Fitness Tip: Smart Shopping - Never go grocery shopping on an empty stomach. If you do, you will end up with a cart full of bad decisions and regrets! Instead, make a list of healthy foods to buy and go after a sensible meal. Avoid the chips/candy isle and stick to the outskirts of the store where fresh food such as produce, dairy and meats are displayed.

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Fitness Tip: Are Minerals Safe To Take? - While the levels of most vitamins and minerals recommended by your health care practitioner is considered safe, remember that too much of anything can be potentially harmful.

Even such life-sustaining things as water and sunlight have an upper limit of safety. While certain minerals such as calcium are generally quite safe even when taken in relatively high amounts, your body’s requirements for other minerals such as iron or selenium are much lower and therefore have a smaller safety range as well.

Be sure and inform your health care provider of all supplements, herbs or medications you are taking so the optimal levels can be determined for you, including an adequate safety margin.

Brought to you by: PROGRADE NUTRITION and BRAY FITNESS ONLINE PERSONAL TRAINING AND FITNESS PROGRAMS. Make fitness and good nutrition your way of life.

Fitness Tip: Beat The After Lunch Energy Slump - Your body is trying to tell you something. All you have to do is look at what you ate for lunch that caused you to feel tired. Was your lunch high in carbohydrates: bread, pasta, rice, fruit, rice cakes, sweets, cake, or other processed carbohydrates?

Was your lunch high in saturated animal fats (like red meat, butter or whole dairy foods like cheese and milk), processed fats (fats found in margarine and most processed foods like cakes and cookies), or fried fats. Did you have any protein, like lean chicken or turkey, salmon, shellfish, or non-fat dairy products. The cause of your mid-afternoon slump is most likely eating too many carbohydrates or eating too much saturated fat.

A meal high in carbohydrates, particularly processed carbohydrates (like sugar, and anything white) breaks down very quickly into glucose in your system, causing your blood sugar to spike, which will give you an initial rush of energy.

However, because your brain cannot handle such a big hit of sugar, it sends a signal to your pancreas to quickly release a powerful hormone called insulin which brings your blood sugar back down. When your blood sugar level is high, too much of this hormone is released causing your blood sugar level drop way below the levels your brain needs to function.

This is called a hypoglycemic or low blood sugar state. This is the cause of your sluggishness. Bad fats interfere with the amount of oxygen that gets to your brain, also causing sluggishness and fatigue. To fix this problem you need to eat a balanced meat of protein, fat and carbohydrates. Then monitor your body’s response.

A good example would be a grilled chicken breast with a green salad with a dressing balsamic vinegar, or a Meal Replacement Shake (which is a balanced blend of whey protein, lower glycemic carbohydrates and a small amount of fat).

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Fitness Tip: Hold The Salt - Your body needs approximately 3-5 times more potassium than sodium. However, most Americans ingest approximately 3-5 times more sodium than potassium because of the typical diet of highly processed, high-sodium, fast foods.

Sodium causes retention of fluids in the body and increases blood pressure. There is no need to add sodium to any food-there is more than enough occurring naturally in food. You should avoid adding salt to food, and eliminate all processed foods.

Brought to you by: PROGRADE NUTRITION and PHIL B’s ONLINE PERSONAL TRAINING AND FITNESS PROGRAMS. Make fitness and good nutrition your way of life.

By Nick Nilsson

FAT LOSS BOOKS

“Metabolic Surge - Rapid Fat Loss” - By Nick Nilsson

“Burn The Fat - Feed The Muscle” - By Tom Venuto

CALORIE CHARTS
http://www.calorieking.com
http://www.caloriecountercharts.com
http://www.3fatchicks.com/food-calorie-counts/

ARTICLES
10 Things You Can Do To Lose Fat Without Even Trying

3 Part Article on Protein and Fat Loss

Boost Your Metabolism:

Why We Get Fat - Hunting Big Macs and Gathering French Fries

Nine Surefire Ways to Gain Fat

What Do You Mean Low-Intensity Training Isn’t The Best For Fat Burning?

The Insider Secrets of Interval Training - Learn How Now!

8 Week Cardio Interval Training Blast! Get Increased Fat Loss AND Take Your Cardio Fitness To
A Whole New Level

Follow the Path of MOST Resistance! Learn why weight training is the fast track to sculpting your
body.

How Fat Loss Pills Can Make You Fatter

Fat Loss Circuit Training

How To Lose Fat NOW - A Basic Fat-Loss Program That You Can Put To Work Today!

BASIC Nutrition - A Quick, Common-Sense Guide To What You Should Be Eating to Stay Healthy
and Get Results Right Now

Why “Toning Up” Can Spell Disaster For Your Fitness Results!

Fitness Tip: Hydrate, Hydrate, Hydrate - Coffee, tea, pop/soda or juice DO NOT contribute to your daily water intake! In fact they count negatively toward your daily water intake. Why? These liquids are all dehydrators. The exceptions are decaffeinated coffee and decaffeinated tea, particularly herbal tea - these do count towards your daily intake of water, if they are made with pure water.

However keep in mind that decaf coffee still has tannic acid in it which you should not ingest large amounts of. Anything containing caffeine, which includes most pop, coffee and tea, dehydrates you.

Drink a minimum of 8-10, 8-ounce glasses of pure water per day.

Brought to you by: PROGRADE NUTRITION and PHIL B’s ONLINE PERSONAL TRAINING AND FITNESS PROGRAMS. Make fitness and good nutrition your way of life.

Fitness Tip: What Are Sugar Alcohols - Sugar alcohols are carbohydrate derivatives of sugar, which are commonly used to sweeten products like chewing gum, and more recently, food bars.

Popular sugar alcohols include: glycerol, maltitol, xylitol, sorbitol, and mannitol. Sugar alcohols do not have 4 calories per gram, like other carbohydrates. They range from 2.2 to 4.32 calories per gram. However, sugar alcohols, have a minimal impact on blood-sugar levels.

Currently, the FDA has not focused on these important biochemical differences and treats all carbohydrates alike.

Brought to you by: PROGRADE NUTRITION and PHIL B’s ONLINE PERSONAL TRAINING AND FITNESS PROGRAMS. Make fitness and good nutrition your way of life.

Reduce Fatigue with Exercise and Nutrition - Nutrition and physical activity can help reduce fatigue. Patients and survivors have fatigue for a number of different reasons. Some fatigue may occur because they do not eat enough or do not exercise enough.

Starting slowly with an exercise program, even if only for a few minutes a day, can help to restore energy. You can then increase how often and how long you exercise. Some fatigue is due to specific medical problems like anemia (too few red blood cells), which also can be treated.

Talk to your doctor about the reason for your fatigue.

Brought to you by: PROGRADE NUTRITION and PHIL B’s ONLINE PERSONAL TRAINING AND FITNESS PROGRAMS. Make fitness and good nutrition your way of life.

Fitness Tip: Record and Review - If you don’t keep track of your workouts and improvements, how will you know if you’re making progress? Whether it’s fat loss, building muscle tissue, or just feeling better; keeping a log helps and motivates you to get there. When you see where you were, and where you are, you realize you’re making progress! Our Fitness & Nutrition Tracking program is free, easy to use and will help you reach your fitness goals!

Brought to you by: PHIL B’s ONLINE PERSONAL TRAINING AND FITNESS PROGRAMS. Make fitness and good nutrition your way of life.

Supplementation gives your body the nutrients it needs without adding calories. It is virtually impossible to satisfy your body’s nutritional needs with the number of calories recommended to lose fat. In addition, due to a typically busy lifestyle, it is difficult to eat perfectly every day for the rest of your life. Therefore, when following a fitness program, muscles become undernourished, causing your body to shed the muscle it can’t feed. By supplying the body with the natural nutrients it needs without additional calories, (e.g., whole food nutrient complex), you can help satisfy all your nutritional needs for repair and growth without exceeding the amount of calories your body needs to maintain the mandatory deficit for fat loss. I recommend Prograde Nutritions VGF25+ for Men and Women.

The benefits of using supplements as low-calorie nutrition during an exercise program are well researched. The daily use of a whole food nutrient complex has been found to be the most inexpensive nutritional insurance

The reason behind adding supplements to your daily meals is to supply the body with calorie-free nutrition and select, all natural compounds that have the potential to improve health, alter body composition and increase performance and metabolic rate.

Brought to you by: PROGRADE NUTRITION and PHIL B’s ONLINE PERSONAL TRAINING AND FITNESS PROGRAMS. Make fitness and good nutrition your way of life.