Today’s Re-Powering information. I have said in the past that I am not a fan of taking vitamins without having testing done. You are completely guessing if you go to the grocery store or health food store and begin stocking up on vitamins. Most of the time the quality is poor and you have no idea if that’s what your body needs. Besides a multi vitamin as a catch all, the one thing that I believe everyone can benefit from supplementing with is fish oil. We simply don’t’ get enough Omega’s from our diet unless you are eating a lot of the food sources listed below.
Of the tribes who live to be over 100 years old, all have a rich omega diet. Omegas are important for heart health, skin, to prevent Alzheimer’s and more. Read the article below to begin adding these omega rich foods to your diet. If you are not getting enough of these foods, consider a supplement.
11 Easy Ways to Load Up on Healthy Omega-3 Fats
Food choices you make every day can boost your omega-3 intake
By Sarah Baldauf
Posted August 1, 2008
Omega-3 fatty acids are essential to good health, but their benefits may be missed because the American diet is chock full of omega-6 fatty acids instead. (Learn more about the pros and cons of omega-3s and 6s here.) Many foods contain both fatty acids. To ensure you get your fill of -3, you'll need to be conscientious at the grocery store. Here are 11 ways to get more omega-3 and crowd out omega-6:
Video: Healthful Eating Recipes
Video: Healthful Eating Recipes
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Recommendations by Loomia
Salmon. This fatty fish is exploding with omega-3 and is relatively low in omega-6. It just may be the best omega-3 bang for your buck in the seafood aisle.
Bluefin tuna. This fatty fish is packed with omega-3s and low in omega-6. Not so keen on tuna? You've got choices: mackerel, herring, and rainbow trout.
Anchovies and sardines. Though not everyone's favorite, these slimy, oily options are other good omega-3 sources. They also tend to be high in sodium, though.
Crustaceans. Fish isn't the only kind of seafood that packs an omega-3 wallop. Shrimp, mollusks, and Alaskan king crab are also excellent sources that also won't load you up with omega-6.
Oils. Throw a dash of flaxseed oil onto salad and start cooking with canola oil for a nice hit of omega-3. By subbing out other vegetable oils (like soybean, corn, and cottonseed oils), you'll also lessen your omega-6 load.
Beans. Some legumes are better than others for tipping the omega balance your way. Kidney, pinto, and mungo beans will do you right. Chickpeas are less helpful.
Nuts and seeds. Add a nutty flavor to salad, yogurt, or morning mueslix with walnuts or flaxseed. A small handful of either will up your omega-3 intake.
Spinach. Popeye was on to something. Serve up this leafy green in a salad, or sauté it and add it to pasta.
Winter squash. Keep an eye out for this seasonal vegetable—it makes an interesting side dish that boosts your omega-3 intake.
Broccoli and cauliflower. These cruciferous veggies are on your side when it comes to omega-3s.
Papaya. A tropical delight, papaya may be the only fruit in your supermarket with more omega-3 than omega-6.
For more advice on balancing essential fatty acids in your diet, read "The Right Way to Get Your Omega-3s and -6s."
End
Have a healthy day,
Showing posts with label healthy diet. Show all posts
Showing posts with label healthy diet. Show all posts
Sunday, August 9, 2009
Friday, August 7, 2009
Tips for Eating Fast Food
I hope you don’t eat fast food, but if you do, here are a few healthier options from the American Heart Association. Below that you can see some healthier choices at family restaurants.
Tips for Eating Fast Food
grilled chicken sandwich
Fast food used to mean fried food, but today food franchises are offering people more healthy alternatives. Chef salads, grilled chicken sandwiches and frozen yogurt are just three examples.
Tips
Beware of topping burgers with cheese, special (mayonnaise-based) sauce and bacon — they add saturated fat and calories.
* Pickles, onions, lettuce, tomato, mustard and catsup add flavor without the fat.
* Steer clear of fried fish sandwiches.
* A baked potato can be a healthy option, but have it with low-fat sour cream instead of butter, full-fat sour cream or cheese.
Instead of Try
Danish
Small bagel
Jumbo cheeseburgers
Grilled chicken, sliced meats or even a regular 2 oz. hamburger on a bun with lettuce, tomato and onion
Fried chicken or tacos
Grilled chicken or salad bar (but watch out for high-calorie dressings and ingredients)
Fried chicken pieces
Chicken fajita pitas
French fries
Baked potato with vegetables or low-fat or fat-free sour cream topping
Potato chips
Pretzels, baked potato chips
Milkshake
Juice or low-fat or fat-free milk or a diet soft drink. (Limit beverages that are high in calories but low in nutrients, such as soft drinks)
Tips for Eating at Family Restaurants
garden fresh salad
Too tired to cook? When you pack the family off to one of the many mid-priced "family style" restaurants, keep these healthy selections in mind.
Tips
* Avoid dishes with lots of cheese, sour cream and mayonnaise.
* Instead of fried oysters, or fried fish or chicken, choose boiled spiced shrimp, or baked, boiled or grilled fish or chicken.
* Choose bread or pita pockets over croissants.
* Salads make great meals, but be careful of the dressing.
* Split a large entree with another family member. You’ll save dollars — and calories!
* Try to avoid all-you-can-eat buffets because you're more likely to eat more than you need.
Instead of Try
Cream soups
Broth-based soups with lots of vegetables
Quiche and salad
Soup and salad
Buffalo chicken wings
Peel-and-eat shrimp
Fried chicken sandwich
Blackened chicken sandwich
Chicken fried steak
Veggie burger
French fries or potatoes and gravy
Baked potato; potatoes without gravy; rice without gravy; cooked greens made without salt pork or lard
Creamy coleslaw
Sautéed vegetables or tossed salad
Hot fudge sundae or ice cream
Non-fat yogurt, sherbet or fruit ice
End
Have a pleasant day and a fabulous weekend,
Tips for Eating Fast Food
grilled chicken sandwich
Fast food used to mean fried food, but today food franchises are offering people more healthy alternatives. Chef salads, grilled chicken sandwiches and frozen yogurt are just three examples.
Tips
Beware of topping burgers with cheese, special (mayonnaise-based) sauce and bacon — they add saturated fat and calories.
* Pickles, onions, lettuce, tomato, mustard and catsup add flavor without the fat.
* Steer clear of fried fish sandwiches.
* A baked potato can be a healthy option, but have it with low-fat sour cream instead of butter, full-fat sour cream or cheese.
Instead of Try
Danish
Small bagel
Jumbo cheeseburgers
Grilled chicken, sliced meats or even a regular 2 oz. hamburger on a bun with lettuce, tomato and onion
Fried chicken or tacos
Grilled chicken or salad bar (but watch out for high-calorie dressings and ingredients)
Fried chicken pieces
Chicken fajita pitas
French fries
Baked potato with vegetables or low-fat or fat-free sour cream topping
Potato chips
Pretzels, baked potato chips
Milkshake
Juice or low-fat or fat-free milk or a diet soft drink. (Limit beverages that are high in calories but low in nutrients, such as soft drinks)
Tips for Eating at Family Restaurants
garden fresh salad
Too tired to cook? When you pack the family off to one of the many mid-priced "family style" restaurants, keep these healthy selections in mind.
Tips
* Avoid dishes with lots of cheese, sour cream and mayonnaise.
* Instead of fried oysters, or fried fish or chicken, choose boiled spiced shrimp, or baked, boiled or grilled fish or chicken.
* Choose bread or pita pockets over croissants.
* Salads make great meals, but be careful of the dressing.
* Split a large entree with another family member. You’ll save dollars — and calories!
* Try to avoid all-you-can-eat buffets because you're more likely to eat more than you need.
Instead of Try
Cream soups
Broth-based soups with lots of vegetables
Quiche and salad
Soup and salad
Buffalo chicken wings
Peel-and-eat shrimp
Fried chicken sandwich
Blackened chicken sandwich
Chicken fried steak
Veggie burger
French fries or potatoes and gravy
Baked potato; potatoes without gravy; rice without gravy; cooked greens made without salt pork or lard
Creamy coleslaw
Sautéed vegetables or tossed salad
Hot fudge sundae or ice cream
Non-fat yogurt, sherbet or fruit ice
End
Have a pleasant day and a fabulous weekend,
Friday, July 24, 2009
Top 8% of the population .... WOW
Today’s Repowering Information – Congratulations for being in the top 8% of the population that takes care of themselves by exercising regularly, limiting alcohol intake, eating fruits and veggies, and avoiding smoking. It does not sound like much and it seems to be common sense but more than 90% of the population is not exercising, consuming too much alcohol, avoiding fruits and veggies and or smoking. Those are some pretty sad statics. I am thankful you are in the minority, the healthy ones, the thrivers!
Let what you live each day be contagious. Continue to be a good role model for your children, spouses, family, neighbors and strangers. The reward is worth it!
American's Health Habits: Worse Than Ever
David Schipper June 18, 2009 from Core Performance
It appears that we’re failing in our attempt to turn this country fit, according to sad new statistics out of the Medical University of South Carolina, which show that even fewer of us are adhering to a healthy lifestyle when compared to life habits from two decades ago.
The number of people exercising 12 times a month or more, not smoking, eating five or more fruits and vegetables daily, imbibing alcohol moderately and maintaining a healthy weight has decreased from 15 percent to 8 percent between the periods of 1988-1994 and 2001-2006. The results come from a comparison of two large-scale government studies of the U.S. population.
More details:
* In the intervening years, the percentage of adults aged 40-74 years with a body mass index greater than 30 has increased from 28 percent to 36 percent.
* Physical activity 12 times a month or more has decreased from 53 percent to 43 percent.
* Eating five or more fruits and vegetables a day has decreased from 42 percent to 26 percent. Smoking rates have increased slightly (26.9 percent to 26.1 percent).
* Moderate alcohol use has increased from 40 percent to 51 percent.
What’s worse, the researchers also concluded that people with heart disease, diabetes, high blood pressure, high cholesterol or risk factors for those conditions, were no more likely to stick to a healthy lifestyle than healthy Americans.
The take-home: If you're in the 8 percent of Americans maintaining healthy habits, keep up the great work. And if you see your family members and friends losing their fight with fat, give them support. We all need it.
End
This will be the last e-mail to the June 29th Boot Camp Group. I will begin using the August 3rd contact list immediately so please sign up so that you don’t miss anything. www.ArgyleBootCamp.com.
Thank you all for your commitment to fitness, to me as your coach and to Argyle Adventure Boot Camp. I appreciate you and always welcome your feedback. Please feel free to send me your thoughts on camp and I will consider them moving forward. I want this to be the best camp and provide you with the best results!
Have a beautiful week.
Thursday, July 23, 2009
A list of foods that people think are healthy, but really are not.
Today’s Re-Powering information – I came across this list of foods that people think are healthy, but really are not. Some will be obvious to you b/c you are so savvy, but others may not. I searched for this list in working with a new client who is over 250 pounds (she lost 6 pounds her first week). I feel like her diet is so poor that even things that seem obvious to her are not. She is making better, but still poor choices. Change happens gradually. I still thought everyone would find this info helpful b/c it gives you some great alternatives. Pass this one on.
Foods and Drinks that People Think are Healthy but are Not Healthy
E-mail
Written by Jeff Behar, MS, MBA
Today more than ever many people want to look good, feel good and fight the bulge, so many people try to eat healthy anunhealthy health foodsd try to eat good. I stress the word "try" because although many people want to eat healthy, so many people lack the basic understanding of nutrition, and in their efforts to eat healthy foods, many people eat foods that are totally unhealthy for them. Marketing tricks, marketing gimmicks and deceptive advertising of many food companies and also poor nutrition knowledge by the media and many people blogging about healthy foods across the web does not help matters. The following is a list off several "health foods" and "health drinks" that are just not that healthy.
UNHEALTHY BREAKFAST FOODS
Breakfast Cereals. Breakfast cereals may be quick, and many taste good, but most are horribleunhealthy cereals for your health
The downside: Most breakfast cereals are often high in sugar & salt and their vitamin/mineral content is chemical based. Drop that spoon.
If you can’t resist: Opt for cereals with LESS processed sugars. Do realize though, that not all low sugar cereals will be healthier than their full-sugar counterparts. When you pick up a box of cereal, read the ingredients list. Try to select cereals listing whole-grain wheat, whole oats or wheat bran as the first ingredient. Whole-grain cereals will have more fiber. These are the healthiest cereals because they stabilize the body's sugar-control system, reducing the incidence of Type 2 diabetes and lower the risk to heart disease. Also look for cereals that are fortified with vitamins and minerals. Look for cereals fortified with B-vitamins, zinc and iron, as well as a high amount of vitamin C because it aids in iron's absorption. Good examples include: Kellogg's Complete Wheat Bran Flakes, Kellogg's Mini-Wheats, and Kashi Heart to Heart Cereal. Of course there are many more. Just read the labels and choose wisely.
Healthy alternative(s): Healthy alternative: non-processed cereals like bran, or no sugar added oatmoatmealeal. Everyone knows how healthy non-processed cereals like bran cereals are; since they contain lots of fiber (a mere 1/3rd cup of bran contains about 14 grams of fiber). To improve the taste and add variety you can cut up small pieces of high fiber fruit like, apples, dates, figs, pears and prunes and easily reach your recommended daily amount of fiber before you even leave the house!.
If you do not like the taste of bran type cereals a great Healthy alternative is oatmeal. A steaming bowl of fresh cooked oatmeal is the perfect way to start off your day, especially if you are trying to prevent or are currently dealing with heart disease or diabetes. With the exception of certain flavored varieties, oatmeal is 100% natural. Oatmeal contains several important vitamins, minerals, anti-oxidants, heart health fiber, and a wide variety of additional nutrients and phytonutrients important to good health. There are several confirmed health benefits attributed to old fashioned oatmeal; as long as it is the unprocessed version. Oats, oat bran, and oatmeal contain a specific type of fiber known as beta-glucan which can enhance the human immune system's response to bacterial infection, lower blood sugar levels, lower blood pressure, lower risk to several cancers, lower risk to type 2 diabetes, insulin resistance, obesity, and lower the risk to cardiovascular disease which reduces the risk to conditions such as atherosclerosis, heart attack and stroke. This soluble fiber helps remove LDL or "bad" cholesterol, while maintaining the good cholesterol that the body needs. An added benefit of beta-glucan, is there are studies that show beta-glucan enhances the human immune system's response to bacterial infection. Study after study has proven the beneficial effects of beta-glucan on cholesterol levels. Studies show that in individuals with high cholesterol (above 220 mg/dl), consuming just 3 grams of soluble oat fiber per day (an average amount found in one bowl of oatmeal) typically lowers total cholesterol by 8-23%. This is highly significant since each 1% drop in serum cholesterol translates to a 2% decrease in the risk of developing heart disease. The soluble fiber in oatmeal absorbs a considerable amount of water which significantly slows down your digestive process. This result is that you'll feel full longer, i.e. oatmeal can help you control your weight.
Higher intakes of whole grains like oatmeal also increase insulin sensitivity by lowering the glycemic index. The soluble fiber slows also down the digestion of starch which keeps blood sugar steady. This reduces the risk for type 2 diabetes. Oats are also a very good source of several antioxidants like, vitamin E, tocotrieonols, selenium, phenolic acids, phytic acid and a unique antioxidant compound called avenanthramide. These multifunctional antioxidants come in immediate-release to slow-release forms and thus are available throughout the gastrointestinal tract over a long period after being consumed. These powerful antioxidants prevent free radicals from causing damage to cells in the body, reducing the risk to several diseases, including cardiovascular disease, and for cancer, especially colon cancer and breast cancer. Oats and other whole grains contain many other important micronutrients like: phytoestrogens, plant compounds that may lower the risk to cancers, and positively affect blood cholesterol levels, blood vessel elasticity, bone metabolism, and many other cellular metabolic processes; B vitamins, minerals like copper, iron, phosphorus, zinc, manganese and magnesium, a mineral that acts as a co-factor for more than 300 enzymes, including enzymes involved in the body's use of glucose and insulin secretion. Oatmeal cooked in milk enhances the food value of the dish, as milk is rich in calcium and protein. Also consider adding a scoop of metabolism-boosting protein.
Instant Flavored Oatmeal: Instant flavored oatmeal are not the same as their 100% naquaker_flavored_instant_oatmealtural cousins. Although they have oats in them, they are not as healthy as you may think.
The downside: Most instant oatmeal contains large amounts of sugars and has less fiber than the unprocessed versions.
If you can’t resist: Opt for 100% rolled oats and add in some fruit, or some natural sweeteners
Healthy alternative(s): 100% rolled oats. 100% rolled oats provide all the health effects discussed above.
Muffins. Many people reach for a bran muffin believing that a bran muffin is healthy and palarge_muffinrt of a nutritious breakfast.
The downside: Most bran muffins contain little bran. Additionally many muffins today are HUGE. Years ago, one muffin was approximately 150, 3 to 5 grams of fat and about the size of tennis ball. Today, muffins are supersized! It is not uncommon for a muffin to be 350 to 450 calories, with 15 to 20- grams of fat. They also contain little to no protein. Protein is important to body functions and it also helps increase insulin sensitivity by lowering the glycemic index of the meal, and increase fullness.
If you can’t resist: Stick to muffins that are of normal size (or split one with someone). Opt for muffins with a short ingredient list, made from whole grain flour, corn meal or bran. Choose a muffin that has 5 or more grams of fiber, less than 200 calories per serving and no more than 5 grams of fat or added sugars.
Healthy alternative: Try a whole-grain English muffin. Spread a light layer of peanut butter on a toasted half, and then top with fruit. That will set you back only about 150 calories, plus you’ll have some healthy nutrients to show for it.
Bagel with Cream Cheese. Many people grab a bagel, often with cream cheese or jam in thebagels-and-cream-cheese morning. This may be easy and quick, but definitely not healthy.
The downside: A bagel at some of the bagel chains can be four servings of bread. Most also contain processed white flour, and simple carbs that will convert quickly to sugar once in your body. They also contain little nutrition and barely any protein. A bagel with cream cheese can top the calorie charts at approximately 500-700 calories and can contain upwards of 40 grams of fat! The bread is bad enough, containing 300 calories and 60 grams of carbohydrates, but add a healthy serving of cream cheese and your "harmless" bagel weighs in as worse than a Whopper.
If you can’t resist: If you must have a bagel, look for bagels made from whole grains where possible. This would make a slightly better choice, as the added fiber would help slow down the breakdown from starch to sugar. Eat half the bagel and top it with an egg white omelet or some tuna or white fish. This swap will save you nearly 200 calories, plus provide a surge of metabolism-boosting protein. Note: most bagel chains “whole wheat” bagels, are anything but whole wheat. Most “whole wheat” bagels are mostly white flour with a little whole wheat thrown in.
Healthy alternative: Skip the bagel and have a egg white omelet. This swap will save you nearly 300 calories, plus provide a surge of metabolism-boosting protein. And a recent study from the University of Connecticut found that eating eggs can help raise HDL (good) cholesterol.
Yogurt with Fruit at the Bottom. Individually, fruit and yogurt are two of the healthiest food choiyoghurt_with_fruit_on_the_bottomces at the grocery store. Yogurt is nutrient-rich. Live and active cultures are beneficial for the intestines and immune system. Fruit can provide lots of good vitamins and minerals, and also fiber. But Yogurt with fruit at the bottom does not offer the same healthy benefits of eating these items separately and in their unprocessed form.
The downside: If you are eating yogurt with fruit at the bottom in the morning, you might as well be eating candy. Manufacturers add corn syrup to most of these products which effectively doubles the amount of sugar. A small cup can contain upwards of 30n grams of sugar! Even the fat free products are not necessarily healthy. They still contain lots of added sugars. The low sugar varieties may also not be so healthy. Most of these varieties contain artificial sweeteners like aspartame suspected to cause health effects.
If you can’t resist: Choose the lower sugar varieties that contain active yogurt cultures.
Healthy alternative: Make your own yogurt and fruit snack. Mix a cup of nonfat plain yogurt with a half cup of mixed berries. This way you minimize the sugar, and maximize the health benefits of the yogurt. Natural unprocessed yogurt contains live active cultures to help your digestive system, as well as metabolism boosting protein.
UNHEALTHY LUNCH FOODS
Store Bought Sandwiches. Most store bought sandwiches are anything but healthy. Even thsubway-sandwiche sandwiches labeled as healthy, can contain more calories and more fat than a fast food hamburger.
The downside: Most store bought sandwiches contain highly processed luncheon meets (see below) that are full of preservatives. They also often contain sugar-laden salad dressings, little veggies & proteins and too much white bread. The freshness is questionable and you need the foot-long to fill your stomach. The large amount of processed white bread and small serving of protein causes a surge in blood sugar. Because the protein serving is usually small, it does little to lower blood sugar and increase satiety (fullness) levels.
Often labeled “fitness” or “light”, but containing sugar-laden salad dressings, little veggies & proteins and too much white bread. Freshness is questionable and you need the foot-long to fill your stomach. Few things are quite as American as brown-bagging it with a bologna or ham and cheese lunchmeat sandwich. Indeed, refrigerated processed meats, including deli meats, brought in about $17 billion in 2004, according to a report by Packaged Facts. Refrigerated sliced lunchmeats are a $3-billion industry.
If you can’t resist: Look for sandwiches that are fresh, little to no preservatives, low fat dressings (e.g., mustard instead of mayo, or vinaigrette with healthy oils), and containing a healthy serving of low fat protein (e.g., fresh turkey breast).
Healthy alternative: Make your own healthy sandwiches with a healthy serving of low fat protein and healthy serving of vegetables.
Lunch Meats. Refrigerated sliced lunch meats are a $3-billion industry. Luncheon meats are easy,hillshirefarms_blackpepper turkey breast quick and convenient. For many it is a quick way to get needed protein into their diet.
The downside: Many lunch meats, including ham, turkey and roast beef contain added solutions of water, sodium and water or water and spices. Most luncheon meats contain nitrites and nitrates (preservatives), monosodium glutamate (MSG), and other coloring and flavoring additives that have been linked to cancer. Nitrates can lead to the formation of nitrosamines, "which have been identified as carcinogenic substances for quite some time. Cancers of the esophagus, larynx, mouth, liver and stomach seem to be associated with nitrosamines. Monosodium glutamate (MSG has been associated with sudden cardiac death, particularly in athletes, and excitotoxic damage to brain neurons. If this was not bad enough, in August 2006, the U.S. Food and Drug Administration approved six viruses as a food additive to be sprayed on cold cuts and packaged deli meats to protect against the food-borne-bacteria Listeria monocytogenes that is sometimes found on cold, packaged meat products
If you can’t resist: Choose low fat luncheon meets that do not contain preservatives, coloring and other flavoring additives.
Healthy alternative: Have your grocer cut your luncheon meets directly from freshly cooked whole turkey or chicken breast.
Fast Food Salads. People today want to be healthy, and in an effort to be healthy many peopunhealthy saladle opt out of the burger and fries at a fast food place and reach for what they believe to be a healthier alternative: a salad. However, all salads are not equal when it comes to nutrition, and just because a salad has a little lettuce and is served in a bowl does not make it healthy. In fact MOST store bought salads, and MOST salads from fast food establishments are anything BUT healthy.
The downside: Often these salads lack the darker healthier vegetables, use iceberg lettuce rather than a healthier alternative. These salads also often come with fattening products already on them, like whole eggs and cheese. Once you add the sugar-laden salad dressings, bacon bits, and the croutons which tend to be fried or baked in oil, these “healthy” salads can top 800 calories and contain over 65g of fat. This is more calories and fat than a McDonald’s Big Mac and medium fries. A salad like this contains 70 percent of the fat that a man should eat in a day, and almost 100% of the fat that a woman should consume in a day.
If you can’t resist: Order a salad that does not come with fattening cheese and other fattening products on it. Look for a salad with lots of different colors as it’s likely to have one or two of your five to seven vegetables a day. Pass on the sugar-laden salad dressings, the croutons, the bacon bits and most of the other “sides” they throw in.
Healthy alternative: Make your own salads. This way you can control exactly what is in the salad. You can also ensure that you include enough veggies and enough protein and minimize unhealthy fats and toppings that are loaded with salt, sugar, preservatives and unhealthy fats. In regards to dressings, opt for balsamic vinegar. If you are creative, you can also create your own fresh healthy salad dressing, using ingredients like heart healthy olive oil, garlic, balsamic vinegar, lemon juice and Dijon mustard. Beans, raw almonds, and tomato salsa can also make great salad toppers.
“Light and Healthy” Frozen Meals. Frozen meals are quick and convenient. There is no argufrozen_mealment that frozen dinners have become less unhealthy over the years with the addition of such options as Healthy Choice, Lean Cuisine, and South Beach. Although these ”healthy” versions include some vegetables and low fat protein, these “healthy” frozen meals are still not all that healthy.
The downside : These frozen meals are processed, high in sugar, and come with sauces and are still usually high in sodium. Many frozen dinners contain preservatives such as BHT, a possible carcinogen in animals, as well as polysorbate 80 and propylene glycol, the same ingredient found in antifreeze. Although consuming these preservatives from an occasional frozen dinner is unlikely to be harmful, combining frozen dinners with other processed foods on a daily basis could expose you to more preservatives than you need. Most frozen dinners also contain a minimum of 600 mg of sodium and may have as much as 1,900 mg of sodium. With these high sodium values, it can be a challenge to stay within the recommended daily sodium intake of 2,400 mg. or less daily. Additionally the entrée in a healthy frozen dinner is often short on protein, and the vegetable sides included are often well under a serving, limiting your ability to consume the recommended five to seven servings of fruits and vegetables on a daily basis. Eating too many heavily processed foods can also leave you short on key nutrients, fiber, vitamins and minerals.
If you can’t resist: Choose brands like Healthy Choice which have less fat, less sodium, less fats and less calories.
Healthy alternative: A healthier alternative would be to spend a day cooking large batches of your favorite meals, then freezing them in convenient portion-sized containers. The advantages to making your own frozen meals are: you can control what goes in them, there’s no need for preservatives, and they save you money. Another advantage homemade frozen dinners help you use up all your groceries, including canned veggies. This can be a huge money saver if you’re someone who finds food going to waste in your fridge or in your pantry.
Processed Soy Products. While soy may be low in fat and has some cardiovascular and osoy_burgersverall health benefits because of their high content of polyunsaturated fats, fiber, vitamins, and minerals and low content of saturated fat, these benefits are not as substantial as was once believed. Emerging science is actually linking processed soy foods like soy milk, soy meat products, soy ice cream, soy energy bars, etc., to a variety of unhealthy conditions.
The downside: Despite the myriad of health claims that surround soy, processed soy foods like soy milk, soy meat products, soy ice cream, soy energy bars, etc., have been linked to:
· Lower testosterone in males
· Increased estrogen in males
· Digestive problems
· Thyroid dysfunction
· Cognitive decline
· Reproductive disorders
· Immune system breakdowns
· Heart disease
· Cancer (Phytic acid, trypsin inhibitors, toxic lysinoalanine and highly carcinogenic nitrosamines are all highly present in soy products).
· Increased incidences of breast cancer among women
If you can’t resist: If you want to eat soy, stick to the unprocessed versions (tempeh, miso and edamame). Eat all processed soy in moderation.
Healthy alternative: Any high protein whole food such chicken breast, turkey breast, fish, egg whites, low fat milk, goats milk, coconut milk, almond milk, high protein seeds, high protein beans, and lentils. High quality low fat natural protein powders made from whey and egg protein is also a good alternative.
UNHEALTHY SIDE DISHES
White pasta, white bread, white rice, etc. These products are a staple for many. However, these wonder_white_breadproducts through processing have had many health benefits of eating them removed. Most people are unaware of the health implications that consuming too much of them can cause.
The downside: White paste, white bread and white rice have had have been stripped of their outer bran coating and inner germ during the milling process, leaving only the endosperm. This removes the healthy fiber, and many of the healthy nutrients, including the phytochemicals and antioxidants which help to protect against coronary heart disease, certain cancers, and diabetes. By removing the outer bran coating and inner germ during the milling process, the otherwise healthy lower glycemic foods become higher glycemic foods which increase the chances of developing insulin resistance, type 2 diabetes and several other health conditions including obesity, age-related macular degeneration (AMD) and many more. The bran also contains essential oils which help lower serum cholesterol which is a major risk factor in heart disease. Therefore the oil in the bran helps to reduce the risk of heart disease.
If you can’t resist: Eat these in moderation, choose smaller portions and add low fat protein to the meal which will lower the overall glycemic index and not raise blood sugar levels as badly.
Healthy alternative: Choose 100% whole grain versions of rice, pasta and bread, which have more fiber, more nutrients and have a lower glycemic index. Lower glycemic index foods are associated with a slower and less dramatic rise and fall of blood sugar.
Beans packed in sugary syrups (e.g., Boston Baked Beans). Baked beans are good for you bebaked_beanscause these types of beans are loaded with fiber; however this benefit comes with a number of downsides.
The downside: The sugary syrup that baked beans come in contains as much sugar as in a can of soda. This sugar spikes your blood sugar and insulin levels. This is never good for preventing heart disease or type II onset diabetes. It is also a very high caloric product that can contribute to weight gain.
If you can’t resist: Eat a small portion. Add in some low fat protein which will lower the overall glycemic index and slow the rise in blood sugar levels.
Healthy alternative: Choose red kidney beans or garbanzo beans which are packed with protein and fiber.
delmonte_fruit_cocktail
Fruit cocktail. Fruit cocktail has made the list for the obvious reasons, sugar and calories.
The downside: Fruit cocktails whether they come with heavy syrup or even in fruit juice are loaded with sugar. Typically there’s more sugar in a can of fruit cocktail than in a candy bar or a glass of soda. As far as nutritional benefits, because the fruit is processed you do not get the fiber and many of the nutritional benefits that you would get as you do with whole fruit. Also many of the brands also contain unhealthy preservatives. Stick to the real stuff/
If you can’t resist: Make your own fruit cocktail using whole fruits.
Healthy alternative: Eat whole fruit including the skin if possible, but limit it to one serving of fruit per meal/snack to avoid insulin spikes.
UNHEALTHY SNACKS
Granola Bars. Because granola bars contain two healthy ingredients, oats & nuts, mnatures-valley-oats-n-honey ganola barany people believe that granola bars are healthy. Adding to the confusion is they are often marketed as healthy food.
...
Wednesday, July 1, 2009
Low Caloric Diets- protein at EVERY meal
Today’s Repowering information – This article is by Tom Venuto. . It explains why I also recommend you have a protein at EVERY meal and watch your portion sizes as well as create a small caloric deficit each day. This is a Q&A from Tom’s Newsletter about cutting carbs for weight loss.
QUESTION: Tom, I've been reading your stuff for years and I also read a lot of other sites and message boards including some of the low carb boards. I have finally come to the conclusion, both from all my reading and my personal experience, that the idea that one will lose weight just by cutting carbs is a myth.
And I welcome anyone who thinks they can to go ahead and try to prove me wrong. I'm not looking for a fight of course, just looking for good information and discussion.
Consider the following two situations; each involves an identical male who requires 3,000 calories/day to maintain his current weight.
SITUATION #1: The individual reduces his calories to 2,500/day, which theoretically will result in losing one pound/week. The individual divides his calories so 60% (1500) come from Carbs and the remainder come from Fat and Protein. Will he lose weight even though he's eating a lot of Carbs? I believe the answer is YES because even though the carbs are high (60%), he is in a calorie deficit.
SITUATION #2 The individual adopts a Low Carb Diet by eating only 25 grams of Carbs daily (100 calories). He then eats an additional 2900 calories of Fat and Protein. Will he lose weight?
I believe the answer is NO because even though the carbs are low, he is eating at his maintenance level.
Now, I understand that there are advantages to controlling insulin and reducing Carbs, including some health benefits for some people, but what I often don't see on the low carb benefit list is the impact that fat has on controlling appetite.
I believe that Fat satiates even the largest appetite, causing you to eat less.
Therefore, I believe that the reason a Low Carb Diet works is because people who follow it eat fewer calories.
I would love to get your feedback on this Tom and if you or any of your newsletter or blog readers have any studies or information proving me wrong, please let me know.
Thank you
John in Texas
PS. I realize I'm not the first to question a Low Carb diet, so my apologies if this has been discussed in your newsletters before.
ANSWER:
Thanks for your well-thought out question John. Yes, we've
discussed this before, but it's timely and worth discussing
again, especially with some of the long-term research that
was just published earlier this year.
You are preaching to the choir though, my friend. You are
right, fat loss hinges on calories in versus calories out.
BUT -- and there is a big BUT -- we really need to make some
distinctions about low carb and high protein so we don't
throw out the baby with the bathwater. Low carb has some
advantages. More importantly, so does high protein.
Heres where most of the confusion comes from in this whole
low carb thing:
Are we talking about low carb in a free-living / ad-libitum
(non calorie counting) situation, or are we talking about a
laboratory-controlled study or a strict calorie-counting
situation?
This makes all the difference because in a free-living,
situation, low carb almost always beats high carb for
weight loss, especially in the early weeks and months on
the program.
This can be partly explained by water weight and glycogen
loss in the initial weeks, but also by actual greater fat
loss during the early stages.
However, this is not because of "metabolic advantage" of
low carbs over high carbs, it is because subjects in these
types of studies ate less in the low carb group.
In other words, low carb diets usually control appetite
better, when calories are not counted,... i.e. you get
automatic calorie control.
So you are correct in your conclusion.
Furthermore, it's difficult to eat too much when you remove
an entire group of calorie dense foods (sugars and starches)
which are a food group responsible for providing a huge
portion of the calories in most people's diets.
Sure, you can overeat on dietary fat as well, at least
in a mixed diet, but apparently not easily in the absence
of carbs.
Now, heres the kicker...
As soon as you start controlling calories.. I mean hospital
ward or research facility controlled, where the subjects
cannot pick and choose their own food, and instead, the food
is weighed and measured and almost literally spoon fed to
the subjects, the difference in weight loss between low
carb and high carb shrinks or even vanishes.
In other words, when calories are matched, there is little
or no difference in fat loss between a high carb and low carb
diet, when dietary fats and carbs are the variables manipulated.
In the long term studies, even more valuable data has emerged...
The big study by the New England Journal of Medicine that got all
that publicity earlier this year confirmed it once again...
Even though low carb diets work better in the short term for
weight loss in free living subjects, the advantage decreases
by month six, and disappears after a year or two.
The moral of the story is (drumroll please)...
Most people don't stick with ANY type of diet very well for very long.
And... the extreme low carb diets in particular have lower long
term adherence rates and poor long term maintenance rates.
Now, this does not mean that low carb diets do not have
benefits. They certainly do, and some of them are health
related (which is beyond the scope of this column).
Others are fat loss related...
If you automatically eat less due to appetite suppression and
removal of calorie dense foods, that is clearly an advantage,
it's just not the advantage that most low carb advocates
suggest.
There is no proof of metabolic advantage purely from
restriction of carbs and insulin does not lead to obesity
in a cause and effect sense, insulin merely plays a role
in the process of partioning surplus carbs into fat stores
or in suppressing fat release.
Insulin is important to manage, but not the deciding factor
in whether you lose fat or not.
One change in macronutrients that DOES help fat loss is an
increase in protein. Protein is highly thermogenic - about 30%.
So 30% of the energy in protein is not available for potential
fat storage, as it is metabolized just in the digestion process.
So in reality, you could say it's the higher protein, NOT
the reduced carbs, that provides the real advantage!
Ironically, a high protein diet is not always low in carbs.
Take the 40-40-20 macro split from BFFM (or BFL) for example.
40% of calories from protein is very high. And yet 40% carbs
is not very low!
The protein-induced thermodynamic advantage is somewhat small,
but it's significant if a large shift in protein intake is made
as is the case with a 30-40% protein program.
For example, the old food pyramid/ traditional dietician-style
diet is 15% protein. Research from the University of Washington
School of Medicine showed that when protein is doubled to 30%
(replacing carbs), there is a small but measureable advantage
even when matched calorie for calorie.
In free living studies, the advantage is even larger because
protein is a great appetite suppressant and is highly satiating.
In fact, protein NOT FAT, is the most satiating nutrient.
It appears that fat is psychologically satiating, but protein
is the hands down winner as the most satiating, appetite
suppressing macronutrient, physiologically speaking.
Thus, a protein with every meal and a 30% (or even higher) ratio of
protein is conducive to better fat loss - which incidentally is
EXACTLY how the Burn The Fat, Feed The Muscle program is set up
End
Have a peaceful day,
QUESTION: Tom, I've been reading your stuff for years and I also read a lot of other sites and message boards including some of the low carb boards. I have finally come to the conclusion, both from all my reading and my personal experience, that the idea that one will lose weight just by cutting carbs is a myth.
And I welcome anyone who thinks they can to go ahead and try to prove me wrong. I'm not looking for a fight of course, just looking for good information and discussion.
Consider the following two situations; each involves an identical male who requires 3,000 calories/day to maintain his current weight.
SITUATION #1: The individual reduces his calories to 2,500/day, which theoretically will result in losing one pound/week. The individual divides his calories so 60% (1500) come from Carbs and the remainder come from Fat and Protein. Will he lose weight even though he's eating a lot of Carbs? I believe the answer is YES because even though the carbs are high (60%), he is in a calorie deficit.
SITUATION #2 The individual adopts a Low Carb Diet by eating only 25 grams of Carbs daily (100 calories). He then eats an additional 2900 calories of Fat and Protein. Will he lose weight?
I believe the answer is NO because even though the carbs are low, he is eating at his maintenance level.
Now, I understand that there are advantages to controlling insulin and reducing Carbs, including some health benefits for some people, but what I often don't see on the low carb benefit list is the impact that fat has on controlling appetite.
I believe that Fat satiates even the largest appetite, causing you to eat less.
Therefore, I believe that the reason a Low Carb Diet works is because people who follow it eat fewer calories.
I would love to get your feedback on this Tom and if you or any of your newsletter or blog readers have any studies or information proving me wrong, please let me know.
Thank you
John in Texas
PS. I realize I'm not the first to question a Low Carb diet, so my apologies if this has been discussed in your newsletters before.
ANSWER:
Thanks for your well-thought out question John. Yes, we've
discussed this before, but it's timely and worth discussing
again, especially with some of the long-term research that
was just published earlier this year.
You are preaching to the choir though, my friend. You are
right, fat loss hinges on calories in versus calories out.
BUT -- and there is a big BUT -- we really need to make some
distinctions about low carb and high protein so we don't
throw out the baby with the bathwater. Low carb has some
advantages. More importantly, so does high protein.
Heres where most of the confusion comes from in this whole
low carb thing:
Are we talking about low carb in a free-living / ad-libitum
(non calorie counting) situation, or are we talking about a
laboratory-controlled study or a strict calorie-counting
situation?
This makes all the difference because in a free-living,
situation, low carb almost always beats high carb for
weight loss, especially in the early weeks and months on
the program.
This can be partly explained by water weight and glycogen
loss in the initial weeks, but also by actual greater fat
loss during the early stages.
However, this is not because of "metabolic advantage" of
low carbs over high carbs, it is because subjects in these
types of studies ate less in the low carb group.
In other words, low carb diets usually control appetite
better, when calories are not counted,... i.e. you get
automatic calorie control.
So you are correct in your conclusion.
Furthermore, it's difficult to eat too much when you remove
an entire group of calorie dense foods (sugars and starches)
which are a food group responsible for providing a huge
portion of the calories in most people's diets.
Sure, you can overeat on dietary fat as well, at least
in a mixed diet, but apparently not easily in the absence
of carbs.
Now, heres the kicker...
As soon as you start controlling calories.. I mean hospital
ward or research facility controlled, where the subjects
cannot pick and choose their own food, and instead, the food
is weighed and measured and almost literally spoon fed to
the subjects, the difference in weight loss between low
carb and high carb shrinks or even vanishes.
In other words, when calories are matched, there is little
or no difference in fat loss between a high carb and low carb
diet, when dietary fats and carbs are the variables manipulated.
In the long term studies, even more valuable data has emerged...
The big study by the New England Journal of Medicine that got all
that publicity earlier this year confirmed it once again...
Even though low carb diets work better in the short term for
weight loss in free living subjects, the advantage decreases
by month six, and disappears after a year or two.
The moral of the story is (drumroll please)...
Most people don't stick with ANY type of diet very well for very long.
And... the extreme low carb diets in particular have lower long
term adherence rates and poor long term maintenance rates.
Now, this does not mean that low carb diets do not have
benefits. They certainly do, and some of them are health
related (which is beyond the scope of this column).
Others are fat loss related...
If you automatically eat less due to appetite suppression and
removal of calorie dense foods, that is clearly an advantage,
it's just not the advantage that most low carb advocates
suggest.
There is no proof of metabolic advantage purely from
restriction of carbs and insulin does not lead to obesity
in a cause and effect sense, insulin merely plays a role
in the process of partioning surplus carbs into fat stores
or in suppressing fat release.
Insulin is important to manage, but not the deciding factor
in whether you lose fat or not.
One change in macronutrients that DOES help fat loss is an
increase in protein. Protein is highly thermogenic - about 30%.
So 30% of the energy in protein is not available for potential
fat storage, as it is metabolized just in the digestion process.
So in reality, you could say it's the higher protein, NOT
the reduced carbs, that provides the real advantage!
Ironically, a high protein diet is not always low in carbs.
Take the 40-40-20 macro split from BFFM (or BFL) for example.
40% of calories from protein is very high. And yet 40% carbs
is not very low!
The protein-induced thermodynamic advantage is somewhat small,
but it's significant if a large shift in protein intake is made
as is the case with a 30-40% protein program.
For example, the old food pyramid/ traditional dietician-style
diet is 15% protein. Research from the University of Washington
School of Medicine showed that when protein is doubled to 30%
(replacing carbs), there is a small but measureable advantage
even when matched calorie for calorie.
In free living studies, the advantage is even larger because
protein is a great appetite suppressant and is highly satiating.
In fact, protein NOT FAT, is the most satiating nutrient.
It appears that fat is psychologically satiating, but protein
is the hands down winner as the most satiating, appetite
suppressing macronutrient, physiologically speaking.
Thus, a protein with every meal and a 30% (or even higher) ratio of
protein is conducive to better fat loss - which incidentally is
EXACTLY how the Burn The Fat, Feed The Muscle program is set up
End
Have a peaceful day,
Monday, May 4, 2009
Drinking calories and weight gain
Today’s Re-Powering Information – First off, I love today’s quote. It’s the difference between knowing and doing. 99% of people would agree that exercise is important and good for them, yet less than 14% of our population exercises on a regular enough bases to see any benefit! Can you believe that? They know its good, you don’t need anything fancy to do it and yet so few people engage. You are the elite, in the minority! So I want to congratulate you on making fitness a priority. It will serve you in every area of your life. If I was not physically fit I don’t’ know how I would have gotten through some of the emotionally, financially, spiritually, socially, professionally and physically challenging times of my life. You are always in a better position when you are strong and healthy.
Speaking of knowing and doing, I know many of you enjoy an adult beverage. It’s only Monday but it is Cinco De Mayo tomorrow – another reason to . .. you guessed it – DRINK! Below are some facts on alcohol calories that may just limit or eliminate you drinking your calories. The average American drinks 300 calories a day. If you cut out one 12 oz caloric beverage (soda, juice, coffee, milk, wine, alcohol) you would automatically lost at least 2 pounds in a years time. That may not sound like a lot, but in 10 years it adds up – compared to putting that weight on!
Read on for more facts.
Many unaware of alcohol calories
Red wine in an off licence
The campaign is focusing on the calorie content of alcohol
Many people are unaware of the calorie content of alcohol, a survey shows.
Four in 10 did not know a glass of wine has the same calories (120) as a slice of cake, or that a pint of lager and a small sausage roll have 170 each.
The poll of 2,000 adults in England was carried out as part of the government's drive to curb people's drinking habits.
The campaign also stresses that a heavy drinking session is often followed by an unhealthy breakfast, which again helps to pile on the pounds.
The Know Your Limits campaign has in the past focused on other consequences of drinking, such as disease risk.
Alcohol and food calories compared
But to coincide with the focus on weight, the Department of Health carried out research showing a regular beer drinker, who downed five pints a week or 250 over the course of a year, packed away the same number of calories as someone eating 221 doughnuts over the space of 12 months.
It also revealed the average wine drinker consumed 2,000 calories each month. Over the course of a year, that is the equivalent of eating an extra 38 roast beef dinners.
Health minister Phil Hope said: "Regularly drinking more than our recommended daily limits can have a knock-on effect on our health, including an expanding waistline.
"It's not only the calories in the drinks themselves that can help to pile on the pounds, we're also more likely to eat fatty foods when we've had one too many."
Heather Caswell, of the British Nutrition Foundation, added: "Most people would baulk at consuming a full glass of single cream, but wouldn't think twice about a couple of pints.
"But the calorie content is similar and, over time, excess alcohol intake is likely to lead to weight gain."
And a spokesman for the Drinkaware Trust added: It's imperative we are in the know when it comes to what we are drinking. "
End
You are equipped to reach your desired outcomes. Follow through in a massive way!
Speaking of knowing and doing, I know many of you enjoy an adult beverage. It’s only Monday but it is Cinco De Mayo tomorrow – another reason to . .. you guessed it – DRINK! Below are some facts on alcohol calories that may just limit or eliminate you drinking your calories. The average American drinks 300 calories a day. If you cut out one 12 oz caloric beverage (soda, juice, coffee, milk, wine, alcohol) you would automatically lost at least 2 pounds in a years time. That may not sound like a lot, but in 10 years it adds up – compared to putting that weight on!
Read on for more facts.
Many unaware of alcohol calories
Red wine in an off licence
The campaign is focusing on the calorie content of alcohol
Many people are unaware of the calorie content of alcohol, a survey shows.
Four in 10 did not know a glass of wine has the same calories (120) as a slice of cake, or that a pint of lager and a small sausage roll have 170 each.
The poll of 2,000 adults in England was carried out as part of the government's drive to curb people's drinking habits.
The campaign also stresses that a heavy drinking session is often followed by an unhealthy breakfast, which again helps to pile on the pounds.
The Know Your Limits campaign has in the past focused on other consequences of drinking, such as disease risk.
Alcohol and food calories compared
But to coincide with the focus on weight, the Department of Health carried out research showing a regular beer drinker, who downed five pints a week or 250 over the course of a year, packed away the same number of calories as someone eating 221 doughnuts over the space of 12 months.
It also revealed the average wine drinker consumed 2,000 calories each month. Over the course of a year, that is the equivalent of eating an extra 38 roast beef dinners.
Health minister Phil Hope said: "Regularly drinking more than our recommended daily limits can have a knock-on effect on our health, including an expanding waistline.
"It's not only the calories in the drinks themselves that can help to pile on the pounds, we're also more likely to eat fatty foods when we've had one too many."
Heather Caswell, of the British Nutrition Foundation, added: "Most people would baulk at consuming a full glass of single cream, but wouldn't think twice about a couple of pints.
"But the calorie content is similar and, over time, excess alcohol intake is likely to lead to weight gain."
And a spokesman for the Drinkaware Trust added: It's imperative we are in the know when it comes to what we are drinking. "
End
You are equipped to reach your desired outcomes. Follow through in a massive way!
Monday, March 23, 2009
Breakfast Foods & Eat Your Food Uncooked? Here’s the Really Raw Truth
While we are on recipes, here are some new twists on breakfast. I find people tend to eat the same one or two breakfasts. Here are some simple, tasty and delicious options from the usual. These are from the integrative school of nutrition in NYC. My friend just graduated from there.
You’ve all heard that breakfast is the most important meal of the day, but why? Breakfast, literally means “breaking the fast”. During the 6-8 hours that we are sleeping our bodies are fasting. This means when we wake up we are starving for fuel to survive the day. If you don’t eat breakfast in the morning you may feel fine for a few hours but come 3pm or dinner time you are most likely going to be ravenous. Because you end up eating so much at dinner you can’t possibly think of eating breakfast in the morning and so the cycle starts all over again. Eating breakfast first thing in the morning has been shown to boost your metabolism, increase energy and concentration and keep food cravings to a minimum.
So if your excuse for not having breakfast is that you don’t have enough time, try these 7 quick, healthy delicious breakfast solutions.
1. Almond Butter + Banana + Raw Honey + Sprouted Grain Sandwich
peanutbutterbanana
2. Super Smoothie: Fruit (kiwi, banana, mango) + Leafy Greens (kale, swiss chard) + Nut Milk + Hemp Protein + Flax Seed
green
3. Muesli + berries + Nut Milk
muesli
4. On The Go Egg Cups - Make these on a Sunday and have for the week!
dsc00913
5. Steel Cut Oatmeal + Blueberries + Almonds + Flax + Agave
Put this on the stove the night before and will be ready to go in the am
oatmeal
6. Natural Waffles + Apple + Raw Honey
waffle
7. Open Faced Goat Cheese + Vegetable (tomato, avocado, pepper, anything!) + Sprouted Grain Sandwich
gaotcheese
Today’s Re-Powering information – While we are on the subject of healthy foods, I wanted to share with you taking healthy eating to a new level. Eating raw. I read some information on Paleolithic eating and vegetarian eating over the break. Some may consider it strict, but the health benefits are priceless. Here is a video from Dr. Mercola on eating Raw and then some notes to follow.
Eat Your Food Uncooked? Here’s the Really Raw Truth
You already know that you should eat fresh, unprocessed, natural whole foods. But the importance of raw foods often goes unnoticed. Here’s what you should know about raw foods, cooked foods and enzymes.
Dr. Mercola''s Comments
Dr. Mercola's Comments:
One of the most important aspects of a healthy diet that is most frequently overlooked is the issue of eating your food uncooked, in its natural raw state.
Unfortunately, as you may be aware, over 90 percent of the food purchased by Americans are processed foods. And when you’re consuming these kinds of denatured and chemically altered foods, it’s no surprise we have an epidemic of chronic and degenerative diseases.
It is no mystery that you are what you eat.
Ideally you’ll want to eat as many foods as possible in their unprocessed state; typically organic, biodynamic foods that have been grown locally, and are therefore in season.
But the challenge is, even when you chose the best foods available you can destroy most of the nutrition if you cook them.
I believe it’s really wise to strive to get as much raw food in your diet as possible. I personally try to eat about 85 percent of my food raw, including raw eggs and meats. And there are a number of reasons for this.
Raw Food is Alive!
The primary reason for making sure you get plenty of raw food in your diet is due to what’s called ‘biophotons.’ It’s a term you may not have heard of before, but in Europe, Germany in particular, there’s a lot of research in this area. Dr. Dietrich Klinghardt has also discussed it in some detail in one of his expert interviews for my Inner Circle program.
Biophotons are the smallest physical units of light, which are stored in, and used by all biological organisms – including your body. Vital sun energy finds its way into your cells via the food you eat, in the form of these biophotons.
They contain important bio-information, which controls complex vital processes in your body. The biophotons have the power to order and regulate, and, in doing so, to elevate the organism – in this case, your physical body -- to a higher oscillation or order.
This is manifested as a feeling of vitality and well-being.
Every living organism emits biophotons or low-level luminescence (light with a wavelength between 200 and 800 nanometers). It is thought that the higher the level of light energy a cell emits, the greater its vitality and the potential for the transfer of that energy to the individual which consumes it.
The more light a food is able to store, the more nutritious it is. Naturally grown fresh vegetables, for example, and sun-ripened fruits, are rich in light energy. The capacity to store biophotons is therefore a measure of the quality of your food.
Now, the DNA inside each of your body’s cells vibrates at a frequency of several billion hertz (which is unfortunately the same range at which modern cell phone communication systems also work). The vibration is created through the coil-like contraction and extension of your DNA -- which occurs several billion times per second -- and each time it contracts, it squeezes out one single biophoton; a light particle.
All the biophotons emitted from your body communicate with each other in a highly structured light field that surrounds your body. This light field also regulates the activity of your metabolic enzymes. For more in-depth information about how this works, I recommend you view the video clip of my interview with Dr. Klinghardt.
But that brings me to my second point for eating raw.
Cooking Destroys Valuable Enzymes
Enzymes are proteins; catalysts to speed up and facilitate reactions in your body. In fact, some biochemical reactions will not even occur without these enzymes (you have about 1,300 of them).
Cooking your food, especially at high temperatures, destroys these naturally occurring enzymes.
In addition to getting enzymes from fresh, raw food, you can also help stimulate the production of enzymes in your body simply by chewing. When you chew your food, a signal is transmitted from your brain to your stomach that tells your stomach to increase the production of enzymes.
Interestingly, as a side note, that’s why you don’t want to chew gum that much. When you chew gum, you’re actually sending a false signal to your body to create enzymes when you don’t need them. You’re essentially wasting your enzyme production. This is a challenge because as you age -- especially in a culture that focuses on processed foods -- about one-third of your body’s ability to produce enzymes is lost by the age of 40!
This is why many people find they benefit from enzyme supplementation as they get older, and we’ve found this to be true for a large number of patients in my clinic as well.
You May Need an Enzyme Supplement as You Get Older
There are many different options to choose from when selecting an enzyme supplement, so I decided to produce what I believe to be one of the highest quality enzyme products on the market today. My formula contains a number of combinations of enzymes that are just not present in most other products, including:
* Papain and bromelain (from papaya and pineapple) to help digest proteins
* Amylase, to aid in digestion of carbohydrates like starches and sugars
* Alpha galactosidase, to help digest beans and prevent gas
* Ox bile, which is particularly useful for digesting fats. It’s especially helpful if you have problems with your gallbladder, or had your gallbladder removed
The Bottom Line
Ideally, your best bet is to consume raw foods as much as possible. If you aren’t doing that already, you’ll want to gradually increase the amount of raw food in your diet as it will help your body produce more enzymes, and supply you with vital, live nutrients. Then, if still necessary, take a high quality enzyme supplement.
Lastly, make sure you’re chewing your food – take your time; savor it! (But avoid chewing gum.)
These are some very simple strategies that you and your family can adopt to help yourselves take control of your health!
Related Links:
Find Out Which Raw Food Diet is Right for You
Raw Food--One of Your Keys to Outstanding Health
You’ve all heard that breakfast is the most important meal of the day, but why? Breakfast, literally means “breaking the fast”. During the 6-8 hours that we are sleeping our bodies are fasting. This means when we wake up we are starving for fuel to survive the day. If you don’t eat breakfast in the morning you may feel fine for a few hours but come 3pm or dinner time you are most likely going to be ravenous. Because you end up eating so much at dinner you can’t possibly think of eating breakfast in the morning and so the cycle starts all over again. Eating breakfast first thing in the morning has been shown to boost your metabolism, increase energy and concentration and keep food cravings to a minimum.
So if your excuse for not having breakfast is that you don’t have enough time, try these 7 quick, healthy delicious breakfast solutions.
1. Almond Butter + Banana + Raw Honey + Sprouted Grain Sandwich
peanutbutterbanana
2. Super Smoothie: Fruit (kiwi, banana, mango) + Leafy Greens (kale, swiss chard) + Nut Milk + Hemp Protein + Flax Seed
green
3. Muesli + berries + Nut Milk
muesli
4. On The Go Egg Cups - Make these on a Sunday and have for the week!
dsc00913
5. Steel Cut Oatmeal + Blueberries + Almonds + Flax + Agave
Put this on the stove the night before and will be ready to go in the am
oatmeal
6. Natural Waffles + Apple + Raw Honey
waffle
7. Open Faced Goat Cheese + Vegetable (tomato, avocado, pepper, anything!) + Sprouted Grain Sandwich
gaotcheese
Today’s Re-Powering information – While we are on the subject of healthy foods, I wanted to share with you taking healthy eating to a new level. Eating raw. I read some information on Paleolithic eating and vegetarian eating over the break. Some may consider it strict, but the health benefits are priceless. Here is a video from Dr. Mercola on eating Raw and then some notes to follow.
Eat Your Food Uncooked? Here’s the Really Raw Truth
You already know that you should eat fresh, unprocessed, natural whole foods. But the importance of raw foods often goes unnoticed. Here’s what you should know about raw foods, cooked foods and enzymes.
Dr. Mercola''s Comments
Dr. Mercola's Comments:
One of the most important aspects of a healthy diet that is most frequently overlooked is the issue of eating your food uncooked, in its natural raw state.
Unfortunately, as you may be aware, over 90 percent of the food purchased by Americans are processed foods. And when you’re consuming these kinds of denatured and chemically altered foods, it’s no surprise we have an epidemic of chronic and degenerative diseases.
It is no mystery that you are what you eat.
Ideally you’ll want to eat as many foods as possible in their unprocessed state; typically organic, biodynamic foods that have been grown locally, and are therefore in season.
But the challenge is, even when you chose the best foods available you can destroy most of the nutrition if you cook them.
I believe it’s really wise to strive to get as much raw food in your diet as possible. I personally try to eat about 85 percent of my food raw, including raw eggs and meats. And there are a number of reasons for this.
Raw Food is Alive!
The primary reason for making sure you get plenty of raw food in your diet is due to what’s called ‘biophotons.’ It’s a term you may not have heard of before, but in Europe, Germany in particular, there’s a lot of research in this area. Dr. Dietrich Klinghardt has also discussed it in some detail in one of his expert interviews for my Inner Circle program.
Biophotons are the smallest physical units of light, which are stored in, and used by all biological organisms – including your body. Vital sun energy finds its way into your cells via the food you eat, in the form of these biophotons.
They contain important bio-information, which controls complex vital processes in your body. The biophotons have the power to order and regulate, and, in doing so, to elevate the organism – in this case, your physical body -- to a higher oscillation or order.
This is manifested as a feeling of vitality and well-being.
Every living organism emits biophotons or low-level luminescence (light with a wavelength between 200 and 800 nanometers). It is thought that the higher the level of light energy a cell emits, the greater its vitality and the potential for the transfer of that energy to the individual which consumes it.
The more light a food is able to store, the more nutritious it is. Naturally grown fresh vegetables, for example, and sun-ripened fruits, are rich in light energy. The capacity to store biophotons is therefore a measure of the quality of your food.
Now, the DNA inside each of your body’s cells vibrates at a frequency of several billion hertz (which is unfortunately the same range at which modern cell phone communication systems also work). The vibration is created through the coil-like contraction and extension of your DNA -- which occurs several billion times per second -- and each time it contracts, it squeezes out one single biophoton; a light particle.
All the biophotons emitted from your body communicate with each other in a highly structured light field that surrounds your body. This light field also regulates the activity of your metabolic enzymes. For more in-depth information about how this works, I recommend you view the video clip of my interview with Dr. Klinghardt.
But that brings me to my second point for eating raw.
Cooking Destroys Valuable Enzymes
Enzymes are proteins; catalysts to speed up and facilitate reactions in your body. In fact, some biochemical reactions will not even occur without these enzymes (you have about 1,300 of them).
Cooking your food, especially at high temperatures, destroys these naturally occurring enzymes.
In addition to getting enzymes from fresh, raw food, you can also help stimulate the production of enzymes in your body simply by chewing. When you chew your food, a signal is transmitted from your brain to your stomach that tells your stomach to increase the production of enzymes.
Interestingly, as a side note, that’s why you don’t want to chew gum that much. When you chew gum, you’re actually sending a false signal to your body to create enzymes when you don’t need them. You’re essentially wasting your enzyme production. This is a challenge because as you age -- especially in a culture that focuses on processed foods -- about one-third of your body’s ability to produce enzymes is lost by the age of 40!
This is why many people find they benefit from enzyme supplementation as they get older, and we’ve found this to be true for a large number of patients in my clinic as well.
You May Need an Enzyme Supplement as You Get Older
There are many different options to choose from when selecting an enzyme supplement, so I decided to produce what I believe to be one of the highest quality enzyme products on the market today. My formula contains a number of combinations of enzymes that are just not present in most other products, including:
* Papain and bromelain (from papaya and pineapple) to help digest proteins
* Amylase, to aid in digestion of carbohydrates like starches and sugars
* Alpha galactosidase, to help digest beans and prevent gas
* Ox bile, which is particularly useful for digesting fats. It’s especially helpful if you have problems with your gallbladder, or had your gallbladder removed
The Bottom Line
Ideally, your best bet is to consume raw foods as much as possible. If you aren’t doing that already, you’ll want to gradually increase the amount of raw food in your diet as it will help your body produce more enzymes, and supply you with vital, live nutrients. Then, if still necessary, take a high quality enzyme supplement.
Lastly, make sure you’re chewing your food – take your time; savor it! (But avoid chewing gum.)
These are some very simple strategies that you and your family can adopt to help yourselves take control of your health!
Related Links:
Find Out Which Raw Food Diet is Right for You
Raw Food--One of Your Keys to Outstanding Health
Friday, February 27, 2009
'Natural' weight-loss supplements may be a health hazard
I know none of you take weight loss supplements, but you know how it’s the topic of discussion at the office, neighborhood or with your girl friends. Be a savvy consumer and read the article below so that you are armed with an arsenal of information. When your friends and family tell you they are trying the latest weight loss supplement, even if it claims to be natural, beware. They all have side effects and ultimately are short term band aids that do not produce necessary behavior changes for life long health and vitality.
'Natural' weight-loss supplements may be a health hazard
* Story Highlights
* FDA: At least 69 so-called natural diet pills are tainted with prescription meds
* Buyer beware: FDA doesn't approve or regulate dietary supplements
* FDA has asked for voluntary recalls; so far only three of 69 complied
* So far, no deaths have been linked to the tainted supplements
Health
The names of the weight-loss supplements say it all: 7 Day Herbal Slim, 2 Day Diet, and even 24 Hours Diet. Those are just three of dozens of different brands touted as all-natural ways to shed pounds, and lose them super fast.
The FDA found that at least 69 so-called natural weight loss supplements are tainted with medication.
The FDA found that at least 69 so-called natural weight loss supplements are tainted with medication.
But according to the U.S. Food and Drug Administration, nothing could be further from the truth. Many of these "herbal" weight-loss remedies -- 69 at last count -- are tainted with prescription drugs or mixtures of drugs, including laxatives, diuretics, and anti-seizure medications. And that list of 69 products will probably grow in the coming weeks, says FDA spokesperson Rita Chappelle.
"Our investigation is ongoing and quite extensive, and more products will be added to the list," she says.
Some supplements contain rimonabant, a prescription drug rejected by the FDA for use in the United States due to safety concerns. And others contain sibutramine, a prescription weight-loss drug sold as Meridia in the United Sates. However, the supplements often contain more than one drug, and in doses three to four times what you would get with a doctor's prescription. The supplements' labels don't mention the medications, much less the amount of the drug found in the pills. Health.com: 3 secrets to walking off belly fat
"The biggest issue generally speaking with herbal over-the-counter supplements is that people don't think they're drugs to begin with," says Matthew Grissinger, director of error reporting programs at the Institute for Safe Medication Practices, in Horsham, Pennsylvania. Undeclared ingredients make it even more likely that a person could have interactions with prescription medications or other health risks, he says.
Someone with high blood pressure or heart failure (not uncommon in the overweight) "may already be on diuretics, so now they are literally taking two, three, four times the amount of diuretic they are supposed to," he says.
More than 150 million people in the U.S. take vitamins and other dietary supplements, according to the Council for Responsible Nutrition (CRN), which represents supplement manufacturers. The group supports the FDA's efforts and encourages "consumers to be savvy when it comes to their supplements," said CRN's president and CEO, Steve Mister, in a statement. "Always buy from reputable companies that you know and trust."
The FDA does not approve or regulate dietary supplements before they come on the market; "let the buyer beware" is typically the rule of thumb. VideoWatch: Elizabeth Cohen reported on this problem in December 2008 »
Many of the tainted weight-loss supplements are manufactured in China and sold on the Internet, says Chappelle. However, that's not true of all of them. One popular weight-loss product, called StarCaps, "was sold in GNC, advertised in People magazine, and promoted by people like Kathie Lee Gifford and others," says Chappelle. "That product contained an active pharmaceutical ingredient that was, again, not declared, called bumetanide -- a diuretic."
The FDA recently asked all the manufacturers of these supplements to recall their products, but only three have done so as of this week, says Chappelle. StarCaps has been recalled, as have two other products, called Venom HyperDrive 3.0 and Zhen de Shou.
So far, no deaths have been linked to the tainted supplements. But people who take the weight-loss products could experience heart palpitations, a drop in blood pressure, or seizures, says Chappelle.
"We're still seeking voluntary recalls, but our main message is to make consumers aware that these products are out there," she says. "If a product seems too good to be true, it typically is." The Internet "has become a huge playground" for fly-by-night companies selling potentially hazardous products, she says.
The FDA recommends that people who want to lose weight discuss their goals with their doctor and take only an FDA-approved weight-loss drug if such treatment is deemed necessary. There are three FDA-approved drugs on the market: sibutramine (Meridia), orlistat (Xenical), and a low-dose version of orlistat that is sold over the counter (Alli).
The FDA also recommends checking its list all of the tainted weight-loss supplements, which will be updated.
Health Library
* MayoClinic.com: Over-the-counter weight-loss pills: Do they work?
* MayoClinic.com: Herbal supplements: What to know before you buy
* MayoClinic.com: Weight-loss drugs -- Can a prescription help you lose weight?
Sidney Wolfe, M.D., director of the Health Research Group at the consumer advocacy group Public Citizen, notes that weight-loss products have a dismal history in terms of safety and efficacy. For example, the prescription combination known as Fen-Phen was linked to heart valve problems and removed from the market in 1997, and phenylpropanolamine (PPA) was an ingredient removed from weight-loss products in 2005 due to stroke risk. (Public Citizen has also petitioned the FDA to remove sibutramine and orlistat from the market.)
"There isn't any magic solution to losing weight. The only way you can lose weight in a sustainable way is to cut down on your dietary intake by 200 or 300 calories a day and exercise 100 to 200 calories more," he says. "None of this other stuff works." Health.com: Get your family involved in changing your eating behavior
It's not just weight-loss supplements. In the past, other dietary supplements have been found to be tainted with prescription remedies, including diabetes drugs, Viagra, and other medications.
"The FDA can barely keep up with all the stuff that's going on here," says Wolfe. "It's not exactly easy for them to detect it."
'Natural' weight-loss supplements may be a health hazard
* Story Highlights
* FDA: At least 69 so-called natural diet pills are tainted with prescription meds
* Buyer beware: FDA doesn't approve or regulate dietary supplements
* FDA has asked for voluntary recalls; so far only three of 69 complied
* So far, no deaths have been linked to the tainted supplements
Health
The names of the weight-loss supplements say it all: 7 Day Herbal Slim, 2 Day Diet, and even 24 Hours Diet. Those are just three of dozens of different brands touted as all-natural ways to shed pounds, and lose them super fast.
The FDA found that at least 69 so-called natural weight loss supplements are tainted with medication.
The FDA found that at least 69 so-called natural weight loss supplements are tainted with medication.
But according to the U.S. Food and Drug Administration, nothing could be further from the truth. Many of these "herbal" weight-loss remedies -- 69 at last count -- are tainted with prescription drugs or mixtures of drugs, including laxatives, diuretics, and anti-seizure medications. And that list of 69 products will probably grow in the coming weeks, says FDA spokesperson Rita Chappelle.
"Our investigation is ongoing and quite extensive, and more products will be added to the list," she says.
Some supplements contain rimonabant, a prescription drug rejected by the FDA for use in the United States due to safety concerns. And others contain sibutramine, a prescription weight-loss drug sold as Meridia in the United Sates. However, the supplements often contain more than one drug, and in doses three to four times what you would get with a doctor's prescription. The supplements' labels don't mention the medications, much less the amount of the drug found in the pills. Health.com: 3 secrets to walking off belly fat
"The biggest issue generally speaking with herbal over-the-counter supplements is that people don't think they're drugs to begin with," says Matthew Grissinger, director of error reporting programs at the Institute for Safe Medication Practices, in Horsham, Pennsylvania. Undeclared ingredients make it even more likely that a person could have interactions with prescription medications or other health risks, he says.
Someone with high blood pressure or heart failure (not uncommon in the overweight) "may already be on diuretics, so now they are literally taking two, three, four times the amount of diuretic they are supposed to," he says.
More than 150 million people in the U.S. take vitamins and other dietary supplements, according to the Council for Responsible Nutrition (CRN), which represents supplement manufacturers. The group supports the FDA's efforts and encourages "consumers to be savvy when it comes to their supplements," said CRN's president and CEO, Steve Mister, in a statement. "Always buy from reputable companies that you know and trust."
The FDA does not approve or regulate dietary supplements before they come on the market; "let the buyer beware" is typically the rule of thumb. VideoWatch: Elizabeth Cohen reported on this problem in December 2008 »
Many of the tainted weight-loss supplements are manufactured in China and sold on the Internet, says Chappelle. However, that's not true of all of them. One popular weight-loss product, called StarCaps, "was sold in GNC, advertised in People magazine, and promoted by people like Kathie Lee Gifford and others," says Chappelle. "That product contained an active pharmaceutical ingredient that was, again, not declared, called bumetanide -- a diuretic."
The FDA recently asked all the manufacturers of these supplements to recall their products, but only three have done so as of this week, says Chappelle. StarCaps has been recalled, as have two other products, called Venom HyperDrive 3.0 and Zhen de Shou.
So far, no deaths have been linked to the tainted supplements. But people who take the weight-loss products could experience heart palpitations, a drop in blood pressure, or seizures, says Chappelle.
"We're still seeking voluntary recalls, but our main message is to make consumers aware that these products are out there," she says. "If a product seems too good to be true, it typically is." The Internet "has become a huge playground" for fly-by-night companies selling potentially hazardous products, she says.
The FDA recommends that people who want to lose weight discuss their goals with their doctor and take only an FDA-approved weight-loss drug if such treatment is deemed necessary. There are three FDA-approved drugs on the market: sibutramine (Meridia), orlistat (Xenical), and a low-dose version of orlistat that is sold over the counter (Alli).
The FDA also recommends checking its list all of the tainted weight-loss supplements, which will be updated.
Health Library
* MayoClinic.com: Over-the-counter weight-loss pills: Do they work?
* MayoClinic.com: Herbal supplements: What to know before you buy
* MayoClinic.com: Weight-loss drugs -- Can a prescription help you lose weight?
Sidney Wolfe, M.D., director of the Health Research Group at the consumer advocacy group Public Citizen, notes that weight-loss products have a dismal history in terms of safety and efficacy. For example, the prescription combination known as Fen-Phen was linked to heart valve problems and removed from the market in 1997, and phenylpropanolamine (PPA) was an ingredient removed from weight-loss products in 2005 due to stroke risk. (Public Citizen has also petitioned the FDA to remove sibutramine and orlistat from the market.)
"There isn't any magic solution to losing weight. The only way you can lose weight in a sustainable way is to cut down on your dietary intake by 200 or 300 calories a day and exercise 100 to 200 calories more," he says. "None of this other stuff works." Health.com: Get your family involved in changing your eating behavior
It's not just weight-loss supplements. In the past, other dietary supplements have been found to be tainted with prescription remedies, including diabetes drugs, Viagra, and other medications.
"The FDA can barely keep up with all the stuff that's going on here," says Wolfe. "It's not exactly easy for them to detect it."
Wednesday, February 18, 2009
Cutting calories 'boosts memory'
Today’s Re-Powering information – It’s obvious that at the end of the day calories matter. I have been preaching about the quality of the calories more than the quantity. If you are going to over eat, I would rather you over eat organic chicken vegetable soup than chicken wings and fried mozzarella sticks. They have a different effect on your body – even if the calories are the same. The natural food is easier to digest, metabolize and does not leave foreign toxins behind. Studies have shown that those who consume fewer calories live longer and have less disease. That stands to reason as over feeding causes inflammation and obesity. It’s also rare that people are over feeding on salad. They are more likely to overfeed on pastries, fried foods and other fast foods which are artery clogging and lead to other diseases such as heart disease and diabetes.
Cutting calories not only leads to fast loss and improved health, a new study shows it also boosts memory so strive to eat for your physiology rather than your emotions or out of habit.
Cutting calories 'boosts memory'
Healthy food
The volunteers had to limit their calorie intake
Reducing what you eat by nearly a third may improve memory, according to German researchers.
They introduced the diet to 50 elderly volunteers, then gave them a memory test three months later.
The study, reported in the Proceedings of the National Academy of Sciences journal, found significant improvements.
However, a dietician said the reduction could harm health unless care was taken.
To our knowledge, the current results provide first experimental evidence in humans that caloric restriction improves memory in the elderly
Munster University researchers
There is growing interest in the potential benefits of calorie restricted diets, after research in animals suggested they might be able to improve lifespan and delay the onset of age-related disease.
However, it is still not certain whether this would be the case in humans - and the levels of "caloric restriction" involved are severe.
The precise mechanism which may deliver these benefits is still being investigated, with theories ranging from a reduction in the production of "free radical" chemicals which can cause damage, to a fall in inflammation which can have the same result.
The researchers from the University of Munster carried out the human study after results in rats suggested that memory could be boosted by a diet containing 30% fewer calories than normal.
The study volunteers, who had an average age of 60, were split into three groups - the first had a balanced diet containing the normal number of calories, the second had a similar diet but with a higher proportion of unsaturated fatty acids, such as those found in olive oil and fish.
The final group were given the calorie restricted diet.
After three months, there was no difference in memory scores in the first two groups, but the 50 in the third group performed better.
Diet warning
They also showed other signs of physical improvement, with decreased levels of insulin and fewer signs of inflammation.
The researchers said that these changes could explain the better memory scores, by keeping brain cells in better health.
They wrote: "To our knowledge, the current results provide first experimental evidence in humans that caloric restriction improves memory in the elderly.
"The present findings may help to develop new prevention and treatment strategies for maintaining cognitive health into old age."
However, care was taken to make sure that the volunteers, despite eating a restricted diet in terms of calories, carried on eating the right amount of vitamins and other nutrients.
Dr Leigh Gibson, from Roehampton University, said that the drop in insulin levels were one plausible reason why mental performance might improve.
The hormone was known to act on parts of the brain related to memory, he said, and the higher levels found in people with poorly controlled type II diabetes had been directly linked to worse memory and cognitive function.
A spokesman for the British Dietetic Association said that people, particularly those already at normal or low weight, should be "extremely careful" about attempting such a diet.
She said: "There is other evidence that, far from enhancing memory, dieting or removing meals can interfere with memory and brain function.
"A drop of 30% in calories is a significant one for someone who is not overweight, and should not be undertaken lightly.
"It could even be dangerous if the person is already underweight."
End
Remember if you want to re-read an article or show a friend, it’s available on the boot camp blog 24 / 7 for your reference. http://argylebootcamp.blogspot.com/
Be a Victor and not a Victim!
Have a glorious day!
Cutting calories not only leads to fast loss and improved health, a new study shows it also boosts memory so strive to eat for your physiology rather than your emotions or out of habit.
Cutting calories 'boosts memory'
Healthy food
The volunteers had to limit their calorie intake
Reducing what you eat by nearly a third may improve memory, according to German researchers.
They introduced the diet to 50 elderly volunteers, then gave them a memory test three months later.
The study, reported in the Proceedings of the National Academy of Sciences journal, found significant improvements.
However, a dietician said the reduction could harm health unless care was taken.
To our knowledge, the current results provide first experimental evidence in humans that caloric restriction improves memory in the elderly
Munster University researchers
There is growing interest in the potential benefits of calorie restricted diets, after research in animals suggested they might be able to improve lifespan and delay the onset of age-related disease.
However, it is still not certain whether this would be the case in humans - and the levels of "caloric restriction" involved are severe.
The precise mechanism which may deliver these benefits is still being investigated, with theories ranging from a reduction in the production of "free radical" chemicals which can cause damage, to a fall in inflammation which can have the same result.
The researchers from the University of Munster carried out the human study after results in rats suggested that memory could be boosted by a diet containing 30% fewer calories than normal.
The study volunteers, who had an average age of 60, were split into three groups - the first had a balanced diet containing the normal number of calories, the second had a similar diet but with a higher proportion of unsaturated fatty acids, such as those found in olive oil and fish.
The final group were given the calorie restricted diet.
After three months, there was no difference in memory scores in the first two groups, but the 50 in the third group performed better.
Diet warning
They also showed other signs of physical improvement, with decreased levels of insulin and fewer signs of inflammation.
The researchers said that these changes could explain the better memory scores, by keeping brain cells in better health.
They wrote: "To our knowledge, the current results provide first experimental evidence in humans that caloric restriction improves memory in the elderly.
"The present findings may help to develop new prevention and treatment strategies for maintaining cognitive health into old age."
However, care was taken to make sure that the volunteers, despite eating a restricted diet in terms of calories, carried on eating the right amount of vitamins and other nutrients.
Dr Leigh Gibson, from Roehampton University, said that the drop in insulin levels were one plausible reason why mental performance might improve.
The hormone was known to act on parts of the brain related to memory, he said, and the higher levels found in people with poorly controlled type II diabetes had been directly linked to worse memory and cognitive function.
A spokesman for the British Dietetic Association said that people, particularly those already at normal or low weight, should be "extremely careful" about attempting such a diet.
She said: "There is other evidence that, far from enhancing memory, dieting or removing meals can interfere with memory and brain function.
"A drop of 30% in calories is a significant one for someone who is not overweight, and should not be undertaken lightly.
"It could even be dangerous if the person is already underweight."
End
Remember if you want to re-read an article or show a friend, it’s available on the boot camp blog 24 / 7 for your reference. http://argylebootcamp.blogspot.com/
Be a Victor and not a Victim!
Have a glorious day!
Monday, September 22, 2008
Optimal Health and Fat Loss are Possible
Today’s Re-Powering Information. Nutrition planning is the key to exceptional health and fat loss. If you don't have good nutrition, optimal health and excess fat loss will allude you. No workout will ever be good enough to give you the best results you deserve. If you are making an effort to workout at 5:30 in the morning, you may as well compliment it with good eatin!
Prepare Your Weekly Nutrition Plan
Build better eating habits. This can be as simple as committing to one small nutritional improvement per day (such as replacing your lunchtime soda with water) and one large nutritional change per week (such as setting aside time on a Sunday to prepare a weekly menu and all of your meals).
But you need to have a plan to make this work, just like how you have a plan for your workouts. Your nutrition plan should include the contents of every meal, as well as your grocery list for the week. This will enable you to have meal alternatives for nights when you might need to be running from one event to the other with no time or healthy snack alternatives when you are on the road between meetings.
It's important that you make your plan something you can follow. If you are currently eating 7 meals per week at the golden arches, it wouldn't be realistic to plan to replace those meals with carrot sticks and tofu this week. A better plan would be to substitute a couple of those meals with healthier sandwich options and then work on improving things even more in the following weeks such as choosing salads if you must frequent a fast food establishment.
So here's a three-step guideline on building a better nutrition plan:
1) Prepare a weekly menu. Outline each meal and snack for every day of the upcoming week. Take into account the possibilities that you might work late or get invited out to lunch. The more options you have and preparations you make, the better you will be able to stick to your fat loss plan.
You can prepare serving sizes of just about anything. Carry a small cooler with you. Put in snack begs of carrots, strawberries, an apple, and of course protein options such as a shake, hard boiled egg, turkey wrap, a few raw nuts, or 1/2 tuna sandwich. You can even plan one day at a time the night before if you feel overwhelmed by doing the whole week in advance. Your food mood can change so it is great to have a variety of options ready to go.
2) From your menu plan, you'll now know what foods and ingredients you need to make it through the week. Make your grocery list and stick to it . Grocery shopping is your first opportunity to break some bad nutritional habits. You can't eat chips, cookies, or cakes if you don't have them in the house - so don't buy them and you'll avoid any future temptation.
3) Prepare the meals or prepare the ingredients so that making the actual meal doesn't take a lot of time. Like shopping, it's best to do all of these preparations at one time (such as on a Sunday or another day off).
Sample shopping list includes:
Fruits
• Apples
• Oranges
• Blueberries
• Melon
• Peaches
• Grapefruit
• Raspberries
Vegetables
• Peppers (red, yellow, green, & orange),
• Spinach
• Asparagus
• Broccoli
• Snow Peas
• Mushrooms
• Frozen mixed vegetables
• Tomato sauce
Protein Sources
• Chicken breasts
• Turkey breasts
• Salmon fillets
• Lean beef
• Skim milk & low-fat, low-sugar yogurt
Other
• Green tea
• Unsalted, not roasted, Almonds
You'll notice that most of these foods come without a food label. Most of the foods that you should avoid come in a bag or a box. Building a shopping list that contains very few bagged or boxed items is something to aim for. But when you do purchase something with a label, make sure to avoid two of the unhealthiest ingredients created by man:
1) High-fructose corn syrup (HFCS)
2) Hydrogenated or partially-hydrogenated vegetable oil (the sources of trans-fatty acids)
You might have heard of these two ingredients. They are strongly associated with obesity and other lifestyle-diseases (such as diabetes).
Superior health and fat loss are possible for everyone. It does take some prep time and planning though. You can do it!
Take a risk today!!
Your friend in fitness,
Prepare Your Weekly Nutrition Plan
Build better eating habits. This can be as simple as committing to one small nutritional improvement per day (such as replacing your lunchtime soda with water) and one large nutritional change per week (such as setting aside time on a Sunday to prepare a weekly menu and all of your meals).
But you need to have a plan to make this work, just like how you have a plan for your workouts. Your nutrition plan should include the contents of every meal, as well as your grocery list for the week. This will enable you to have meal alternatives for nights when you might need to be running from one event to the other with no time or healthy snack alternatives when you are on the road between meetings.
It's important that you make your plan something you can follow. If you are currently eating 7 meals per week at the golden arches, it wouldn't be realistic to plan to replace those meals with carrot sticks and tofu this week. A better plan would be to substitute a couple of those meals with healthier sandwich options and then work on improving things even more in the following weeks such as choosing salads if you must frequent a fast food establishment.
So here's a three-step guideline on building a better nutrition plan:
1) Prepare a weekly menu. Outline each meal and snack for every day of the upcoming week. Take into account the possibilities that you might work late or get invited out to lunch. The more options you have and preparations you make, the better you will be able to stick to your fat loss plan.
You can prepare serving sizes of just about anything. Carry a small cooler with you. Put in snack begs of carrots, strawberries, an apple, and of course protein options such as a shake, hard boiled egg, turkey wrap, a few raw nuts, or 1/2 tuna sandwich. You can even plan one day at a time the night before if you feel overwhelmed by doing the whole week in advance. Your food mood can change so it is great to have a variety of options ready to go.
2) From your menu plan, you'll now know what foods and ingredients you need to make it through the week. Make your grocery list and stick to it . Grocery shopping is your first opportunity to break some bad nutritional habits. You can't eat chips, cookies, or cakes if you don't have them in the house - so don't buy them and you'll avoid any future temptation.
3) Prepare the meals or prepare the ingredients so that making the actual meal doesn't take a lot of time. Like shopping, it's best to do all of these preparations at one time (such as on a Sunday or another day off).
Sample shopping list includes:
Fruits
• Apples
• Oranges
• Blueberries
• Melon
• Peaches
• Grapefruit
• Raspberries
Vegetables
• Peppers (red, yellow, green, & orange),
• Spinach
• Asparagus
• Broccoli
• Snow Peas
• Mushrooms
• Frozen mixed vegetables
• Tomato sauce
Protein Sources
• Chicken breasts
• Turkey breasts
• Salmon fillets
• Lean beef
• Skim milk & low-fat, low-sugar yogurt
Other
• Green tea
• Unsalted, not roasted, Almonds
You'll notice that most of these foods come without a food label. Most of the foods that you should avoid come in a bag or a box. Building a shopping list that contains very few bagged or boxed items is something to aim for. But when you do purchase something with a label, make sure to avoid two of the unhealthiest ingredients created by man:
1) High-fructose corn syrup (HFCS)
2) Hydrogenated or partially-hydrogenated vegetable oil (the sources of trans-fatty acids)
You might have heard of these two ingredients. They are strongly associated with obesity and other lifestyle-diseases (such as diabetes).
Superior health and fat loss are possible for everyone. It does take some prep time and planning though. You can do it!
Take a risk today!!
Your friend in fitness,
Friday, August 29, 2008
Married Couples who Play Together, Stay Together
Today’s Re-Powering Information – I thought this was a great topic as we kick off the holiday weekend. I sometimes observe couples as I am out at a restaurant and it’s obvious whose on a date as they are holding hands and leaning in towards each other. The couples who have been married for several years are both on their iPhones or Blackberries and barely making conversation or eye contact. It’s so easy to get stuck in a run where there is no excitement and nothing to look forward to (or worse). What’s the most exciting thing you have planned for the weekend. What adventures will you have to tell of on Tuesday night? How can you add excitement into your weekend with your partner. It does not necessarily mean a trip to the jungle, but it can be an adventure in your own back yard.
Read on for new research on couples who have some adventure in their relationships. I was not surprised to find that happily married couples live longer.
Married Couples Who Play Together Stay Together
For married couples, finding moments to be together free of financial, family or other stresses is not an indulgence, according to new research from the University of Denver.
"The more you invest in fun and friendship and being there for your partner, the happier the relationship will get over time," says Howard Markman, a psychologist who co-directs the university's Center for Marital and Family Studies.
“The correlation between fun and marital happiness is high, and significant.”
Other studies, too, have found that having fun together -- especially while doing “new and exciting activities” -- is the secret to a happy marriage.
Having a joyful marriage is unfortunately the exception rather than the rule in the United States. This is tragic as your happiness and ability to be optimally productive in your life is severely limited when you are not in a happy relationship with your spouse.
Taking some free time to really engage yourselves in something fun (without the kids and without any worries) is something we all can do more of, but there are other ways to support your relationship as well.
Four Tips to a Happy Marriage
Research shows that happily married couples live longer and heal faster than those in unhappy relationships. With that in mind, here are some practical ways to increase the happiness in your relationship:
1. Fight fair. “The way you interact during marital arguments is as important a heart risk factor as whether you smoke or have high cholesterol,” says Timothy W. Smith, a psychology professor at the University of Utah. Verbal aggression, such as yelling at or insulting your partner, leads to decreased intimacy and “self-silencing” -- keeping quiet during a fight -- has been linked to depression, eating disorders and heart disease in women.
2. Keep positive feelings alive. Couples most likely to be married for the long-term are those who maintain their positive feelings for their spouse for at least the first two years. The Emotional Freedom Technique (EFT) can help you to clear any emotional blocks that may be sabotaging your relationship.
3. Read the book Fighting for Your Marriage. I generally give this book to all the couples I know who are planning to get married. It is a valuable source of information for positively handling disagreements between you and your spouse, which will increase the success of your relationship.
4. Support your partner’s goals and dreams. People feel happiest in relationships where they feel the other person helps them achieve their own personal goals.
Sources:
• ABC News July 26, 2008
Read on for new research on couples who have some adventure in their relationships. I was not surprised to find that happily married couples live longer.
Married Couples Who Play Together Stay Together
For married couples, finding moments to be together free of financial, family or other stresses is not an indulgence, according to new research from the University of Denver.
"The more you invest in fun and friendship and being there for your partner, the happier the relationship will get over time," says Howard Markman, a psychologist who co-directs the university's Center for Marital and Family Studies.
“The correlation between fun and marital happiness is high, and significant.”
Other studies, too, have found that having fun together -- especially while doing “new and exciting activities” -- is the secret to a happy marriage.
Having a joyful marriage is unfortunately the exception rather than the rule in the United States. This is tragic as your happiness and ability to be optimally productive in your life is severely limited when you are not in a happy relationship with your spouse.
Taking some free time to really engage yourselves in something fun (without the kids and without any worries) is something we all can do more of, but there are other ways to support your relationship as well.
Four Tips to a Happy Marriage
Research shows that happily married couples live longer and heal faster than those in unhappy relationships. With that in mind, here are some practical ways to increase the happiness in your relationship:
1. Fight fair. “The way you interact during marital arguments is as important a heart risk factor as whether you smoke or have high cholesterol,” says Timothy W. Smith, a psychology professor at the University of Utah. Verbal aggression, such as yelling at or insulting your partner, leads to decreased intimacy and “self-silencing” -- keeping quiet during a fight -- has been linked to depression, eating disorders and heart disease in women.
2. Keep positive feelings alive. Couples most likely to be married for the long-term are those who maintain their positive feelings for their spouse for at least the first two years. The Emotional Freedom Technique (EFT) can help you to clear any emotional blocks that may be sabotaging your relationship.
3. Read the book Fighting for Your Marriage. I generally give this book to all the couples I know who are planning to get married. It is a valuable source of information for positively handling disagreements between you and your spouse, which will increase the success of your relationship.
4. Support your partner’s goals and dreams. People feel happiest in relationships where they feel the other person helps them achieve their own personal goals.
Sources:
• ABC News July 26, 2008
Monday, August 18, 2008
Sample Healthy Meal Plans
Today’s Re-Powering Information: I talk a lot about nutrition, and my goal is for you to make the most wholesome food choices. It’s hard to find a diet or meal plan that only includes healthy choices. Sometime I cringe when I see a 1,500 calorie diet, and it’s filled with processed foods, unhealthy choices, high fat, fillers, etc. What good is consuming 1,500 (or 1,200) calories if they are not good for your health? If you are going to over eat I would rather it be on blueberries and almonds than on chips and donuts.
Just like it’s important to surround yourself with successful (however ever you personally define that) people, it’s important that you are surrounded by healthy food. I’ve given you lists of healthy foods to choose from and I know its easier to buy a lean cuisine or Jenny Craig frozen meal, but I promise you they are not improving your healthy. It takes a little work to plan for and prepare healthy meals, but once you have done it a few times, it’s no harder than eating junk and you will come to a point where you will crave salads – it’s the only thing I order in restaurants. Y
our body is amazing and will adapt to what you put in it. If you are currently craving sugar, you can turn that around so that you will eventually crave fruit and vegetables. I swear it’s true.
Anyway, let me share with you some sample menu’s using healthy food that is flavorful and nourishing. Keep in mind that you are burning 400- 700 calories in boot camp depending on your level of fitness, the workout, your intensity and your metabolism. To get an estimate of how many calories you burn a day at rest, add a zero to your body weight. So if you weigh 140, that’s 1,400 calories a day to maintain your weight – without considering any activity. It takes 3,500 calories to burn a pound. So if you burn 500 a day in camp and consume 500 calories less per day, you will lose 2 pounds a week – in theory!
Diet Menu of Healthy Foods
Breakfast:
• One boiled egg - 90 calories
• One slice wholegrain toast with 25g cheese - 205 cals
• One Banana (sliced) - 107 calories
• Handful of strawberries - 60 cals
Lunch:
Chicken Fry with snow peas, broccoli, asparagus, baby corn, mushrooms and onions over brown rice. 450 calories
Snack:
• Small handful of dried fruit and nuts/seeds & almonds - 200 cals
Dinner:
• Fresh Tuna steak (grilled) - 180 cals
• 2 small new potatoes with skins - 75 Calories
• Steamed Vegetables (broccoli, cabbage, carrots) - 110 cals
Total Healthy Calories = 1657
________________________________________
Healthy Diet Menu #2
Breakfast:
• One cup cereal (Bran Flakes, Muesli, Fiber One, Steal Cut Oats) w skimmed milk) - 300 calories
• One banana - 107 cals
• One Kiwi fruit - 34 cals
Lunch:
• Turkey and Cheese wrap with lettuce / tomatoes - 310 TOTAL!
• 1 plum – 35 calories
Snack:
• 1 cup of berries - 67 cals
• One fruit yogurt - 75 cals
Dinner:
• Teriyaki Chicken (100g chicken breast, quarter cup of teriyaki sauce from health food store) - 290 total calories
• 2 cups Fresh steamed vegetables - 150 cals
Total Calories = 1368 healthy low calories for one day!
________________________________________
Healthy Diet Menu #3
Breakfast:
• 2 Weetabix with sliced banana and semi-skimmed milk - 325 calories
• add mixed berries - 70 cals
• Yogurt - 75 cals
• Tea or coffee (no sugar)
Lunch:
• One tortilla wrap - 360 TOTAL calories for this wrap & filling!
• filled with; 1/4 small, mashed avocado, turkey, sliced tomato, reduced fat mozzarella cheese.
• Salad + dressing (lettuce, tomato, cucumber & onions) - 80 cals
Snack:
• 2 teaspoons peanut butter - 110 calories
• One slice Granary toast - 110 cals
Dinner:
• Salmon Steak (Medium steak grilled with dried herbs) - 200 calories
• Mashed potatoes - 150 cals
• Steamed vegetables - 80 cals
Total Calories = 1560 healthful calories
So this may give you some idea’s for healthy meals and their caloric values. Use the food lists I gave you to shop from and build your meals.
Keep making healthier choices.
Your friend in fitness,
Kelli
www.KelliCalabrese.com
www.ArgyleBootCamp.com
Just like it’s important to surround yourself with successful (however ever you personally define that) people, it’s important that you are surrounded by healthy food. I’ve given you lists of healthy foods to choose from and I know its easier to buy a lean cuisine or Jenny Craig frozen meal, but I promise you they are not improving your healthy. It takes a little work to plan for and prepare healthy meals, but once you have done it a few times, it’s no harder than eating junk and you will come to a point where you will crave salads – it’s the only thing I order in restaurants. Y
our body is amazing and will adapt to what you put in it. If you are currently craving sugar, you can turn that around so that you will eventually crave fruit and vegetables. I swear it’s true.
Anyway, let me share with you some sample menu’s using healthy food that is flavorful and nourishing. Keep in mind that you are burning 400- 700 calories in boot camp depending on your level of fitness, the workout, your intensity and your metabolism. To get an estimate of how many calories you burn a day at rest, add a zero to your body weight. So if you weigh 140, that’s 1,400 calories a day to maintain your weight – without considering any activity. It takes 3,500 calories to burn a pound. So if you burn 500 a day in camp and consume 500 calories less per day, you will lose 2 pounds a week – in theory!
Diet Menu of Healthy Foods
Breakfast:
• One boiled egg - 90 calories
• One slice wholegrain toast with 25g cheese - 205 cals
• One Banana (sliced) - 107 calories
• Handful of strawberries - 60 cals
Lunch:
Chicken Fry with snow peas, broccoli, asparagus, baby corn, mushrooms and onions over brown rice. 450 calories
Snack:
• Small handful of dried fruit and nuts/seeds & almonds - 200 cals
Dinner:
• Fresh Tuna steak (grilled) - 180 cals
• 2 small new potatoes with skins - 75 Calories
• Steamed Vegetables (broccoli, cabbage, carrots) - 110 cals
Total Healthy Calories = 1657
________________________________________
Healthy Diet Menu #2
Breakfast:
• One cup cereal (Bran Flakes, Muesli, Fiber One, Steal Cut Oats) w skimmed milk) - 300 calories
• One banana - 107 cals
• One Kiwi fruit - 34 cals
Lunch:
• Turkey and Cheese wrap with lettuce / tomatoes - 310 TOTAL!
• 1 plum – 35 calories
Snack:
• 1 cup of berries - 67 cals
• One fruit yogurt - 75 cals
Dinner:
• Teriyaki Chicken (100g chicken breast, quarter cup of teriyaki sauce from health food store) - 290 total calories
• 2 cups Fresh steamed vegetables - 150 cals
Total Calories = 1368 healthy low calories for one day!
________________________________________
Healthy Diet Menu #3
Breakfast:
• 2 Weetabix with sliced banana and semi-skimmed milk - 325 calories
• add mixed berries - 70 cals
• Yogurt - 75 cals
• Tea or coffee (no sugar)
Lunch:
• One tortilla wrap - 360 TOTAL calories for this wrap & filling!
• filled with; 1/4 small, mashed avocado, turkey, sliced tomato, reduced fat mozzarella cheese.
• Salad + dressing (lettuce, tomato, cucumber & onions) - 80 cals
Snack:
• 2 teaspoons peanut butter - 110 calories
• One slice Granary toast - 110 cals
Dinner:
• Salmon Steak (Medium steak grilled with dried herbs) - 200 calories
• Mashed potatoes - 150 cals
• Steamed vegetables - 80 cals
Total Calories = 1560 healthful calories
So this may give you some idea’s for healthy meals and their caloric values. Use the food lists I gave you to shop from and build your meals.
Keep making healthier choices.
Your friend in fitness,
Kelli
www.KelliCalabrese.com
www.ArgyleBootCamp.com
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