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Archive for May, 2010
Thursday, May 27th, 2010
 Q: Hi, Tanja! I have been working out regularly for about 3 weeks doing your Cardio Burn Sculpt video (which I love!) and sprint intervals. However, I have yet to lose any weight. I think part of my problem is portion control, which I have a hard time with. Do you have tips for controlling portions, or a rule of thumb for portion control? Also, I was wondering if sprint intervals are as effective for weight loss and toning as regular running? Thank you for your time!
– Grace
A: Hi, Grace. I definitely think the way you eat could be an issue, considering your portion control question. I can’t give you a personal guideline since I don’t know your height and weight, but a great rule of thumb is to use the plate model. Split a medium-sized dinner plate into three parts, and fill each third with lean protein, veggies, and whole-grain carbohydrates. If you are trying to lose some weight, up your cardio or eat from a smaller dinner plate, but make the same split. It’s an easy way to know you are eating a balanced meal.
Regarding sprint intervals: if you are a heavier-set person, sprints can be hard to do, and in that case you will have more energy if you work out at a slower and longer rate. Sprints can be a very good way to get in a short workout, especially when you are completely conditioned to do them – then they become the most effective!
I really hope this helps a bit.
Do you have a question? Don’t be shy – ask it here!
Tags: interval training, portion control, sprint intervals, sprinting, weight loss
Posted in Ask Tanja, Fitness, Nutrition | No Comments »
Tuesday, May 25th, 2010
A lot of diets will tell you you can’t eat bread or grains, but any balanced, sustainable way of eating shouldn’t eliminate an entire food group. The Abs Diet includes whole-grain breads and cereals in its list of Powerfoods because your body actually needs carbohydrates for energy and proper mental functioning. Not all carbs are bad!
Of course, they don’t mean Wonder Bread and doughnuts. Whole grains are key. But what exactly are they? Whole, natural grains are made up of three parts: germ, bran, and endosperm. When grains are refined into white flour or white rice, for example, the bran and germ are lost – along with most of the fiber, protein, vitamins, and minerals. Good, healthy choices in the grain category include whole-wheat bread, whole-wheat tortillas, whole-wheat pretzels, brown rice, and oatmeal. Whole grain WASA crackers are one of my favorite to-go foods. Just add a sliced egg and tomato, or a piece of cold-cut lean turkey, and you have a great snack.
Precision Nutrition has some excellent tips on selecting and cooking whole grains. Check them out:
• The Safe Carbs – Whole Grains
• Expert Tips: Cooking Whole Grains
• For more information on the Abs Diet, visit Women’s Health.
Image: Laura HB
Tags: Abs Diet Powerfoods, whole grains
Posted in Nutrition | No Comments »
Thursday, May 20th, 2010
Q: Hi, Tanja! About six years ago I finished losing the last of my weight (75 pounds!) but now my weight has gone back up 12 pounds (yikes!). I have tried to go back to my five days a week exercise, which includes jogging and eating better. What is wrong? It seems that I have forgotten how to keep my calories down and my knee hurts more. What is the best way to keep motivated with food and exercise with a bum knee? Sweets are my weakness!
– Venessa
A: Hi, Venessa. Congratulations on your weight loss! That is a great accomplishment! As you know, body weight moves up and down slightly – maybe one to three pounds – and will not stay exactly the same all the time. It can’t. But a 12-pound weight gain definitely has a reason. I can imagine that since you are saying sweets are your weakness, that it is also a reason for weight gain.
If jogging hurts your knee at this point, mix up your cardio workouts. Use an elliptical or cross-trainer along with spinning and/or rowing, resting in-between so that your knee manages to heal and recover a bit. If your knee problem persists, definitely go and see a doctor. For a “bad” knee, you might use a foam roller. Stretch and recovery between training days is very, very important.
Throughout this process, you will have to remind yourself what is more important – your physical health and a satisfying life, or giving in to your sweet tooth?! Can you will your way through it? Is it worth it? Are you worth it? I would answer YES, and the feeling of success will just increase your motivation … you will feel great!!
Ask your body what’s really up. I think you have the answer right there: is it the sweet tooth and less exercise? Be honest. You deserve it!!
Do you have a question? Don’t be shy – ask it here!
Tags: body weight, cravings, jogging, knees, sweets, weight loss
Posted in Ask Tanja, Fitness, Nutrition | No Comments »
Tuesday, May 11th, 2010
Olive oil can be so rich, complex, and flavorful, it hardly seems like a diet food, but there it is on the list of Abs Diet Powerfoods! Full of healthy, monounsaturated fat, olive oil can actually help lower cholesterol and decrease your risk of heart disease, high blood pressure, and obesity.
In general, go for the least processed and most flavorful varieties like extra virgin and virgin. (Note: “light” olive oil simply refers to the color and flavor, not the caloric or fat content.) Some tried-and-true uses include dipping bread in olive oil instead of slathering it with butter, drizzling “evoo” over steamed vegetables, and this amazing Red Bean-and-Olive Oil Dip.
If you need help choosing and storing olive oil, check out this great primer from Self:
• For more information on the Abs Diet, visit Women’s Health.
Image: MinivanNinja
Tags: Abs Diet Powerfoods, olive oil
Posted in Nutrition | No Comments »
Thursday, May 6th, 2010
Q: What exercise would you recommend incorporating into my daily life that would give the most “bang for the buck”? Is there a good exercise that includes many movements and benefits at once?
– Gregory
A: Hi, Gregory! It sounds like you might be asking for something effective that doesn’t take that much time if you’re in a crunch? Because I KNOW you’re not looking for a shortcut (the honest truth is that there aren’t any)!!!
There are a few things you can do – a popular old school Russian move is the clean and press. But if you are at home and don’t have any big Olympic-style weights lying around the house, I always recommend the essential five! Squat, push up, lunge, pull up, dips. The only thing you need is somewhere to do the pull ups. Use a chair for dips, and find space for squats and walking lunges. Do 10-20 reps of each and increase the amount from 3 times to 4 to 5 … well, you get the drift! Start pushing!!
Do you have a question? Don’t be shy – ask it here!
Tags: clean and press, compound exercises, dips, essential five, home, lunges, pull ups, push ups, squats
Posted in Ask Tanja, Fitness | No Comments »
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