Toast2fitness

It's a Lifestyle Change!

  • @KingJafiJoe Motivation of the Day!!

    "Fitness needs to be perceived as fun and games or we subconsciously avoid it."

    "As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them."

    The difference between the impossible and possible lies in not giving up.”

    I don't know the key to success, but the key to failure is trying to please everybody.

    "Sell yourself short on nutrition and you're selling yourself short on maximizing your physique development."

    Many of life’s failures are people who did not realize how close theywere to success when they gave up.

    Every day do something that will inch you closer to a better tomorrow.

    Those who do not find time for exercise will have to find time for illness.

    "No matter who you are, no matter what you do, you absolutely, positively do have the power to change."

    Let your soul be your guidance, its the one thing not controlled by your body

    Money is the most envied, but the least enjoyed. Health is the most enjoyed, but the least envied

    Success is a journey, not a destination.

    The smallest decision in life can cause the biggest impact on it.

    Where u see triumph, there was first failure".... As that child begins to walk he stumbles.. No matter what get back up this week!

    Don't follow everybody elses Path... Go where there's no path and leave crumbs so the others can follow ur Trail
    Don't only exercise ur body exercise ur mind...

    Rise and Prosper.... give just as much as u take.... be real as much as the others are fake.....

    Movement is a medicine for creating change in a person's physical, emotional, and mental states. ~Carol Welch

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Archive for the ‘Toast2Nutrition’ Category

EAT Breakfast!

Posted by toast2fitness on November 18, 2009

Breakfast is often the meal most missed by people when they wake up. There are a list of excuses to the reasons why people typically skip the most important meal of the day. Now unless it is a medical then your excuse is INVALID! Here are just some of the excuses: “I’m not a morning person”, “I’m always in a hurry when I wake up”, “I feel nauseated when I do eat breakfast”, and “I hate breakfast foods”. All of these excuses are counter productive in your fitness journey. You need to form a habit of waking up at an early enough time that will allow you to eat a healthy meal of your CHOICE routinely everyday.

The Benefits of Eating Breakfast:

  1. It gives you energy and jump starts your day!! You’ve been asleep for approximately 8 hrs so this is much needed.
  2. If you wait till lunch before ingesting something to eat, then your body goes into starvation mode. Basically in starvation mode, when food is eaten your body holds on to it and all of the calories instead of utilizing it for energy/nutrients. *This is one of the most counter productive measures in your weight-loss journey.
  3. People also tend to eat more by lunch time because of the amount of hunger that they have. Typically their food choice is often skewed into unhealthy choices/portions.

Food choices for breakfast are best when they are something filling and not just empty calories. You want to eat items such as whole grain bagels/bread/muffin, oatmeal, eggs, 2%-fat free milk, bran cereal, fruit, yogurt, and etc

Foods such as sugary cereal, donuts/pastries, candy bars, sausage egg bacon and cheese biscuits, soda, non-100% juice drinks, and etc. These foods aren’t energy dense and have a high amount of calories, meaning that in a short amount of time you will feel the hunger again. Rule of Thumb: It’s better to eat a bad breakfast than no breakfast at all. One option is to mix bad breakfast items with healthy choices as a transfer into healthy food choices!  Another option is to eat small healthy snacks at the start of your day approximately 1-2 hours apart if you have stomach troubles from breakfast.

via WebMD Mayo Clinic About Article Base Nutrition

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Food Calorie Mystery?

Posted by toast2fitness on November 8, 2009

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There is a huge cloud of mystery surrounding the concept of “calories”. Typically the first two things notice don the nutritional label of food packaging are the caloric value and the total fat amount. People are often confused whether to count calories or monitor their fat intake. Both are IMPORTANT, but you don’t want to avoid certain types of fats such as Omega 3 fats often found in fish since they are beneficial to overall health. In regards to calories we need a certain amount to gives us energy needed for our body to function properly and efficiently. A “calorie is nothing more than a unit of energy that is available in food amongst other things. The BIGGEST reason why we should monitor our calorie intake is because we need to burn more calories per day than the amount that we take in.

*Explanation: Eat 3000 calories – Burn 2,500 calories = 500 calorie surplus!!

(1lb = 3500 calories)

Over a 7 day period this 500 calorie surplus per day equates to you gaining ONE pound. So to lose 1lb you would have to do the opposite and create a deficit of 500 calories per day in order to lose 1lb a week. (These equations are done without regards to exercise as it will burn calories at a faster rate)

Eat 3000 calories – Burn 3,500 calories = 500 calorie deficit (1lb weight loss! per week)

The caloric needs of each individual is different depending on the person’s age, weight, metabolism, and activity level.  No one human is alike so each nutritional plan should be geared only towards that individual.  To get a basic idea of your caloric need CLICK HERE and input your information and it will give you a generalization to how many calories needed to maintain or lose weight.

**BE WEARY** of low fat, no fat, reduced fat foods as they tend to be high in calories!

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Nutrition Bars (Good or Bad?)

Posted by toast2fitness on October 26, 2009

There is a mystery that surrounds nutrition bars that leaves people skeptical if they should even pick one up. Nutrition bars have alot of health benefits but they can also be misused and end up being worst than eating a candy bar. There is a huge assortment of nutrition bars (see video above), so how do you know the right one to pick to aide you in your goals? Here is a quick guide to help you determine what is right to eat otherwise you’re basically just eating another unhealthy candy bar!

  • If eating as a snack then make sure it is under 200 calories and over 300 calories as a meal replacement
  • Eat a protein  bar before and after a workout out to feed your muscles
  • Preferably eat a bar with organic ingredients such as Clif or Lara Bars
  • LOOK at the ingredients high frutcose corn syrup makes it another candy bar (too many companies are trying to make a greater tasting bar that they are straying away from the health benefits of the bar)
  • Limit your soy intake (detrimental effects on thyroid function which can lead to weight gain and etc)
  • Eat a piece of fruit along with the bar to have a more “filling” effect.
  • It is convenient snack/meal but it doesn’t replace a natural healthy meal with complete nutrients.

If your choice is between a candy bar and a “nutrition” bar, always go with the nutrition bar because it has a little bit more to offer.  To check out reviews of any nutrition bar to see how nutritious they really are check out http://www.barsarefood.com

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