Recommended Fitness Products

October 6, 2014 by  
Filed under Articles, Fitness Articles, General Articles

Just like anyone else, we come across lots of fitness-related gadgets and tools. However, because we are personal trainers with plenty of experience, we get to road test most of them and so we know first hand which gadgets and tools are actually good value, and which ones are a waste of time.

Take the foam roller, for example. There are hundreds of foam roller suppliers around and most of their products are, well, pretty useless. We know because we’ve tried out many of them. There are a few foam rollers that are worth buying and will last a long time These are the ones we buy and would recommend to you.

Below are some fitness-related tools and products we can recommend. Each one is linked to an Amazon page for your convenience, should you wish to go ahead and buy it. Let us know if there is a product you would like our advice about.

This content contains referral links. Read our disclosure policy for more info.

Trigger Point Therapy Foam Roller. It’s worth the investment because it works really well and is virtually indestructible.


Perform Better Mini Bands. These are great for lower body work. We use this brand.

Gaiam Stability Ball. There is so much you can do on a stability ball – it even doubles up as a decent office chair!

Manduka Pro Deluxe Yoga Package. This is a high-quality yoga mat with carry bag and a yoga block and a stretch strap for those who want the very best.

Gaiam Yoga Mat. A basic yoga/exercise mat. More economical than the Manduka, it’ll do the job.

OPTP Stretch Out Strap with Instruction Booklet. We LOVE these and so do our clients.

Mandala Massage Balls. These are wonderful for self massage techniques.

These are a few of our staples. We can vouch for the quality because these are the things we use ourselves.

How To Solve The Problem Of Too Much Sitting

August 26, 2014 by  
Filed under General Articles

By now you’ve probably heard a lot about the dangers of inactivity, specifically sitting for long periods of time. Between cars, chairs and desks, Americans spend about half their lives sitting down. The World Health Organization has recognized physical inactivity as the fourth biggest killer on the planet, it even beats out obesity.

Even if you exercise regularly, the time you spend sitting is detrimental to your health. Like smoking, it has an effect on you though you may be doing other things in your life that are very healthy, like eating good food and working out.

If sitting is the new smoking and you have to spend long hours at your desk to make a living, how are you supposed to do your job AND stay healthy?

One solution is to buy a desk that can raise and lower to allow you to stand or sit. A very good one is the NextDesk Terra if you have $1500 to spare on a new desk and you’re OK with tossing out the one you’ve already got. Another solution is to hack one together using IKEA shelving, this might cost somewhere around $80 and might look acceptable (depending on your handiwork and ability to work around IKEA directions) but you’ll be stuck with only one height choice – standing.

I came across another solution, less expensive than the NextDesk Terra and more useful than the IKEA desk hack, it allows you to keep your old desk and gives you the choice of variable desk heights so you can stand to work, or sit if you want to. It’s the VARIDESK and it goes right on top of your existing desk. It raises and lowers very quickly to give plenty of height options and if you get an anti-fatigue floor mat to go with it, your feet will thank you (ask any chef).

No matter what you end up doing about your work space, simply setting a 20-minute timer to remind yourself to get up and move around throughout your day will help your heart and mind, and improve your chances of living a longer life.

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What’s The Best Exercise For Weight Loss?

As a personal trainer, it’s common for people to ask me, “What’s the best exercise for weight loss?”. Most people don’t get too specific about what they mean by weight loss – the body is made up of different tissues, including skin, fat, muscle and bone – but usually they mean fat loss – we don’t get too many people who want bone or muscle loss.
Best Exercise For Weight Loss
The honest answer to the question, “What is the best exercise for weight loss?” is simple – there is no ONE best exercise and exercise alone isn’t enough, you also need to reduce the amount of food being consumed in order to reduce the amount of body fat you’re carrying around.

Why Exercise is Vital for Fat Loss Success

People who are physically trained, meaning they work out three to five times a week doing both cardiovascular (or aerobic) training as well as resistance training (using weights, machines and body weight) are better able to use and break down fat than people who are unfit and who do not train regularly. The muscle cells of regular exercisers are more efficient at using the energy from body fat to fuel their activities. This tells us that in order to get your body to a point where it easily uses its fat stores, you have to work out regularly and consistently – not for a couple of days or weeks in a year, but every week. There is no such thing as a “quick fix” when it comes to increasing physical fitness and creating a body that can burn fat efficiently.

The Role of Resistance Exercise in Fat Loss

Resistance training helps to preserve muscle mass. Muscle is the most metabolically active tissue of the body – it’s the “workhorse” tissue and uses most energy, so it makes sense that you would want to preserve as much of it as possible. Resistance training also results in calorie burning during exercise as well as afterwards when the muscle tissue repairs itself (known as “after burn”).

Cardio to Torch Body Fat

Cardiovascular training will really burn calories while you exercise. Changing the type of cardiovascular exercise you do will help you avoid overuse injuries. Examples are: jogging, cycling, elliptical training, rowing, swimming and so on.

Stretching Makes It All Possible

Flexibility training (stretching) doesn’t have much of an effect on your ability to burn calories, but it’s important because it supports both cardiovascular and resistance exercise – when the muscles are overly tight you will not be able to perform other exercises properly.

If you are honestly interested in improving your muscle mass and reducing excess body fat, you will need to commit to regular and effective exercise as well as improve your diet. How do you ensure your exercise is effective? You get help from a qualified and experienced trainer who cares enough to do a full fitness analysis that includes posture, strength, cardio capability, and flexibility as well as a complete body composition analysis.

Email Rudi if you are interested in getting your fat-loss questions answered with a free, obligation-free fitness consultation.

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Cutting Up For Bodybuilding

Inside Natural Bodybuilding Part 4

This is part 4 in a series of 5 interviews with bodybuilder Tomas de la Milera.   He is a 51 year old bodybuilder with a classic physique like Frank Zane.  Peek into his world as he prepares for competition and he shares what it takes to be a natural bodybuilder.

Dieting for competition

Tracey: Run me through a typical muscle-building day, food-wise!  You’re getting ready for a competition now, so you’re building, you’re trying to strip down some fat.  So right now, what’s your typical food like? Starting in the morning, how do you eat?

Tomas: This is what I do in the morning, because from my understandings and from what I’ve read, and then also what I’ve benefited from (because you can read something and it might just not work for you).

In the morning when I get up, I immediately hit some carbohydrates because my body has been through a fast (when we get to breakfast, what it actually means is “break” the “fast”), so I’ll have, let’s just say for right now, I’ll start off with a banana.

I can’t get rid of coffee!  I’m Cuban, so I was raised on coffee and now I have to be a little bit more careful with the cream because I love the cream.  But less and less tablespoons, I’ll do about 4 tablespoons of hazelnut cream.  I’ll have 8oz of blackberries or strawberries and then I’ll have three eggs with it.  And what I do is have my fruit first, then I wait about 20-30 minutes and I’ll have my protein. Reason being, just to get the sugar pumping in my body, fill it up and then moving into the protein.

Then in the afternoon (I’m basically a three-meal a day guy, I don’t need 5-6 meals even though I’ve done that),  I’ll have a 3oz steak with 2 carrots and half an onion, and I’ll have a tablespoon of avocado oil and medium-chain triglyceride oil, which is a supplement.  Then I’ll have, maybe, half a tablespoon of saturated fat, actually saturated fat and consume that.

That really holds me for a good, long time! I’m looking at about 3 ½ to 4 hours in-between meals.  Then pretty much, especially when it comes to getting ready for a show, you really start being very specific about the foods and your foods become very monotonous.

I basically follow pretty much the same routine.  At dinner I’ll have a 3oz steak, I’ll have 2 carrots and I’ll have a half an onion.  Because that way  you don’t have to be constantly thinking about it.  You could add, if you have the time, or you get to the point where it’s just like, “Ok, I’m just going to eat this and move on,” especially when it comes to shredding days before a show.

Cutting up

Tracey: Ok good!  So this is another question about food.  When you’re cutting up, do you keep eating the same stuff?  How do you eat when you’re cutting?

Tomas: No, what starts happening is, as I start cutting up, I get really into the calorie intake.  I get to a point where it becomes a visual thing.  And what I do is (and of course this comes with experience. It’s taken me over 4 years just to get to this level and I’m not even at the level yet of really understanding), when it comes to diet, I’ll start using the mirror and I’ll start looking at myself and I’ll start manipulating.

It gets to a point that I start saying, “Well, let me drop my carbs a little bit here,” and then I’ll start playing that for a couple of days and if it’s working, I’ll keep that.  Then maybe I’ll have to cut a little more of the saturated fats or maybe increase the saturated fats and decrease the monounsaturated fats.

So the best thing to actually do during that whole period is to actually write the stuff down and that way you have it for future reference.

What’s very interesting is that our bodies change yearly! So what works for me one year, might not work for me the next.  But it gets to a point where it’s to calories, and you start leaning out.  It gets to the point that you might have to manipulate and see where it goes by removing a little bit of this, a little bit of that and see where you actually end up.

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Best Natural Bodybuilding Exercises

Inside Natural Bodybuilding Part 3

This is part 3 in a series of 5 interviews with bodybuilder Tomas de la Milera.   He is a 51 year old bodybuilder with a classic physique like Frank Zane.  Peek into his world as he prepares for competition and he shares what it takes to be a natural bodybuilder.


Tracey: How much cardio is needed to burn fat?

Tomas: You know that all depends on the individual.  I think it depends on the person’s metabolism.  I think that people can actually, that for me has been a journey.  I’ve found that sometimes less cardio helps and sometimes more cardio helps when it comes to bodybuilding.  That is a very metabolic question.  I think every individual, like in any other form of training, I think through hit and miss a person finds out for themselves how much cardio is needed.  But cardio, in the bodybuilding world, in relationship to fat, lean mass, we look more at heart rate.  Keeping your heart rate lower because we want to burn more of the calories through resistance training and more of the fat burning, so you’re looking at there being a little bit more of walking, not so much sprinting or running.


Tracey: Do you stretch at all?

Tomas: You know I should stretch more.  It’s so important.  I’ve been blessed by not stretching enough, by not having any injuries.   I did have surgery about 7 months ago, but that was more of my experience with football in the ‘70s when I was a kid.  I should!  I would focus more, if I was to address it to an individual, I would say, “Please put your time in,” because it does help in preventing injuries. But I don’t do it enough, no.


Tracey: Give me your number one best exercise for building each of these: Legs?

Tomas: Legs?  For building legs, it’s so interesting because I just came across this, for building strength in the legs, can’t beat squats.

But when it comes to squatting, your back needs to strengthen before your legs get stronger.  So that’s a pretty much overall exercise.  When it comes to just legs in general, in the bodybuilding world, I love the hack squat. You can’t beat the hack squat.  You can work with the leg placement, it really isolates the legs.  It takes away the pressure, if it’s done correctly, from your lower back.  So leg building, in a bodybuilding sense, I love the hack squat.


Tracey: Ok cool! What about back?

Tomas: Back?  You know it’s funny because when I started lifting when I was very young, I developed a very big back.  That was one of my main muscles that I worked on.  Rows!  I love rows, standing rows.  Bringing it up and down.  That’s all I would do and I developed an incredible thickness in the back and width simply by rowing.

Tracey: So in the lats?

Tomas: Yeah in the latissimus, yeah, because what I did is I would just come lower and the body coming lower isolated a little more of the lats. You know, as you come up at like a 45° angle, you’re getting more of the trapezius and the rhomboid area.  But just by placing my body and row, row, row I just, because you know that’s all I knew.  You know what; it was a benefit because I really benefited from it.


Tracey: Cool! Chest?

Tomas: Chest?  You know it’s interesting because times are changing, of course we know that we have three types of chest.  We’ve got the upper, middle and lower.  But you can’t beat a bench press, incline and decline press and the combination of them so you can isolate the individual parts of the chest.  And also free weights!  Free weights.  Because then you get the stabilizing muscles.


Tracey: Good! Shoulders?

Tomas: Shoulders?  Shoulder press.   I get on shoulder press, shoulder press, I hit the shoulder press and I work it. Of course we can get into isolations like lateral raises or frontal raises.  But the shoulder press, especially if you’re just starting the body building, that’s the way to go.  Go with compound movements in the shoulder press, it’s definitely a compound movement.


Tracey: Good! Abs?

Tomas: Abs?  Sit-ups!   I’ve been so traditional.  Sit-ups, leg raises, there you go! But not to ignore the obliques, the external and internal obliques and also not to ignore the lower back.  Which, you know, dead lifts are great for lower back.  So you can do some back arches.  When I hear abdominal, I think of the whole mid-section instead of just the rectus abdominis.


Tracey: Okay good! Biceps?

Tomas: Biceps?  Curls!  Curls! And change up your free weight, change it wider, you can go in more and just curls!  You know, because it also incorporates a little bit of other parts of your body, like your back and the stabilization in your legs.  You can do them standing, if you were to just start off because we want to get the body to work as a whole as much as possible.  In bodybuilding, you eventually start isolating, but if you’re just starting in bodybuilding, its best to get some other parts of your body in conjunction with that.


Tracey: Okay and last one! Triceps?

Tomas: Triceps!  I like, for triceps, I like a close-grip bench press! I really do.  Because I believe, especially starting triceps, you want to build that thickness, defining a tricep later on with maybe triceps extensions or scull crushers.  But I think a good start would basically be a close-grip bench press.

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Diet for Natural Bodybuilding Over 50

Inside Natural Bodybuilding Part 2

This is part 2 in a series of 5 interviews with bodybuilder Tomas de la Milera.  He is a 51 year old bodybuilder with a classic physique like Frank Zane.  Peek into his world as he prepares for competition and he shares what it takes to be a natural bodybuilder.

Eating fat to strip fat

Tracey: What are the main things you cut out of your diet to strip fat?

Tomas: You know it’s interesting because I added fat to strip fat.  My diet today would be considered a paleo approach.  I basically moved beyond the Neolithic period into the Paleolithic period.  My diet consists of, depending on the time of year, on meats, poultry, fish, vegetables and fruit.  That’s basically as far as I go. I’ve cut out everything else so when I go to the market it’s either the vegetable area I go to, it makes it so much easier, or the poultry, the meat section and the fruit section and there it is.  Very simple.  Very simplified.

Tracey: Okay cool!  How long have you been doing that for?

Tomas: I have been following this program, consecutively now, for about two years.

Tracey: Do you use any fat burning supplements?  What are they?

Tomas: I use fat to burn fat! I’ve incorporated more saturated fats and I find that, I don’t know If I’m saying this right or correctly, I’m more satisfied, I don’t have to eat as much!  I think it’s called satiety or something, where my food consumption has actually dropped because I’m not as hungry and I don’t crave. I’ve gotten to the point where I don’t crave sweets like I used to.  I’ve gotten to believe that there’s no such thing as a sweet tooth, but there is a fat tooth.  I think that we’ve gone to a point that we are neglecting our saturated fats.

Tracey: So what kind of saturated fats would you eat?

Tomas: You know what I actually do is I will take it from grass-fed meats.  But I’ve also incorporated table spoons called “tilly” which is actually beef lard. I will incorporate two table spoons of that with my meats and I’m completely satisfied throughout the day. I’m actually incorporating a little bit more now and I’m actually starting to cut up more for a show that’s coming up.  So I find myself getting leaner when I incorporate more of the saturated and mono and maybe about 3% of the poly.

Tracey: Wow!  That’s interesting!

Tomas: Yes.

Diet for Natural Bodybuilding Over 50

Tomas de Milera

Supplements to build muscle

Tracey: What are the best supplements you’ve used to build muscle?

Tomas: You know in all honesty, the only supplementation that I take, because I really, really, focus on my diet, is minerals and of course a multi-vitamin.  I will incorporate the omegas, Omega-3.  Because I think even with grass-fed, it’s depleted somewhat.  But for years, it’s interesting, I have moved away from supplementation.

I understand the importance now of hydrogenated proteins and ways that will help when it comes to bodybuilding and what they call “nutrient timing.”  But I’m really focused more on, now, diet in the sense of: I’ll have my eggs in correlation to my workout. I’ll have my eggs, which are a good amount of BCAs (branch chain amino acids), I’ll have them a good 3 hours before my training.  And then during that time, from my education, they should be ready to be used; the BCAs should be ready to be used in your body 3 hours prior to your workout.  So that’s my approach at the moment.  Supplementations are needed because you’re taking your body to the excess, but I’ve found that minerals and a multi, always a multi, and some Omega-3 are a big plus when it comes to supplementation.

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Motivation for Natural Bodybuilding Over 50

Inside Over 50′s Natural Bodybuilding Part 1

This is part 1 in a series of 5 interviews with bodybuilder Tomas de la Milera.  He is a 51 year old bodybuilder with a classic physique like Frank Zane.  Peek into his world as he prepares for competition and he shares what it takes to be a natural bodybuilder. You can read the transcript or watch the embedded video below.

Motivated by Tarzan

Motivation for Natural Bodybuilding over 50

Tarzan by Neil Adams

Tracey: Why did you decide to get into bodybuilding?

Tomas: What actually got me into bodybuilding is very interesting.  When I was about eleven years old, I went to the library and came across some Tarzan books.  It was very interesting because of the covers of them (I later found out they were created by Neil Adams). I liked the body composition of the Tarzan.  It was a lot more muscular, a lot more defined.  So I was fascinated.  I thought, it’s interesting because I thought then bodybuilding wasn’t about weights, even though it was the Golden Era where it was actually all about hypertrophy and getting bigger and less on fitness.

So I started bodybuilding by reading Tarzan books.  My understanding was swimming, running, calisthenics, I thought that was the way you became bigger.  Later on in the ’70s, I found out, when I incorporated weight training, that you needed a little bit more concentric movement to actually build those kind of bodies.

Arnold and Frank Zane

Tracey: When did you start bodybuilding and how old were you then?

Tomas: Well I’ll tell you, I started bodybuilding about ’78, 1979.  I got into that whole Muscle and Fitness, the Golden Era, Arnold, Frank Zane. I related a little bit more to Frank Zane than any of the other bodybuilders because he had a little more of that Tarzan feel that I wanted.  So it was about ’78, ’79!  Not much experience.  There was a lot of hit and miss!  Not like today, there’s so much information, you can progress quicker.  So I was more into the more weights you lifted, the bigger you would get.  I was very unfamiliar with the chemical aspects of bodybuilding like they have today.

It’s never too early, it’s never too late

Tracey: So you were obviously younger when you started.

Tomas: Much younger!  I mean I was fascinated, again, at eleven.  I moved into the bodybuilding world around 15, 16, 17.  And I always stayed physically active, not so much in the weight room, more outside and stuff.  I carried on that whole concept of more fitness in the sense of running, cycling and swimming.

At 47 I did my first bodybuilding competition and I went into a natural division. From then, I’m 51 now, so I’ve been actually competing in the bodybuilding world for about 4 years.

Using natural hormones

Tracey: What’s the difference between the way your body responds to training and diet now, compared to when you first started?

Tomas: It’s interesting, because of course if we can take the advantage of our HGH (human growth hormone) levels at such a young age, we understand our human growth hormones are very productive during our puberty stage and our younger period and starts to decline, your metabolism starts going down and so forth (as we age).

I found out that my past body building experience, keeping my body, my muscles fuller and of course my muscles had that opportunity to grow a little bit more by using the benefits of my natural hormones.  Coming across to now, I have to be a little bit more careful with diet and have to be a little more conscious about my joints.

Natural Olympia

Tracey: What’s the highest level you’ve achieved in bodybuilding?

Tomas: You know I’ve won a lot of 1st places in my division.  I have taken, in the Novice, I’ve accomplished and taken first place against young adults half my age.  I’ve won, in my division, Mr. Los Angeles, Mr. San Diego.  I actually took the Silver in the Natural Olympia about a year and a half ago.

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Low Calorie Spring Roll Recipe

A few weekends ago I was at a dinner party thrown by our friend Shei Lu. It was a lot of fun, not only because of the great company, but also because Shie Lu had us help her in the kitchen.

That night I learned how to make two new dishes. One, fresh spring rolls, a healthy appetizer. The other, (chocolate ganache), not as healthy although it’s super delicious and a great accompaniment to raw strawberries (which are very healthy).

Great For Bodybuilders and Dieters

Each spring roll nets you about 60 calories so they are great if you’re trying to lose fat. Bodybuilders out there could substitute a couple of these for rice as a taste treat to break up the monotony. You’d probably want to skip the sauce as it does contain sugar and go easy on the sesame oil and soy sauce in the vermicelli noodles.

Low Calorie Spring Roll Recipe

making low calorie spring rolls

A spring roll meal fit for a bodybuilder

Here’s the recipe for spring rolls (I added tofu but you could make it with vegetables alone (which is how we made it with Shei Lu) or you could replace the tofu with cooked and peeled shrimp (or prawns for the Aussies out there).


1 package of clear edible rice paper (I found a good supply at my local Korean market)

1 package of firm tofu (I used the Trader Joe’s organic sprouted tofu) cut into rectangles about the size of a little finger

1 bunch of fresh cilantro (or coriander for the Australians) finely chopped

2 cucumbers sliced into straws (julienne)

1 large carrot sliced like the cucumbers

1 mango peeled, de-seeded and sliced like the cucumbers

1 package of vermicelli rice noodles cooked according to package directions, drained and cooled

a splash of sesame oil

a splash of soy sauce


1/4 cup rice vinegar

1/4 cup sugar

finely sliced chili

diced garlic and coriander


1. Add a splash each of soy sauce and sesame oil to the cooked and drained rice vermicelli noodles, toss until noodles are all covered evenly and set aside

2. Dip a round of rice paper into a flat pan of clean water. Let it soak until it’s soft then with both hands carefully lay it on a clean surface

making low calorie spring rolls

Lift soaked rice paper gently from water

3. On one edge, lay some chopped cilantro then place a rectangle of tofu (or some shrimp) and some carrot, cucumber and mango then the vermicelli noodles on top

making low calorie spring rolls

Lay cilantro, tofu, vegetables and noodles

4. Roll the rice paper wrapper, tucking in the sides until you have a neat package that doesn’t fall apart. Lay it on a serving dish

making low calorie spring rolls

Roll the rice paper package carefully

5. Continue with this until you have used your ingredients. If you have left overs, cover and refrigerate to make more spring rolls later.


Put the rice vinegar into a bowl along with the sugar. Beat until the sugar is fully dissolved then add the chili, garlic and cilantro

Serve the spring rolls with the sauce to dip. Don’t expect to store left-overs as they tend to go hard in the refrigerator. They really are best freshly made.

For added fun, have your guests help with making their spring rolls.

I hope you enjoy them as much as we did.

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Squats – How to Do Them Correctly

Squats – The Big Guns

Squats are a fundamental movement. They involve three sets of joints (the ankles, knees and hips) and because of this, also involve a lot of muscles making them one of the big guns in anyone’s workout routine. A good squat will not only strengthen legs and glutes, it will also strengthen the core (front and back).

We think it is very important to make sure people know how to do squats correctly to not only get the most out of them, but also to avoid potential injury from doing them the wrong way.

Squats Video

Here is a short video to show you some of the do’s and don’t's of squatting…

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Avoid Overeating – 4 Simple Tips

December 18, 2012 by  
Filed under Articles, General Articles, Weight Loss Articles

It’s no secret that we have an obesity epidemic going on in the Western World. From Australia to America, waistlines are growing. So is the cost of health care. We know that staying active is your Number One best defense against the onset of heart disease, diabetes, hypertension, depression and the like but what you eat plays an enormous role in how you feel, look and in maintaining good health.

Here’s a scary fact (and one that corresponds with the growing number of fat people) – since the 1970′s portion sizes in America have increased by an average of two to five times (Young 2006)! The average daily energy intake of a U.S. citizen has increased from 1,803 calories in 1977-78 to 2,374 calories in 2003-2006 (Duffy et al. 2001). That’s a rise of nearly 32%.

Part of the problem is that we are in the habit of viewing large portions as ideal, and not only in fast food restaurants.

Here are a few strategies to help you strip down your portion sizes and simultaneously reduce your daily calorie intake without having to resort to crazy crash diets or depriving yourself in any way.

Less Is More

Try changing out your plates, bowls and glasses for smaller ones. You could even go so far as using a salad plate for your main course. A 2012 Journal of Nutrition Education and Behavior study found that when participants were given a large-sized bowl, they served themselves 77% more pasta than when they were given a smaller bowl (Van Kleef, Shimizu & Wansink 2012).

Check out The Portion Plate website for great visuals on proper serving sizes for grains,meats, vegetables and fruits.

Fiber Is a Dieter’s Best Friend

A study in the journal Appetite found that volunteers felt fuller after consuming high-fiber bread than they did when they ate the same number of calories from low-fiber white bread (Keogh et al. 2011). Fiber-rich foods slow down digestion and help control blood sugar making it less likely you’ll feel like overeating during or after a meal. Try for lots of fruits, vegetables, nuts, seeds and whole grains. Go raw whenever you can.

Out of Sight, Out of Mind

A Cornell university study found that people eat fewer calories when they leave extra food off the table. They found that when study subjects had to serve themselves from dishes on the kitchen counter or on the stove they ate an average of 20% fewer calories (Payne et al. 2010). A good idea would be to put a portion of food onto plates then put the extra food away so once you’ve eaten what’s on your plate you don’t add more “just because it’s there”.

Eat Your Greens!

Serving yourself a large portion of leafy greens before you eat your main course can help fill you up so you’re less likely to want to overeat your main course. Having the dressing served on the side is a good idea, this way you can control how much goes on your leafy greens (a little goes a long way). This tip is my own and comes from testing on myself and a few of my clients who swear by it.

For an amazingly delicious and easy-to-make kale salad salad, click here. It’ll fulfill the fiber-rich tip and you can’t get greener than kale.

These tips might come in very handy during the Holidays when there is more food being “pushed” than at any other time of the year. My advice is to enjoy your food by eating the food you deserve – real, whole and good – you’ll feel better and your waist will thank you come January 1st.

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