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Tom’s Fitness and Paris Martial Arts

Hungry for Better Health!

Posted: March 22, 2006

I just got back from a Bodies-in-Balance Seminar in Shrewsbury, Pennsylvania. It was great—I taught a Kickboxing class for the Motion & Devotion ministry at a church over there, and then spoke an hour on dieting. Over 65 people were kicking and punching, and learning how to get in shape—and they were looking for answers too.

You know what really struck me? It was how hungry people are for better health, no matter where I go. I happened to be in Shrewsbury, PA (where?) but they’re just like us here. They’re all fighting to get their bodies back, too.

We covered the basics first. Like making sure you hit your minimum to make sure your metabolism doesn’t drag you down. For the average woman 5’2 and up, it’s about 1300-1400 calories. Petite women can get away with 1200-1300, and taller women 5’8 and up have to eat even more—just to hit their minimum. For men, it’s around 1800 calories.


How to Shop, Part 2

Posted: March 16, 2006

So you’re grocery shopping. Doing fine until you run across that Twinkie display. Or that Dorito’s display. They put those things right there where you can’t possibly escape them.

What do you do? Most people surrender and put them in the cart. Remember, over half of all Americans are overweight. We’re doing something wrong. Could it be it’s how we shop?

Have you ever seen a magazine ad for a hamburger, and you actually smelled it? You can even taste it. I mean, they’re full size. You can almost reach out and grab it off the page and eat it.


How to Eat Right, Part 2

Posted: March 08, 2006

Previously, I gave you some examples for breakfast, lunch and supper. If you remember, each meal should have Protein—for building muscle and bone; Starch—for long lasting energy to get through your day; and Fruits or Greens—for quick energy, and lots of vitamins and minerals. If you can just grab hold of this idea, it can change your life.

Unfortunately, old habits are hard to break. People tell me all the time they’re just too busy to do it. Instead, they do frozen dinners, fast foods, and often, miss meals—especially breakfast. Let me say this loud and clear: “Breakfast is the most important meal of the day!”

They call it break-fast, because you’ve been fasting all night. You’re starting the morning with nothing in your system—it’s all been used or stored as fat! You need to get the engine going, so make a point to start eating breakfast. One study showed that women who started eating breakfast, started losing weight, without doing anything else!


How to Eat Right, Part 1

Posted: March 08, 2006

I heard a report on the news the other day about car seats getting larger to accommodate our growing population! On the bookshelf in our local superstore there were 3 different calorie counting books, 4 diet books, and 3 exercise books—all best sellers. With that much attention to diet and exercise, you’d think they’d be putting smaller seats in cars!

Today I was counseling a woman who wants to drop 20-25 pounds. She started her day with a large cappuccino for breakfast. Lunch was a fast food chicken sandwich, with several lemon drops for a snack. Finally, supper was a 6” sub on wheat (actually, not a bad choice). Now there’s nothing wrong with a cup of coffee to start your day, but for breakfast?

Clearly, she needs to make better choices. Every meal should have a source of Protein, a Starch, and some Fruits or Greens. Here’s how she could change things and feel a whole lot better, right away:


How to Shop, Part 1

Posted: February 22, 2006

You’ve made a promise to yourself to start eating right. You know you need more protein, less starch, and lots of fruits & greens, and it’s time to go shopping. But what do you buy when you get there? Here are some quick guidelines to follow.

This week, let’s look at what NOT to put in your cart. Most frozen, prepared foods have too much sodium—anything over 300mg is way too much. Be careful–you’ve got to read the label.

Next, don’t buy anything that doesn’t say “Trans Fat 0g”. Trans Fats are found in hydrogenated and partially hydrogenated oils, and you would not believe how prevalent these are. Directly linked to the epidemic of heart disease and high cholesterol today, the government is now making them put it on the label. Trans Fats can’t be absorbed by the body. Instead, your body coats them with bad cholesterol and hides them in your arteries! Yikes!


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