Yay :)

Tonight = another success!! And really that success is over the course of this past week! I lost 0.8 pounds! It's not as much as I would have liked, but it's also fine by me! Better to be losing than gaining!   The following tips are from last week's speaker - I just found them today :)  Sometime before next Friday, I will publish the tidbits and info that we learned tonight!

The owner of Try Sports talked to us last week... he started off with a great quote:
              
               "We don't stop exercising because we grow old, we grow old because we
                  stop exercising."

This man suggested 4 Key Ingredients to a long healthy lifestyle:
 1) Knowledge - We have a poor understanding of health so we need to increase our knowledge
 2) Exercise - work your way up to 6-7 hours/week of exercise and do muscle training twice per week
 3) Nutrition - Good nutrition on top of exercise will turbo charge your health benefits
 4) The X Factor - Be committed, be involved, have a cause, and have a mission - you are on a new lifestyle mission

The saying he's come up with: "You don't have to be fit and healthy to start, but you have to start to be fit & healthy."

Then Judith got up and did her thing (talked nutrition and health).  I found out how much fat I should aim for in my diet... I should aim for less than 40 grams of fat/day.... the formula:

   your calorie intake (mine is 1300) X .30 = 390 kcal from fat... then divide that answer by 9 kcal

0.30 = 30% (you want 30% of your diet to come from fat)
kcal = kilocalorie
9 kcal = 1 gram of fat

Judith guided us to the ACSM Guidelines on protein for more info on that

Carbohydrates are the primary fuel for intense muscular efforts and should be the cornerstone of an athlete's diet, regardless of the sport they play.

Eat fish!! Fish are a healthy source of protein because it provides al 9 essential amino acids and is low in saturated fat.  Some fish, including salmon and tuna also provide omega-3's

If your family has a history of high cholesterol or heart disease, cut the egg yolks out of your diet - it's not worth it!!