Holiday Hints for Fat Burning Success

With Thanksgiving and Black Friday behind us, the holiday season is now in full force!

Holiday parties, desserts, mall food… they are all potential potholes on our road to our perfect body in the New Year.

However, there are plenty of great ways to avoid the down-side of holiday cheer.

You may think it’s too early… Why not just wait until I start that New Year’s Resolution to lose those extra pounds? Well, the answer is clear – why gain them in the first place? Even though you may be busy with holiday parties and year-end work, most people do have some extra time for themselves over the holidays. Spend it productively and get a jump on the rest of the crowd.

Step to the Front of the Line

Gyms are often deserted during the holiday season. Exercise can be one of the first things people drop off their busy schedules to spend more time at the mall or holiday parties. Use that to your benefit! While there may be long lines at the department stores, there’s no waiting at the stair machine. Get in a quick workout before heading out to your daily activities. If there’s no time before, it can be a great stress-reliever after a long day of work and holiday activities.

Personal Shopper

Everybody can use a little help. Santa has elves. You can get a fitness professional to help you too. By working with a personal trainer, you’ll get the attention and education that you need to get more challenging workouts. A fitness professional will make your workouts more effective and give you the motivation you need to have that extra willpower that we all lack during the holiday season.

Follow the Reindeer

Join a class! A group can really motivate you to challenge yourself. It is likely that class sizes will be down this month before the big post-holiday push. It will give you a chance to try something new without the crowd and be ahead of the rest when the holidays are over.

Dasher has Dancer, Prancer has Vixen

Get a serious exercise buddy. Make sure to choose someone that is as motivated as you are or you may not get the desired results. Make a commitment to push each other even harder than you may have pushed yourself. Find someone that shares the same fitness goals, is encouraging and committed and is around the same fitness level.

A close friend, partner or spouse could be a good choice. It is a great way to spend more one-on-one time together during a season when we are often invited to group activities.

Get Out of the Gingerbread House

Watch your diet and make sure that you enjoy your seasonal treats with moderation. Choose a few items that you may not mind cutting out this year and enjoy those that you do without stuffing yourself. You won’t miss the discomfort you feel after the meal… or the pants that don’t fit on January first.

Above all, keep fitness on your mind during the holiday season. Your health is not something to take a vacation from. In the end, a good healthy lifestyle will reduce stress and make you feel great. Enjoy your holidays and have a healthy, happy New Year!

Come in and see Chris Keith, San Diego's best personal trainer, today to get a jump on your New Year's fitness resolutions!

What is the best time to exercise?

The real answer is... Anytime! However, one should always pay attention to their body to find what the optimum time for them is. The healthiest options for working out are early morning and late afternoon.

Early Morning

It is a great way to energize your day. By exercising early, you will give yourself that boost that you may normally need from caffeine. In addition, you cannot skip a workout if you have already done it! The downside for some people is afternoon sleepiness that can be remedied by a nap or a ten minute walk.

Late Afternoon

The body is warmed up for the day. You may be able to experience your optimum challenge at this time of day; your best run time, fastest swim or heaviest weight. For some, the negative can be a tendency to skip the workout when you have had a busy day.

Evening

Proceed with caution if you prefer to workout before bedtime. It can interfere with your sleep patterns and cause a cycle of fatigue that drains your workout of energy and degrades muscle tone.

This said, there is never a really ‘bad” time to exercise; it is always positive. If you are not sure what works best for you, experiment for two weeks and see how you feel.

Come by BOOTCAMP 619 to exercise anytime!

The Principles of Strength Training

The last entry reviewed the laws of strength training as explained by one of my favorite fitness experts, Tudor Bompa. Bompa also advised on a few more principals of strength training that are very helpful.

These are important guidelines to consider when beginning any strength training program.

Principle One: Vary your training

Any fitness program requires hours and hours of dedication. It is to slip into the same routine. Not only does monotony cause you to lose motivation, but it can also stymie your progress.

The best medicine for this is variety.

Choose different exercise for each body part instead of sticking to your favorites. This will be good for both your body and mind.

Vary the speed of contraction between slow, medium and fast.

Switch between free weights, machine weights and ioskinetics.

Principle Two: Observe individual differences

No two people are the same. This applies also to their fitness plans. Everyone has different genes and athletic backgrounds. Make sure to consider this, along with your body type, when making your fitness goals. Remember that advice from a seasoned athlete or someone of a different body type, though well-intentioned, may not be useful. If you have difficulty identifying your unique situation, seek the help of a fitness professional who is more familiar with these differences.

Principle Three: Employ step-type loading

According to Greek mythology, Milo of Croton, in his decision to become the strongest man in the world, began lifting a calf every day. As the calf grew, so did Milo’s strength. This could be recognized as “step-loading.”

A key to increasing strength though is to also follow increased training load with a period of “unloading” so that the body can adapt to the new, more intense stressors but regenerate itself.

Come by BOOTCAMP 619 and see our success stories for yourself!

The Laws of Strength Training

It is understandable that people get excited about a new fitness program when they begin to see results. Often, a new athlete will start on a program and see phenomenal results almost immediately. It becomes very tempting to dive in head first without thinking through what you are doing or really understanding how to do it.

This can often lead to injury and back-tracking, which can ruin any beginner’s chances at real success.

There are three basic laws that any athlete must follow to proceed to a more comprehensive training program without injury. This theory comes from one of my favorite fitness authors, Tudor Bompa.

Law One: Before developing muscle strength, develop joint flexibility To perform most strength training exercises, one needs a full range of motion around the major joints. Many joints are actually compressed by weight and barbell exercises, which can lead to strain and pain if the joint is not prepared. Make sure to properly stretch around all major joints prior to and after exercise. Prior to starting a weight lifting plan, make sure to prepare the body with a good stretching and cardio routine for a few weeks.

Law Two: Before developing muscle strength, develop the tendons

Tendons are a key support system to the muscles. It is necessary that they are stretched to give the muscle the capacity to grow. Without healthy tendons, the muscle may grow, but not have a good foundation to support it – much like building a house on sand. Develop these tendons for a significant period of time before making heavy weight gains. Patience will pay off.

Law Three: Before developing the limbs, develop the body’s core

All of your muscle groups – legs, arms, chest, etc – are held together by your core. The trunk is a series of abdominal and back muscles running in all directions. They provide the real foundation to the body. Big arms, a wide chest or massive legs may look great, but they won’t be sustainable without a strong core.

Stop by BOOTCAMP 619 anytime for more guidance on strength training, fitness and nutrition.

BOOTCAMP 619’s Guide to Family Fitness

A healthy family can be a happy family. At BOOTCAMP 619, we believe it is important for our members not only to be fit themselves, but to be ambassadors of good health and fitness to their families and community.

Even if you are getting a later start, it is important to work toward a healthy lifestyle at any age. However, to live a long and vigorous life, it is best to start early.

Educating and modeling healthier fitness and nutrition choices for our children is crucial. Aside from the fact that proper diet and exercise for children will promote good physical progress, it is also important for psychological development and life-long health.

Well developed motor skills
Social development and confidence
Good nutritional skills for life-long health
Strong immunity and disease fighting
Increased bone density for safety
Promotion of weight control

With childhood obesity and its related diseases on the rise, along with common budget cuts in children’s physical education in schools, BOOTCAMP 619 is on a crusade for the promotion of our children’s health. As kids are getting ready to go back to school, BOOTCAMP 619 will post a series of articles for parents on such issues as childhood obesity and physical education for kids, along with information on how parents can promote a healthy lifestyle for their children.

Keep watching the BOOTCAMP 619 blog for more information and come in to talk to Chris Keith about your fitness plans and how you can help your kids stay fit.

Nutrient Density: Fats, Oils and Sweets Group

The USDA recommends that we treat our daily food intake like a budget. Often it is considered that calories from fats, oils and sweets can give energy to active people and can be added to the diet when we have “room for extra.” For example, if a person’s daily essential calories should be about 2000 and they have consumed 1700 calories from the essential food groups, they may have 300 discretionary calories that can be left over for the consumption of fats, oils and sweets. However, it is also important to remember that essential fatty acids are included in this category and are an integral part of a healthy, balanced diet. Therefore, it is important to choose your fats wisely.


Both fats and oils are included in this category. Though similar, they are two distinct food types.


Oils are fats that are liquid at room temperature such as olive oil, canola oil and soybean oil. Most are products of vegetables, some fruit or fish. They can be used for cooking or other, such as walnut oil and sesame oil, can be used for flavoring. Foods such as avocados, nuts and olives are high in oil. Most oils are high in monounsaturated or polyunsaturated fats, and low in saturated fats. Oils and other foods from plant sources do not contain cholesterol.


Fats, such as butter, animal fat and shortening are solid at room temperature. Solid fats tend to contain more saturated or trans fats than oils. Saturated fats and cholesterol raise the LDL, or bad, cholesterol, and can increase the risk of heart disease.


There are many positive effects one can get from the consumption of some oils. Most of the fats you eat should be polyunsaturated (PUFA) or monounsaturated (MUFA) fats. These fatty acids are necessary for health and are known as “essential fatty acids.”


MUFA’s and PUFA’s are found in fish, nuts and vegetable oils and do not raise our LDL cholesterol. They are also a major source of Vitamin E in our diet.


Vitamin E: Found in nuts (almonds and walnuts), vegetable oils, eggs and dark green vegetables, this fat soluble vitamin aids in blood cholesterol reduction, blood flow to the heart, capillary wall strengthening, age retardation and anti-oxidation. A lack of vitamin E can lead to dull and falling hair, enlarged prostate, gastrointestinal disease, impotency, miscarriage, muscular wasting and heart disease.


Though these types of healthy oils that are found in foods such as tuna, salmon, olives, avocados, almonds and walnuts, are essential to the diet and have many excellent health benefits, they are very high in calories and should be consumed with attention to one’s total caloric balance.

All the foods we eat are fuel for the creation of a healthy body, as well as provide the energy we need to perform all of our daily activities. Though it may often seem difficult to track all the nutrients we need and can gain by eating whole foods, the benefit lies in the results of a vibrant, energetic, healthy body that has strong immunity to illness, cancer and other diseases. Sturdy bones provide a healthy foundation to a body strong with lean muscle. A vigorous heart and sharp brain give the stamina to perform and operate. The end result of a healthy body far outweighs the efforts put into making the right choices in our daily nutritional plan.

There is always room for a new member at BOOTCAMP 619.

Nutrient Density: Meatless Muscle

It is commonly known that the proteins found in lean meats are key in muscle building and maintenance. However due to some dietary restrictions or personal tastes, not everyone may be able to consume any or enough meats to meet these dietary necessities. Luckily for those who fall into this category, it is not impossible to consume enough of the above requirements without meats as a dietary source.


Dairy, eggs, meat, poultry, fish and other animal products are considered complete proteins. Complete proteins provide the necessary amino acids one needs to be healthy. With soybeans as the exception, other plant products are often incomplete proteins. Therefore, when consuming a diet low in animal products, variety is key. It is important to mix and match plant proteins to be able to form a complete protein. A good example is mixing grains and legumes. For example, a complete protein can be formed by combing foods such as rice, corn, or whole grain pasta with beans and seed products. When consuming a diet low or absent of animal products, make sure to find other food sources which ensure that you won’t become deficient in iron, zinc and B12, such as miso, tempeh, and plenty of green, leafy vegetables.



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Nutrient Density: Meat and Beans Group

High protein diets have gained momentum in recent years as “the way” to burn fat and maintain lean muscle. These diets are heavy on consumption of the foods in this group - meat, poultry, fish, dry beans, eggs and nuts - and do have the benefit of helping the dieter lose body fat and maintain lean muscle due to the protein, B12, riboflavin, iron, niacin and other important vitamins and minerals they provide. These are all key substances in the metabolism of carbohydrates and muscle building.


The USDA recommends two to three servings per day from the meat and beans group. It is important to exercise good judgment and caution when engaging in a dietary plan that is focused on this group. A diet that does not include balanced proportions of all food groups may lack the dietary fiber, vitamins and antioxidants key to healthy living and cause stress on the body, so it is important to choose foods from the other groups which will be richest in the dietary fiber and nutrients you need. By also consuming a balanced diet from the other food groups, one will fully enjoy the muscle building benefits of meats, poultry, fish, beans and nuts.


Protein: Protein is the essential building block of lean muscle. Working in conjunction with well-chosen low glycemic index carbohydrates, it will help build muscle tissue. When one focuses on a lower carbohydrate, high protein diet, they will effectively maintain lean muscle tissue, though it may be more challenging to build new muscle. A diet focusing on healthy protein food sources, such as chicken, turkey and fish, will help maintain muscle mass and stay lean. However, one must exercise caution due to the stress too much protein can cause on the internal organs and it is important to carefully choose excellent sources of dietary fiber and key antioxidants and vitamins.


Riboflavin: Also known as B2, this water-soluble vitamin is useful for the metabolism of carbohydrates and fats. It is found in eggs, legumes, dairy products and green, leafy vegetables such as broccoli. Riboflavin promotes healthy eyes, hair, nails, skin and soft body tissue by aiding in the formation of antibodies and red blood cells and the metabolism. Cataracts, mouth sores and cracks, dizziness, light sensitivity and eye irritation, oily skin, poor digestion and delayed growth can be indicative of a deficiency of riboflavin.


Vitamin B12: Also found in dairy, eggs, beef, liver and fish, this vitamin is key for the metabolism of carbohydrates to build muscle tissue and building red blood cells. It promotes a healthy appetite and nervous system, iron absorption and cell longevity. A lack of B12 will lead to fatigue, diminished reflex response, anemia, memory impairment and general weakness in the extremities.
Niacin: Used in cellular energy production, Niacin is found in lean meats, such as poultry and seafood, eggs and organ meats, as well as whole grain breads and cereals. It aids in the metabolism of carbohydrates to form lean muscle tissue but also in circulation, cholesterol level reduction, hydrochloric acid production, which helps digestions, and speeds the metabolism. Deficiency can lead to adrenal exhaustion, ulcers, eczema, hair loss, intestinal and kidney trouble, as well as premature aging.


Choline: A diet including choline can improve fatigue and performance in aerobic sports and has a positive effect on the gallbladder, hair kidneys, liver and thymus gland. It aids in the metabolism of fats and cholesterol and nerve transformation. It is found in nuts and soy products, as well as cauliflower and spinach.


Vitamin E: Protecting against exercise-induced muscle damage, Vitamin E is found in nuts, fish oils organ meats and some vegetable oils, as well as dark green vegetables and fruits. Aside from muscle and nerve maintenance, it promotes aging retardation, anti-clotting, blood cholesterol reduction, male potency, fertility and capillary wall and lung strengthening. A lack of Vitamin E can lead to dulling and falling hair, enlarged prostate, gastrointestinal and heart disease, muscular wasting, as well as impotency, miscarriages and other fertility-related issues.


Zinc: This mineral metabolizes energy and promotes immunity. It is found in animal proteins, seafood, and sunflower seeds, as well as whole grains, mushrooms and spinach. Its effects on the blood, heart and prostate gland also aid in carbohydrate digestion, reproductive organ growth and development, burn and wound healing, as well as protein metabolism. Some sources say it is a key mineral to work with proteins in muscle building.


Iron: Found in lean meats and higher in red meats, eggs and fish, as well as green leafy vegetables, iron aids in energy production, growth and development and metabolism, iron promotes healthy blood, bones, nails, skin and teeth. It aids in hemoglobin production and stress and disease resistance, and is particularly important for the growth and development of children.

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Nutrient Density: The Fruit and Vegetables Group

Your mother was right when she told you to eat your vegetables – they are an integral part of a healthy, well balanced diet. Fruits and vegetables provide a variety of nutrients important for a strong immune system, good digestion, muscle building and fat loss, as well as properties which help maintain a youthful feeling and appearance.


The USDA recommends that people eat three to five servings of vegetables and two to four servings of fruit a day. Fruits and vegetables are two different food goods, but contain many similar nutritional properties. Especially in their healthiest form - raw – they can be an excellent portable snack, making it easy to eat the daily amount recommended for good health.


As with the whole grains mentioned previously, vegetables are an excellent source of dietary fiber, which aids in digestion and healthy elimination. Vegetables provide as many antioxidants, vitamins and nutrients as the shapes and colors they come in. You can often guess many of the nutrients they have just by their color. They are also an excellent source of phytochemicals, plant chemicals which fight cancer, heart disease and other illnesses.


Vitamin A: This fat soluble vitamin is good for your bones, eyes, hair skin, soft tissue and teeth. It helps fight allergies, appetite loss, blemishes, dry hair, fatigue, itching burning eyes, loss of smell, night blindness, rough, dry skin, sinus trouble, soft enamel and susceptibility to infections. It is found in many red, green, yellow and orange vegetables and fruits as well as liver, fish, eggs and whole milk. Some sources high in Vitamin A are raw carrots, bell peppers and spinach. Vitamin A can be depleted by alcohol, coffee, cold weather (inhibits metabolism) cortisone and diabetes.


Vitamin C: The captain of the vitamin team. This wonder-vitamin aids the adrenal glands, blood, capillary walls, connective tissue (skin, ligaments bones), gums, heart and teeth. It helps with collagen production, digestion, fine bones & tooth formation, iodine conservation, healing burns and wounds, red blood cell formation and infection resistance. A lack of Vitamin C can lead to anemia, bleeding gums, breath shortness, easy bruising, dental cavities, colds and poor digestion. Vitamin C can be found in almost any fruit and vegetable but green vegetables, raw cabbage and citrus fruits such as grapefruit and the juice of the lemon or lime, which can be used as a healthy alternative seasoning for salads, fish and meats.


Folic Acid: Also a B complex, folic acid can be found in citrus fruits, green leafy vegetables, but also in milk products, organ meats, seafood, whole grains, eggs and salmon. It is good for the blood, glands, liver and acts as an appetite stimulant, promotes cell growth and reproduction, circulation, DNA production, hydrochloric acid production, liver performance, nucleic acid formation, protein metabolism and red blood cell formation. A deficiency of this vitamin can lead to anemia, digestive disturbances, graying hair, growth problems, insomnia, tongue inflammation and memory impairment. It is depleted by alcohol, celiac disease, coffee, fever, oral contraceptives, stress, and tobacco.


Potassium: Potassium aids in the conversion of glucose to glycogen for muscle growth. It can be found highest in potatoes and bananas, but also in dates, figs, peaches, peanuts, sunflower seeds, raisins and tomato juice. The sweet potato is a healthy source. Potassium has excellent effects on the blood, heart, kidneys, muscles, nerves and skin. Its benefits for muscle contraction can aid in both muscle growth and prevention of muscle twitching and spasm. It is often depleted by alcohol, coffee, stress and excessi

Aside from the vitamins and antioxidants mentioned above, fruits and vegetables also contain phytochemicals. These plant chemicals are key in fighting many types of cancer and illnesses.


• Allyl Sulfides: Found in garlic, onions and shallots, these phytochemicals fight stomach and colon cancers.


• Sulforanafanes: They are found in broccoli, cabbage and Brussels sprouts. They help lower risk of breast, stomach and lung cancers.


• Carotenes: These are found primarily in orange and red-colored vegetables such as carrots and peaches, sweet potatoes and cantaloupe, but also in dark green leafy vegetables. They fight lung cancer and protect against exercise-induced tissue damage.


• Lycopene: Though it is found in fresh tomatoes, the best source of lycopene is actually canned tomatoes. It aids in the prevention of prostate and stomach cancers.


• Alpha-linolenic acid (Vitamin E): Vitamin E resides in muscle cell membranes and can scavenge the free radicals produced by exercise, saving the tissues from damage. It is also shown to prevent the destruction of oxygen which carries red blood cells. Muscles then benefit from improved or sustained oxygen delivery during exercise. Best found in the protein group, Vitamin E is in nuts, seeds, raw wheat germ, polyunsaturated vegetable oils, and fish oils. It also lowers inflammation and risk of heart disease.


• Monoterpenes: Found in cherries, dill, spearmint, lemongrass and citrus peel oils, monoterpenes, aid in the resistance of breast, skin, liver, lung, stomach, pancreatic cancers.


• Polyphenols: These are found in green tea, an excellent health-beverage. It builds resistance to skin, lung and stomach cancers.


• Phytoestogens: Phytoestogens are found in tofu and other food products made from the soy bean. It is recommended to eat at least one soy product a day. These help fight cancer and cholesterol, as well as promote bone strength. They decrease the chance of breast and prostate cancers, lower blood cholesterol, prevent bone loss, and help with the symptoms of menopause.


The adage that says that an apple a day can keep the doctor away just may be true. There are practically countless health benefits to be gained by a diet rich in a balanced mix of fruits and vegetables. On the exterior, they will help you maintain a youthful, slim, healthy body, while on the interior working to resist cancer and a variety of other illnesses.

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Nutrient Density: The Grains Group

Foods are divided into different categories, each with their own recommended portions in our dietary plan, to create a strategy for healthy living. These are the Grains Group, Vegetable Group, Fruit Group, Meat, Poultry, Fish, Beans, Eggs and Nuts Group, Milk, Yogurt and Cheese Group, and the Fats and Oils Group. These are broad categories. The next step in creating a good nutritional plan is knowing the foods that fall into each category and the nutritional properties they contain.


The foods from each group work together in the body to achieve the goals of health, muscle-building, fat-loss and cancer and disease-fighting. By choosing and consuming the proper combination of foods in each group, everyone can meet their nutritional goals.


According to the USDA, the foundation of any standard nutritional plan for healthy living is the Bread and Cereals Group. For fitness, many people cut a large amount of this group out of their diet to achieve fat-burning goals. Though this can be quite effective for quick fat-loss, it is important to be familiar with the dietary requirements you may also cut out when following this type of plan. Healthy carbohydrates can help to build and maintain muscle mass. They are also a necessary element of energy production. To maintain a healthy diet, it is imperative that those nutrients are maintained by making very strategic choices in this category or made up in other food sources.


This food category can be divided up into two major sub-categories, whole grains and refined grains. These two types can react very differently in the body and may be useful to achieve your fitness goals without reducing the Bread and Cereals Group to an unhealthy point.


It is recommended to consume six to eleven servings of breads and cereals per day. Though the USDA suggests that at least half of these be whole grains, one should realize that it is the minimum. The more whole grains one consumes, the better. Refined grains have a higher glycemic index, the factor used to determine how a food affects our blood glucose levels. A food with a higher glycemic index will eventually turn to fat more quickly than those with a lower glycemic index. Foods such as white bread, grits and cornmeal are refined grains.


During the refining process, the germ or seed, as well as the bran, is removed from the grain. Therefore, many of the important nutrients of the grain such as fiber, unsaturated fat, protein and iron are removed alongside, reducing much of the nutritional benefit of the food.


Whole grains provide the dietary fiber required for a healthy nutritional plan. They also have a lower glycemic index which causes them to turn to glucose more slowly, providing a more sustaining energy which is less likely to turn to fat when combined with exercise. These are foods such as wheat breads, sweet potatoes, brown rice and wheat pasta.


Dietary fiber: Cellulose is the indigestible remnant of food that passes through the body mostly in tact throughout the digestive process. Though it may be beneficial for most foods to be broken down thoroughly, it is not the case for cellulose, a dietary fiber. Dietary fiber improves and speeds elimination, which reduces the body’s exposure to cancer causing agents. Eating whole grain food products tends to increase eating time and create a more “full” feeling, which may help with weight loss by preventing over-eating. Foods such as wheat, barley, bran and oats are high in dietary fiber.


Vitamin B Complex: Found in whole grains, wheat germ and brewer’s yeast, along with other foods such as liver and yogurt, this food will improve eyes, gastrointestinal tract, hair, liver, mouth health, nerves and skin. Its benefits include enhanced energy, metabolism, (carbohydrate, fat, protein) and muscle tone. People who are deficient in this vitamin may suffer from acne, anemia, consumption, cholesterol (high), digestive disturbances, fatigue, hair issues (dry, dull, falling out), insomnia and dry, rough skin. Some factors that may deplete this are alcohol, antibiotics, birth control pills, coffee, infections, sleeping pills, stress and sugar.


Thiamin: Thiamin, also known as vitamin B1, is found in whole grain breads and cereals. There are many American adults deficient in this vitamin, largely due to the high rate of alcohol consumption, which depletes its reserves. It can also be depleted by high consumption of sugar. Thiamin has been shown to be a protector against heart disease, anemia (by promoting blood building), lead poisoning, herpes and other infections. It is also shown to promote a healthy nervous system, growth (improved carbohydrate metabolism) and lean muscle gain. It is found in bran and whole grains, but also has high concentrations in organ meats.


Pyridoxine: Also known as Vitamin B6, it is important for the metabolism of proteins for muscle maintenance and weight control. It also assists in hemoglobin production and the body’s hydrochloric acid fabrication, which aids in the digestive process. It can be found in whole grains and wheat germ, but also in avocados, brewer's yeast, cabbage, liver, fish, green leafy vegetables, meat, organ meat and walnuts.


Selenium: This anti-aging, anti-cancer mineral works with vitamin E to promote growth and metabolism. It is anti-carcinogenic, an immunostimulant, protects against heart and circulatory disease and promotes skin elasticity. Its cancer-fighting properties are due to its help of pancreatic function. Many vitamins and minerals cross food groups. Selenium is found in cereal bran, whole grains and brown rice but is also high in chicken, seafood, broccoli and garlic.


Though the Bread and Cereals Group may be considered the “carb” category and has been avoided by many people focusing on quick fat-loss, it is important to maintain a healthy balance of breads and cereals in the diet. By concentrating on whole grains, one can get the maximum benefit of this category without as many of the negatives that are associated with eating too many carbohydrates. Special caution should be exercised with the choices made in this category since its foods have a potential for fat-gain, but are also an important foundation of the diet.


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Nutrient Density: The Food Pyramid

Foods can be divided into five major groups which should be eaten in varying proportions. A healthy balance of these different groups can be best visualized in the “Food Pyramid.” The “Food Pyramid,” outlined by the U.S. Department of Agriculture, is a guide to healthy eating that anyone can follow.


Similar to a pyramid structure, the “Food Pyramid” tapers down from its small peak to the foundation, the largest and most substantial part of the structure. At the top of the “Food Pyramid” are Fats and Oils Group – these foods make up the smallest part of the diet and should be eaten sparingly. Next, is the Milk, Yogurt and Cheese Group, the Meat and Beans Group. As the pyramid gets larger and moves toward the base, you will find the Fruit and Vegetable Groups and, finally, Bread, Cereal, Rice and Pasta, or Grains Group, at the foundation.


Depending on one’s dietary and fitness goals, there are many ways to combine different foods to achieve your desired results. The following series will explore the basic contents of each food group and their relationship, outlining a fundamental dietary structure for healthy living.


Food Portions and Dietary Balance


To achieve the maximum results for fitness and health, one should arrange their portions according to a dietary plan. According to the U.S. Department of Agriculture, a basic dietary plan for healthy living calls for the following:


• Grains Group: 6 to 11 servings a day

• Vegetable Group: 3 to 5 servings a day

• Fruit Group: 2 to 4 servings a day

• Meat and Beans Group: 2 to 3 servings a day

• Milk, Yogurt and Cheese Group: 2 to 3 servings a day

• Fats and Oils Group: Use sparingly


The total amount of food in these servings is determined by your sex, height, weight and level of physical activity. For example, an adult male, age 30, 5 feet 10 inches and weighing 165 pounds, who performs more than 60 minutes of day of physical activity, should consume the following:


• Grains: 10 ounces

• Vegetables: 4 cups

• Fruits: 2.5 cups

• Dairy: 3 cups

• Meat and Beans: 7 ounces

• Total calories: 3000


A female, 30 years old, 5 feet 5 inches and weighing 135 pounds, who performs more than 60 minutes of physical activity a day, should consume the following:


• Grains: 7 ounces

• Vegetables: 3 cups

• Fruits: 2 cups

• Dairy: 3 cups

• Meat and Beans: 6.5 ounces

• Total calories: 2400


As anyone can see, bodies are all different; therefore, each person’s dietary needs are going to vary. The amounts of foods, calories and servings are all determined by your sex, age, body type and level of physical activity.
The standard servings of each food group will help individuals achieve a healthy dietary plan. To achieve fitness and fat-loss goals, these portions can be temporarily adjusted with care to induce a change in the body and still maintain health. Some of these strategies will be outlined in this series, but it is important to note after achieving the goal, one should return to a balanced dietary plan.


The USDA offers general tools to help determine each person’s dietary needs (www.mypyramid.gov), and consulting a nutrition and fitness professional is useful for those who have more challenging goals.


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Nutrient Density: Introduction

The foods that we eat act as fuel for the body. By knowing the contents of what we are eating, we can best use each of their properties to our body’s benefit. Muscle building, fat burning, fighting cancer, illness and other diseases can all be achieved through familiarity with the nutrients of foods and following a dietary strategy. These are important for not only building a beautiful body, but a hearty one – the key to a long, happy and healthy life.
BOOTCAMP 619 introduces a series of blogs this month on the food pyramid and nutrient density. In this series, we will explore how to have a healthy, balanced diet.

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Focal Points of Nutrition: Essential Fatty Acids

There are many positive effects one can get from the consumption of some oils. Most of the fats you eat should be polyunsaturated (PUFA) or monounsaturated (MUFA) fats.
These fatty acids are necessary for health and are known as “essential fatty acids.” MUFA’s and PUFA’s are found in fish, nuts and vegetable oils and do not raise our LDL cholesterol.
They are also a major source of Vitamin E in our diet. Found in nuts (almonds and walnuts), vegetable oils, eggs and dark green vegetables, this fat soluble vitamin aids in blood cholesterol reduction, blood flow to the heart, capillary wall strengthening, age retardation and anti-oxidation.
A lack of vitamin E can lead to dull and falling hair, enlarged prostate, gastrointestinal disease, impotency, miscarriage, muscular wasting and heart disease.

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Focal Points of Nutrition: Probiotics

These friendly microorganisms maintain the balance between good and bad bacteria to keep a healthy digestive system. Aside from the many foods on the market today that are enhanced with probiotics, they can be found naturally in yogurt. They are found in other products made of fermented and unfermented milk, as well as miso, tempeh, some juices and soy beverages. Many believe these can help in the avoidance of bowel and digestive problems and illness, as well as tooth decay and stomach and skin infections.

Many Bootcampers are using probiotics to improve their health. Check out their stories!

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.