healthy living

Emotional Eating: Make Your Own Momentum

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Emotional eating can happen for a variety of reasons.  Maybe you are celebrating a great accomplishment or coping with a sad occasion.  Perhaps you are dealing with a bad day at work or having the best day ever.  The problem is this.  If you are off to a hot start in your attempt to lose weight or you’re right in the middle of your journey, different meals during these emotional times can either be your worst enemy, or a real treat to reward all of your successes. While it may be ok to treat yourself (if you must), developing a strategy on how to attack this cheat meal will benefit you greatly into the next few days that follow. This is crucial because this is the time when we are most vulnerable. Sticking to your original game plan will be proof to yourself that you can do this for the long haul.  It will show discipline and provide encouragement that you are serious about losing weight and living a healthier lifestyle.  A game plan may include something simple like eating slower to savor your food, cutting down portion size, cutting the dessert course out of the meal, or simply picking and choosing to cut out sauces and dressings.  You may decide to use one or all of those tactics. Each strategy will differ because each person has their own tendencies. All of these necessary moves you make will give you so much confidence going forward. Since I truly believe weight loss is a mental game, every single positive thing you do is a building block and will serve as enormous momentum factors.  Of course, momentum is everything.

From a personal aspect, when it comes to eating healthy, discipline is something I have not been able to commit to for a sustained period of time all my life. However in this go around, as time rolled on in my weight loss journey, every single minor act of discipline that I followed through on was monumental for me.  Finally, I started doing little things more and more such as not eating after 7PM (except water) and eating a protein meal in the morning.  It’s small victories like that which made a significant difference in weight loss results.  It also gave me the confidence to tackle more aspects of weight loss, and the ball just kept on rolling from there.  In the past after one cheat meal, all the momentum I had would be completely shattered.  The reason why is because had zero strategy going in.  It always bleed into the next meal and days that followed.  Again, it may not be shocking news but most diets go wrong not because of the cheat meal in itself, but because of the next few days since we are most vulnerable at this point. This is why I stress that if you develop a simple strategy going into a given meal, your cheating will begin and end right there.

If you enjoyed this post, please share it on social media. New podcast episode is coming later this week. Thank you for your support!

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Episode #2

Marla and I are back with episode #3.  We recap last week and talk about various topics like chia seeds, weight training, intervals, and more.

Send in any questions you may have and we’ll be happy to talk about it on the show.  Hope you enjoy as we continue to get our feet under us.

Interval Training: My Greatest Ally

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May 3rd, 2013

The picture above is a snapshot of an actual interval session on the treadmill, recorded by me, using the Nike-plus app on May 3rd of 2013.  Smack in the middle of my weight loss journey.  As you can see it is a consistent line of my pace going up and down.  Here’s what it all means.

What is interval training?  How will it help you lose weight faster or live a healthier lifestye? Prior to delving into the actual meaning of this, I have to say that intervals are probably my best friend in the world as it relates to weight loss.  I’ll also start by saying that it’s impossible to achieve weight loss or upping your fitness game by just doing one thing.  It takes a variety of tactics and discipline.  However, if I were to endorse one specific exercise leading me to where I am today, it would without question be interval training via the treadmill.  Without intervals, I wouldn’t be here, period.

Interval training is the act of alternating between high and low intensity efforts during a workout.  Here is an example of intervals as it relates to running. You start out on the treadmill walking at slow pace for about 2 minutes as a warm-up.  At that point, we crank it all the way up to a fast running speed for a full minute.  I’m talking about an all out sprint.  This is then followed by walking slowly again for about a minute and a half.  This start and stop action keeps your body guessing, which burns calories during, and long after a workout is complete making it optimal for weight loss.  The best part is when you get home and are relaxing on your couch thinking about your awesome workout, these intervals are still working for you by continuing to burn fat!  How great is that? The method I use the most for interval training is the treadmill.  You can chose to do intervals in other ways that makes you most comfortable whether it is on an elliptical, cycling, swimming, and much more.  When I was introduced to this, like anything new, it was very tough.  Not only tough, it was pretty discouraging.  Here I am a month in with all the momentum in the world.  Marla shocks my world by introducing something called intervals to me. At the time I hated running more than I can ever express on paper.  I was just so focused on my ultimate long-term goal, it didn’t phase me after 2-3 gym sessions.  I soon became better and better at this and it is still something I do to this day.  Even though I am not in fat burning mode anymore, interval training is still key to keep improving my cardiovascular health, increase my stamina (as I think about a marathon), and building muscle by increasing my lactate threshold.

Next lets talk about the term HIIT.  This stands for High Intensity Interval Training.  This involves very intense rounds of exercise going from high intensity to low. Once Marla introduced me to HIIT I never looked back from there.  High Intensity work is definitely my thing.  As I said in the opening paragraph, interval training has been my best friend throughout this process. When all else fails and you are having a mental block on what to attack in the gym, go ahead and do some intervals while you think about it.   HIIT can be used for both cardio and weight training.

At the end of the day, interval training or HIIT is the best cardio you can do to burn fat, up your stamina, or keep up a healthy lifestyle.  Experts used to believe that a steady round of cardio, such as running straight through, as opposed to intervals, catapulted weight loss more because in theory you are doing the exercise longer and more fat would be burned as fuel.  If you asked me at the beginning I would have thought the exact same thing.  It seems logical that doing something longer would be more beneficial then going fast, slow, fast, slow.  The fact of the matter is when you are running at these different intensities, your “total fat burn” is much greater.  Again, not only are more calories burned but you will also receive major cardiovascular benefits almost right away.  At this point, thanks to all the interval training I’ve done, I’m doing straight runs of 4-5 miles at a time, averaging 9 minutes 30 seconds per.  I’ve even reached six once.  This does not mean intervals are done for me.  It can’t be because the NYC marathon is a consideration so upping my stamina and distance remains crucial.  I do intervals now on high inclines.  For a little bit more on this topic, stay tuned for the next episode of the Adam’s Angle podcast tomorrow coming to you in a slightly tweaked format. Also keep checking back under the One Sweet World tab for random updates and quick notes.

If (and only if) you enjoyed what you read here, please go ahead and share this post as well as follow this blog.

Episode #1

Below is episode #2 where Marla and I discuss starting out, importance of protein and how it shapes your diet plus more!  Please subscribe in the iTunes store by searching Adams Angle.

One Sweet World

– First video for the site.  Experimenting with the camera now.  Check me out here trying how my overnight oats came out for the 1st time.

– Kind of funny.  Only an hour after I posted the Fad diet post, a fan emails me an article, published in the last 24 hrs (3/28) about the pill Alli. Go on and read for yourself right here

-Thanks to my sister Robyn, I just learned all about the acronym “G-bombs.” She was shocked that I wasn’t aware of this.  Have you guys heard of it?  Click here to read about it.

-Very interesting piece about the health benefits of chocolate.  Are chocolate pills on the way? Chocolate Pills 

-Having trouble losing weight yet you feel like you are doing all the right things?  Click Here for some things you can possibly correct

-Been really into researching chia and other types of seeds as of late. Tons of health benefits in as little as 1 teaspoon and can use as breading for chicken, meatballs, throw in salad, etc.  Check out this link for more.  http://library.hidalgofoods.com/?p=308

-Went to this place in new city called Veggie Heaven last night. So so good and pretty healthy.

-I enjoyed reading this.  Some great insights and true facts by clicking Here

Juicing: The Real Deal

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One of my favorite things to grab on the go is a good cup of coffee. Overweight or not, coffee has been and always will be one of my go to beverages (and it fills me up too). I don’t see that ever changing because without it, I am lost. Coffee actually has some health benefits so if you love your cup of Joe, keep loving it. This post is not about coffee but another good friend of mine, vegetable juices.

Over the last 6-8 months or so, my new favorite drink to grab on the go is a good freshly made vegetable juice. The concept alone was enough to sell me. Wait, you mean to tell me that by drinking a fresh juice, you are taking in mega doses of vitamins, minerals, and a whole bunch of other good stuff? Sign me up! Marla explained this to me during our training sessions. She also explained how they help you detox. Where I was coming from, the D word was a trigger word that I really needed to hear. From then on, Detoxing is exactly what I did and how I continue to live. It is these reasons alone why I recommend juicing to anybody who can digest it. The idea of eating 9 carrots, 7 celery sticks, 6 beats, 3 cloves of garlic, and half a bag of kale, is not only overwhelming, it is flat out not very realistic for me. By mixing all of these items together you can really pack in a ton of goodness into one beautiful concoction. I love my asparagus, broccoli, and certain other veggies and I eat them daily. However, in no way am I a vegetable power eater. I do not like carrots, celery, and certain other ones that are good for you. At the same time, I would like to receive those health benefits, which is why a juice is the answer for me. I can take in all those benefits from foods I dislike without really knowing it. Just like a baby. Yes, sipping these juices may not be the tastiest thing around. I’m not going to sit here and say it tastes like a Filet Mignon. However, considering its over the top health benefits, mind over matter really works here. In fact, I have realized that the “greener” the drink is in color, the more earthy it tastes and in turn actually tastes pretty good to me. Some may enjoy the “zing” of ginger or the earthy flavor from the greens. It’s all about trying them out. Think of it like hard liquor. It is an acquired taste. Be careful because a big misconception that you will find in many juicing cookbooks and menus is the mixing of fruits and vegetables in the same juice. This should never happen. Your body has certain enzymes to digest fruits and certain enzymes to digest vegetables. If you mix them together, it will throw off your digestion, confuse your body and you will not receive the max benefits that the fruits and vegetables offer. You should really be strict and stick to veggie juices ONLY. Fruit juices will be high in sugar and you will actually benefit more from eating it whole instead of juicing it.

Is this the queue for you to be done eating vegetables if you are now juicing them often? The answer to that is a very bold NO. Vegetable juices should never replace the real thing in your diet. My advice would be to think of juicing as something to do in addition to, not instead of. Icing on the cake if you will on top of your already veggie filled diet. The reasons are quite simple. First of all if your goal is weight loss, these juices are a concentrated source of calories especially the fruits. This leads right into one of the biggest misconceptions people have above all when it comes to juicing, the nutrients you are missing out on. Most people don’t realize that the skin and pulp is where the fiber and most of the nutrients are found in fruits and vegetables which make them healthy to begin with. Once you juice them out, they are GONE. That’s right, gone. Some of the very benefits that make a particular vegetable great for you are now in your garbage. This is why a lot of people will chose to buy a blender like the NutriBullet over a juicer. The NutriBullet is a blender so it does not discard anything where as a juicer will discard the pulp / skin. Both my Mom and Marla have the NutriBullet and they love it.

If interested, they can be bought at http://www.nutribulletrecipes.org/

At the end of the day, I have stated some pros and cons in regards to juicing. Do I still recommend it regardless of the cons? In one word, yes, just as long as you remember what you read here today. Juicing is still a great way to get fruits and vegetables into your diet especially if you don’t like them very much. Just be aware and remember the misconceptions that you read here. I look at veggie drinking as icing on the cake for me. It is not my primary source for these foods because I eat a lot of fresh vegetables in everyday life. Not a single dinner goes by where I don’t have at least half my plate filled with greens. This way, any juice I buy from a juicebar is that much more helpful to me knowing that I am still taking in veggies the old fashion way, the right way. A few last minute pointers. Instead of spending money on a juice made for you, make it yourself! One way to get enthusiastic about it is do it with friends. I enjoy loading up on a ton of different vegetables from the store, have a couple friends over and make some delicious juice. Your friends will not only thank you but will get a kick out of dropping the food through the juicer! Another pointer; juice from a carton? Not your best friend. I suppose it isn’t the worst thing in the world but again if you can fresh squeeze it yourself, you are much better off. When it comes to cooking, juicing, or anything you do to better yourself, keep it fun, keep it new, none of this should ever be a burden or feel like work.

If (and only if) you enjoyed what you read here, please go ahead and share this article as well as follow this blog.

Marla Kaufman Past

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How did it all begin? I truly wish I knew what gave me the power to not only say yes but to actually stick with it. I have known for a long time that I needed to lose weight. If it were as simple as “knowing” that, I would have lost weight a long long time ago. I have tried many different diets from Atkins, South Beach, Weight Watchers, my own concoction of things, and more. While some of these may have worked in the immediate short term, none of these provide the proper nutrition for the long haul. Because of this, you find yourself binging and wind up right back where you started.

I firmly believe that Marla Kaufman Past made all the difference in the world. Mixed with her soft and pleasant personality, the knowledge that Marla emanates is truly unbelievable. I can listen to her talk endlessly because what she has to say is so fascinating. I can spend as little as 10 minutes with her and I’ve already learned a boatload of information. It is not only what she says but also how she says it. I know her voice needs to get out there. It is this voice that made working with her so intriguing that I actually looked forward to our sessions. There is no doubt that people will love what she has to say and gravitate to her. The entire time that we worked together we knew that a podcast is perfect for her. So here it is. Marla Past will be joining us as an Executive Editor. We could not be luckier to have her on board. She has so many things to say and we finally have somewhere great to put it. We can’t wait to get this together and start producing some outstanding podcasts for your enjoyment. There will be different topics week by week and we will even take requests. Just a few more things about Marla. She is a licensed medical massage therapist, board certified consulting hypnotist, she is the owner and creator of the Past Chiropractic Health Center as well as the Underground Fitness Scarsdale Weight Management & Fitness for teens. Oh, not to mention, she is a certified personal trainer. Her commercial can be seen here. http://www.youtube.com/watch?v=FUJhaNk5uTs. Check back under the new “Podcast” section for upcoming shows. We will also be accessible on iTunes. We couldn’t be more excited. Here is how to get in touch with Marla Kaufman Past.

Contact Information:

Phone #: (917)-414-2504

Email: pasthypnosis@gmail.com

Shoveling Snow

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Shoveling snow for a lot of people is a drag.  This has always been the case for me.  If I knew then what I knew now, perhaps I would see things differently.  Little did I know that a simple 15 minute shoveling session would count as actual physical activity.  That’s it. Only 15 minutes. In my new life I find that snowfall excites me because it allows me to get out there and do some efficent exercise.  There is no “shoveling snow simulator” at the gym so this is always a unique way for me to work out.  If the snow is keeping you from going to the gym, this post is really for you.  Shoveling has great effects on your muscle tone and development because it challenges many of the major muscles in your body.  Also this activity will raise your heart rate and burn a ton of calories at the same time.  ANY cardiovascular activity is beneficial to your heart and lungs which can help lower lower blood pressure and treat bad cholesterol.  Even for “fit” people, studies show that based on heart rate, shoveling snow is a moderately intense workout.  In my mind the word moderate in this scenario really means thorough.  A good moderate workout is a good thorough workout.

The two major factors when deciding to go out and engage is the temperature and the amount of snow.  Lets start from the beginning.  First, you are going to want to stretch.  Just like any time you are at the gym, stretching is always a good idea.  One of these days I will make a post strictly about stretching, different techniques and the importance.  Get to the snow quick.  The softer and more powdery the snow is, the easier it will ultimately be for you to shovel. The cold air out there makes it harder to breathe. This will make the physical work harder and add strain to your body so think about that first.  For instance the polar vortex.  It is probably best, no matter who you are to just stay inside on days like that.

Let’s get into technique.  Proper snow shoveling technique will entail squating, lifting, pushing, and lunging.  Lift with your legs not with your back.  Next, think about your own physical condition.  If you have been inactive for a while and think shoveling snow is your duty rather than treating it like an exercise, you are very much mistaken.  This is problem #1 and the reason you see people get heart attacks from shoveling.  If you have heart and/or back problems it is best not to shovel at all.  Call the plow company.  Next, think about owning a good shovel.  I can’t stress enough how this makes all the difference in the world.  In this day and age you really have your choice of brands and stores.  Pick one out light in weight and that feels comfortable on your hands.  Try and push the snow rather than lifting it to the nearest snow bank.  No need to walk a mile with each scoop.

At the end of the day snow shoveling is nostalgic and should be fun.  We have all done it as kids in 1 way or another.  Whether we did it for our parents, walked around the neighborhood with friends ringing doorbells, or now in present time doing it for the workout.  Find a way to make it enjoyable.  Sometimes I slap some headphones on with WFAN sports talk radio in my ear or some good music.  Just the other day, my neighbor and I were digging out our cars while laughing and joking around.  This made the time go much quicker.  After a good shoveling session, I like to come inside and immediately do a few sets of pushups, burpees, and ab rolls.  This in my mind just builds on what I already did outside.  Followed by of course a glass of the finest protein shake out there, Designer Whey!

If we are going to live in the miserable cold, lets at least get something out of it.  Like a good workout.  The spring can’t get here soon enough when I will have tons of great outdoor tips.

If (and only if) you enjoyed what you read here, please go ahead and share this post as well as follow this blog.

Happy Saturday


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Happy Saturday Everyone.  Ok by no means am I even near an Indiana Pacers fan.  Diehard Knick fan right here who grew up hating Reggie Miller, Rick Smits, Dale & Antonio Davis, Larry Bird, Larry Brown, and more.  That being said, I happened to find a cool article on how my boy George Hill, current Indiana Pacer, works his abs.  As seen above, I swallowed my Knick pride and took a screen shot of this article with my iPad because I really needed to try it out.  You try too.  Clearly this is not easy to begin with so start off by trying this in separate parts before putting it all together.  Ok, lets get into this. If you are breaking it down into sections, go like this:  Start by just trying the plank for 40 seconds to a minute.  Get up and wait 30-45 seconds and then try the 10 pushups.  Rest again and hydrate.  Do the plank again but this time go right into the walking on your forearms part.  Get up, wait another few minutes and do the 10 pushups.  When you feel like you can do all of these at once, perfect.   Repeat until satisfaction (or 3 reps).  If you don’t exactly follow what I said, just click on the pic above.  This exercise truly is beast mode.  If you are enthusiastic about abs and really want them, mix these bad boys with the ab roller inside of the same workout and pshh, you are really on your way no joke.  Here is a link to the ab roller exercise I posted.

https://adamsangle.net/2014/01/26/93/

Intense ab work WILL yield some quick results.  You don’t have to work for months upon months just to see a little something.  When I change a regimen, I see differences in as little as a few days. The reasoning behind cutting back your gut at all costs is very crucial.  Your mid section is insanely important as it relates to diabetes.  When abdominal fat drains into the liver they cause a set of reactions.  LDL, the bad cholesterol rises as well as triglycerides.  Insulin becomes less effective in controlling blood sugar.  This will set off chemical imbalances, which lead to diabetes, heart disease and more.

In an unrelated note but somewhat related, I thought the other pic in this post was wise and true, sent to me by my Dad.  Some of these words will keep you feeling less guilty the Monday morning after the superbowl!

On the real, everybody be safe and enjoy yourself.  Above anything else, be happy and have a GREAT time what ever it is you do tomorrow and always.

Eat, drink, and be merry.

Go Broncos.

What’s the Deal with Salmon?

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Salmon is good for you right?  No. Salmon isn’t good for you; it’s great for you.  There are so many health benefits that come from this beautiful looking fish that it’s almost not fair.  However, my eyes were really opened the other day.  After hanging out with my good buddy Jeremy over the last couple of days, he casually reminded me about that earthquake which happened in Japan about 2 years ago.  You guys remember that?  Anybody?  Crickets? The mainstream media simply doesn’t cover this story anymore because it is “old news.”  The fact of the matter is this isn’t old news because it is an ongoing crisis every single day.   There is more fallout from the earthquake than people can begin to fathom.  Of course I went home to look this up from my end and was shocked at what I found.

Fukushimia, a nuclear power plant in Japan is spilling out record-breaking amounts of radiation into the Pacific Ocean everyday.  Experts say this is 20 to 30 times the amount of radiation poured out (per day!) as the U.S. nuclear strike in World War II on Hiroshima and Nagasaki.  That gives you a little perspective right?  The Pacific Ocean is compromised.  How does this affect us here in the states?  Ocean life from the Pacific is truly suffering which is the reason why we should stay away from fish and other life coming from the Pacific Ocean.  Before you start assessing your life over the last couple years, just know like anything else, it is all about doses.  For example: When we get an X-ray at the Doctors office, we take in a small dosage of radiation even though we are still protected.  That small amount simply will not harm you.  That is why if you haven’t been aware of this radiation leak, it is not the end of the world.

Going forward, my advice is to just try and be more aware of this.  One thing you can do is when picking out fish at the store, ask the fish guy behind the counter if this is from the Atlantic or Pacific.  Simple enough.  I did this today and the guy not only knew, but def seemed like he has gotten that question before.  In a heartbeat he knew it was from the Atlantic.  I bought myself a solid piece of salmon which I baked tonight as seen in the pic above.

Besides fish, this radiation leak has many residual effects.  To quote a great article I found, they said the following. “An MSNBC article in April of 2012 reported that seals and polar bears were found to have “external maladies” that consisted of fur loss and open sores, obvious signs of radiation burns from the Fukushima meltdown.”

I mean, I don’t know about the rest of you but my heart breaks for these animals.  Heck, I feel guilty when my dog doesn’t have a fresh bowl of cold water and she has to deal with luke warm day old stuff.  Can you imagine what these poor animals are going through?  We are talking about burns, sores, fur loss and other crap we probably haven’t even thought of. This not only hurts them in the present but extinction is seriously a factor now.

At the end of the day this isn’t a Fukushimia disaster awareness post.  Well, it kind of is but I really just wanted to put this info out there for all of you to learn how to pick out fish properly now.  I just pass along the knowledge that comes to me.

If (and only if) you enjoyed what you read here, please go ahead and share this post as well as follow this blog.