Health | Rogers Fitness
“Banking Calories”: Eat Less Now To Gorge Later?

“Banking Calories”: Eat Less Now To Gorge Later?

"Banking Calories": Eat Less Now To Gorge Later?


What if you’re on a diet and you have a banquet or a holiday party coming up. You’re expecting a big meal to be served for dinner, and there will be open bar with lots and lots of “party snacks.” You’re not sure if there will be any healthy food there, but you are sure that you’re going to be in a festive, partying mood! What should you do? Maybe you cut back on your food earlier in the day to make room for the big feast? In other words "Banking Calories".


What I’ve just described is commonly known as "banking calories," which is analogous to saving calories like money because you're going to consume more later, and it’s a very common practice among dieters. If you’re really serious about your diet and fitness goals however, then the answer is no, you should NOT “bank calories! Here's why and here's what you should do instead:

First of all, if you're being really honest with yourself, you have to agree that there's almost always something healthy to eat at any gathering. You know those tables you see at holiday parties that are covered with yards of chips, dips, pretzels, cookies, salami, candies, cheese, punch, liquor, and a seemingly endless assortment of other goodies? Well, did you also notice that there's usually a tray full of carrot sticks, cauliflower, celery, fruit, turkey breast and other healthy snacks too?

No matter where you are, you always have options, so make the best choice you can based on whatever your options are. If nothing else, you can choose to eat a small portion of "party foods" rather than a huge portion.

If you skip meals or eat less earlier in the day to bank calories for a big feast at night, you are thinking only in terms of calories, but you’re depriving yourself of the valuable nutrition you need all day long in terms of protein (amino acids), carbohydrates, essential fats, vitamins, minerals and other nutrients that come from healthy food, as well as the small frequent meals required to stoke the furnace of your metabolism.

Not only that, but eating less early in the day in anticipation for overeating later is more likely to increase your appetite, causing you to binge or eat much more than you thought you would at night when the banquet does arrive.

Eating healthy food earlier in the day is likely to fill you up and you'll be less likely to overeat in the evening. High fiber foods, healthy fats and especially lean protein, tend to suppress your appetite the most.

I don’t like the concept of "banking calories." Your body just doesn't work that way - it tends to seek equilibrium by adjusting your appetite to the point where you consume the same total amount of calories in the end anyway.

Even if it worked the way you wanted it to, why would you eat less (starve) in an attempt to burn more fat, then overeat (binge) and put the fat right back on? Why allow yourself to put on fat in the first place?

A starving and bingeing pattern will almost certainly cause more damage than an occasional oversize meal. Some dieticians might even say that this kind of behavior borders on disordered eating.

A better approach is to stay on your regular menu of healthy foods and small meals through the entire day - business as usual - and then go ahead and treat yourself to a "cheat meal," but sure to keep your portions small.

It should be a big relief to know that on special occasions, whether it's a party, restaurant meal, banquet or holiday dinner, you can eat whatever you want with little or no ill effect on body composition, as long as you respect the law of calorie balance. However, you CANNOT starve and binge and expect not to reap negative consequences.

To burn fat and be healthy, you don't have to be a "party pooper" or completely deny yourself of foods you enjoy, but you do need to have the discipline to stick with your regular meal plan most of the time and control your portion sizes all of the time.

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Pass The Peanuts, Please!

Pass The Peanuts, Please!

Pass The Peanuts, Please!


Most people are familiar with the use of peanuts in snacks, desserts and in Asian cuisine, but did you know that peanuts and peanut butter are cholesterol-free sources of protein that offer 13 vitamins and 26 minerals? Now you can enjoy them knowing that you are making smart choices. Check out the following Peanut Pointers about why you should pop more peanuts:

1. Peanuts' and peanut butter's combinations of fiber and mono-unsaturated fat satisfy for hours, which means fewer cravings for empty-calorie snacks.

2. Peanuts have no cholesterol. They are also a good source of protein, fiber and other nutrients like vitamin E.

3. Scientific evidence suggests that eating 1.5 ounces per day of most nuts, including peanuts, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.

4. Peanuts contain resveratrol, a naturally occurring phytochemical also found in red wine, which has been associated with reduced cardiovascular disease and reduced cancer risk.

5. Harvard School of Public Health researchers reported in 2002 that consuming one tablespoon of peanut butter or an ounce of peanuts five or more times a week is associated with a 21 percent and 27 percent reduced risk of developing type 2 diabetes, respectively.

In a nutshell, peanuts are a sweet and savory food that you can enjoy knowing they are beneficial. Keep peanuts in your pocket, purse, desk drawer, car or even under your pillow so you can always have a natural and nourishing snack handy. Peanuts are helpful in the kitchen too-add them to meals for an extra punch of protein.

Try roasting your own peanuts at home for a personal spin on flavor:

Place raw peanuts, in-shell or shelled, one layer deep in a shallow baking pan. Roast in a 350°F oven-15 to 20 minutes for shelled and 20 to 25 minutes for in-shell peanuts. Remove from heat just short of doneness desired, as peanuts continue to cook as they cool.

Eat your homemade peanuts plain, or while they are still hot, add some extra flavor. For delicately sweet peanuts, add sugar and cinnamon. Or add grated Parmesan cheese and chopped parsley. You can spice things up by adding spices such as paprika and cayenne pepper. Be creative! One big batch of roasted peanuts can be put in separate bowls with different flavors for a peanut party.

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Cold or Flu? Do You Know Which It Is?

Cold or Flu? Do You Know Which It Is?

Cold or Flu? Do You Know Which It Is?


This time of year, you can't go a day without hearing about or seeing people who have “the flu”. Except…they don’t. Do you know the difference between having a cold and having the flu? 

The common cold (and boy is it common) develops gradually over several days and can start with a scratchy throat, sneezing and sniffles leading to congestions. Any fever present is mild (in adults). Coughing is generally hacking and can be moist due to congestion.

On the other hand, influenza often starts rather suddenly with fever (usually greater than 101 degrees F and last 3-4 days), headache and all over body aches (myalgia). Generally one feels exhausted or fatigued. Coughing is usually dry and hacking and can last after all other flu symptoms have passed.

Influenza or “the flu” is more of a systemic illness, meaning it affects your entire body, where as a cold generally just affects the upper body. You can sometimes get a stuffy nose, sneezing and sore throat with the flu, but it’s much more common with colds. The flu is more serious because it can lead to other problems, like pneumonia in susceptible adults.

Another common illness that is often referred to as “the flu” is your common variety gastroenteritis – meaning that you stomach and intestines are acting up.
This is NOT influenza.

In general, viral illnesses will run their course and one does not need to be seen in their clinics. It’s a different story if you have a depressed immune system, a chronic lung condition (such as emphysema or COPD) or if you have been ill for over 10 days. Of course, any time you are having difficult breathing, you need to see your health care provider as soon as you can.

The best bet is to keep yourself healthy and avoid colds and the flu in the first place.

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A Easy Concept on Proper Nutrition

A Easy Concept on Proper Nutrition

A Easy Concept on Proper Nutrition


    Since childhood, we are always being reminded about taking vitamins, eating nutritious foods, avoiding junk and fatty foods, drinking enough glasses of water, plus performing various exercises – all of these constitute to what is considered as proper nutrition. But how can you really be healthy? How will you know that your food intake is just right for your nutritional needs?

    Basically, proper nutrition is the key element when you want to reduce your body fats, firm your body, and develop your physique. Fish, poultry, shellfish and lean meat are good sources of protein. Main sources of carbohydrates, on the other hand, include yams, brown rice, sweet potatoes, and whole wheat pasta. It is always necessary to get proper balance from the different food groups if you really ant to be healthy and physically powerful.

    Dieting has been one of the major preferences to attain proper nutrition. Through it, you get to pick the right combination of foods, fruits and vegetables that’s best for you. It doesn’t only control your food intake that can end up to being obese and overweight, it also makes you aware of the nutritional contents of the foods that you take. This awareness makes every individual more particular about their diet and food intake. Lots of advantages are associated to this fact and you’ll soon realize all these things.

    By taking in healthy foods moderately and avoiding fad diets, this will not only lead to weight loss but also to stable mental and physical health. However, beginning a healthy diet may not be that easy and may cause more harm than one might think. Sometimes, we acquire unexpected diseases because we think much about our diet. There are girls who have suffered anorexia due to “over-dieting”. This is only one disadvantage that we must take note. I must say that it’s not always good to be very meticulous about what we eat and drink.

    As what I’ve mentioned previously, you must also follow some type of exercise program in addition to proper food intake. But you must take note that it is not necessarily the only exercise program that works or is appropriate for you and your lifestyle. See how important it is to have balance in all these aspects? It’s not always proper food intake alone or exercise alone – both are dependent to each other.  More info...​here​​​

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Lower Blood Pressure Naturally

Lower Blood Pressure Naturally

Lower Blood Pressure Naturally


High blood pressure, or hypertension, is not something to be taken lightly. It is a serious disease the cause of which is unknown. One fact health care professionals do know is that left untreated, high blood pressure over time can lead to serious heart disease and other vascular troubles, even death.

Blood pressure medications come in a wide range of formulas and dosages; each aimed at reducing the pressure going through the blood vessels either as the heart pumps blood or relaxes. Some medications strengthen the blood vessels while others thin the blood in an effort to reduce the strain. Trial and error is usually a doctor’s only course of action when determining which combination of drugs and treatments will benefit a specific patient.

There is however some good news about hypertension! There are steps you can take today that will begin to lower your blood pressure almost immediately. Overtime, the result is a sustained healthy blood pressure reading that supports your blood vessels and heart for years to come.

Start with these 5 easy lifestyle changes. Always consult with your doctor before trying anything new with your health regime, and never go off of any medication without the advice of your doctor. Here is a list that any doctor can approve of:

1. Drink Water. Yes, water is a way to cleanse and refresh every part of the body, even your blood vessels. Drink 8-10 glasses each day to flush out excess salt and toxins that make their way into the blood stream. You can use water to replace some drinks containing caffeine that temporarily raise blood pressure.

2. Stop Smoking. If you are a long time smoker, you know how it affects your breathing. What you may not realize is its impact on your blood pressure. If you can’t quit completely, then cut down. Even a 50% reduction in the number of cigarettes smoked each week can help.

3. Exercise. A cardiovascular workout strengthens the heart. This is important because high blood pressure over time puts added strain on the heart. Just 20 minutes, 3 times per week of a sustained increase in heart rate will aid in lowering blood pressure.

4. Eat Right. If you are eating better and exercising, a nice by-product will be weight loss. By reducing your weight by 10%, you can significantly lower blood pressure. A diet that includes the freshest fruits and vegetables will support healthy blood pressure. Reduce or eliminate salt intake, and especially beware of “hidden” sodium found abundantly in pre-packaged convenience foods.

5. Relax. Many people have a temporary raise in blood pressure when they are under stress. If you have high blood pressure because of you are over weight or have a family history of hypertension, then stress raises it that much more. Try taking a walk, meditating or listening to relaxing music to take the edge off a stressful day. Make time for decompressing each and every day.


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A Heart To Health Talk

A Heart To Health Talk

A Heart To Health Talk


Almost 19 million North Americans have a history of heart attack or angina. It is now one of the leading causes of death in the North America. More than 1 million North Americans have heart attacks each year. A heart attack, or myocardial infarction (MI), is permanent damage to the heart muscle. “Myo” means muscle, “cardial” refers to the heart and “infarction” means death of tissue due to lack of blood supply.


Nutrition and energy are delivered to the entire body by blood from the pumping heart. The heart itself requires constant energy in the form of oxygen and nutrients, which all come from the blood that delivered through the coronary arteries. A blockage in the coronary arteries prevents blood flow and causes the heart muscle to starve. The medical term for such starvation is ischemia, a condition that is accompanied by a chest discomfort called angina. If the blockage is severe, some of the heart muscle actually dies. When heart muscle dies, this is called a heart attack or myocardial infarction.


Fortunately, modern medicine already offers medical treatment acute heart attack. Preventive measures have been identified and are now being taught to prevent such an attack from occurring or recurring. Beta blockers are medications used to decrease heart rate and blood pressure. These can be given through an intravenous (IV) line or by mouth. Oxygen is used via nose plugs or a facemask if a person is having a heart attack. This is useful if breathing is difficult or the amount of oxygen in the blood is low.


Aspirin is used to decrease blood clotting. It works by preventing platelets from sticking together. Plavix (clopidogrel) is an additional platelet blocker given to those having a heart attack. Both aspirin and plavix are pills given by mouth. Clotting inhibitors called heparin, lovenox, and 2B3A are given via the IV and can help prevent the blockage from getting worse. A statin, or cholesterol pill, is often given to those having a heart attack. This too can stabilize a blockage and prevent it from getting worse. Chest pain can be decreased with nitroglycerine. This is given in a variety of ways, a dissolving pill under the tongue, a paste on the chest, or via the IV. Nitroglycerine helps dilate the coronary arteries allowing more blood to flow through. Morphine is another medication to control chest discomfort and ease anxiety. These medications mentioned work to stabilize a blockage, however, they are not very effective in removing one that has already formed. This job is done by “clot buster” medications or thrombolytics. T-PA (tissue plasminogen activator) and similar medicines can break apart a blockage and restore blood flow. Alternatively, this can be done with a balloon and stent procedure by a cardiologist.

However, there are practical ways that can lessen the chances of having a heart attack. Consuming at least five fruits and vegetables daily, exercising at least 2.5 hours per week, maintaining a healthy weight and not smoking can decrease your chances of heart trouble by 35 percent, and the risk of dying by 40 percent, compared to people with less healthy lifestyles. Research have shown that people who eat a balanced diet and exercise more can substantially reduce their risk for cardiovascular disease and death even if they're in their 50s or 60s. Most experts agree that a health-promoting lifestyle such as eating well, being active, and not smoking can cut overall risk of heart disease by 80 percent. Indeed, adopting a heart-healthy lifestyle makes a difference.



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