Ask Gilad

Making Time for Your Health

Question:  Lately I have been skipping my workouts.  Not on purpose, but I find myself at the end of the day wondering where the time went.  I was just too busy all day to take time to exercise.  Does this happen to you?

Answer: I schedule a time for my workouts.  It's right there written in my appointment book.  It is the same as any other important appointment or scheduled activity.  It's like piano lessons or school meetings or an important business meeting. You will always be able to think of a good reason to skip a workout or eat a meal that isn't healthy for you.  There are always things to be done that seem more important...but you know what?  Nothing is more important than taking care of your health.  That is the most important lesson that fitness has taught me. 

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Skip the Butter

Question: I have been buttering my toast for as long as I can remember.  And before that, I was served buttered toast. I can't imagine eating toast dry as you suggest in the 'Eat Right Now' nutritional guide. How do you do it?

Answer: You need to become aware of the foods that are good for you and focus on them.  Personally, my diet has improved a lot over the years. For example, when I was growing up, I liked to butter my bread like everyone else I knew. Of course, I didn't have any awareness that butter is loaded with fat and not good for me. And truly, I didn't care. Now that I am older and a little more aware of the importance of what goes in my body, I try to avoid using butter.  Now, if I taste a slice of buttered toast, it tastes very strange to me.  It is just a case of choosing to modify your behavior for your benefit.

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.

Body Fat Percentage

Question: What is considered a good body fat percentage?

Answer: Most women have somewhere between 15 and 38 percent body fat. They should have approximately 15 to 25 percent body fat.  Marathon runners and other advanced athletes may have lower percentages. Most men average between 12 and 24 percent body fat.  Men should have approximately 10 to 19 percent body fat.  Physically fit men may go as low as 6 to 12 percent.

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Question: I started an exercise regimen a couple of months ago and I am feeling better every day. The problem is, I don't seem to be losing any weight...at least not very fast. What is my problem?

Answer: It sounds like you are on the right track...and there may not be any problem at all.  Since muscle is 2 and a half times heavier than fat, the answer is very simple, and it ties in to both exercise and nutrition. When you exercise on a regular basis and eat a healthy diet you are constantly challenging your muscles to perform causing them to get stronger and denser and to weigh more. At the same time you are burning off fat. In other words, you are turning your body into a lean and healthy machine. You are gaining muscle weight and you are losing body fat. 

People who are very muscular can weigh more than people of the same height who are sedentary. But the people who are more fit will be slimmer and wear smaller sized clothes. Enjoy the change!  

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.

Eliminating Sugar From Your Diet

Question: I am in the process of creating a new and improved me. This month I am trying to avoid as many 'sweets' as possible.  No candy, cakes, pies, ice cream and as few sodas as I can. Any advice?

Answer: You are definitely on the right track.  Keep up the good work. But remember, you can avoid the obvious sources of sugar that you have listed and not realize that sugar is the number one additive in processed foods. They are used in breads, crackers, catsup, cereals, spaghetti sauce, bouillon cubes, non-dairy creamers, cured meats - you name it. And it goes by many hidden names such as fructose, dextrose, honey, maple syrup, corn syrup and molasses.  Watch for them on the ingredient list.

Don't get me wrong. I know you can't avoid all added sugar. But a little bit of nutritional knowledge can go a long way to help you on your journey.

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

Gain Back Control

Question: I am tired of making progress and then losing ground. My weight, bad habits, sticking to an exercise routine. It all becomes so frustrating. How do I gain control?

Answer: The best way to stay on track and to be able to see your progress is to set goals you can accomplish and measure. That way, you can actually see your progress taking place. By taking controlled and measurable steps to achieving your goals, you can alter, change or eliminate bad habits. Through the same process, you can also introduce and cultivate new good habits in your life. 

When it comes to your health and fitness there are no shortcuts and no miracles. You need to take a step-by-step approach, setting small goals and achieving them one by one. A series of small accomplishments over time will bring on big improvements before you even realize it.

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.

Is Coffee Bad For You?

Question: I am not what you would consider a 'health nut'.  I am not on any specific diet but I am aware of what I choose to eat and that is half the battle.  The problem is...I do love my coffee. Please tell me that it isn't bad for me.

Answer:

  Caffeine is a habit that many people develop as young adults, and it often gets out of control.  Caffeine is not recommended for a healthy diet because it over stimulates the nervous system, can increase your susceptibility to coronary artery disease and can eventually cause stomach ulcers.  It is also a diuretic and so it depletes us of vitamins and minerals.  It has been linked to an increase in appetite, craving for sweets, insomnia and nervousness.  Caffeine is commonly associated with coffee and tea, but it is also found in soft drinks, chocolate and many over-the-counter cold and headache remedies.

I know it may be hard for you, but try to limit yourself to one cup a day.

Gilad

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Question: Why should we limit the amount of salt we consume?

Answer: Too much salt in your diet increases the risk of high blood pressure, heart disease, and stroke.  Most of the sodium in our diet comes from salt that has been added to processed food we eat.  Most Americans consume more than twice the recommended daily amount of salt.

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Question:  I always hear that we should be drinking 8 glasses of water a day.  I don't drink anywhere near that much.  How important is it to drink that much?

Answer:

 Our bodies have very good defense mechanisms.  But when it comes to fluids, our bodies' defenses are lacking.  They don't always remind us to drink water when we need to.  We can need water before we actually experience feeling thirsty.  Many people forget to drink enough water and are constantly dehydrated.

The name of the game is awareness.  If you do nothing else, increase your water consumption consciously to 8 glasses per day.  Do it slowly over a period of several weeks.  Add a glass of water per day and get to the point where your base is 8 glasses per day.  You will not believe the positive changes in your energy level and appearance.

Gilad

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THIS WEEK’S “ASK GILAD” BLOG

Question: What percentage of a good nutritious meal should be vegetables? Can fruits and vegetables be interchanged? 

Answer: Rather than breaking your nutrition down into meals let's take a look at your food intake as a whole. Complex carbohydrates should make up the largest part of your diet.  They should make up 60 to 75% of your daily food intake. Complex carbohydrates include unprocessed fruits and vegetables, whole grains, legumes, seeds and nuts. They are the long term sustaining fuel of your body and when they are burned they leave only water and carbon dioxide as end products. That makes them very easy on the body's digestive system.

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.