Category Archives: Nutrition

“She eats whatever she wants and stays thin as a rail!”

If you’ve ever said or thought this then you’ll find the information herein both helpful and enlightening. For those admirably disciplined women who’ve fallen victim to such an accusation mistakenly or otherwise…kudos for all you do! In this; the first of a three part blog series; we’ll explore the factors involved in getting and staying “thin as a rail” in the real world. Women are by far the most flattering to each other of all the clients I’ve trained in my career. To say that anyone eats whatever they want and stays in perfect shape is certainly a complement to their superior genetic code; kind of like a guy calling another guy “Superman”. But are they actually failing to recognize these women’s commitment to their diets, lifestyle disciplines, and knowledge of fitness? It’s true that some women metabolize calories slightly more efficiently than others, but implying that they can eat “anything they want” all the time and not gain a pound is not only ridiculous; it’s a little insulting. So what gives some the edge over others who seem to gain a pound by merely “thinking” about chocolate?

Continue reading “She eats whatever she wants and stays thin as a rail!”


Sneaky Calories…

Sneaky calories are everywhere…

“Lose Ten Pounds in Ten Seconds!” Sounds ridiculous doesn’t it? Well, not anymore ridiculous than attempting to get buff on peanut butter sandwiches. But that‘s exactly what many hard working waist watchers are trying to accomplish. As a personal trainer and owner of BodyTek personal training club, I see lots of bodies and hear lots of crazy dieting schemes. Recently a good friend and I were having a discussion about the crazy claims that so many diets make. In fact about two thousand new fad diets a year are created and published. PLEASE! It takes only ten seconds to read the label on your favorite food. This is a simple and effective way to drop ten pounds fast! Understanding your calorie count Continue reading Sneaky Calories…


What are Essential Fatty Acids – Why are they so important?

Salmon is a great EFA source and easy to find!
Salmon is a great EFA source and easy to find!

Why are Essential Fatty Acids so important?
• EFAs act as “solvents” to remove hardened fat.
• Support Muscle Growth and Fat Metabolism.
• Play an important role in health, circulation and combating inflammation.
• Support fat burning, metabolic rate, and energy levels.

How? Continue reading What are Essential Fatty Acids – Why are they so important?


Lose the easy way! Know your proteins :-)

Choose wisely when picking proteins…less calories, more protein.

Watch out for Sneaky Calories! Just a glance at the label will fool almost anyone. At closer inspection those “feel good” foods like peanut butter, and cheese are loaded down with unwanted calories just waiting to set up camp on your hips. You may be trying to get your vital proteins from foods that are too high in calories. Here’s a simple solution. For female waist watchers a clean serving of protein (approx.18g) should be 100 calories or less. For males a clean serving of protein (approx.30g) should be 200 calories or less. That same serving of protein from peanut butter is packing 475 calories for girls and 855 calories for my guys. Good-bye buff body or hello sexy…your choice. Look for lots of new Info from this spot, make sure to RSS and get the inside scoop for living the life!


Nutrition 101…

A question was posed to me this morning concerning diets that are based on the calories in – calories out concept. For many years I’ve warned clients about reducing the valuable proteins and complex carbohydrates in their diets as well as EFA’S (essential fatty acids) and many other valuable nutrients. This is simple minded suicide. Don’t be fooled by those so called educated professionals who would over dramatize what is commonly known as “Nutrition 101” to make the news… By sticking with a healthy balanced diet you’ll not only increase your chances of a longer life but certainly a fuller one. The following article delves into some reasons why calories in – calories out is ultimately a BIG mistake and also the difference between weight loss and fat loss. The information is out their people… Just remember, if it sounds to good to be true…it is.

Copyright (c) 2010 Caroline Radway, sourced from

Muscle doesn’t weigh any more than fat pound for pound, of course, but by volume it certainly does as it is about 17% DENSER – a kilo of fat is therefore much bigger than a kilo of muscle.

‘I want to lose weight’ is a common phrase, but the reality is, we need to lose body fat and preserve our precious lean body mass (LBM – consisting of muscle, bone, blood etc.). Muscle burns calories for a start – the more muscle we have the more calories we require to do nothing! If you add muscle and lose body fat, the scales may not budge quite as much as you might have expected, but you will look thinner, as well as more fit and toned!

Many ‘weight loss’ plans do result in significant muscle loss – if you severely restrict calories, consume insufficient protein and do a lot of steady cardio you may lose weight on the scales, but you will also be losing muscle. This is a major factor in regaining lost weight after a ‘diet’ – you have lowered your daily calorie requirements quite significantly, so what was once seen as a maintenance intake will now cause weight gain. The ‘yo-yo’ effect can be explained by this happening on a regular basis – every time you diet you lose more and more of the muscle that you need to keep your weight off in the long run! This is exacerbated by the fact that we lose muscle mass throughout adulthood unless we take action (especially resistance training) to keep it! There are several methods to find out your body fat percentage, including skin fold tests with calipers, electrical impedance tests and the highly accurate, but highly impractical, hydrostatic (underwater) weighing method.

My personal favourite method that you can easily do at home is to use a software program, where you take body measurements and plug them in to a form that calculates your body fat – you can find links to these by searching Google or through the links page of my website. They are usually accurate to between 1-3% and are a very simple way of testing. Using this information, you can set yourself realistic fat loss targets based on the amount of fat you have to lose (rather than a random number you think might be nice to see on the scales!), and you can monitor your progress over time.


Starts with you… Get healthy.

Get that B12 and get on with life!

Next time you get mad about something – smile… Try it! I’ve found that it’s foolishly difficult to stay mad when you’re smiling. We can say a lot of things about the economy, current state of the union, democrats, republicans, oil spills, obesity, or any other negative cause for our state of mind today but one thing is for sure. We’re the only ones who can change it. I always seem to go back to one when looking for change; Meaning changing ones self first – and in doing so leading others by example. You may not know it but your metaphysical health depends greatly upon your physical health. In other words you can’t dream of ways to make things right without being physically healthy! Let’s look at a whopper of a vitamin deficiency that might be contributing to your hay stack – B12. Avoiding Stress is of prime importance when attempting to maintain a healthy level of B12. Not only will the presence of stress deplete B12 stores but also its uptake. Other contributors are smoking and excessive alcohol consumption.  The most common neurological symptoms in low vitamin B12 are paraesthesia (numbness) of the hands and feet, diminished perception of vibration and position, absence of reflexes, and unsteady gait and balance – the range of symptoms is broad. Pain (perceived as bone pain) as well as reduced concentration, depression, and anxiety issues may accompany the lack of B12. Smoking, high alcohol consumption and many prescription drugs may also reduce B12.

Infants of vegetarian/vegan mothers are in danger of vitamin B12 deficiency, even though their mothers may not have B12 malabsorption illness and may not show any deficiency symptoms. This is because of the relatively high need for B12 in a rapidly growing child. One does not have to be a Vegetarian or Vegan to have a vitamin B12 deficiency of course; the symptoms vary from one body type to another. But the lack of red meat, shell fish, and other non-vegetarian foods containing B12 may contribute to low levels. Two basic categories of B12 deficiency symptoms are recognized today; Nerve related and blood related. The symptoms and possible negative effects are extensive so best to be safe than sorry. Continue reading Starts with you… Get healthy.