Fit Communications

I recently stumbled upon the website of Dr. Len Kravitz, an associate professor of exercise science at the University of New Mexico. It offers a wealth of science-based articles on weight loss, the exercise response, athletic training, and more. This one, "The 25 Most Significant Health Benefits of Physical Activity and Exercise," originally published in 2007 in the IDEA Fitness Journal, is a must-read.

Do you find yourself saying or thinking, "I want to lose weight"? In fact, what you want to lose is fat.

But how do you know whether what you’re losing is fat or muscle? When calorie restriction (especially extreme calorie restriction) is your only weight-loss strategy, a good percentage of what you lose may be lean muscle. When that happens, you’re actually getting fatter even though the number on the scale may be going down.

Here’s the second installment of my list of quick and nutritious foods for those in a hurry.

6. Baked potatoes. Does this surprise you? If you have a bag of potatoes and a microwave handy. the lowly potato definitely becomes a convenience food. Grab the food scrubber and give the potato a going-over under running water. Poke a few holes in it with a fork or sharp knife. Wrap it in a paper towel, toss it in the micro, and within a couple of minutes, you have a nutritious source of carbs and vitamins. Because I count calories, I weigh food to make sure of the quantity. A typical 200-gram potato (about 7 ounces) has about 154 calories, 4 grams of protein, 4 grams of fiber, 35 grams of carbohydrate, and less than 1 gram of fat. It’s a decent source of vitamin C and B vitamins as well. Make sure you eat the skin: that’s where a lot of the vitamins are hiding. As always, I’m using the USDA National Nutrient Database for calorie and nutrient counts.

If you want to learn more about strength training, check out The National Strength & Conditioning Association’s free Performance Training Journal. Download pdfs of individual articles or the entire issue. Sign up to receive e-mail notification when a new edition is available.

It looks as though this issue includes some good stuff. First thing I’ll read when I have time is “Post-Exercise Nutrition: Recommendations for Resistance and Endurance Training.”

Some of you are highly evolved persons who cook every day, carefully plan your five to six small daily meals, and pack the lot into a cooler before you leave the house in the morning. All I can say is, I admire you. Someday I may get that organized. Or maybe not.

I don’t cook much, I sort of kind of plan my daily meals, and on good days I throw several items in a plastic bag and lurch out the door. It helps that I keep frequently consumed foods in the fridge at work. I do track calories and grams of carbohydrate and protein daily, using a Google spreadsheet. But given the rather laissez-faire manner in which my planning occurs, I really appreciate certain foods that make my life easier.

Here’s part one of my can’t-live-without foods:

Yesterday a co-worker stopped by and mentioned, off the cuff, that she was in "extreme pain." I asked what was wrong and learned that the pain was the result of having just begun participating in Body Pump classes at a local gym.

I’ve done Body Pump–most recently three years ago–and written on the topic. A male reader commented negatively to one of my old posts because he thinks Body Pump is lame. Well, sure, if you’re preparing for a bodybuilding or figure competition or trying to develop strength, Body Pump is lame.

Is it lame for my friend, a good-looking, energetic 30-something woman who wants to lose post-baby fat and get back in shape? I don’t think so.

A story published today on MSNBC.com explores whether it’s better to train with free weights (barbells and dumbbells), to use machines (e.g., Nautilus), or to combine free-weight exercises with BOSU balance trainers or stability balls.

For most people, this is a non-issue. Experienced lifters and other elite athletes usually employ a combination of methods, depending on their goals. People who are brand-new to training can use any of those approaches: the point is, just do something.

I’m trying to remember when fat-free cheese was introduced. Surely it was during the fat-phobic 1980s.

It was horrible stuff.

A few weeks ago while grocery shopping, I saw Kraft shredded fat-free cheddar cheese. I thought I’d give it a try as a way to add a little protein and not many calories to my typical breakfast. Most mornings I scramble one whole egg and several ounces of Egg Beaters, spiced up with chopped onions and green peppers, garnished with a tablespoon of salsa before serving. One ounce of fat-free cheddar adds 45 calories and 9 grams of protein–not a bad way to increase the protein content of breakfast.

Unlike the dreadful stuff I remember from years ago, this cheese actually melts, and the taste is fine.

Try saying that headline really fast about 10 times.

Seriously, Sally writes a regular column, "The Lean Plate Club," for The Washington Post, and in the most recent edition she compares various sugar substitutes. She looks at safety, calorie content, whether the substance in question can be used for baking, and, ahem, other factors (example: erythritol, a sugar alcohol "can can cause gas and loose bowels").

Her conclusion: "If you’re looking for sweetness with fewer calories, try sucralose or Whey Low, which seem to have flavor with few risks."