Ingredients for Life #87: Philosophy and Psychology of Fitness

This week, fitness trainer Cameron Bradford sits in for Romy!

Dave Yount, professor of philosophy at Mesa Community College, joins Cameron and Michael to talk about mindset and how it plays a role in desire, motivation, and goal-setting when it comes to diet and exercise.

Ingredients for Life #73: Goal Setting Self-Sabotage?

Discussion: Are the ways you set your fitness and weight loss goals actually sabotaging you before you being?

Romy talks about how to word your goals, in thought and in writing, so that they are measurable and accountable so they will work for you instead of against you.

Ingredients for Life #71: Timing Meals and Workouts

This week, Romy and Michael talk about how meal timing affects physical performance, and Romy grills Mike on his food logging absent-mindedness.

Romy gives some tips on what to eat and the best things to eat before a workout, and how to balance the proteins and carbs before and after to get the best results.

Ingredients for Life #66: Road-Testing Coconut Water

Listener Questions: C.H. reports that she loves the 5 small meals per day and the changes she’s seeing, and she asks Romy’s opinion on the benefits of coconut water; how much damage does microwaving really do to food and veggies; and if the rule of thumb is for protein consumption really is half your bodyweight in grams.

Ingredients for Life #65: The Omnivore’s Dilemma

Listener Questions: Christine, a former student of Romy’s, wants to know more about the “omnivore’s dilemma” and the difference in Omega-3 and Omega-6 oils in farm-raised fish, and wonders if quinoa is a complete plant protein.

Ingredients for Life #64: Tracking Food and Exercise

Romy explains what information needs to go on a food log to be able to effectively adjust your eating habits to get the best results.

Listener Questions: Mike from Minnesota calls in to ask if perhaps our “bad” food habits might stem from societal changes, from back when most people were working more physically demanding jobs.

Ingredients for Life #63: Starting Good Habits All Over Again

Romy and Michael talk about the different types of training and eating that can affect weight loss and body composition, and some ways to find out what works best for you and your goals.

Listener Questions: Jeffrey calls in to ask a question about falling out of the good habits he’d begun, and how to control stress-influenced eating.

Ingredients for Life #62: Food and Fitness Resources

Romy then outlines the challenges facing people when trying to lose fat, since height, weight and metabolism will cause different people to lose different amounts doing the same amount of exercise.

Romy talks about the ebook edition of her book Be Lean!, which will be available for Kindle and ePub soon!

Next, Romy talks about the “dirty dozen” fruits and vegetables that have the highest concentrations of pesticide residues — the ones you should try hardest to buy organic whenever possible — and the “clean 15” produce foods, the ones that have the least amount of residue on them.

Ingredients for Life #60: “Forks Over Knives” Documentary Discussion

Romy presents a review of the documentary Forks Over Knives, which focuses on the work and research of the China Study by T. Colin Campbell and Dr Caldwell Esselton, which supports whole food vegan diets that avoid all food products from animal proteins and dairy.

Ingredients for Life #55: Protein, Exercise and Calories

This week, Romy checks in to hold Michael accountable for his exercise levels.

Regular exercise can have a major impact on your body’s ability to burn more calories, and Romy runs down the difference between a sedentary person and an active person, taking into account a number of factors: age, height, weight, body composition (muscle mass), and daily activity levels.

Romy recommends using the online tool Calories Per Hour to calculate how many calories per day you should be consuming to maintain a target bodyweight based on your body size and activity levels.