Atlanta APC Plastic Surgery Blog

It’s true that eating healthy can be more expensive than buying junk, but there are things you can do to lighten the impact on your wallet. Keep in mind that food is much more expensive in restaurants, take-out/delivery, and fast food chains than it is in a grocery store, so don’t use money as an excuse for not buying healthy groceries if you’re eating out multiple times a week.

a. Water is FREE! – Skip flavored drinks. Water is a natural diuretic and often suppresses hunger. Drinking water instead of soda or juice makes a huge difference on your calorie intake.

b. Purchase fresh fruits and veggies from the farmers’ market, wash them, cut them up and store in bags or a container. Look for fruits and vegetables that are in season because they typically cost less.

c. If the farmers market isn’t convenient, buy frozen fruits & veggies because they don’t go bad as quickly as fresh ones, and their nutrient content remains nearly the same.

d. Carry a cooler to work with an ice pack to avoid eating from the cafeteria and vending machine. It’s also easier to eat healthy when you prepare your own foods because you know exactly what’s in them.

e. When making lunch at home try to make enough for 2 days. Cook in bulk and freeze - saving time and money.

f. Cut coupons for you favorite meals.

g. Buddy up with someone else at work and bring food together or alternate days.

h. Buy meats in bulk and separate them into individual freezer bags after you get home.

i. Instead of buying small prepackaged snacks, buy snacks by the bag and then divide your portions into smaller snack size baggies. You remain portion control conscience and save money at the same time.

These tips were brought to you by Amber O’Neal, Certified Personal Trainer and Owner of Café Physique, a fitness and nutrition company specializing in studio and in-home personal training, yoga & pilates and nutrition counseling in Metro Atlanta. For more information, please visit www.CafePhysique.com. A collaboration between Atlanta APC Plastic Surgery and Cafe Physique.

Paying for a gym membership and the gas it takes to get there can be expensive, but there are plenty of other options for getting in shape. Here are some low-cost alternatives to help you get fit without breaking your budget:

1. Improvise by using ordinary household items for various upper and lower body exercises.

2. You don’t necessarily need special equipment like a treadmill or elliptical machine to get a great cardiovascular workout. With a little planning, some of the daily activities you take for granted can become part of your exercise routine:

3. Invest in a few pieces of inexpensive exercise equipment that will allow you to get a total body workout at home or on the road.

4. Buy used equipment. Check out listings for used exercise equipment on local online ad boards like craigslist.com. Online auction sites like eBay are also a good option, but make sure the shipping costs won’t put the item out of your budget.

5. Turn your home into a private aerobics class with a good selection of exercise videos. Borrow videos from your library or a friend, or rent them from the video store before you buy them to see if you like the routines. Another great option is signing up for Netflix or another mail delivery program that will allow you to keep fresh titles coming each week. Be sure to pick videos that match your current fitness level so that you don’t get discouraged by exercises that are too hard or too easy. Some small equipment may be required, depending on the activity you select.

6. Be a savvy shopper. If you’re interested in a specific exercise class or piece of equipment, shop around before committing.

These tips were brought to you by Amber O’Neal, Certified Personal Trainer and Owner of Café Physique, a fitness and nutrition company specializing in studio and in-home personal training, yoga & pilates and nutrition counseling in Metro Atlanta. For more information, please visit www.CafePhysique.com
A collaboration between Atlanta APC Plastic Surgery and Cafe Physique

Start each day early, meditate and center yourself through prayer. Reduce stress by planning ahead and taking time. Identify your goals, and focus on them.

Don’t be persuaded by others.
Follow through .

Training:

Plan each workout.
Work each body part for total body symmetry.
Select 1-2 body parts per day: Chest, Biceps, Quads, Hams, Glutes, Shoulders, Triceps, Adductor, Abduction, Mat Work, Abdominals, Stretching, Pilates.
Go for the burn, some sets use heavy weight, then burn it out with high reps.
Mix in Cardio or out door drills to spice thing up.
Grave diggers, sprints, steps, jump rope, lateral movements, Leap frogs, jumping jacks, Plyometrics, treadmill, stepper, or bike. Maintain your target heart rate.
Maintain, proper form and a moderate pace.

Do not over train, Rest, Recovery, and Nutrition are essential for maximum results.

Nutrition:

Keep it simple, eat carbs when you exert.
Never say never, think moderation.
Keep it lean: Grill, bake, broil… Chicken Turkey, Fish.
Think fruits instead of sweets.
Vegetables and salads are free! Go crazy!
Essential fatty acids (EFA) are essential, don’t eliminate, incorporate.

Start by setting realistic goals, write them down, plan each day the night before, go to bed on time and get up early enough to do the things on your plan. Learn to cook, and always carry emergency food. If you work late plan to work out first thing in the morning, stay the course don’t blow your time with meaningless conversation, stay focused on your goals.

To break the cycle of rollercoaster dieting and live a healthier lifestyle, there are 3 key elements which work together. All three feed of each other, and any one missing element may interfere with your progress.

The Three Key elements are:

Diet and Nutrition
Aerobics or Cardiovascular Exercise
Weight Lifting

Let’s analyze each separately.

Diet and Nutrition….

As much as 70% of all disease has its origin in poor diet.
Nearly two thirds of all deaths in the U.S are diet related.
The six most common causes of death are all diet related.

They are:
Heart Disease
Cancer,
Strokes and Hypertension
Chronic lower respiratory disease
Diabetes,
Alzheimer’s Disease

African Americans: Higher Risk- Greater Need!

Health and disease statistics from the Centers for Disease Control and Preventative Office of Minority Health (CDC-OMH) not only substantiate all of the above but show that for the African American community, the reality is alarming and action is essential. Here are some more facts:

Compared to Caucasian population, African Americans have a:

Scientist, and Doctors and health researchers across the America and around the World are pointing to one thing in your life where you do have the power to change your health destiny for the better; NUTRITION.

Data from the CDC and prevention from investigation of the six most common killers point to a “Poor Diet” as the number one risk factor. And when it comes to diet, African Americans fare poorly. It’s a story of far too little of the right stuff and far too much of the wrong stuff. While the consumption of fruits and vegetables has been increasing steadily for the American population as a whole, a 10 year California Study shows it’s been declining for African Americans.

The four most common risk factors for health robbing disease are:

According to the USDA’s Center for Nutrition Policy a Report Card on the Diet Quality of African Americans’ foods such as whole grain, vegetables, fruits, and milk are the lowest for African Americans compared to the rest of the population, while meat and sodium containing foods are the highest.

High fat, calorie dense nutrient poor foods are directly associated with lower blood levels of essential and health protecting nutrients and increased risk of disease.

According to USDA data, 69% of African Americans exceed the recommended intakes for fat, as increasing numbers rely on fast and convenience foods more frequently. The trend can be seen in African American Children as well.

How to fix the problem?

More Fruits, Vegetables and Whole Grains and Milk, and less high fat calorie dense- nutrient poor foods. Cook more… eat out less. Grill, bake or broil lean meat like chicken, turkey and fish.

Become knowledgeable of Whole Food Supplements (such as GNLD Multivitamins) you need them to prevent CHRONIC FATIGUE and to increase you energy.

Now Let’s Talk Exercise: The Goal: Live long, High Energy, Look Good!

First, find your motivation and write it down, repeat it every day and believe you can make a change. Now you’re ready to get fit!

Aerobic Exercise for Men and Women: Burns fat and gives you endurance.

Weight Lifting for Men And Women: Muscle, Sculpt, Tone.
Weight lifting helps supports our joints and maintains lean muscle as we age (see carlafields.com ppt). It also aids in burning fat, it’s the fountain of youth, keeping you tight and perky!

You can workout at home doing pushups, lunges, Sissy squats, leg lifts, abdominal crunches, etc. If you have dumbbells, you can work your chest, back, triceps, biceps, shoulder; a complete workout with just 2 dumbbells.

If you are at he gym and don’t know what to do, get a trainer until you can do it on your own. Don’t make excuses, make it happen, and get rid of things that hinder your progress.

Brought to you by: Carla Fields Fitness, www.carlafields.com