You Need Water to Lose Weight

So drink up!

If you are trying to lose weight drinking plenty of water is the easiest thing you can do to help with your efforts. Water is an essential nutrient for optimal health and survival. Sweating during exercise is our body’s way of controlling our temperature so we don’t overheat during training and water cleanses our bodies of toxins and wastes. Water also helps your liver convert fat into usable energy. If you do not drink enough water your kidneys are overwhelmed with concentrated fluids and they make your liver do extra work. If your liver is doing the kidney’s job it does not have time to convert fat into energy so it just holds on to it. To top it all off, if you don’t drink enough water throughout the day instead of excreting waste and waste products, you reabsorb used water to reuse. This is what causes water retention and bloating. Consistently drinking water therefore actually helps you lose weight and prevents those dreaded weight fluctuations that too many of us suffer from.

On a final note, thirst signals are often confused with hunger signals so when your stomach “growls” and you haven’t had your daily water intake you may actually need a glass of the cold stuff rather than a candy bar.

Okay then, how much should I drink?

You need at least 8 cups of water a day. If you exercise or are in a hot climate you should increase this to 10 cups per day and if you are overweight drink an extra cup or two. People that carry excess weight around with them burn more calories in the day than they normally would so they have more waste products from metabolizing food that needs to be flushed out of their bodies.

Are you kidding? That is way too much for me to drink in one day!

Don’t worry, water comes in many forms. Most fruits, especially watermelon, and some vegetables including celery, lettuce and cucumber are made up of mainly water. Milk and juice are also fantastic sources of water, but beware! If you consume beverages with caffeine such as coffee, tea and pop you will actually excrete water before it is put to use by your body so you need to drink extra water to counteract for the loss (that means an extra cup or two)!

Always keep a water bottle with you at work and at the gym. Also eat lots of fruits and vegetables throughout the day and you will easily meet your daily needs! Good luck and drink up!

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Vitamin E and Me!

What is Vitamin E and Why do I Need It?

Did you know that every day cellular reactions in our bodies normally generate highly reactive compounds called free radicals? Free radicals seek out electrons, which are present in high concentrations in cell membranes and DNA. When free radicals pull electrons from these sources they cause damage, either by altering the cell\’s DNA, which may increase the risk for cancer, or by injuring cell membranes, possibly causing cell death. Neither of these results is desirable.

Luckily our bodies also contain compounds called antioxidants that donate electrons to free radicals, thus sparing cell membranes and DNA from injury and alteration. One of the body\’s most important antioxidants is Vitamin E. Vitamin E, which you may also see called alphatocopherol, is one of the four fat-soluble vitamins (the others are Vitamins A, D, and K). While it is unlikely to find signs of Vitamin E deficiency in the United States or Canada among healthy nonsmokers, the benefits of Vitamin E in counteracting free radical damage suggest it is a dietary component to pay attention to!

How Much do I Need and Where Can I Find It?

The current Recommended Dietary Allowance (RDA) of Vitamin E for adults is 8-10 mg/day on average. Those following a low fat diet that involves moderation, variation, and balance can easily achieve this level. The most nutrient dense food sources of Vitamin E are plant oils and some fruits and vegetables. Using a tablespoon of olive, corn, soybean, or safflower oils in your cooking every once in awhile will add a significant amount of Vitamin E to your diet. Remember that the key is in moderation. Don\’t start deep-frying in an attempt to boost your Vitamin E intake! Alternatively, nuts like almonds, walnuts, and peanuts, which contain plant oils, are also great sources of Vitamin E. Again, practice moderation so that your fat intake stays under control. These foods do not have to consumed daily; rather aim to incorporate good sources of Vitamin E into your weekly diet plan! Maybe the best way to get Vitamin E for those on low fat diets is through consumption of whole grain and bran cereals. Green leafy vegetables such as asparagus and brussel sprouts, sweet potatoes, mangos and kiwis are also excellent, low fat sources of Vitamin E.

Can Vitamin E Prevent Disease?

A number of research groups around the world have been investigating whether Vitamin E has a role in the prevention of prostate cancer. Case-control and cohort studies have suggested that Vitamin E does help to prevent prostate cancer development in male smokers. A large-scale study is currently underway in the United States and aims to provide more conclusive evidence about the role of Vitamin E in prostate cancer prevention as well as recommendation for supplementation.

The Bottom Line!

Don’t let those nasty free radicals cause havoc in your body. Protect your cells and challenge free radicals with adequate sources of Vitamin E!

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

The Triangle Of Health

Summer is just around the corner and if you are looking to tone up now is the time to start. Abdominal crunches as illustrated are an effective exercise in strengthening your abdominal muscles, however, if you plan on losing a little fat around the waistline you need a combination of healthy eating, cardiovascular exercise and a strengthening program.

If you are trying to develop a healthy eating plan start by staying away from fad diets or fancy pills claiming to help you lose weight at a fast pace. If you lose more than one to three pounds a week it will usually be a very short-lived weight loss. Start by making small and healthy lifestyle changes that you will be able to maintain. You may start by reducing the fat in some of your foods that you eat regularly. For instance, if you eat toast with butter in the morning try replacing the butter with jam. Butter has approximately 11 grams of fat in one tablespoon where most jam has almost no fat. You can also lose weight by not over-eating in one sitting. Moderation is the single most important rule when it comes to a healthy eating plan. Remember that even low-fat foods can be turned to fat if the quantity is too high.

Cardiovascular exercise can help you get into shape because it helps to burn off some of those extra calories. There is no “best exercise” when it comes to cardiovascular fitness. You can choose from the stationary bike, treadmill, stairclimber or other pieces of indoor equipment or you can go hiking, walking or cycling or choose another outdoor activity. To get the best results perform any of these activities for 20-50 minutes 3-6 times each week. Do not overdo it when you do your cardio, you will get the best results if you keep your heart rate between 60%-80% of your maximum. You maximum heart rate can be determined by subtracting your age from 220.
The final component that will help you get in shape for summer is a balanced strengthening routine. This should include exercises for all the major muscle groups. This includes exercises for the legs, chest, back, and abdominal muscles. If you want to take it a step further you can add exercises for your arms, shoulders, and calves. You can get good results by performing you strengthening routine as little as two times each week. If you are a little more serious about gaining strength you can perform your routine up to five times each week. Your goals will dictate how many sets you should perform for each body part. If you are looking to tone up a little you may only do 2 sets for each body part, but if you are looking for a more advanced routine you may do up to nine sets for each major muscle group.

There you have it, what I like to call the “triangle of health.” The three components of the triangle are healthy eating, cardiovascular exercise, and a balanced strengthening program. This creates a strong triangle that will provide you with excellent health and fitness results. Beware, if you leave a component of the triangle out the triangle is incomplete and your results will be limited. Be sure to talk to your doctor before starting a fitness program.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

The Low-Fat Way To Eat Out

You may not have too much trouble getting yourself to the gym 3-4 days a week, but eating a low-fat diet isn’t always as easy. If you prepare your food at home you have control over what you are eating, but if you eat out frequently you must read the menu carefully.

If you are in a restaurant and you decide that you want to make a low-fat selection it is not as easy as choosing an appetizer of salad and an entree of chicken or fish. Whenever you eat out, read the menu carefully, some words indicate high-fat preparation methods. For example, “basted” means brushed with melted fat, “braised” means browned in fat, and “au gratin” means topped with bread crumbs, butter and cheese.

There is also hidden fat in many appetizers, and yes, even that caesar salad! The lettuce and vegetable ingredients usually contain no fat, but you have to look out for the salad dressing and the garnishes. One to two tablespoons of caesar salad dressing can add up to as much as 15 grams of fat. Also beware of garnishes on salads such as nuts and cheese. A mere ¼ cup of cashews, peanuts or almonds has approximately 20 grams of fat and a slim 1oz of cheese has approximately 8 grams of fat. A low-fat alternative would be to request a vinaigrette dressing(without the oil) with some lemon wedges or you can request the dressing on the side so you are able to limit the quantity.

You also have to be careful when eating sushi. The popular California Roll contains mayonnaise and avocado, which are both extremely high in fat. One tablespoon of mayo has approximately 11 grams of fat and an avocado has an incredible 30 grams of fat! The healthy version of the California Roll is to replace the avocado with cucumber and reduce or delete the mayo altogether.

Many fast-food restaurants are offering grilled products as an alternative to fried products in an effort to reduce the fat content. In some cases this may be effective, however, often the meat is grilled in a pan with butter or oil which adds fat. To avoid this, ask your server how the products are prepared - grilling over an open fire has the least fat.

If you are at a sports event and you decide to have sunflower seeds for a low-fat snack think again. One cup of sunflower seeds has approximately 68 grams of fat. To avoid this or the other unhealthy vending machine options bring a few pieces of fruit for a convenient nutritious snack.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

The Benefits of a High-Fibre Diet

Many of us have heard about the benefits of dietary fibre, but likely aren’t getting enough of it, and may not even be sure why we need it! Studies have shown that a diet high in fibre helps to reduce the risk of digestive and bowel diseases, stabilize blood glucose levels and lower cholesterol, and even aid in weight loss.

There are two types of dietary fibre: soluble and insoluble, and it is important to consume both types. Soluble fibre contains gums and pectin, and helps to stabilize the levels of blood sugar in our bodies. It slows down the absorption rate of glucose in our bloodstream, which helps to control appetite and reduces the risk of dangerous blood clots forming. Some researches believe a high rate of insulin production over time can contribute to type 2 diabetes, which significantly increases the risk of heart disease and stroke. Soluble fibre helps to control spikes in blood sugar that stimulate the production of insulin in the pancreas. Insoluble fibre contains cellulose, lignin and hemicellulose, and aids in maintaining a healthy digestive system. Insoluble fibre absorbs a high amount of water, which increases the weight of stools and speeds up the passage of waste through the intestinal tract. It also helps to prevent constipation and reduces the symptoms of digestive and bowel diseases.

The American Dietetic Association (ADA) recommends a daily fibre intake of 25 to 30 grams; however, the average Canadian adult consumes only 12 grams a day, or less. You may be wondering how to increase your daily fibre intake without dramatically altering your diet. Fortunately, it is easy to increase the amount of fibre in your diet by making a few minor changes. For example, two slices of white bread contain 1.5 grams of fibre, whereas two slices of wholegrain bread contain 2.9 grams. Rather than snacking on a bag of chips, you can get 3.0 grams of dietary fibre in just 25 almonds. Increasing the intake of fruits and vegetables in your diet is also a great way to get more fibre. A bowl of cereal or oats paired with an apple and a banana is high-fibre breakfast that will leave you feeling full longer, and when you begin to feel those hunger pains before lunch, have an apple or pear instead of one of the leftover donuts in the lunchroom. Replace your unhealthy between-meals snacks with rye or whole-wheat crackers, dried fruit or nuts. Another easy way to increase your intake of dietary fibre is to incorporate beans, lentils and brown rice into soups and casserole dishes. Just one cup of brown rice has 11 grams of fibre, and one cup of cooked black beans has 19.4 grams.

Although most of us are not consuming nearly enough fibre, it is important to be cautious about the rate of which we increase our intake of dietary fibre. A sudden and significant increase in fibre intake may result in bloating, gas or abdominal pain. A healthy way to gradually increase the fibre in your diet is to consume five grams more than you normally would over a three to five-day period, while drinking plenty of water. It is also important to note that the recommended fibre intake for children differs from that of adults, and can be calculated by adding five grams of fibre to the child’s age in years.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Pack Fruit For a Healthy Snack

Question:

I am a college student and when I get hungry in between classes I often buy something from the vending machine, what is the best thing to have?

Answer:

Most vending machines contain few if any nutritious foods. Many people choose sunflower seeds or peanuts thinking they are having a healthy snack. While nuts and seeds contain valuable vitamins and minerals, they should be eaten in moderation. One cup of sunflower seeds has about 65 grams of fat and one cup of peanuts has about 70 grams of fat. Chocolate, another popular choice, usually contains large amounts of sugar. This adds carbohydrates to your diet without adding any significant vitamins and minerals. To avoid high fat or high sugar options bring a few pieces of fruit for a convenient and nutritious snack. Fresh fruit is a good source of vitamins and minerals and an excellent substitute for candies or chocolate bars that contain few nutrients. Yogurt is also an excellent portable snack that is high in protein, calcium, vitamin A and vitamin D.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Karp Eats Buffalo - Goes Wild!

The battle to maintain a healthier lifestyle coupled with an attempt to be more socially responsible has led many people to search for alternative low-fat protein sources which are also organic. Seeing some statistics showing that products such as Bison and Ostrich were great low-fat alternatives, I contacted a local Burnaby company called Hills Foods.

The company’s motto is, “ Our Business Is Going Wild” and, according to the owner Mark Hills, it is. They are not only barely keeping up with the multi-million dollar North American demand, but they are also struggling to meet the demands of Europe. Hills recently sent a 40,000 pound container of Muskox to Europe where the scare of mad-cow disease has forced consumers to seek out other options. Hills generously provided me with a tour of his outlet and gave me a number of impressive statistics on all his certified organic products from beef to ostrich to wild arctic muskox.

In my own search, I started with the Bison Rib Eye steak. On Hills’ advice, I barbequed the steak carefully, so as not to overcook it (Bison steaks are best rare or medium). As it turned out, Bison tastes great! With a sweet, rich flavour, not only was it one of the flavourful meats that I have ever tasted, it was also one of the healthiest. The 8 oz. Filet contained a mere 4 g. of fat (12%) of calories, which is approximately 70% less than a similar cut of beef.

The growing popularity of these alternative protein sources is due in part to their exceptional and exquisite flavour and their nutritional and health value. Wild game meats offer lower fat and cholesterol counts and higher protein levels than domestic meats. One serving of broiled ostrich contains 2.7g of fat, 127 calories and 26g of protein; about _ of the fat, nearly half the calories, with an equivalent amount of protein as beef. Bison, Muskox and venison also offer healthy comparisons.

It is not only the less typical meats that are popular, certified organic beef is also in high demand. This is due also to a growing awareness of social and environmental concerns along with health issues. To be certified organic, the meat must adhere to strict standards in both the treatment and production. These meats have been given free range, no genetically modified feed, no hormones or antibiotics, and no animal byproduct in their feed. Everything in the process from the raising of the animal to the moment it is purchased is regulated, which means what you eat is healthier for your body and for your conscience.

These meats can actually be found more readily than you might think. Organic food stores such as Capers and Choices are expanding while independent meat marketers are also offering “certified organic”. But even unexpected places such as Buy Low Foods, Supervalue and Canada Safeway have become more aware, offering certified organic beef or Free-run Unmedicated chicken in some stores. Many of the fine-dining establishments in the lower mainland also offer wild game meats such as venison, ostrich, buffalo and muskox.

So if you are looking to add variety to your diet, but still want to keep the fat and calorie content low, keep synthetic chemicals out of your body or are concerned about ethical animal treatment, certified organic and naturally raised products really are a viable alternative.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Jumpstart your day with breakfast!

Breakfast is the most important meal of the day!

It provides you with vital energy that is required to jump start your metabolism after the long night of fasting. By adding breakfast each day you will be less inclined to snack on those high calorie and high fat foods during those “sleepy” afternoons. Following are some healthy breakfast ideas and some not-so-healthy ideas.

HEALTHY

	Calories	Fat(g)
Oatmeal (1 cup cooked)	145	2.5
Cereal and Skim Milk (1 cup Corn Flakes, 1 cup Skim Milk)	196	0.54
Egg-white Omelete and Veggies (4 egg whites, 1 cup chopped vegetables)	100	0
Bagel (1 large)	250-350	2.5
Fat-free Cream Cheese (1 T)	30	0
Jam (1 T)	54	0
Low-fat Yogurt and Berries (1 cup with 1 cup berries)	210	3.5

NOT-SO-HEALTHY

	Calories	Fat(g)
Croissant (1, plain)	300	17
Muffin (1 large)	320	11
Donut (1, glazed)	280	12
Butter (1 T)	101	11.5
Margarine (1 T)	101	11.5
Cream Cheese (1 T)	50	5

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Don’t be Fooled Into Eating Fat

Eating a healthy diet that is low in fat and simple sugars is not easy. If you prepare your food at home you have control over what you are getting, but if you eat out frequently you cannot be sure about what you are eating. Do you ever wonder why food always tastes better in a restaurant? It is usually because the flavour is enhanced by the addition of fats, sugar or sodium.

Many restaurants are offering grilled products as an alternative to fried products in an effort to reduce the fat content. In some cases this may be effective, however, often the meat is grilled in a pan with butter or oil, which adds fat. To avoid this, ask your server how the products are prepared - grilling over an open fire or barbequing has the least fat. Also remember that some words indicate high-fat preparation methods. For example, “basted” means brushed with melted fat, “braised” means browned in fat, and “au gratin” means topped with bread crumbs, butter and cheese.

Also be careful when eating bread and butter before your meal. Calories from refined white bread can easily add up and be stored as fat. Not to mention that a mere one-tablespoon of butter has 11 grams of fat and 100 calories.

There is also hidden fat in many appetizers, including salads! The lettuce and vegetable ingredients usually contain no fat, but you have to look out for the salad dressing and the garnishes. One to two tablespoons of oil & vinegar dressing can add up to as much as 15 grams of fat. Also beware of garnishes on salads such as nuts and cheese. Even a small ¼ cup of peanuts or almonds has approximately 20 grams of fat and a slim 1oz of cheese has approximately 8 grams of fat. A low-fat alternative would be to request vinaigrette dressing (without the oil) with some lemon wedges or you can request the dressing on the side so you are able to limit the quantity.

If you are at a sports event and you decide to have sunflower seeds for a low-fat snack think again. One cup of sunflower seeds has approximately 68 grams of fat. To avoid this or other hi fat foods bring a few pieces of fruit for a convenient and nutritious snack. Fresh fruits are good sources of vitamins and minerals and are excellent substitutes for candy, cookies and cakes, which contain few nutrients.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Healthy Eating and Nutrition Facts

Today’s article includes a variety of health and fitness facts. Enclosed are some fit tips that answer commonly asked questions and also some important but not commonly known fitness facts. If you want to test out your health and fitness knowledge, read on!

- One tablespoon of olive oil has approximately 13 grams of fat and 120 calories.

- A healthy range for body-fat for men is 8-15%, women are healthy between 18-25%.

- Improving your hamstring flexibility and abdominal strength can reduce your lower back pain.

- One cup of peanuts has 830 calories and 70 grams of fat.

- Improving your posture can lead to reduced headaches.

- Egg whites have no fat but egg yolks have approximately five grams of fat in each one.

- Stability balls(a.k.a. Swiss Balls) were developed in Switzerland about 90 years ago, where they were predominantly used by physiotherapists.

- One avocado has the same calories as six apples.

- Your maximum heart rate can be determined by subtracting your age from 220.

- Plyometric exercises are good for athletes that want to improve their speed and acceleration.

- Regular exercise combined with healthy eating can lower your cholesterol and blood pressure.

- Sweating is one of your body’s cooling mechanisms and is related to the relative humidity in the air, the greater the humidity the more you may sweat.

- Regular weight bearing exercises are good for osteoporosis prevention.

- Exercising in the morning can increase your metabolism causing you to burn more calories throughout the day.

- Stretching is an important part of an exercise program as it can prevent injuries, improve performance and reduce muscular soreness.

- Water cleanses your body of toxins and wastes and helps your liver convert fat into usable energy so be sure to drink at least eight cups of water a day.

- A “superset” is when you perform two sets back to back with no rest in between.

- The goal of your warm-up is to slightly elevate your body temperature and to increase the blood flow through your muscles.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

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