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FAT LOSS NUTRITION QUIZ

FAT LOSS NUTRITION QUIZ

The primary goal of most fitness clients is altering body composition.  They want to lose fat and gain muscle and they know they need to change dietary habits.  Everyone knows the optimal nutritional menu choices.  The stream of weight loss dietary advice has been endless.  Fitness magazines, newspapers, Dr. Oz, Oprah, and hundreds of websites have been serving up dietary fat loss advice for decades.  I like to use my fat loss nutrition quiz to prove my point.  If you can pass this quiz, you know all you need to know in regards to eating for fat loss.  The question that needs to be answered is “What would motivate you to make changes in your eating habits?”

1. Eating a fresh green salad every day.
Very Bad          Bad          Good          Very Good
2. Eating a fresh green salad with half a bottle of Ranch Dressing slathered on top.
Very Bad          Bad          Good          Very Good
3. Eating nothing but salad.
Very Bad          Bad          Good          Very Good
4. Eating a serving of fresh fruit every day.
Very Bad          Bad          Good          Very Good
5. Eating Fruit Loops every day.
Very Bad          Bad          Good          Very Good
6. Having a four ounce glass of wine with dinner.
Very Bad          Bad          Good          Very Good
7. Having a fourteen ounce tumbler of wine with dinner.
Very Bad          Bad          Good          Very Good
8. Eating breakfast every morning.
Very Bad          Bad          Good          Very Good
9. Waking up in the middle of the night and eating.
Very Bad          Bad          Good          Very Good
10. Consuming 120 grams of protein every day.
Very Bad          Bad          Good          Very Good
11. Consuming 12 grams of protein every day.
Very Bad          Bad          Good          Very Good
12. Having an apple as a snack.
Very Bad          Bad          Good          Very Good
13. Having an apple pie as a snack.  
Very Bad          Bad          Good          Very Good
14. Planning and preparing meals ahead of time.  
Very Bad          Bad          Good          Very Good
15. Eating whatever is in the refrigerator.
Very Bad          Bad          Good          Very Good
16. Keeping a daily food log.
Very Bad          Bad          Good          Very Good
17. Keeping Oreos in the house.
Very Bad          Bad          Good          Very Good
18. Consuming 1600 calories a day-women, and 2200 calories a day-men.
Very Bad          Bad          Good          Very Good
19. Having absolutely no idea of how many calories you consume in a day.  
Very Bad          Bad          Good          Very Good
20. Eating foods of as many different colors as possible.
Very Bad          Bad          Good          Very Good
21. Eating only brown, beige, and black colored food.
Very Bad          Bad          Good          Very Good
22. Meals made exclusively from fresh produce.
Very Bad          Bad          Good          Very Good
23. Meals made from the contents of a cardboard box.
Very Bad          Bad          Good          Very Good
24. Post training session rehydration with water.
Very Bad          Bad          Good          Very Good
25. Post training session rehydration with beer.
Very Bad          Bad          Good          Very Good

I have never had anyone fail this test.  The “What do I eat?’ answer is really that simple.  Do not fret over dietary minutia–clean up your big nutritional mistakes.  Do some planning and preparing and exercise consistently.  The results will follow.

Michael S. O’Hara, PT, OCS, CSCS

Facing Facts

“Giving up smoking is the easiest thing in the world.  I know because I’ve done it thousands of times.”–Mark Twain

smoking_twin_photoIn 1964, we started adding warning labels to packs of cigarettes.  Over the last fifty years, the cigarette smoking habit in America has gone from 42% of the population to 23%-19%–figures vary as a degree of “shame” now factors into cigarette smoking survey responses.  If we extrapolate the present rate of change out another fifty years, we can expect that at least 11% of the American population will be smokers in 2064.  Based on our knowledge of the massive health care costs related to smoking and our desire to keep all American citizens healthy, this rate of progress is unacceptable.

The tobacco companies spend 8 billion dollars a year marketing (promoting addiction) cigarettes to Americans.  By contrast, anti-smoking efforts spend less than 250 million dollars a year.  Thirty-two dollars is spent encouraging and cajoling Americans to smoke for every dollar spent on prevention.  Anti-smoking groups have attempted to get more graphic warning labels on cigarette packages, but these efforts have been blocked by tobacco company lawyers and judges.  One judge ruled that the new labeling requirement violates the tobacco companies’ “free speech rights”.  Federal District Court Judge Richard Leon blocked more graphic labels.  He feels the labels are “calculated to provoke the viewer to quit”.  Out-spent and out-maneuvered in the court system, I believe the only path to reducing cigarette smoking addiction is the use of ongoing education on the horrors of smoking and higher taxes and fees on cigarettes.

Click here or on the photo above and see how easy it is to identify the “most smokin’ twin”.  Do this test with your kids and make sure they understand that the damage they see on these faces is also happening to the rest of the body.

One of my biggest concerns is that the tobacco companies are going to become involved in the new trend of legalized marijuana distribution.  They have demonstrated the marketing skills to turn us all into stoners in less than ten years.

Michael S. O’Hara, P.T., OCS, CSCS

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