Nutritionist, trainer share three key tips for slim summer bodon June 22, 2012 @ 11:39 am (Updated: 8:34 pm - 6/22/12 )
It's getting to be bathing suit weather. Are you ready to hit the beach? (AP Photo/Robert F. Bukaty)
Summertime is the time many people start thinking about how they'll look in that old bathing suit. With that in mind, Bill Radke called in the experts to get the best advice on how to shape up for the season and maybe for good.
The key proposed by both of Radke's guests, Angela Pifer, owner of Nutrition Northwest, and Elias Roberts, with Excellence Health and Fitness, is consistency.
"If I could bottle one thing, it would be consistency," says Pifer, "consistency, balance, finding something that works for you and sticking with it."
That rule applies for both diet and exercise, say the two health professionals. Pifer says diets don't work because it's people looking for a quick fix, engaging in eating habits for a short period of time that they can't maintain. For a real change, she says you need to change your lifestyle.
"You need to change the food that you eat," says Pifer, who recommends going for real, whole, colorful foods.
"The perfect plate is really going to be half the plate non-starchy vegetables, colorful, a quarter of the plate lean protein, that could be animal based or non-animal based, and it's going to be a quarter of the plate as a healthier carbohydrate, so something like quinoa or brown rice."
She recommends combining these whole ingredients in different ways like a tortilla wrap or a stir fry. The most important thing is that all the elements are included.
"If we can focus more on whole foods throughout the day, we can make a huge, huge impact to our lives. We lower inflammation. It's better on digestion, anti-aging. It's everything that we would ever want to bottle up in a pill, that you can never get from a food. It's real food."
Another big factor for health, and trimming up for your pool-side days, is the exercise.
"People don't move enough," says Roberts. "We [human beings] have been moving aggressively through our whole existence until just recently."
Roberts says when starting with a fitness program, start out slowly with something you can maintain. It all comes back to that consistency thing again. Roberts says around New Years, he always sees tons of new members turn out at the gym, but either they dig in too much or too little. They don't integrate it into their lifestyle in a way they can sustain long-term.
Eating right and working out are the obvious must-dos, but Roberts and Pifer agree there is one more often neglected ingredient that is an absolute necessity to achieve results.
"Most people don't get enough sleep," says Roberts. "If you ask yourself to work out, if you ask yourself to prepare your foods but you're already low on energy from lack of sleep," says Roberts, "if we don't get a sound eight hours of sleep, our body slowly starts to come apart, and we lose energy and with that, motivation."
"For me, that's the foundation for everything," says Pifer.
By JAMIE GRISWOLD, MyNorthwest.com Editor
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