Friday, October 21, 2011

The SINGLE Ingredient to Omit From Your Diet from

So many people don't understand why they can't drop those extra pounds. I believe the number one reason they can't do so is because they are still eating lots of sugar in their diet.

Added sugars are sugars that are added to foods when they are made or processed or any sugar you add to your food yourself. Added sugars are part of your daily “discretionary calories” which are the left-over or extra calories you have left after meeting your nutrient needs and before your fill your daily requirement of calories. For example, in a 2,000 calorie diet, the discretionary calories are 267. These calories may be distributed to other parts of the diet like enjoying 2% milk instead of skim and eating pork instead of chicken. In order to maintain your weight, besides exercise, you should keep your caloric intake close to your caloric needs. In other words, don’t go overboard on your discretionary calorie allowance. A simple way to do so is get rid of the extra sugars in your life. Here are some tips to help you do so.
Ways to Decrease your Added Sugar Intake:
  • Use less of all sugars: white, brown, honey, jelly, and syrups.
  • Limit intake of foods high in added sugars: soft drink, candy, cookies, cake, icecream, pies, and fruit drinks
  • Canned fruit packed in juice (NOT syrup) to satisfy your urge for sweets
  • Check the ingredients list on nutrition labels of foods. If any of the sugars (brown sugar, confectioner’s sugar, corn syrup, dextrose, fructose, high-fructose corn syrup, fruit juice concentrate, honey, malt syrup, molasses, maple and pancake syrup, powdered sugar, raw sugar, and white sugar) is listed as the first or second ingredient, choose a healthier option.
  • Remember to brush your teeth not too long after consuming sweets to prevent tooth decay and cavities
  • substitute fruit juices for fruit drinks, soft drinks, and punches.
  • Buy unsweetened cereals
  • try reducing the sugar content in your favorite recipes by half. It will probably taste the same, maybe better.
  • Fruit has sugar, but naturally occurring sugars, not added sugars.
  • Still like the taste of sweets? Add these spices to give the illusion of having sugar: allspice, anise, cardamom, cinnamon, ginger, and nutmeg.

Some information included in this blog is  from Personal Nutrition by Marie A. Boyle and Sara Long
-Tony Tiamiyu
Instant Fitness, LLC
Atlanta's #1 Personal Trainer!
Lindbergh City Center

Sunday, October 16, 2011

Motivation: Some words from Tony Tiamiyu

 Motivation is the key to being successful with any fitness goal. Many people think they are motivated, but as soon as they start spending time in the gym, they start making excuses. In order to be very successful, you must be driven from within. You must be willing to do whatever it takes to achieve your goal. You have to push yourself harder and farther than ever before. You are going to sweat. You are going to hurt. Actually, if you are sore after you work out, it means you are making changes in your body.
  1. You should know that you may not be able to make permanent changes in under 3 weeks. Although, you can change your body in 3 weeks. If you have large goals to achieve, you probably will be working for a year or more. In order to get to those long-term goals, make short-term goals and checkpoints.
  2. To stay motivated, tell your family and friends of your goals. Both groups will give you honest opinions and ask you questions to keep you on track.
  3. Keeping a journal of your progress will help you compare the past to the present. This might also help you to see what your problem areas are and how to attack them.
  4. Contact Instant Fitness for a FREE total body diagnostic to get you started on your journey. Your trainer will help you through every step of the way!
No matter what your goals are, you must have an unstoppable drive to keep you motivated throughout the process. Look deep within yourself to gain the confidence and strength it takes to make changes in your life.

-Tony T
 Instant Fitness, LLC
 Atlanta's #1 Personal Trainer
Lindbergh City Center

Friday, October 7, 2011

The Dish on Dessert: Nutrition Tips from Instant Fitness

So many people think that when they get on a diet, they have to skip dessert. This is not the case. With proper planning and a little compromising, you can enjoy your dessert, everyday!
A great way to cut back in the sweets department is to keep your dessert treats limited to one a day. If you have been craving a sweet treat after every meal, I encourage you to break that habit. Instead of indulging in a piece of cake or bowl of ice cream after every meal, try drinking a glass of light fruit juice or having sliced strawberries with 0% fat Greek yogurt (mix the yogurt with 1/2 tsp of vanilla extract for more flavor). Even a glass of water might suffice your craving for fulfillment.

Here are a few more suggestions for light desserts:
-Fresh berries with a dollop of light Cool Whip, topped with lemon zest
-Sugar free pudding (fold in light Cool Whip to make a mousse)
-Vanilla Roasted Pears recipe at  (use Splenda or Truvia instead of sugar)
-You can have your ice cream, just serve yourself a small scoop of no-sugar-added ice cream in a smaller dish.
-Slice a banana in half lengthwise and sprinkle a few (no more than 10) dark chocolate chips on top. Heat in the microwave for about 30 seconds until the banana is soft and chocolate has melted.

-Tony Tiamiyu

 Lindbergh City Center