7 Ways To Crave Less Sugar

If I were to award a single food item with the title of ‘Fastest Way To Pack On The Pounds', hands down the winner would be refined sugar.

We have been eating more and more sugar over the past 200 years, which has led to rising obesity numbers. Back in 1822 the average person ate only 6.3 lbs of sugar per year, compared to 130 lbs of sugar in 2012. That's more than 20 times as much sugar in our modern diet! No wonder we are bigger than ever…

One of the reasons that your diet is filled with so much sugar is that some form of refined sugar is included in virtually every single processed food. This is yet another reason that it's important to cut those processed and packaged convenience foods out of your diet.

Cutting sugar from your diet is easier said than done. Once it is a part of your daily diet, cravings strike, causing you to eat it even more frequently. But there is hope.

Here are 7 Ways To Crave Less of that Sugar that you're eating that's killing your results and keeping you from attaining your goal weight:

1) Eat More Protein
A diet rich in protein keeps you full, satisfied and less likely to crave sweets. A great way to make sure that you are getting enough is to plan each meal and snack around a protein. Plan breakfast around eggs, lunch and dinner around baked chicken breast, and make snacks hard boiled eggs or baked meatballs.

2) Avoid Artificial Sweeteners
One of the biggest fitness myths out there is the idea that calorie-free, artificially sweetened beverages don't impact your fat loss results. Sorry to be the bearer of bad news, but the truth is that the diet soda you're sipping is making it harder for you to reach your goal weight. While the diet soda itself doesn't contain calories, it has been proven to cause cravings for sugary foods. Put down the diet soda and instead pick up a refreshing bottle of spring water.

3) Steer Clear Of Saboteurs
The sad truth is that people in your life will try to sabotage your low sugar diet. You'll run into that pushy person at the office who insists that you eat a donut, the well-meaning family member who dishes you up a bowl of ice cream, and the friend who comes over with a plate of her home-baked cookies. The best avoidance strategy is to sincerely thank the sugar-pusher for their gift, tell them you wish you could eat it, and then blame me – your trainer – as the bad guy who says that you need to cut back on sugar.

4) Try Dark Chocolate
For those moments when your sweet tooth is relentlessly badgering you for something sweet, ditch the super-sugary candies and stick with a small square of very dark chocolate. Chocolate that is 70% or higher in cocoa content should be the only candy that you keep on hand. The benefit of the cocoa, in addition to the lowered sugar content, makes dark chocolate an occasionally justifiable treat.

5) Stick With Fruit
What's sweet, colorful and comes in hundreds of flavors? Organic, seasonal, fresh fruit, of course! As you remove refined sugar from your life, feel free to add in some natural sugar by way of fresh, local fruit. It's amazing how satisfyingly sweet fruit is – it's truly nature's candy.

6) Change Your Palate
As you begin to limit your intake of refined sugars, you'll find that your tolerance for sugar decreases. This means that something that didn't taste sweet before – say a green apple – now has uncanny depths of sweetness. What's happening is that your sweet receptors are becoming more finely tuned, now that you're not overwhelming your palate with sickly-sweet refined sugar.

7) Workout Like You Mean It
A regular, challenging exercise routine will not only get you into amazing shape, it also reduces your cravings for sugar. The endorphin rush brought on by vigorous exercise is an even more powerful feel-good-feeling than the pleasure gotten by indulging in sugary foods.

Make challenging, consistent exercise a part of your life.

Beef Ragu and Zucchini Noodles

Yes, it is possible to enjoy Spaghetti night while living a fit and lean lifestyle. This is accomplished with noodles made from fresh zucchini and a sauce that is simply made and packed with protein. Feel free to sub in ground beef for the minced beef if desired.  Servings: 6 

Here’s what you need…

• 2 lbs minced, grass-fed beef
• 2 Tablespoons tomato paste
• 8 oz can of tomato sauce
• 1 Tablespoon chili sauce
• 1 cup cherry tomatoes, halved
• ½ teaspoon sea salt
• 4 zucchini
• ¼ cup fresh parsley

1. In a large skillet, brown the beef over medium-high heat. Drain the skillet and turn down to medium heat.
2. Add in the tomato paste, tomato sauce, chili, cherry tomatoes and sea salt. Mix to combine. Sauté until the cherry tomatoes are soft, about 5 minutes. 
3. Peel the green skins from the zucchini, the run through a spiral slicer to create long, thin spaghetti noodles. 
4. Plate a handful of zucchini noodles topped with the beef sauce and a sprinkle of parsley. 

Nutritional Analysis: One serving equals: 255 calories, 7g fat, 9g carbohydrate, 2g fiber, and 33g protein. 

Contact us for your free Fitness Consultation!

Email: Pumpstrainingandpilates@gmail.com

Phone: 219-548-3480

Web: Pumpsfitnessinc.com 

Client Spotlight

SPOTLIGHT ON…… Shaun Olsen!

January 2017!!

My name is Shaun T. Olsen and you may know me, or you may know someone very like ‘me.’  I was the person who would run, but never really did it just to do it because it made me tired.  I was also the person who would never really lift weights because it made ‘my arms or legs hurt.’  However, if you told me to go play a soccer game or something, I could run for miles and not even notice it.  I know, I’m strange.

When I was younger, I was fairly active and I participated in a few sports and played the trombone in band and orchestras.  While I have struggled with weight over the years, the small level of activity helped keep me, somewhat, in shape.  However, as I got older and participated in less physical things, I started to take on a new ‘shape'.

Over the years, I tried to do some things to work on it. I’ve bought elliptical machines, rowers, a bow flex; I’ve tried diets; signed up for classes, etc... While I’ve gotten some benefit out of them, nothing has really gotten me over the hump.  Throughout all this, no matter what I did or how much I hated getting clothes at what I called ‘the FatMan Store,’ I didn’t know what to do and I just kind of gave up and started to get around 300 pounds.

Even after all the research and failed attempts at change, I never even realized that I simply didn't have the knowledge of how to really make the change.  Not too long ago though, I received an e-mail from Ian that said he was starting up a new class called the 14-day Fat Furnace. I thought I’d give it a go since I definitely had some fat to furnace.

The fat furnace was just under two months ago now, and I’ve worked with Ian since roughly 2 or 3 times a week since.  In that short amount of time, I’ve lost some weight, I feel much better, my blood pressure is consistently normal without a hint of hypertension, and my resting heart rate has gone from the medically polite version of not good to excellent.  Of course, those are the side benefits.  The big benefit is that I’ve gone down two pants sizes and a shirt size, so I got to go clothes shopping in ‘regular’ stores instead of ‘the FatMan Store!’ 

Normally at this point of starting something new I’d be frustrated by the lack of results and burned out, or close to it.  The difference now is I really like working out.  The frustration is realizing that I didn’t have to figure things out all on my own.  Just like learning a skill or trade, it is much quicker and less frustrating to have someone teach you the how and give you some hints to continue.  Working out with Ian has helped me move a huge distance in a surprisingly small amount of time. 

I am very thankful that Ian thought to send me that e-mail about the fat furnace.  If you know someone like the ‘old me,’ encourage them to find Ian, or their own ‘Ian,’ to help them move forward.  They will be immensely thankful for it!  

Client Spotlight: November 2016

SPOTLIGHT ON……  Brenda Barnhart!

                   November 2016!!

           

My name is Brenda Barnhart.  I’m 55 years old.  (When did that happen?) In June 2016 I experienced a low period after a year of several deaths of family and friends, a slowdown of business and the pressure of being the sole caregiver for the last 12 years of my parents, a father with dementia  and a mother with a form of Alzheimer’s.   During this time, I realized that everything else had stopped in my life except what was just in front of me, work and being home.  I had stopped going out, going to the movies, or anywhere that didn’t involve work or the entire extended family.  No time, no energy, no one to cover me at work or home for an occasional respite were by excuses.  Maybe this is my mid-life crisis, a little late.

I decided that something needed to change.  I’ve always been a competitive over achiever when it comes to everything except for caring about myself.  Now I have turned that compulsion to myself.  I knew I needed to do some major changes.  Over the last 15 years, I had gained over 100 pounds.  I had no energy, and seemed to always run on adrenaline.  I had tried to lose weight before but would get to a certain point and I would gain it back.  So I decided a goal was in order.  Some carrot to hang in front of me to push me on and keep working toward a goal. 

About the same time, I stumbled onto a television show called Outlander.  I was hooked after binge watching several episodes and have now read the series of books too.   The story is good, and the scenery of Scotland re-awakened a passion for Scotland and its history that I’ve had since childhood.  I found my carrot, a trip to Scotland in the fall of 2017.

Yes, I can go without losing weight, but I want to hike the Highlands.  I want to bag some munros. That’s a Scottish term for reaching the peak of a mountain.  My physical state could never do that. So I started a diet. 

After about 6 weeks, I spent 2 weeks playing with the same 2 pounds.  It was time to start exercising but I know myself.  Any excuse to skip exercise, I take it. I decided to try using a trainer.

I didn’t relish going to a chain fitness center and the Y seemed like too many people.  I found Pumps Fitness.  I started working with Ian on August 22. I went in with the idea of doing hard core, 1 hour sessions several times a week.  I WANT TO BAG SOME MUNROS!  Ian walked me through the testing of my physical capabilities, and suggested a half hour session, 3 days a week.  I was disappointed but he’s the expert.  Fifteen minutes into my first session, I was looking at the clock. ONLY 15 MINUTES?  OK, Ian IS the expert.

I’ve been attending 3 times a week for 10 weeks.  40 pounds and 4 pants sizes down since June, I’m starting to be self-motivated with nightly cardio walks.  I’m no longer drinking 8-10 Diet Cokes a day (gosh I miss those but water is my friend).  I monitor by food intake and try to make take out a once a month treat not a nightly event.  Ian’s mantra of “get your mind right” has spilled over from my workout sessions to home and work.  My impatience to lose 20 pounds a month is morphing into satisfaction when I can lose 1-2 pounds a week and dig out clothes from my past in smaller sizes.

My goal weight should happen about December 2017.  Scotland is only 10-12 months away.  I can now walk several miles and not feel like my legs are falling off after only walking half a block.  I can carry on a conversation while walking, instead of gasping for air every 3 steps.  People have started to notice the weight loss and body changes.  I even got carded last week! 

I still have a long way to go to reach my goal. Probably even longer before exercising is a joy instead of a must do chore. I still give Ian the side-eye when I have to do squats.  I still need the universe to push me sometimes to eat right or do my cardio.  But for now, I am satisfied and sort of enjoy the feeling of sore muscles knowing that the feeling means my body is getting stronger. I push every session with Ian.  Anything less and I won’t be able to bag those munros.

Call today for a consultation and assessment!

Email: Pumpstrainingandpilates@gmail.com

Phone: 219-548-3480

Web: Pumpsfitnessinc.com 

Let’s simplify your fat loss

From the Desk of John Hall Studios

The main reason that you’re not happy with your weight is because of what you eat.

It’s hardly your fault.

Have you ever stopped to notice how many times you’re bombarded by food marketing each day?

Ads come at you from magazine pages, T.V. commercials, on websites and billboards, each boasting of cheap, convenient and tasty ways to cure your hunger.

The question “What’s for dinner?” has never been more complex than now.

Extensive menu options and large entrees have distorted your concept of a proper meal, and before you know it you’ve fallen into the trap of the chain restaurant, the drive thru, and the take-out line.

But wait – truly healthy eating is simple.

First you need to block out the blizzard of food marketing around you.

Remember that advertisers want your money, and they don’t stop to consider if the food they promote will expand your waist – that’s your job.

It’s safe to say that, with few exceptions, any food that you see marketed should be avoided. When was the last time you saw an ad for grilled white fish, steamed broccoli and a side of brown rice?

So what does truly healthy eating look like?

A healthy meal contains lean protein, fresh vegetables and a modest serving of whole grains.

Just as importantly, a healthy meal does NOT contain:

•              Refined sugar / corn syrup

•              Fried / fatty food

•              Full fat dairy food

•              Processed food with chemical additives

Healthy Breakfast

Breakfast is the most important meal of the day. What you decide to eat when you first wake up will set the tone for the rest of your meals that day. Try these healthy options:

•              Scrambled egg whites, sliced tomato and whole grain toast

•              Whole grain oatmeal, sliced fruit and a protein shake

•              Homemade breakfast sandwich: Multi-grain English muffin

with lean turkey slices and egg

Healthy Lunch

It is important to plan your lunch ahead of time in order to avoid turning to a fast food joint or vending machine. Pack your lunch the night before and carry it with you. Try these healthy options:

•              Dark baby greens topped with chopped chicken breast and

      diced tomatoes

•              Albacore tuna (packed in water), mixed with finely

      chopped cucumber over brown rice

•              Homemade sandwich: Sprouted grain bread with lean

      turkey slices, lettuce, tomato and mustard

Healthy Dinner

Dinner is the meal where most people splurge and eat far more calories than they should. Eating at home is the first step in reducing your dinnertime calories. Try these healthy options:

•              Grilled white fish, sautéed spinach and whole wheat

couscous

•              Baked chicken breast, steamed broccoli and brown rice

While healthy eating is a huge factor in achieving your ideal weight, exercise is the other half of the equation.

Your exercise routine should be challenging and should be done on a regular basis.

We know that you have more than enough in your life to think about without having to plan your own exercise routine. Leave that job to us—call or email today to get started on a personalized fitness program that will leave your body no choice but to shed those unwanted pounds.

Check Your Fiber Score

How much fiber do you eat each day? Grab a pen and paper and tally it up: Beans, one half cup (7); Vegetables, one cup (4); Salad, one cup (2); Fruit, one piece (3); Fruit juice, one cup (1); White bread (1); Whole grain bread (2); White rice, one cup (1); Brown rice, one cup (3); Intact Oatmeal, one cup (4); Meat, poultry or fish (0); Eggs or dairy (0); Sodas or water (0).

If you scored less than 20: You need more fiber in your diet. Boosting your fiber will control your appetite and cut your risk for many other health problems.

If you scored 20-39: You consume more fiber than most people, but adding more fiber to your diet will continue to make foods more satisfying and cut your calorie intake.

If you scored 40 or more: Congratulations, you are getting plenty of healthy fiber in your diet. An added bonus for you is a reduced risk of cancer, heart disease, diabetes and digestive problems.

Call today for a consultation and assessment!

Email: Pumpstrainingandpilates@gmail.com

Phone: 219-548-3480

Web: Pumpsfitnessinc.com

SPOTLIGHT ON……  Kori Howard!

June 2016!!

                                     BEFORE                                 AFTER

Kori is a teenager who resides in Valparaiso with her family.  The following are comments from her biggest fan; her mother!

            “After years of getting little to no physical therapy for a mobility issue, we finally decided to try something different.  After researching for a month, looking at credentials and testimonials of different places in NW Indiana, Pumps Fitness was chosen.  I wasn’t sure what to expect, but I was hoping that Kori would build enough strength in her legs so that she could run normally and become stable enough to walk without being clumsy.

Ian has far exceeded my expectations!  Kori now runs normally and can pass her PT tests.  The turning point for me was when I saw her jumping rope.  I just cried.  She has never been coordinated enough to do that!  This achievement came after only a few months of coming twice a week. 

Ian has been so pleasant and fun for my daughter.  She loves coming here and being challenged. 

The best and most unexpected benefit of all has been that Kori has lost almost 40 pounds and now we have to buy all new clothes because they are all falling off of her.  What a wonderful problem to have!

Thank you for everything!”

Kathy (Kori’s Mom)

Are you ordering the wrong things when you go out to eat?

It is said that 80% of your weight loss results are derived from diet, and the remaining 20% from exercise—so you can see how important it is for you to stick with a healthy eating plan.

Use the following tips as your guide to eating out right:

Appetizers

Appetizers are a great way to start out a leisurely meal, but can also derail your good intentions fast.

Don’t Order:

•              Anything fried. Fried foods are a favorite, but will do damage that even the most intense workout won’t undo.

•              Creamy dips. These are filled with fat and usually come with something fried to dip in it.

•              Bread. It comes smothered in cheese or seeped in butter, and even when it’s plain it fills you up with more carbohydrates than your body needs.

Do Order:

•              Green salad. Ask for very light dressing and no croutons.

•              Antipasto. A plate of thinly sliced meats, olives and cheese will start you off with some protein.

•              Lettuce wraps. These are delicious, protein-filled and low in carbs.

Beverages

Calories in drinks are sneaky because they don’t fill you up. This means that you end up taking in far more calories than you bargained for.

Don’t Order:

•              Regular or diet soda. On one hand you’re drinking corn syrup through a straw, on the other you’re drinking chemicals that cause you to crave sweets. It’s a no win situation.

•              Sweet cocktails. Many restaurants are advertising sweet cocktails –resist the urge. Sugar plus alcohol equals loads of unneeded calories.

•              Sweetened tea. You may feel righteous for ordering iced tea, but if it’s sweetened then you may as well be drinking fully loaded soda.

Do Order:

•              Water. Don’t laugh! Water is the best beverage of all.

•              Unsweetened iced tea. Don’t ruin it by adding that packet of sugar. Learn to enjoy the natural sweetness to the tea.

•              Red wine. Stick to one glass, and drink responsibly.

Entrees

This is where the real damage is done. When you order something carb-loaded you leave the restaurant feeling heavy and lethargic—you may not even realize this until you start eating better and experience the light, energetic way you’ll feel after eating a healthy meal.

Don’t Order:

•              Pasta. I don’t care if it comes with red sauce or white sauce, meat or veggies. If you’re trying to lose weight and maintain a lean body then never, ever order a plate of pasta.

•              Pizza. Another dish that has far more carbohydrates than you need. If you’re craving the pizza toppings then simply order those over a salad.

•              Burgers. If you really want a burger then ditch the bun and the fries, and have your patty wrapped in lettuce.

Do Order:

•              Lean meat with vegetables. Fish, steak, chicken, take your pick and pair it with green vegetables.

•              Salad with protein. Ask for very light dressing and make sure you have a nice piece of protein on it.

•              Soup and salad. Stick with broth based soups that contain protein and pass on the breadsticks.

If you want to expedite your results then consider working with us on a fitness plan that will turn you into a fat burning machine.

Call or email today—We look forward to hearing from you.

Not Another Diet

When you eat a simple, healthy diet you’ll never again be tempted to try the latest fad diet to drop a few pounds. Choose to eat lean proteins, seasonal vegetables and whole grains and avoid sugar, fried food and processed carbohydrates on a daily basis and enjoy living life at your ideal weight.

Sweet Braised Figs

This recipe is simple, healthy and delicious. Braised figs make a stunning display, and their delicate warm taste will not disappoint. Add braised figs to your oatmeal, on cottage cheese or even throw a few onto a salad. Not only are figs high in fiber, they are also loaded with potassium—a mineral important in controlling blood pressure.

Servings: 6

Here’s what you need…

•              Non-stick cooking spray

•              1 Tablespoon raw honey

•              12 figs, sliced in half

1              Heat a large non-stick sauté pan and spray with cooking spray. Add the raw honey.

2              Place the figs, sliced side down in the pan. Cook for 3-5 minutes over medium heat. The figs will become slightly sticky and golden around the edges.

3              Remove from pan and place sliced side up on a plate. Drizzle with remaining juice from the pan.

Nutritional Analysis: One serving equals: 70 calories, .2g fat, 18g carbohydrate, 2.4g fiber, and .6g protein.

Call today for a consultation and assessment!

Email: Pumpstrainingandpilates@gmail.com

Phone: 219-548-3480

Web: Pumpsfitnessinc.com