Ask Gilad

THIS WEEK’S “ASK GILAD” BLOG

Question: Tell me about FAT in my diet.  Should I be trying to eliminate all of it?

Answer: Just hearing the word 'FAT' probably makes you shudder because fat has gotten a lot of bad press lately. We have all heard the warnings by now. Excess fat in our diets is blamed for arteriosclerosis, chronic heart disease, cancer, etc. But don't forget the fact that fat is also an important nutrient source for the body. Fat keeps you warm, lubricates your cells and helps your body absorb important vitamins and minerals.
Fat comes in saturated forms such as in butter and lard, and unsaturated forms such as plant oils. The saturated fats are the ones to watch especially carefully because they contain large amounts of cholesterol. Unsaturated fats have just as many calories as other fats but they do not contain cholesterol and they do provide us with an essential fatty acid, linoleic acid.
I suggest you do some more research about the specific fats you are consuming before eliminating all of them.

Have a question for Gilad? Click HERE and send it in! Gilad will choose one question each week to answer.

Find out more information about Gilad and his Fitness DVD's HERE.

THIS WEEK’S “ASK GILAD” BLOG

Question: I have had your tapes for 20 years and your sisters as well, my question is What type of exercises should I do to avoid getting problems with sciatic nerve pain . Thank you for teaching me to stay motivated.  Laura

Answer: 

Laura, Sciatic nerve pain is a complicated one. As a general rule I would try to avoid any exercise that put pressure on the lower back and try to focus on easy stretching.

Any exercise you can do that helps 'open' the lower back area could be helpful such as laying on your back with your legs against a wall at a 90 degree angle for 10-15 minutes could be helpful.

Also, Childs pose with a pillow tucked between your upper thighs and lower abs to create space for the lower back can help. Another good stretch would be to do standing gentle waist twists from side to side.

I would avoid doing exercises that require deep forward flexion or extension and exercise that put pressure on the lower back such as squats with weights.

Have a question for Gilad? Click HERE and send it in! Gilad will choose one question each week to answer.

Find out more information about Gilad and his Fitness DVD's HERE.

THIS WEEK’S “ASK GILAD” BLOG

Question: I have been exercising with you for 2 years and I am happy with what I have accomplished, but now I want more! I want to develop my core. I want to be able to participate in track and field events and I want to be able to swim better. Where should I start?

Answer: You have reached your initial goal and now you are feeling like you can conquer the world. It's a great feeling, isn't it? A good way to move forward is to make a list of the new goals you want to achieve. Review your list once a week or so to see if you are progressing, maintaining or slipping back into old habits.
Remember, work patiently and progressively on one goal at a time. Don't overdo it. The key is to avoid discouragement at all times. Instead, encourage success! Tell yourself that you are in control of your eating and exercise habits. They do not control you. Tailor-make a plan that works for you.

Have a question for Gilad? Click HERE and send it in! Gilad will choose one question each week to answer.

Find out more information about Gilad and his Fitness DVD's HERE.

Stretch For Flexibility

Question:  I like to work out with weights but afterwards I tighten up.  I need to work on my flexibility and I know that means stretching.  Do you have any tips for me about flexibility training?

Answer: The most important part of flexibility training is stretching each muscle within the limits of comfort. Forcing a stretch, or over-stretching a muscle beyond what it can comfortably do actually causes the muscle to contract in order to protect itself from being torn. This is the opposite of what you want to achieve. You want the muscle to lengthen, expand and relax in a stretch.
Pay attention to your breathing as you stretch. Don't hold your breath while stretching. If you exhale and inhale rhythmically, trying to relax into the stretch, you will stretch deeper and further.
Stay within the limits of comfort.

Have a question for Gilad? Click HERE and send it in! Gilad will choose one question each week to answer.

Find out more information about Gilad and his Fitness DVD's HERE.

High Protein Vegetarian Foods

Question: I do weight training.  In addition, I would like to cut down on my red meat consumption but I am afraid that I won't get enough protein to build new muscle tissue. What do you suggest?

Answer: Adults need 40 to 60 grams of protein per day and regular exercisers may find that they feel better with an additional 20 grams or so per day. Just make sure that if you are getting this amount of protein you are getting it from low-fat sources. Animal proteins are complete proteins. They contain all of the essential amino acids that our bodies need but can't manufacture. But red meat is a high-fat source.

Non-animal proteins are available in rice, beans, seeds and nuts but they do not contain all of the essential amino acids...unless they are properly combined with other foods. It's easy! Just combine grains (rice, cereals, breads, etc.) with legumes (fresh or dried beans, peas, lentils) and all the amino acids our bodies need will be represented. Or you can combine low-fat dairy products (milk, yogurt, cheese, etc.) with grains or nuts and seeds with legumes.

Here are some examples:

• A low-fat cheese sandwich on whole wheat bread
• Low fat milk on cereal 
• A rice and bean burrito
• Low-fat yogurt on granola
• Lentil soup or pea soup with a whole wheat roll

Bon appétit!

Have a question for Gilad? Click HERE and send it in! Gilad will choose one question each week to answer.

Find out more information about Gilad and his Fitness DVD's HERE.

Avoiding Sugar

Question: I try to eat healthy and avoid sweets. Sort of going on an all fruits and vegetables diet what more can I do?

Answer: Many people say that they don't eat sweets.  Although they may avoid the obvious sources of sugar such as soft drinks, cookies, candy and desserts, they may not realize how much sugar they are getting from other sources....(including that fruit you are talking about eating).  Sugar is the number 1 additive in processed foods.  It is used in bread, crackers, catsup, cereals, spaghetti sauce, bouillon cubes, non-dairy creamers, cured meats, you name it!  And it goes by many hidden names, fructose, dextrose, honey, maple or corn syrup, molasses.  If you want to cut down even more on hidden sweets, it pays to become a label reader.

Have a question for Gilad? Click HERE and send it in! Gilad will choose one question each week to answer.

Find out more information about Gilad and his Fitness DVD's HERE.

THIS WEEK’S “ASK GILAD” BLOG

Question: I have been a follower of yours for many years and I never cease to be amazed at how you have always been in such great shape.  The main reason I work out is so I can eat whatever I want and burn it off.  Is that one of the reasons you exercise?

Answer: It seems that you and I have differing views on exercise and fitness. As an athlete and an active person I am constantly searching for ways to improve my fitness level, energy level and my overall sense of well-being. In my search I have tried various ways of eating and I have come to realize that certain foods make me feel and look great while others make me feel miserable and slow me down. I can honestly say that when I eat processed foods, wheat and dairy products, I feel it within days.
Ultimately, choices have to be made about which foods we eat. Through my own personal experience, I get the best results in maintaining a lean, pain-free body with plenty of energy when my diet is free of processed foods and full of fresh vegetables, fruits and lean proteins. This way of eating is easy, it works and the feeling it gives me is reward enough in itself.

Have a question for Gilad? Click HERE and send it in! Gilad will choose one question each week to answer.

Find out more information about Gilad and his Fitness DVD's HERE.

Healthy Cooking Swaps

Question: You have lists of foods that are better for you than others. You make It easy to make up a shopping list and buy healthier foods.  My problem is I am not much of a cook.  I don't know how I should be preparing these foods.  Do you have any helpful tips?

Answer:

Have a question for Gilad? Click HERE and send it in! Gilad will choose one question each week to answer.

Find out more information about Gilad and his Fitness DVD's HERE.

THIS WEEK’S “ASK GILAD” BLOG

Question: Is running the best way to strengthen my legs?

Answer:  Running is an excellent way to keep you legs strong, but it is not the only way. A weight training program that targets your quadriceps and hamstrings is a good place to start. Running small hills is another good way to get results. I recommend you run up and walk down. The downhill is what causes wear and tear on your joints.
Taking step classes or even more traditional aerobics classes will also go a long way to increasing your leg strength.

Have a question for Gilad? Click HERE and send it in! Gilad will choose one question each week to answer.

Find out more information about Gilad and his Fitness DVD's HERE.

THIS WEEK’S “ASK GILAD” BLOG

Question: I know I need start dieting but I keep procrastinating.  I am reluctant to give up all of my favorite foods.  Can you give me some tips on how to get started?

Answer: At no point will I ever tell you that you have to cut out every one of you favorite foods or go on some restrictive diet. That kind of thinking will not lead to long term success, and we are in this for the long term.
To me eating healthy is more a matter of education than anything else. Most of you know that I believe that getting on a scale every day to check your progress is a waste of time. I am not a big believer in calorie counting either. If you eat good healthy wholesome food that sustains your fit lifestyle you don't have to worry about counting calories. In fact, if you have to worry about how many calories are in something that you want to eat, it probably doesn't belong in your diet.
If you are serious about eating better I suggest you get a copy of my Eat Right Now nutritional plan simply for the knowledge of what foods are good for you and why. The more you know, the easier it is to make decisions on a meal to meal basis. And the next time you want to check your progress....look in a mirror.

Have a question for Gilad? Click HERE and send it in! Gilad will choose one question each week to answer.

Find out more information about Gilad and his Fitness DVD's HERE.