Category Archives: Articles

09.12.10
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Weekend Splurging Done Right

By Madeline Vann, MPH
Medically reviewed by Christine Wilmsen Craig

Researchers tracking 48 adults in a weight program for a year found that they ate, on average, 200 calories more on Saturdays, the most dangerous day for weight management. Over time, those 200 extra calories add up to a few pounds gained over the course of a year — not the goal of a maintenance program!

While everyone deserves a day off, you need to be careful not to overdo it. You don’t want to consume too many calories and slip back into the patterns that caused your weight gain in the first place. Maintaining a healthy weight means keeping up with the smart eating habits and lifestyle changes that enabled you to drop those pounds in the first place. The lion’s share of your daily maintenance calories should be spent on nutritious foods every day.

Weekend Calories: Indulge in Moderation


“Sometimes we need it. If you have been really good during the week, it helps to know that at least one day a week you can eat those foods you are avoiding on those other days,” says Donna L. Weihofen, RD, MS, health nutritionist at the University of Wisconsin in Madison, Wisc.

So how do you splurge without destroying your healthy habits? Weihofen, who admits to having a sweet tooth, advises keeping an eagle eye on calorie counts. Your reward can make or break your weight-management plan. A rich chocolate fudge sundae, for instance, can easily add up to 1,000 calories or more — calories that probably equal half of your daily allotment. That’s a large number to compensate for with extra exercise or cutting back on calories at other meals.

Don’t let your weekend turn into a food wasteland. A few smart steps can help you indulge without the calories or guilt:

  • Share that fudge sundae with your spouse or kids.
  • Go for tiny tastes, like a mini-cheesecake instead of an entire slice, or a single square of chocolate instead of a whole bar.
  • Eat a healthy breakfast to control your appetite.
  • Eat more whole grains, fruit, and veggies as your day gets started so that you’ll feel full longer and feel satisfied with small splurges.
  • Split an entrée or skip the bread basket when eating out, especially if you want a taste of dessert.
  • Limit your alcohol — drink water or another calorie-free beverage between drinks — or apply those calories to a food you’d enjoy more.

Weihofen adds that it is important not to allow yourself to feel so deprived of the foods you love that you throw calorie caution to the wind come Saturday. “If you really have a taste for something, budget it in,” she says. This may require a little research in terms of calories and portion sizes, but is worth it in the long run if you are able to stick to your game plan seven days a week.

I thought this was a very good article and some tips to keep in mind on that splurge day!

Clifta Coulter Perez

Reno Personal Fitness Trainer and Nutrition Coach

06.24.10
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Interesting Coffee Article

by… Remy Melina
Staff Writer
LiveScience.com Remy Melina

From lowered cancer risks to a sharper memory, more studies are showing that coffee is good for you – but why?

Regular coffee drinkers have a 39 percent decreased risk of head and neck cancer, according to a new study published in the journal Cancer Epidemiology, Biomarkers & Prevention. Those who drank an estimated four or more cups a day had significantly fewer cancers of the mouth and throat than non coffee drinkers, the study found.

“Coffee contains more than a thousand chemicals, some of which have antioxidant and antimutagenic activities,” Mia Hashibe, assistant professor of medicine at the University of Utah and the study’s lead researcher, told Life’s Little Mysteries. “Further research is necessary to identify which ingredients in coffee are responsible for the results we observed in our study.”

Scientists are still trying to determine exactly what it is about coffee that gives it its disease-fighting properties, but recent research is getting closer to unlocking the mysterious power behind the energizing brew.

Your brain on coffee

Coffee may be good for the brain, too. A study earlier this year by neuroscientists at the University of Lisbon showed that drinking coffee can help to prevent the neural degeneration associated with brain disorders and aging. The scientists found that drinking up to four cups of coffee a day over a long period of time actually prevented the deterioration of memory.

Other research has shown that coffee is good for the cardiovascular system. Women who drank one to three cups of java a day reduced their risk of cardiovascular disease by 24 percent, according to the Iowa Women’s Health Study that tracked 27,000 women for 15 years, although it was noted that this benefit diminished as the quantity of coffee rose above three cups.

And while coffee has been given a bad rap for supposedly upping the risk of stroke and coronary heart disease, scientific studies have revealed the contrary. Drinking coffee lowers the risk of stroke by 19 percent among women, according to a 2009 Harvard Medical School study that tracked the coffee habits and stroke occurrences among 83,000 American women for nearly a quarter century.

The risk of some cancers may be cut by drinking coffee. Research presented at the 2009 American Association for Cancer Research Frontiers in Cancer Prevention Research Conference showed that coffee cut male coffee drinkers’ risk of aggressive prostate cancer by 60 percent, based on a 20-year study of 50,000 men.

And people who drink coffee reduce their risk of developing liver cancer by 41 percent, compared to people who never drink coffee, according to a study in the journal Hepatology. The researchers theorized that compounds found in coffee may block the action of enzymes involved in detoxifying carcinogenic compounds that may lead to liver cancer, the third largest cause of cancer deaths around the world, after lung and stomach cancer.

Other recent studies have shown that coffee is protective against certain brain tumors, endometrial cancer and advanced prostate cancer, Hashibe said.

While it is true that some of the chemicals present in a cup of joe may be gastrointestinal irritants, coffee is not as much of a cause of heartburn and acid reflux as previously believed. Scientists have actually identified a chemical in coffee, called N-methylpyridinium, which inhibits acid production. The compound is more common in dark roasts like espresso and French roast blends, according to the Research Platform of Molecular Food Science at the University of Vienna.

Chemical coffee concoction

But not all of the chemicals found in coffee are good for you. It’s been blasted for containing pesticides and dangerous chemicals.

A typical cup of coffee contains about 10 milligrams of known carcinogens, such as benzene and formaldehyde, according to McGill University chemistry professor Joe Schwarcz, writing in “The Fly in the Ointment: 70 Fascinating Commentaries on the Science of Everyday Life” (Ecw Press, 2004). However, other experts argue that these trace amounts are too small to pose a serious cancer risk, and point to studies showing that coffee reduces the risk of several cancers.

In fact, for most adults, coffee is the number one source of antioxidants, or chemicals that prevent cellular damage, according to a study funded by the American Cocoa Research Institute.

“Americans get more of their antioxidants from coffee than any other dietary source,” said Joe Vinson, lead author of a study on antioxidants conducted by the University of Scranton, in Pennsylvania. “Nothing else comes close.”

While antioxidants help to reduce cell damage and aging, scientists have yet to determine if they are the compounds responsible for coffee’s weird -but wonderful- health benefits.

There are many organic and inorganic compounds in a regular cup of coffee, including chemicals called phenolic compounds, melanoidins, and diterpenes. Some of these chemicals are believed to be beneficial, such as chlorogenic acid, which is a natural compound found in coffee beans and other plants that is an antioxidant and believed to aid in digestion, according to the American Journal of Clinical Nutrition.

“Coffee is a very complex mixture of various chemicals,” Hashibe said. Researchers are still trying to track down exactly what it is that makes coffee so mysteriously beneficial, but it’s antioxidant components may be part of its protective effects against cancer.

Potential downside

But because coffee contains caffeine, which is a stimulant, drinking too much of it could lead to headaches, jitters and a racing heartbeat. Even decaffeinated coffee contains at least trace amounts of the drug, as the decaffeinating process cannot remove caffeine completely.

The safe daily dosage of caffeine is 300 milligrams for adults and 35 to 40 milligrams a day for children, according to the U.S. Department of Health & Human Services (HHS). While caffeine was once considered unsafe for women to consume while pregnant, the HHS has determined that mothers-to-be who drink less than 300 milligrams of caffeine a day do not put their child in any risk.

However, the HHS warns that women who drink or eat more than 300 milligrams of caffeine per day may have a harder time getting pregnant, and a study by the Kaiser Permanente Division of Research found that high doses of daily caffeine – two or more cups of regular coffee or five 12-ounce cans of caffeinated soda – during pregnancy may increase the risk of miscarriage.

“Each individual metabolizes caffeine and the other components of coffee differently,” Hashibe said, so broad recommendations for everyone aren’t possible. Coffee can increase heart rate, blood pressure, and affect sleep, but do each of these things differently in different people.

03.23.10
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8 Foods That Fight Stress

I thought this was a good article By Sara Reistad-Long
Dark Chocolate

High in flavonoids, which are lauded for their relaxing properties (chamomiletea is another great source), chocolate also contains phenethylamine, a chemical that enhances your mood. The darker the chocolate, the more healthy substances you’re getting in your diet, so look for bars that are 70 percent cacao or higher.

Skim Milk

Turns out that a glass of warm milk really is calming. One study found that women who drank four or more servings of lowfat or skim milk every day were about half as likely to experience stress-related PMS symptoms than those who drank less than one serving a week.

Oatmeal

Carbs help you produce serotonin, a calming hormone that helps fight anxiety’s negative effects-which is probably why many of us crave them when we’re stressed. Go with the craving and choose healthy sources. Oatmeal is high in fiber, which means that your body will absorb it slowly. In one fell swoop, you’ll prolong the serotonin boost, keeping yourself feeling full for longer (and on less) and making sure your blood sugar’s in check.

Salmon

Research shows that omega-3 fatty acids-abundant in fish like salmon-can help reverse stress symptoms by boosting serotonin levels, and that an omega-3-rich diet can also help suppress the production of the anxiety hormones cortisol and adrenaline.

Walnuts

They’ve been shown to help lower blood pressure, which is critical for those whose hearts are already working overtime thanks to high adrenaline levels. In fact, research so strongly backs their health benefits that the U.S. Food and Drug Administration goes so far as to recommend 1 1/2 oz per day.

Sunflower Seeds

A good source of folate, which helps your body produce a pleasure-inducing brain chemical called dopamine.

Spinach

Studies show that magnesium, which you’ll find in leafy greens like spinach, improves your body’s response to stress.

Blueberries

Their antioxidants counteract the effects of stress hormones like cortisol on your body.

03.10.10
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Lose Body Fat with These Good Sources of Proteins and Carbs

Just wanted to list some really clean & healthy sources of proteins & carbs.

These are what I’ve been eating for the past 5 weeks.

Proteins

Egg Whites

Egg Beaters

Chicken Breast

Turkey Breast

Salmon (can)

Tuna (can)

Carbs

Oatmeal

Brown Rice

Potatoes

Sweet Potatoes

Pasta (occasionally)

My Favorite Veggies

Broccoli

Spinach

Carrots

*I eat about every 3 hours and usually have a protein, carb, & veggie with every meal except my last meal before bed… no carbs.

*I also use stevia, ketchup, bar-b-que sauce, fat free dressing, & spices that contain NO SALT.

*I don’t use butter, mayonaise, or sugar.

*I drink water (1/2 my weight in ounces), crystal light, tea, coffee (1 cup in A.M.), & diet pepsi (maybe 1/2 to 1 per day).

*You can see my supplements here.

Thank you,

Clifta Coulter Perez

Reno Fitness Trainer

Reno Bootcamps

Better Bodies Bootcamp in Reno

01.24.10
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Eating Healthy in Restaurants

Did you know that when eating out at a restaurant… alot of times you can order good choices that might not be on the menu?

Usually most places will have some type of chicken or fish dish with a carb & vegetables.

Chicken or fish are the best low-fat choices for protein… so…

Say you see a dish with chicken and pasta with some type of sauce. Or you see a fish dish, but it’s breaded and/or fried and the side is a baked potato with cheese and broccoli. Or you see a chicken dish with vegetables and they’ve been cooked in oil.

And, what if those are your best choices off the whole menu. Which one do you eat? Which one is the healthiet?

This is what I do when I see choices like that. Usually places that have choices like that… can also make the same combinations, but can prepare them a little healthier if you ask.

So what do you ask for? You always want to try to get your chicken or fish grilled or steamed, with no breading.

You can also get baked if it’s not baked in butter or any fatty sauce. Try to stay away from sauces if you can or get it on the side if you want, so you at least you have control over how much you eat.

For the baked potato you would want to get it plain with no cheese, sour cream, or butter. You can still have the broccoli on it, but ask if the broccoli can be steamed.

Anytime that there are choices of pasta, potato, fish, chicken or vegetables… you can always ask for everything plain with no sauce or butter and ask if they can steam or grill things rather than fry.

You’ll be surprised how often they can accommodate you if you just ask. Then you don’t have to be afraid of going out to dinner anymore!

Take care,
Clifta

10.05.09
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Best Thing to Lose Weight?

This is a quick post from a question I just got from someone.

She wrote:

My friend would like to no the best thing to lose weight?

My Answer:

Everyone hates to hear this but, diet and cardio is the best way to lose weight. There are no Magic Pills… Just dedication and commitment to yourself.

You have to eat right in order to get leaner and also do some type of cardio 4-6 times per week. The amount of time, would depend on how much needs to be lost.

Hope the helps. 🙂

Thank you,

Clifta Coulter Perez

Reno Fitness Trainer

Bootcamp Instructor

Former IFBB Pro Bodybuilder

09.09.09
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Should we ban fast food near schools?

by… Kim Conte

A new study in California shows a strong link between teen obesity and the proximity of fast food restaurants to schools.

 According to an article in the LA Times, the presence of a fast food chain like McDonald’s, Burger King, Taco Bell, KFC, and Pizza Hut within walking distance of school (about 530 feet or less) resulted in a 5.2 percent increase in incidence of student obesity when compared with students attending schools not near restaurants.

OK, I know. Obesity can be caused by lots of things including genetics, lack of exercise, and nutrition, but some researchers believe that fast food proximity to schools is a contributing factor. I may have eaten Taco Bell from time to time back in the day. Those spots were a hangout because it was cheap, fast, and (as they say) close to the school.

But the rate of diabetes and heart disease among young people is growing, so this is serious. State and local governments in California (and across the country) have started to ban certain foods in schools including soda, junk food, trans fats, and even bake sales. Should they go ahead and ban the restaurants that serve this kind of stuff, too?

Some CafeMoms feel parents are the ones who should teach their kids good eating habits, so they would make the right choices.

Is it enough to teach nutrition at home and in schools? Should fast food be banned near schools? What do you think should be done?

Written for CafeMom’s Food & Party Buzz by Kim Conte

_______________

What do you all think?

Although I don’t have kids… if I did… I would think it’s my responsibility to teach them what’s healthy and what’s not! Otherwise trying to ban fast foods from school areas teaches the kids to blame someone else for their own mistakes. You can’t always go around blaming others… kids have to learn to be accountable for their actions and be responsible of their OWNSELVES!

Thank you,

Clifta Coulter Perez

Former IFBB Pro Bodybuilder
Reno Personal Fitness Trainer


09.01.09
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Can You Calculate Your Body Fat % at Home?

Hi!

I got a question from someone on my last post about Body Fat Testing.

The question was:
Is there ANY WAY for us to “measure, calculate, or test” our own BODY FAT percentage and BREAKDOWN of our FAT POUNDS, at home? ….okay, & maybe a 2nd question too, LOL, …..do we need to purchase any special tool to be able to do this for ourselves, at home?

My Answer:
Of course, you always hear that the water tank is the most accurate if you want to know your REAL Body fat, but if you are just looking for a tool to measure your progress and changes, and you don’t have anyone to help you, then the on-line tools below might help.

When you are using body fat testing as a tool to see your progress and your changes… it doesn’t have to be exactly accurate. You are using it as a guage to track your progress. The important thing to remember is to use the same calculator every time once you find one that you like, and to also take the required measurements the same way every time.

74f2a1a59a4106eeWhen I competed and tested my body fat on a regular basis I used a 9 point check formula, which I felt was pretty accurate. That was with calipers, and also required help from someone to measure my back area, which isn’t always handy for everyone.

So I got on-line just a little while ago to see what was out there as far as Body Fat Calculators… and to my surprise, there seem to be all kinds of On-line Body Fat Calculators available. I don’t know how accurate they will be if you are looking to find your REAL Body Fat, but I think they should be good to use as tools to track your changes if you don’t want to buy any equipment.

The ones that I listed below are just a few that I found that looked good to me… but there are lots more out there if you don’t like these.

1) Here’s Dr. Sears body fat calculator that gives you your body fat % and also the breakdown of fat mass and lean mass.

http://www.drsears.com/ZoneResources/BodyFatCalculator/tabid/414/Default.aspx

2) Here is another body fat calculator, which I like the best so far because my body fat was the lowest on this one. LOL.

http://home.fuse.net/clymer/bmi/

3) This is another body fat calculator that is pretty good. It has a chart with it to tell you what range you are in also.

Check it out… http://www.csgnetwork.com/bodyfatcalc.html

Hope this tip was helpful! 🙂

Thank you,
Clifta Coulter Perez
Reno Fitness Trainer
Bootcamp Instructor
Former IFBB PRO Bodybuilder

www.RenoFitnessTrainer.com
www.youtube.com/CliftaFIT

08.30.09
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Can You Get Leaner Without Losing Size?

Can you get leaner without losing size?

YES, definitely… if you do it correctly.

Hi Everyone…
I thought I’d share an email that I got from someone a couple days ago wanting to lose some extra body fat, but is worried he will lose the muscle size that he has worked so hard to get.

He wrote:

How are you doing Clifta!!!

I’ve just watched your newest video and I have to say that it seems that you really know how to train people. Let me tell you a little about myself.

The reason why I started to lift weights is because when I was young I was a really skinny guy, so I remember that when I was in high school no one would respect me. So I started to buy magazines about Bodybuilding and all I wanted is to get as big as Dorian Yates or Ronnie Coleman so I began to eat a lot and lift heavy weights.

Nowdays I feel that I have improved a lot, but now I have a dilema that I hope you can help me with. If you have seen some of my videos, you may have noticed that I have a lot of extra fat, I’ve decided to lose some weight since a few weeks ago, and actually I’ve lost some pounds since then, but my problem is that I fear that if I keep losing weight I may also lose some of my bodysize, and I don’t want in no way to become that skinny guy that I used to be.

So do you think that if I keep losing weight I may also lose some of my musclesize or I will only lose some of my bellyfat? I hope you can help me, I will really appreciate your advice.

Thanks a lot and keep posting!!!! See ya!!!!

I wrote back:

HI,

Thank you, I’m glad you subscribed and like my videos!

Congratulations on the pounds that you’ve lost so far! That’s great!

That is a tricky question to answer, being that I don’t know you or how you are going about your changes, but a very good question. This is my opinion and if I were talking to you in person I might pick your brain a little first with some of the questions below to see how you are doing things, because that will determine how well your success will be in keeping your size and getting leaner at the same time.

1) I would ask how you are going about losing your weight… by just adding cardio and not changing your diet, by just cutting calories and not doing cardio, by doing too much cardio while at the same time cutting calories too much, or by adding a little cardio at a time with making small changes with your diet?

2) Are you eating quality food or empty calories? Are you getting enough protein, carbs, and fat?

3) How much lean mass have you actually put on since you started lifting? Do you know if the weight that you put on was lean mass, or was it a combination of body fat and lean mass both?

When it comes to losing body fat… you can’t really control where the body fat comes off first… and it’s usually the first place you want it to come off, is the last place it does. LOL… So that usually means that you will start to get leaner other places first.

If you are wanting to lose belly fat, you might not see a big difference in your belly right away, but may notice that your getting leaner in your arms and legs and that they might appear smaller before your belly does. From what I’ve experienced, that is normal and I’ve seen it scare people into not leaning out because they are afraid they are going to lose their size. They basically quit before they get started.

iStock_000006428770MediumIf you are just going by the scale it’s hard to know if the weight that you are losing is fat weight or lean mass weight. Your weight will have to go down and always does when you have a little extra to lose, but make sure it doesn’t drop too fast! Then you could be doing something wrong.

Sometimes when people see the number on the scale go down, they see it as they are losing size and getting smaller… don’t get caught up in this trap if you are wanting to get leaner because this number will have to go down… again like I mentioned above, just make sure it doesn’t drop too fast. (That’s very important)

(Actually, the leaner you get, the bigger your muscles will look, so if the numbers on the scale go down… it doesn’t mean that you are going to look smaller)
Remember… Bodybuilding is an illusion. Sometimes the bigger weight doesn’t always look the biggest and most impressive. 🙂

If you want to make the RIGHT changes you have to know your body fat to lean muscle ratio.

So after all that, lol… the first thing I would suggest is getting your body fat taken and watch your progress that way, and not totally rely on the scale. You can also take pictures every 2-4 weeks to help you see your progress a little easier. That way you know where you are starting from and can adjust things along the way to get to where you want to be.

a1990jrusa061 (158 x 252)When I competed I used all 3 tools… the scale, body fat testing, and pictures, to keep myself on track. They helped me to learn about my body and to keep as much size as I could while getting leaner at the same time. I always looked bigger and better dieted down than when I did in the off season… even though I felt bigger “in my body” in the off season. Sometimes I think the extra body fat can give us the illusion of being bigger than we might think we are and sometimes we don’t know what we are going to really look like until we get dieted down. If you do things correctly, you should look bigger and better in the end.

I’ve seen this happen so many times when someone decides they want to get leaner… they diet down incorrectly, and then don’t like what they see. They think they look small now and then will blame it on cardio and say that cardio makes you lose muscle size. NO… cardio doesn’t make you lose muscle size… not doing things correctly make you lose muscle size. Cutting calories too much and doing too much cardio at the same time and trying to crash diet, is in my opinion, one of the number one causes of ending up smaller than you thought you would. I’m a BIG believer in taking your time to get leaner and taking baby steps.

Knowing your body fat % and the breakdown of your fat pounds and lean mass pounds will help you know if what you are doing is working. You can do that every month and if you’re losing too much lean mass with out your body fat pounds changing that much then you need to add just a little more food to your diet. (Make sure it’s good quality food.) Sometimes it’s more carbs that you need to add, sometimes it’s more protein, and sometimes both. And sometimes you have to adjust your cardio workouts too.

It will basically come down to this…
If your body fat % and fat pounds are decreasing on a regular basis and you are keeping most of your lean mass, then you are on the right track! Keep doing what you are doing! (Your lean mass will go down some as you are going along, but the trick is to lose more fat pounds with minimal lean mass loss).

And if you are losing more lean mass pounds than fat pounds… Something has to be changed in what you are doing.

You could look at it this way:
It won’t hurt to try… you can always put the weight back on if you don’t like what you see.

Hope that helps a little…
Clifta

08.27.09
by

From Bodybuilder to Bootcamper!

Someone sent me a message asking how much weight I can lift???

I get that question alot so I thought it might be good to post my answer to my blog. 🙂

Well, when someone asks me that question it’s hard to know what kind of lift they are talking about. For some it means how much can you bench and to others it means how much can you curl and to a third, it may mean how much can you lift over your head. So I tell them that my weights will vary depending on what type of lift I’m doing and will then ask them to be more specific.

One year while training for a Power lifting meet, in 1991, with me at 114 lbs…

My max squat was 300 lbs. (I could squat 225 lbs. for about 4-6 reps)
My max bench was 190 lbs. (I could bench 135 lbs. for 20 reps)
My max deadlift was 245 lbs.

articleimg054Getting ready for a bodybuilding contest & off season…

My dumbbell presses for chest were 60-70 lbs. for about 6-8 reps, I could curl about 95 lbs. for 6 reps with a barbell, and did one arm DB rows with 100 lbs. for about 6-8 reps. LOL… I couldn’t come close to those lifts now!

I don’t lift like I used to when I competed… I do more of a bootcamp style workout with lighter lifting and more reps now. It’s still a very challenging workout, but just not as heavy. There are alot of bodyweight exercises, along with free weights, yoga, pilates, agility moves, jump roping, etc.

I’m about 102 lbs. now and don’t try to lift heavy anymore. I don’t have the desire to train like that and got tired of being big. I just want to be toned and fit with a little bit of muscle.

It was hard for me to get away from my comfort zone, the bodybuilding workouts, and try something new, like bootcamp workouts, but I finally did in July and I love how they are changing my body. I have some clients that I’ve been training in bootcamp style workouts for a while now and I now they work because they have all lost weight and toned up and are fit and look Great!

So I thought since my goal wasn’t to be BIG anymore, my workouts had to change. I even tried not working out as often for about 4 years. I would workout maybe 2 – 4 times per month. I did enough to keep some tone, so I thought – haha, but on July 18th, 2009 when I took “MY OWN” before pictures… I was SHOCKED! at what I saw. So, I said that’s it! I can’t slack on working out anymore! I’ve got to try something NEW!

Those BEFORE Pics were my lightbulb moment and is when I changed my mindframe from Bodybuilder to Bootcamper!

Keep a look out on my progress as a bootcamper!

I might even post my before and after photos! haha.

Thank you,
Clifta Coulter Perez

Reno Personal Fitness Trainer
Bootcamp Instructor
Former IFBB Pro Bodybuilder