Fruit with Health

There are some really great fruits in season right now. If you have seen my personal meal plan, you will see that fruit is a big part of my food intake. I will tell you why it is a big part of my fitness and exercise program and how fruit helps me to maintain a low percent body fat year round.

First, fruit is low in calories. Take a peach for example. A peach has about 42 calories. It also has no fat.

Next, most fruits have very good enzymes for digestion. This will help you to digest proteins and fats better. I can guarantee that if you put fruit with every meal and get rid of the starches, breads, rice, pasta, etc, you will flatten your stomach and lose between 5 and 15 pounds in a week or two. Results will be higher if you exercise, cut out soda, coffee drinks, and alcohol. I know it sounds tough, but wouldn't having a flat stomach and feeling better be worth it?

Last, fruit is burned in two stages so if you have blood sugar issues, you won't get the big insulin spike and crash from a heavy lunch. Your energy is higher and more constant with fruit. You will exercise better, have better brain function, and perform better at work, school, and play. You will thank me for it on your next vacation.

Some comparisons: Peach = 42 calories
Orange = 62 calories
papaya = 117 calories (papaya has digestive properties so good that they make it in a supplemental form)
Now to compare 2oz. spaghetti = 200 calories
1/2 C. brown rice = 350 calories
1/2 C. quinoa = 320 calories
1 English muffin = 130 calories
2 slices pumpernickel = 160 calories

So you can see that you can greatly decrease your total caloric intake by simply modifying your food selection. On average of the foods I have listed, you reduce your calories by 216 calories per meal. At three meals a day, this equals 648 calories a day, 4,536 calories a week (over one pound), and 235,872 calories a year (67 pounds).

This is why we are gaining weight, or not losing weight even though we are exercising. You have to exercise vigorously for over and hour just to break even. This can be very frustrating and lead to crash dieting or giving up all together.

I would recommend making some food changes for the summer, even if it is one or two meals a day and keeping up on your exercise routine. If you are not exercising now and want some information just call or email and you can talk to a personal trainer and get some advise. Don't work harder, work smarter.

Justin List
Owner: Better Bodies on Campbell
justin@betterbodiestucson.com
318-3488