www.gay-sd.com
FITNESS If it passes my lips will it go to my hips?
are eating healthy, eating light and eating often.
EAT HEALTHY Here are 10 healthy eating
guidelines … • Eat three meals and two to three snacks per day
• Drink lots of water • Eat clean, lean protein: fish, chicken, beans and vegetable protein
• Eat whole grains: oatmeal, brown rice, whole wheat bread and whole wheat pasta
• Eat fresh vegetables: Think colors of the rainbow!
• Eat fresh fruit: Once again think of that beautiful rain- bow
FAWN LOFTON
NEXT LEVEL FITNESS
A majority of us don’t know
exactly how many calories we eat in one day. Before you eat a muf- fin it will assist your fitness goals to know what you are consuming so it doesn’t lead to a “muffin top.” One blueberry muffin can have 380 calories, 19g of fat and 28g of sugar. Go for the scone and you consume 460 calories!! A great way to keep track of these calories is with a food journal. This great tool is going to be- come your new best friend. Writing down everything
that passes your lips keeps you accountable and keeps weight off your hips. Do you reach for that pint of Ben and Jerry’s when you are stressed or depressed? Know- ing you have to write that pint down in your food journal, along with the calories it contains, may have you re-thinking the way you handle your eating urges.
Fawntastic tip: exercise is a great way to reduce stress and cheer you up instead of reaching for high carb comfort food. Keep it simple; your food journal can be a small spiral notebook. Be sure to write down the time of day, the food you eat and how many calories are in the food.
Calorieking.com is one of several websites that calculates calories in a variety of foods. Also note what emotions you may be feeling at that mo- ment, which will help you notice emotional eating habits you may have developed. When food jour- naling you want to be sure you
FROM PAGE 7 COLLEGES
about it in the classroom—and all of my teachers expressed they felt the proposition was unfair.” Windmeyer said that often-
times campuses fill out the ques- tionnaire, then ask not to be listed in the rankings—either because they didn’t rank as high as they’d hoped or because they may be seeking silent guidance on their handling of LGBT issues. “I deal with Catholic cam-
puses all the time,” Windmeyer said. “They want to do things re- ally well [for LGBT students], but don’t always want to” be recog-
nized for such efforts. “USD tends to be a little bit
conservative,” he said. “They’re doing some great things. I don’t know why they haven’t filled out the survey, other than their Cath- olic background—and as a Catho- lic, I find that really disturbing.” Cartwright said that “to auto-
matically assume USD isn’t a gay- friendly campus because of its Catholic [affiliation] is unfair. “It’s quite the opposite, which
I find to be absolutely fascinat- ing,” he said. Whether colleges score high or
low on the survey, Windmeyer said a paradigm shift is evident in that colleges are “actually arguing and competing to be more LGBT-friend- ly than the college down the street. We would never have been having
this discussion five years ago.” He said Campus Pride plans to
raise the benchmark before next year’s survey, and that campuses that received five stars this time, may not fare as well next summer. Case noted that this will be We-
ber’s last year as SDSU’s president, after which he will be retiring. “It will be critical that we get
another president who’s going to be as supportive of LGBT issues as he’s been,” Case said, adding that while the ranking is good news, he hopes it won’t prove to be a double-edge sword. “It may give us a sense of
complacency when I think we still have some work to do,” he said.
—GSD Editor Pat Sherman contributed to this report
• Eat calcium rich foods that are low in fat or fat free
• Eat healthy fats but limit yourself to things like avoca- dos, olive oil and flaxseeds
• Limit salt intake and kick the salt shaker habit
• Limit sweets and alcohol intake, which have lots of empty calories
EAT LIGHT Living in a “super size”
America is hard, where portion sizes are out of control. Did you know that a healthy portion size of meat (three ounces) is the size of a deck of cards? Or that one medium fruit is equivalent to a baseball, not a softball! Eating light will not only reduce your caloric intake but also keep you from feeling
sluggish after a
meal, and not as though you have to unbutton your pants or loosen your belt.
EAT OFTEN I can never stress enough
how important it is to eat healthy snacks throughout the day while watching meal portions so that the body should be a little hungry for a mid-morning snack as well as afternoon snack. A healthy snack could consist of Greek yogurt with a banana, a handful of almonds or string cheese and an apple. Eating throughout the day will help to boost your me- tabolism. Breakfast is the most important meal of the day so you want to take in good calories early to kick-start your engine. Think about it this way, you put gas in your car to drive, right? Well, your body is your luxury vehicle and it needs food to fuel your hot engine. Starting your day right with protein, whole grains and complex carbs will rev up your metabolism! Use your food journal and the tips in this article to help you speed toward your fitness goal. If you need help determining how many calories you should take in daily, or have more questions, feel free to contact me at Fitness Together at (619) 794-0014 or visit us online at ftmissionhills. com.
Stay healthy, my friends, with this new tool to sculpt a beautiful you!
August 13-August 26, 2010 GAY SAN DIEGO
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