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Eat Fat to Lose Fat, the New Trend:
Perhaps one of the most popular trends in the world of dieting and nutrition is the idea of “Fat Free.” It seems everything you can imagine comes in a “low fat” or “fat free” option. I am here to tell you that no fat may actually make you gain fat.
When we talk about “fat” in regards to nutrition, there are two different kinds we refer to, saturated and unsaturated fat. Saturated fats are solid at room temperature and generally come from animal sources, whereas unsaturated fats are usually liquid at room temperature and come primarily from plant sources. Dietary fat is responsible for many key functions in the body. The truth is, we couldn’t live without it. Some key functions include:
- Providing energy throughout the day
- Act as a catalyst to absorb fat soluble vitamins
- Help maintain body temperature
- Essential for hormone production
- Provide structural components for brain cells and nerves.
Given all of these amazing and vital roles fat plays in the body, why would anyone recommend to limit it? Well, there are some very good reasons. One being, fat contains a lot of calories. Too many calories consumed can and will lead to weight gain. However, limiting fat doesn’t necessarily lead to weight loss. Here are a few ways eating fat can help you lose weight:
- Eating foods higher in fat will help curb your cravings between meals. Since fats are harder to and take longer to digest, you will feel satisfied longer.
- Eating fat will enhance your body’s ability to burn fat. Diets low in fat will decrease the body’s production of certain fat burning hormones, specifically adiponectin. Adiponectin is involved in regulating glucose levels as well as fat cell breakdown.
- Diets higher in fat and lower in carbohydrate lead to lower releases of insulin. Lower insulin levels will allow your body to burn fat, and use it as a fuel source, rather than burning carbohydrates.
As always though, everything in moderation. Keep in mind that your daily fat calorie intake should only be about 15-30% of your total daily calories. Fat does contain calories, so be conscious of your portions, and keep losing fat!
Patrick Scott, M.S., C.S.C.S.
Sports and Fitness Director
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Are you ready to make a change in your fitness routine? Ready to step away from the machines and see what your body can really do over the course of 8 weeks?
Then join a program that brings personalized attention to a group setting. Join a program that focuses on nutrition, fictional training, cardio training, and all other aspects of fitness. Join the program that will get you real results; 3D Fitness.
Call 315.234.4522 for more details.
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The Key to Setting and Keeping Those Resolutions:
With the New Year fast approaching, many people are now thinking of setting some new year’s resolutions. Here are some tips to help ensure success.
A new year often means new resolutions for people looking to improve various aspects of themselves or their lives. Don’t fall into the trap of setting a resolution and only making it one or two weeks. Shoot for something you are motivated to achieve and don’t quit!
1. Start Small
Don’t try and change everything at once. If you have a long list of things you would like to change, start with the small ones to build some momentum, which will help carry you through the year and into the bigger changes. If your goal is to eat healthier, start with replacing juice with water. Then you can build from there without getting discouraged. It is much easier to change one behavior at a time than 3 or 4 all at once. So start easy and build into the harder things.
2. Find your motivation
This is often easier said than done. Everyone has different things that motivate us or drive us to change. You have to find whatever that thing is, and never lose sight of it. If you want to lose weight so you can play with your kids more, hang a picture of them on your bathroom mirror so you are always reminded of your motivation. Find whatever that reason is, and go for it. Don’t let anything stand in your way. There is a reason you are wanting to change or resolving to do things; don’t forget that reason.
3. Track and Celebrate!
The key to making any kind of progress, is knowing that you are making progress. It’s going to be hard to know if you are losing weight if you don’t weigh yourself, right? So why not create a journal or a log of all your progress. And then celebrate the milestones. When you lose those first 10lbs, celebrate with a new smaller shirt or pair of pants. If you successfully go to the gym 3 days per week for 4 weeks, reward yourself. But no matter what your goals or resolutions are, the key to success is to keep track. You will never be able to gauge your progress if you don’t know how you are doing.
4. Have a buddy to keep you accountable.
Things are much more fun when you have a partner in crime, right? So find someone who is willing to commit to the same goals you are, and do it together. You are much more likely to stay on track and focused if there is someone else to report to. Can’t find a friend to join you? Join a support group or Facebook group. There are tons of groups and organizations out there that would love to hear about your success and share it with the world. Know you are not alone in this journey. Chances are there are many other people going through the same thing. So support each other and set yourself up for yearlong and lifelong success.
Resolutions don’t have to be a daunting task or something that is unachievable. These 5 tips are a great way to get started and help ensure you are on the path to success. Enjoy this time of year and have a happy New Year!
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JCC Shape-Up Workouts:
Choose the workout, get the results you want
Want to kick your workouts into high gear? Or how about focus on a certain body area like your belly or legs? Then look to a JCC Shape-Up fitness program to help you get the results you want, where you want them. Choose from 14, 21 and 30 day workout programs designed to target specific body areas MORE >
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Plant a tree in Israel—no travel required!
Want to help make our world a little greener? Make a donation to the JCC to have a tree planted in Israel or at one of more than 35 other reforestation sites around the world. Your tree donation may also be designated in honor or memory of someone special. MORE >
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