidative damage can results in such health problems as heart disease, muscular degeneration, diabetes and some cancers.
Colorful foods such as carrots, squash, tomatoes, broccoli, spinach and berries, as well as whole grains, are rich in antioxidants. The link between immune system boosting and antioxidants may be a key factor in their ability to ward off cancer and infection.
For more information on fitness and nutrition, go to www.BOOTCAMP619.com today.

Focal Points of Nutrition: Low Glycemic Carbohydrates

Carbs often get a bad rap. The reality is that a well-chosen carb is an important part of a healthy, balanced diet. A diet completely void of carbohydrates will leave you drained and not give you enough energy for a proper BOOTCAM619 workout. Therefore, when you eat your carbs, it is imperative to choose wisely. The focus should be on low-glycemic index carbs. Carbohydrates provide fuel for the body that it needs not only for physical activity, but also proper organ function. Low glycemic carbs are those that burn more slowly in the body and have less of a boost to blood sugar. These carbs are generally whole, not processed, such as whole wheat products, like pasta and breads, oatmeal and sweet potatoes. Their less desirable counterparts, like white pasta and breads, cream of wheat and white potatoes, will cause a spike to blood sugar and make fat-burning more difficult.

For more information on fitness and nutrition, go to www.BOOTCAMP619.com today.

Focal Points of Nutrition: Vitamins

There are two categories of vitamins: fat soluble vitamins and water-soluble vitamins. Any excess of water-soluble vitamins, such as vitamin C, can be flushed from the body through the kidneys (with the exception of vitamins B₁₂ and B₆). However, fat-soluble vitamins are not readily excreted from the body in excess. This can lead to toxicity if these vitamins are over-consumed; a major reason why one should be careful of the over-consumption of energy drinks, high in B vitamins.

Vitamins are available in a variety of forms, but best consumed through whole foods. A simple rule one can follow to help get a good variety of necessary vitamins in their diet is to consume the most colorful vegetables and fruits (focusing on deep greens, reds, oranges and yellows) in an assortment of shades.

If you want to find out more about how vitamins can add to your health and workout plan, contact Chris Keith.

Focal Points of Nutrition: Lean Proteins

You have heard it before. I’ll say it again. And again. A diet rich in lean proteins is key to fat-burning. This is another of the focal points of nutrition that we emphasize at BOOTCAMP 619. Lean proteins slow the movement of food from the stomach to the intestines. Aside from being lower in calories, this also creates a residual benefit of a longer, fuller feeling. Feeling more satiated means that you are less-likely to indulge in snacks, the downfall of many diets. In addition, lean proteins do not cause severe blood sugar spikes which can drain one’s energy after eating. The body also uses more energy to digest these lean proteins, as opposed to carbohydrates, which will aid in fat-burning. It is recommended to consume about 0.8 grams of lean protein per kilogram (2.2 lbs) daily.

Good sources of lean protein:
- turkey or chicken breasts (with skin removed)
- fish (cod, sole, flounder)
- shellfish
- low-fat cottage cheese and other low-fat cheeses
- egg whites
- cooked beans such as lentils

For more information on fitness and nutrition, go to www.BOOTCAMP619.com today.

Focal Points of Nutrition: Phytochemicals

One of the focal points of nutrition that we focus on in our dietary plans at BOOTCAMP 619 is phytochemicals. There are non-nutritive plant chemicals that have properties to fight and prevent diseases. There are over 1,000 phytochemicals which are known. As part of a healthy diet, these power foods can act as anti-oxidants, fight bacteria, and stimulate enzymes which reduce some hormones, such as estrogen, which make one more prone to cancer. By incorporating more fruits and vegetables, particularly green, leafy ones, you can ensure getting more phytochemicals in your diet.

Here is a meal that is a sure-fire way to get more phytochemicals in your diet:

Vegetable Tofu Stir-Fry

Prep: 10 min, Marinate: 30 min, Cook: 10 min.
• 1/4 lb. mushrooms, chopped
• 2 Tbs. lite soy sauce
• 1/4 cup dry sherry or vegetable stock
• 2 Tbs. fresh ginger, minced
• 3 cloves garlic, minced
• 1 lb. tofu, thinly sliced
• 1 tsp. vegetable oil
• 1 lb. snow peas, thawed if frozen
• 1 bunch scallions, cut into 1 inch pieces
• 1 lb. carrots, sliced

Combine first 7 ingredients in a bowl and marinate 30 minutes. Heat oil in a heavy skillet or wok over medium high heat. Add tofu mixture and stir-fry 3-4 minutes. Add remaining ingredients and stir-fry 3-4 minutes or until carrots are tender.
For more information on fitness and nutrition, go to www.BOOTCAMP619.com today.

Don't Get Fat on Vacation

A summer trip is easily one of the most anticipated events of the year. The chance to get away from work and to relax with your loved ones is priceless.

With all of the excitement, it's not surprising that most people unknowingly end up gaining a pound each day of their vacation. And if you're going on a cruise then your weight gain may be closer to two pounds each day!

But wait, your summer vacation doesn't have to end in weight gain. Keep the following tips in mind as you embark on your summer adventure and you may come home fitter than when you left.

Tip One: Have a Plan
Vacations are the perfect place to gain weight since it's the last thing on your mind. Your best line of defense is to keep your fitness goals at the forefront of your mind. Before you leave for your trip sit down and set a goal.

A realistic goal is to maintain your current weight or to lose a pound or two. Get the whole family on board and keep each other accountable throughout the trip.


Tip Two: Make Exercise a Must
So often exercise is looked at as a chore, but vacations are the perfect time to really enjoy a good workout. You won't be rushing home from work trying to squeeze in a few minutes at the gym; rather the vacation workout can be a relaxing and enjoyable experience.

Virtually every hotel these days has some type of workout room equipped with cardio machines, dumbbells and a universal machine. If you are taking a cruise then you are in for a real treat – most workout facilities on cruise ships have huge windows that look out onto the ocean.

Vacations are also a great time to take your workout outdoors; take a run on the beach or do sprints, pushups and crunches on a grassy field. If you want more ideas of workouts you can do using just your body weight then give me a call or send me an email.


Tip Three: Maintain Your Metabolism
When traveling it is easy to go for hours without a meal-between flights and long drives food sometimes isn't readily available. The problem here it two fold. First your metabolism slows from the long absence of food. Secondly you are more likely to indulge in a high calorie meal when you get around to eating next.

Avoid this yo-yo of starvation and overindulgence by carrying healthy snacks with you and eating something every three hours. A handful of almonds, a piece of fruit or a small protein bar are fantastic options to keep on hand.


Tip Four: Eat Smart
While we all know that eating in is usually healthier than eating out, on the road you simply don't have a choice – all of your vacations meals will be eaten out. So take the time to order with your health conscious mind, and not simply your taste buds. Watch out for extra large portions-don't be afraid to take a doggie bag back to your room (assuming of course that you have a refrigerator).

Another thing to keep in mind is to keep fried food consumption to a minimum. Fried foods contain more fat and calories than other options, they are also likely to give you heartburn and indigestion-two things you don't need spoiling your vacation. Stick with dishes that contain veggies, lean meats and whole grains.


Enjoy your vacation! And when you get back into town call or email me for a fitness and fat loss consultation and I'll show you a step-by-step plan for getting you the body that you deserve – in less time than you think.

For more information on fitness and nutrition, go to www.BOOTCAMP619.com today.