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Train In Water

Train In Water

Published by on October 29, 2015

Train in Water

If you feel every movement in your joints during normal training, it’s time to train in water. Traditionally, water training has been used for those who are in their senior years or as a method of rehabilitation training for those who find it impossible to train on land. That’s because it minimizes the potential for injury or reinjury by building balanced muscle strength due to to resistance for all directions.

You’ll see faster results with water training.

When you train in water you’re working your muscles in all directions, since the water provides resistance. You’ll be working muscle groups in all directions, whether lengthening the muscles or shortening them. It brings faster results and can boost any fitness program.

Burn calories faster with water training.

If you’ve ever spent time at the beach, whether just splashing in the water or swimming, you probably went home tired and hungry. That’s because you’ve burned a massive amount of calories. Every time you push the water with your hands or feet, you’re getting a workout that’s similar to weight lifting. You can test it easily at home by filling the tub. First, open your hand and push your arm through the air. That’s not very difficult. Next, with an open palm move that same hand through water. You can feel the resistance, which tells you your body is working harder, burning more calories.

Stay cooler while you workout when you workout in water.

During the hot summer months there’s a real potential for heat stroke and heat exhaustion if you’re working out. While you should always take precautions on hot days or during long workouts, pool training has far less potential for either of these dangers. In fact, one of the suggestions for treating heat exhaustion, besides drinking plenty of cool fluids, is to immerse the body in cool water, such as a tub or pool.

Consider training in a salt water pool. You won’t have the stinging effects of chlorine when you train in a saltwater pool. Few places offer this type of accommodation since it’s more difficult to maintain and more expensive than chlorinated pools.

When you workout in a pool it’s a lot more fun. It can be an addition to a regular exercise program to beat monotony or be the primary way to exercise.

Working out in a pool is simply safer. While it works the body harder, it also stresses it less. That’s a combination that’s hard to beat.

Some people want to enjoy the benefits of working out in water, but feel uncomfortable and self-conscious going to the beach. A workout pool is the perfect solution.

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Punch Something Hard

Punch Something Hard

Published by on October 9, 2015

You’ve probably heard of someone having one of those days where they want to go home and kick the dog and have understood exactly what they were talking about? You can workout at the gym to get some relief from the stress but when punch something hard, particularly if you put a mental image of that stress inducing person’s face on that surface, you’ll even feel better. It can help eliminate pent up feelings and anger that prevent you from being your best. While it’s an active option, it’s not a violent one, but you release all your violent feelings when you do.

Throw a punch at a bag not a person.

You’ll be amazed at just how good you feel putting all your power into a punch you throw at the bag. Pretending it’s a person that’s the center of your anger, your present situation or just hitting it to feel better. It’s anger management and anger release both at the same time. Your dog will feel safe when you get home. Your family will gladly welcome the happier, more relaxed person you’ve become.

Get fitter as you release that anger.

Learning to box away anger and throw a good punch has more benefits than just stress relief. It also helps you burn fat and strengthens your muscles. You’ll be amazed at how much confidence you gain if you’ve always been the smaller person others picked on or teased. Women, in particular, benefit from this type of exercise that gives them a feeling of empowerment.

Have more fun with your workout punching a bag hard.

If you’ve worked out for years and are tired of the same old calisthenics and body weight exercises, you’ll appreciate the change up that working out punching a bag can achieve. You’ll have more fun when you workout and that can be a super way to boost your motivation. Having more fun at a workout doesn’t have to be a motivation boost, it can be just what it is—more fun!

Build coordination by punching away at the bag. You’ll be amazed at how it improves your coordination. It’s like dancing, but with a great deal of vigor.

Heighten fat burning while you learn to throw a punch. This type of workout helps you burn more fat and that spells achieving goals faster.

You don’t have to be male or young to benefit from this type of exercise. Even if you’re an 80 year old woman, you’ll see fitness results you’ll appreciate while also building your feeling of confidence.

See the results you want from your fitness program without the boring repetitive types of workouts. You’ll have more fun and that means more motivation.

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3 Healthy Summer Smoothies | Easy Recipes

3 Healthy Summer Smoothies | Easy Recipes

Published by on September 3, 2015 | 1 Response

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3 Healthy Summer Smoothies | Easy Recipes

 

It’s time to turn your healthy smoothie game up to 11. These fruit smoothie recipes will certainly tickle your taste buds and keep you cool this summer. In addition, making your own smoothie at home brings a certain satisfaction. When done right, they’re way healthier than ice cream, and when you take the first sip of divine nectar that you’ve concocted, you won’t be able to help but do a celebratory shoulder shake.

 

So, you’re going to need a blender. If you only have a food processor then that works too. Any time a smoothie recipe calls for bananas, using frozen ones you’ve stored into a sealed bag in the freezer will really add an element of cold, icy, deliciousness that unripe room temperature bananas CAN’T TOUCH. So yes, the next time you have a bunch of bananas that are brown and soft and frankly kind of ugly looking, peel those suckers and throw them in a bag in the freezer for your next smoothie. You’re welcome.

 

A note about sweetness: A lot of smoothie recipes call for adding brown sugar or another sweetener. News flash: FRUIT IS FULL OF NATURAL SUGARS and the USDA notes that bananas can contain anywhere from 9.91g to 18.59g of sugar. Remember the recommended amounts of sugar per day? [link to simple sugars article] The sugars in these smoothies count toward that number, so enjoy, but don’t go buck wild, sweets are treats, not staples.

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So here are three solid smoothie recipes worth incorporating into your smoothie game:

 

Blueberry, green tea, banana

 

Serves: 1

 

Ingredients:

  • 3 tablespoons water
  • 1 green tea bag
  • 1 teaspoon honey
  • 1 cup frozen blueberries
  • 1/2 medium banana
  • 3/4 cup milk (almond, soy, rice—whatever you like)

 

Instructions:

 

  1. MICROWAVE water on high until steaming hot in a small bowl then add tea bag and allow to brew 3 minutes. Remove tea bag and stir honey into tea until it dissolves.
    2. COMBINE milk, banana, then berries in a blender.
    3. ADD tea then blend ingredients on highest setting until smooth. Stop then add some more milk or water. Stir with spoon and start again for a more liquified smoothie. Pour into glass and serve.

This recipe adapted from:

http://www.prevention.com/food/healthy-recipes/20-super-healthy-smoothie-recipes/green-tea-blueberry-and-banana

 

 

Banana ginger

 

Serves: 1

 

Ingredients:

  • 1 cup milk (almond, soy, rice, coconut—whatever you prefer)
  • 1 frozen banana
  • 1/2 cup greek yogurt
  • 1 tablespoon fresh ginger, peeled and grated

 

Instructions:

 

  1. COMBINE all the ingredients in a blender, blend on high until smooth.
  2. ENJOY and shoulder shake until your heart’s content.

 

This recipe adapted from:

http://www.doctoroz.com/recipe/banana-ginger-smoothie

 

Pineapple and banana with kale

 

Serves 1:

 

Ingredients:

  • 1/4 cup coconut milk
  • 3/4 cup frozen pineapple
  • 1 frozen banana
  • 1 cup stemmed and chopped kale

 

Instructions:

 

  1. COMBINE all the ingredients in a blender then puree until smooth and add small amounts of water if it’s too thick for your liking. Continue to blend until the consistency looks right for you.

 

This recipe adapted from:

http://www.realsimple.com/food-recipes/browse-all-recipes/kale-smoothie-recipe

So now you’re ready to throw down like a healthy smoothie BOSS. After all, you might as well spread the love, school your friends and family on how to make a healthy smoothie so they don’t have to settle for subpar fruit mush.

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Genetic engineering laboratory. GMO food concept

Genetically Modified Foods

Published by on August 15, 2015

Genetic engineering laboratory. GMO food concept

Genetic engineering laboratory. GMO food concept

What are GMO foods – A controversial topic

Let’s take a quick look at what many scientists insist are generally safe and what some consumers consider “Frankenfoods.”

What Are Genetically Modified Foods?

Genetically modified (GM) foods are foods that have had their DNA altered by modern biotechnology or genetic engineering. These processes allow the transfer of individual genes from one organism into another (hence the term GMOs–genetically modified organisms).

What’s the Controversy?

Because there is significant debate regarding the safety and value of GMs, there has also been fierce debate over whether or not the United States should require that label of these foods to disclose they were modified. Biotechnology company Monsanto has backed legislation that could establish a National Law for Voluntary Disclosure of Genetically Engineered Foods. Critics of the bill say that it is anti-consumer and began a petition to reject the bill. And, so goes the argument.

What Are Some Examples of the Benefits and Risks?

These foods perceived numerous benefits and risks. For example, the World Health Organization notes that one of the objectives for developing plants based on GM organisms is to improve crop protection. By incorporating the gene for toxin production from the bacterium Bacillus thuringiensis (Bt) into a food plant, it achieves resistance against insects.

Crops such as golden rice are the product of biotechnology and offer higher nutritional value than their natural alternatives.

On the other hand, many people are concerned that GM foods may have the potential to provoke negative health outcomes such as allergic reactions.

What Role will GM Foods Play in Your Life?

It’s likely you’re already consuming GM foods. You could be fine with that and rest easy at night, or maybe it’s unsettling to you. You are your most powerful advocate. So take some time to learn more about this topic, and let us know in the comment section what you think about GM foods and labeling. If you would like to see us do the deep-dive into the research for you, please let us know that in the comment section as well.

 

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The Proteins You Eat

The Proteins You Eat

Published by on July 8, 2015

Protein-rich_FoodsIf you are trying to lose weight or get back into shape, you’ve probably heard a lot of talk about proteins. The fact is, proteins are an essential part of any diet and knowing more about them will help any weight loss, muscle building, or recovery effort.

What Is Protein?

Protein is the human body’s main source for building muscle, bone, skin, hair, and many other tissues. There are over 10,000 different types of proteins found in the body. Proteins are broken down further into smaller molecules called amino acids.

In total, there are 20 amino acids, and eight of these are identified as “essential.” The body cannot

produce essential amino acids, so they must be obtained in the diet.

Why Are Proteins Important?

Every cell in the human body requires proteins to carry out important biochemical functions. Proteins can be:

  • Antibodies – For fighting infections.
  • Enzymes – For chemical reactions, including reading human DNA.
  • Messengers – To modulate body processes and reactions. Hormones are an example.
  • Structural – For body support and movement which can be skeletal or within the organs.
  • Transport & Storage – To carry and store molecules inside cells.
  • Fluid Balancers – To regulate body fluid and blood pressure control.
  • Energy sources – Used for energy in the absence of carbohydrates.

What are the different types of proteins we consume (e.g., soy, whey, casein, and natural) and how does the body metabolize/use them differently?

  • Soy Protein: Derived from the soybean, soy protein is considered a “complete” protein since it contains all eight essential amino acids. Digested gradually, soy helps develop lean muscle mass. Also, soy protein may reduce free radical formation during exercise, which assists muscle recovery. Soy is available as tofu, soy milk and soy burgers.
  • Whey Protein: Milk has two protein components, casein and whey. Like soy, whey protein is a complete protein. Whey protein can improve lean muscle mass development and may help with weight loss. Quickly absorbed by the body, whey protein is good for post exercise recovery. Whey protein comes in a powder making it easy to mix into nutrition drinks.
  • Casein Protein: The other milk protein, casein provides a more gradual protein release for exercise recovery. Casein showed to be of benefit in increasing lean muscle mass. It also may help with fat loss by increasing your metabolic rate. Casein protein is available in powder and drink forms.
  • Natural Protein: These are found naturally in foods without processing. Some of the best sources of natural protein are eggs, milk, yogurt, cheese, fish, soy, nuts, pork, chicken, and turkey. Beef is also a good source of protein, however, lean cuts are the best choice. Finally, processed meats are not the best sources due to their high salt, fat, and chemical content. Natural proteins are slower in metabolism than other proteins and protein supplements.

Does Soy Affect Testosterone Levels In Men?

Contrary to some reports soy has not showed to reduce testosterone in men or cause feminizing effects. In fact, bodybuilders use soy regularly to build muscle mass and shorten recovery times.

What about Synthetic Proteins?

The term “synthetic” means proteins produced in a laboratory and not derived from a natural source. Although this field of research is developing, there are no widely available synthetic proteins for human nutrition. Other ways the term “synthetic” might be in reference to protein drinks that contain artificial ingredients and sweeteners that may not have nutritional benefits.

What Are Protein Powders?

Protein powders are found mostly as whey, casein, and soy preparations. One of the main advantages of protein powders is convenience. You can get a significant amount of protein in your diet from protein powders while avoiding the extra calories associated with natural proteins. These powders can be useful with:

  • Intense exercise or muscle growth activity
  • Injury recovery
  • Vegetarian diets

There is some controversy as to whether or not the body needs, or can use, the extra protein provided by protein powders.

Protein Absorption Rates

Tofu-beijingchinaThe typical absorption rates of protein from your digestive tract are:

  • Whey 8–10 grams absorbed per hour
  • Casein 6.1 g/hr
  • Soy 3.9 g/hr
  • Egg 1.3 g/hr

How Much Protein Do I Need?

The typical American consumes 1.5 g/kg/day (0.7 g/lb/day) of protein.

The recommended protein intake for:

  • Average Americans = 0.8 g/kg/day or 0.4 g/lb/day.
  • Strength training = 1.4-1.8 g/kg/day or 0.6-0.8 g/lb/day
  • Endurance training = 1.2-1.4 g/kg/day or 0.5-0.6 g/lb/day

The CDC makes these recommendations for protein intake:

Recommended Dietary Allowance for Protein
Grams of protein

needed each day
Children ages 1 – 3 13
Children ages 4 – 8 19
Children ages 9 – 13 34
Girls ages 14 – 18 46
Boys ages 14 – 18 52
Women ages 19 – 70+ 46
Men ages 19 – 70+ 56

When Is The Best Time To Eat Protein?

For athletic performance, it’s generally best to eat protein immediately post-workout. To help muscles recover faster, some recommend protein intake during workouts. This makes protein drinks especially attractive.

Research reveals that protein intake throughout the day (every 3 hours or so) may also provide a performance advantage. This coincides with other advice that says eating smaller meals every 3-4 hours promotes healthy body weight.

It is thought that Casein is especially beneficial during evening intake for overnight muscle recovery due to gradual protein release.

Conclusion

Having a well-rounded knowledge base about proteins improves your nutritional outlook. Add this to regular exercise and a healthy lifestyle, and you’re sure to meet your fitness goals.

 

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Navigating the Sugary Seas of Simple Sugars

Navigating the Sugary Seas of Simple Sugars

Published by on June 17, 2015

TBM Sugar

Navigating the Sugary Seas of Simple Sugars

The sugary seas can certainly lift you on surges of energy or drop you just as quickly; and though the oh so sweet songs of Sirens are alluring, they could also be your destruction. Before you start sailing the seven seas of simple sugars, let us show you how to steer toward moderation and clear of crashes. By the end of it all, you’ll be worthy of being called Captain of S.S. Saccharide and in control of your ship.

 What are simple sugars?

It’s important to know what’s what before navigating the tricky seascape. Simple sugars are simple carbohydrates consisting of one sugar molecule (monosaccharides), such as glucose, fructose, and galactose. Simple sugars may also be two sugar molecules attached together (disaccharides), examples include: lactose, sucrose, and maltose.

As their name suggests, simple sugars are NOT complex carbohydrates, which have three or more sugar molecules attached together. Complex carbohydrates also referred to as starches are in: whole grains, starchy vegetables (potato, sweet potato, corn), beans, and legumes.

 Why does the body need simple sugars and carbohydrates? 

Go ahead, grant them permission to come aboard. You need them for energy and to fuel body functions, especially the brain and nervous system. Sugars have a structural function in the formation of human DNA and carbohydrates link with proteins to form glycoproteins which work in many important body systems such as: 

  1. Immune system
  2. Platelet function
  3. Egg-sperm interaction
  4. Connective tissue health (tendons, ligaments, etc.)
  5. Thyroid function

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When are simple sugars harmful?

Beware the first mate, sugar tooth! He’s got a secret mission to overtake the ship and steer it toward doom and disaster and that’s no fun. Simple sugars are safe when taken in moderation. However, a diet driven by first mate sugar tooth can lead to problems with obesity, insulin resistance, and it can worsen (not cause) diabetes.

Simple sugars are broken down into glucose in the small intestine and absorbed through the intestinal walls into the blood stream. With the help of insulin, glucose then enters the body’s cells where the sugar can be used for energy. The unused glucose by the body becomes glycogen in the liver. This glycogen can be broken down again into glucose when the body needs energy but does not have an immediately available food/glucose supply. If sugar tooth gets his way and consumes all the sweets he desires, the liver cannot store all the sugar, and converts into fats such as triglycerides. Thus, this process can lead to excess body fat. If a person gets most of their calories from simple sugars, they can develop malnutrition since many sources of simple sugars have no vitamins, minerals, or proteins.

The mainstream American diet is chock full of hidden sugars in items like baked goods, diet foods, pasta sauce, and beverages. Read nutrition labels to help you stick to these recommended limits of sugar: 

  1. Men: 150 calories or 9 teaspoons/day
  2. Women: 100 calories or 6 teaspoons/day
  3. Pre-teens/Teens: 5-8 teaspoons/day
  4. Children 4-8: 3-4 teaspoons/day
  5. Preschoolers: 4 teaspoons/day

 

What simple rules can you follow to guide your thinking about the sugars you consume?

Stay the course of health by limiting intake to above recommended amounts and by following these guidelines: 

  1. Satisfy sweet cravings by eating fresh fruits, which are healthy sources of sugar
  2. Limit or avoid foods high in sugar content (candy, pastries, sugary drinks)
  3. Cut in half the amount of sugar you add to food or coffee
  4. Read nutrition labels for hidden sugars found frequently in items such as ketchup, breakfast cereal, granola/cereal bars, yogurt, and spaghetti sauce

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What are the alternatives to simple sugars and how do they compare?

 If you feel like your sugar game is stagnant, there are alternatives – these artificial sweeteners approved by FDA

  1. Acesulfame potassium (Sunett)
  2. Aspartame (NutraSweet or Equal)
  3. Sucralose (Splenda)
  4. D-Tagatose (Sugaree)
  5. Saccharin (Sweet ‘N Low)

Like everything, you’ll want to use them in moderation. These artificial sweeteners can be especially helpful for diabetics who must avoid sugary foods. There is some debate about whether or not these sweeteners actually make you gain weight, perhaps by stimulating the appetite because artificial sweeteners have virtually no caloric value. Also, there is no significant evidence that artificial sweeteners cause cancer.

 

High fructose corn syrup (HFCS) is a liquid sweetener. Commonly used by the food industry as an alternative to white sugar (sucrose).HFCS is metabolized just like any other simple sugar, and there’s no evidence that HFCS contributes to more obesity when compared to other sources of simple sugars. HFCS has around 53 calories per tablespoon vs. 40 calories in a tablespoon of white sugar.

 

Agave is a syrup or sugar that comes from the agave plant indigenous to Mexico and the southwestern United States. It has 60 calories per tablespoon vs. 40 found in a tablespoon of white sugar. Like HFCS, agave has no distinct advantage or disadvantage in terms of health.

 

Honey is found naturally from the production of honey bees who uses flower nectar as their source. The great thing about honey is that it’s rich in antioxidants, unlike white sugar or HFCS. However, the glucose that comes from honey raises blood sugar just like any other sweetener. Diabetics should take the same precautions when using honey in their diet. Honey contains 21 calories a teaspoon, compared with 16 calories for refined white sugar.

 

Well Captain, there you have it. The knowledge and tools you need to sail the sugary seas. You’re smart. You’re ready. If you see an iceberg, steer clear. Bon voyage!

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Healthy Breakfast Ideas

Healthy Breakfast Ideas

Published by on June 9, 2015

3 Healthy Breakfast Ideas to Keep Your Body Going Throughout the Week

Portrait Of Happy Young Man Having Healthy BreakfastThere’s no escaping this simple truth: Breakfast is the most important meal of the day. Breaking the fast after you sleep is an actual thing that you need to do. The Harvard School of Public Health did a study that showed when men skip breakfast over an extended period of time, their risk of coronary heart disease increases by 27%. So there’s that. And ladies, you’re not off the hook. We’re all human and the biological effects of running on empty are the same for you. When bodies are deprived of energy (nutritious and delicious food), they tend to react. Hence, may result in spikes in blood pressure, higher cholesterol levels, and diabetes.

Feeling lost and without any ideas? Don’t fret. We’ve gotch you. Here are three solid breakfast ideas to carry you through your week.

Quinoa Oatmeal

Check out a recipe and excellent argument for starting your day off right, compliments of Thug Kitchen.

Parfait

There’s numerous benefits of eating yogurt, including reducing the risk of type 2 diabetes, and weight loss for women. Of course, we’re talking about simple, healthy yogurt (milk and two live bacterial cultures–Lactobacillus bulgaricus and Streptococcus thermophilus), which can be distinguished from the hundreds of junk food yogurts on the market by the fact that its ingredient list is free from added sugars, extra toppings, and artificial sweeteners.  Here’s one recipe for a walnut yogurt parfait. The key with parfaits is to use fruits and nuts that you like, and go easy on the store bought granola—there’s excessive amounts of sugar in that stuff. Make a batch of homemade granola on Sunday evening and use it all week. You have permission to get creatively healthy when using any of these recipes; reduce the amount of brown sugar by half; use slivered almonds if cashews are your thing.

Breakfast Sandwich

Woman With Tasty Fast FoodIf you’re an egg lover, check out these eight breakfast sandwich recipes. And like we said earlier, don’t be a zombie when it comes to using recipes. Use breads you know aren’t loaded with sugar, weird preservatives, and unpronounceable ingredients. Adapt recipes to your preferences (less salt, more herbs, etc.) and be mindful not to overdo it, especially if you have trouble controlling your total LDL cholesterol. Stick to using the white of the egg if that’s the case. Research suggests that eating up to one egg a day does not increase heart disease risk in healthy individuals.

We hope you feel like we’ve pointed you in the right direction for some healthy breakfast options so your body doesn’t end up running on fumes!

For more recipes and the health benefits of eggs according to science go here: https://www.jenreviews.com/eggs/

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The Fat You Want And The Fat You Don’t

The Fat You Want And The Fat You Don’t

Published by on May 19, 2015

fatAll fats are not created equal, which is why we hate to see them all swept into the corner, labeled “bad” and dismissed faster than it took Game of Thrones’ Catelyn Stark to shun her husband’s bastard son, Jon Snow. Let’s play nice and take a closer look.

Unsaturated fats—the watcher on the walls

Like the Knight’s watch, these fats are looking out for you. They serve you by helping to absorb fat-soluble vitamins. In addition, they provide essential fatty acids, and fend off heart attacks and strokes by reducing bad cholesterol levels.       

Examples of Unsaturated fat

Monounsaturated fats

  • There’s less hype surrounding these unsaturated fats than their more complex counterpart (polyunsaturated fats), but they’re still important. Monounsaturated fats provide nutrients to help develop and maintain your body’s cells. Oils rich in monounsaturated fats also contribute vitamin E (functions as an antioxidant and promotes cell signaling). Find monounsaturated fats in olive oil, peanut oil, avocados, almonds, hazelnuts, pecans, pumpkin and sesame seeds.

Polyunsaturated fats

  • These fats provide nutrients that help develop and maintain the cells in your body. They have fats essential to you that your body can’t produce itself, such as omega-3 and omega-6 fatty acids.

Omega-3 fatty acids

  • Your heart loves this type of polyunsaturated fat with all its … heart. Omega-3s are key in the production of hormones that relax artery walls and regulate inflammation and blood clotting. Omega-3s also help lower levels of lipoprotein (LDL, also known as “bad” cholesterol). LDL likes to join with fats and other substances to clog up arteries, which can lead to heart disease and stroke. Omega 3s are not down with that, and act accordingly, on behalf of your heart. Find omega-3s in bison and wild game that are range free and grass fed, salmon, tuna, trout, mackerel, sardines, herring, ground flaxseed, flaxseed oil, soybean oil, walnuts, butternuts and sunflower seeds.

  Omega-6 fatty acids

  • Found in vegetable oils, nuts and seeds, these fats help with brain function (who needs coffee when you have Omega-6?) and cell growth. The American Heart Association recommends people eat 5-10% of their daily calories from omega-6 fatty acids. Find omega-6 in sunflower oil, soybean oil, avocado oil, walnuts, safflower seeds, brazil nuts, sesame seeds, pumpkin seeds, squash seeds and peanuts.

The University of Illinois Extension recommends an intake ratio of omega-6 fats to omega-3 fats of 2:1 to 4:1. Still, it’s important to know how much of each type of fat to eat daily. The Mayo Clinic provides this information in a user-friendly table.

Saturated fat and trans fat—White Walkers and wildlings that will mess you up

fatCommonly referred to as solid fats because they’re solid at room temperature, these frightening fats can wage war on your heart by infiltrating your bloodstream and clogging up your arteries.

  • Saturated fats

Saturated fats raise blood cholesterol levels in your body, specifically LDL, which can increase your risk of cardiovascular disease and type 2 diabetes. Harvard Medical School notes, “A handful of recent reports have muddied the link between saturated fat and heart disease.

More analysis on Saturated fats

One meta-analysis of 21 studies said that there was not enough evidence to conclude that saturated fat increases the risk of heart disease, but that replacing saturated fat with polyunsaturated fat may indeed reduce risk of heart disease”. Additionally they mention, “Two other major studies narrowed the prescription slightly, concluding that replacing saturated fat with polyunsaturated fats like vegetable oils or high-fiber carbohydrates is the best bet for reducing the risk of heart disease, but replacing saturated fat with highly processed carbohydrates could do the opposite.” Beware, however, of processed vegetable oils and to not exceed the recommended ratios and daily intake of different types of fat.

More information to this regard are found in the sections that follow.

Saturated fats are in cows and poultry, full-fat dairy products, and many commercially prepared baked goods.

  • Trans fats
          Most of the trans fats we consume are a result of the food processing method called hydrogenation. All foods containing hydrogenated vegetable oils contain manufactured transaturated fats. According to the

Mayo Clinic

        , partially hydrogenated trans fats can increase unhealthy LDL cholesterol and lower high-density lipoprotein (HDL, or “good” cholesterol).

Buyer beware:

In the United States food labels can state a food has 0 grams of trans fat if there is less than 0.5 grams of trans fat in a serving. So, take a quick look at the ingredients; and if “partially hydrogenated” is anywhere to be seen, put the bag down and slowly back away. Those trace amounts of artificial trans fats add up fast.

Naturally-occurring trans fats (produced in the gut of some animals and found in foods made from said animals) show up in small amounts in milk and meat products. According to the American Heart Association, “There have not been sufficient studies to determine whether these naturally occurring trans fats have the same bad effects on cholesterol levels as trans fats that have been industrially manufactured.” Proceed with caution when it comes to trans fats. They’re dangerous and there’s still much more to learn.

Manufactured trans fats can be found in packaged foods with “partially hydrogenated” on the nutrition label (chips, cookies, frozen dinners, packaged pudding, nondairy creamers, etc.).They also may be found in anything fried (french fries, onion rings, mozzarella sticks, chicken fingers, fried chicken, donuts, etc.), margarine, shortening, ice cream, microwave popcorn, and processed meat sticks (beef jerky), to name a few food sources.

           
How our bodies create and burn fat—the struggle is real in Westeros

You know the story. Winter is coming. Your body wants to keep warm and insulated. Depending on what and how much you’re eating, your body may produce and store fat. If how stuff works interest you, read this very detailed description of how the human body breaks down foods and stores fat. On the other hand, if your brain doesn’t feel like burning all those calories to read an entire article, just know that eating things the body has trouble breaking down (unnatural or highly processed items that somehow pass as “food”) and eating more than needed to keep your body functioning are two powerful opponents when it comes to maintaining a healthy body fat percentage.

Over winter and ready to shed an extra layer of fat? Burning fat requires not only keeping an eye on what you’re eating. But also making sure you’re exercising so your body uses up the energy stored in that unwanted fat. Again, for you information hungry hounds, here is a complete explanation of how we burn fat.


Tips to win the battle and achieve a healthy balance

fatAccording to Sports Nutrition, Second Edition, the recommendation for females is to maintain 16-30% body fat and males maintain 11-20%. And if you’re an athlete, depending on your sport of choice, recommended body fat percentages range from 5-20% for males and 10-28% for females. Take a look at this chart to see percentages broken down by sport.

Since fat plays a key role in keeping you energized and insulated (without it you’d have no core body temperature and your vital organs would be vulnerable to outside impact), it’s important to maintain enough of it to stay healthy. Dropping below the recommended range is dangerous for these reasons, as is exceeding the high end of the scale. If you’re hauling around too much body fat, your risk for type 2 diabetes, high blood pressure, stroke, heart disease, and certain cancers increases.

To keep your body balanced with the ideal amount of fat, take Michael Pollan’s advice:

  • Eat food.
  • Not too
  • Mostly plants.

We’d add…and exercise regularly. Especially if you have some extra fat that you’d like to say goodbye to. Go ahead, send it north of the Wall!

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Tracking Your Health and Fitness with Game-Changing Gadgets

Tracking Your Health and Fitness with Game-Changing Gadgets

Published by on April 29, 2015

Health and FitnessSo think about this: For many years, the only way to track your workout performance and food intake was to manually look up information such as how many calories there are in a medium-size pomegranate and how many calories you burned chasing your freakishly quick Lhasa Apso down the street. Then you had to write everything in a log. The process was time-consuming and tedious, to say the least. But, there were always the strong at heart that would try diligently; until, of course, their mind would inevitably numb before their second set of squats and the logging would end.

Today, things are different, even game-changing. Now, there are various gadgets for tracking our workouts, calorie intake, calorie expenditure, heart rate and so much more. These tools are simple to use and engaging. In fact, currently, one of the tougher parts of logging is deciding which gadget to use and for what purpose. Below are some insights and links that will make this easier for you.

Purpose of Tracking Your Food Intake and Fitness
The short end of it is this: When you track your exercise and food intake, then you’re better able to achieve your health and fitness goals. When you don’t do the tracking, well, you’re less likely to get the results you want.

Health and FitnessBodybuilding states that keeping a training journal is the boost elite athletes have over Mr. Wannabe in the gym. Think about how elite athletes have to train to perform better than their competition. Their tracking of what they do is no less intentional and rigorous.

Lucky for you, you can do similar tracking ultra-simply and with “gamification” perks that can keep you entertained. Many of the latest gadgets now let you add friends and family and create groups. You can then compete with whom you choose to see who gets the most exercise done in a given period or stays true to a particular diet. It may not be the same thrill an Olympian gets from winning the Olympics, but it probably beats the usual humdrum competitions of trying to bump someone out of line for a buffet or stealthily dashing to the favored La-Z-Boy before a family member does. These gadget “gamification” components are not only an incredible way to keep your mind from going numb, but also to keep you in the game of fitness!

But we digress …

According to the Centers for Disease Control and Prevention(CDC)writing down every single bite that goes into your mouth and in your body gives you lots to consider. Below are some of the benefits of logging your food intake whether you use a journal, digital wristband, techie headgear, food-monitoring fork or Techno sport bottle.

Logging your food intake…
• helps you establish an ongoing log of your eating habits; thus it helps you reflect on what you have eaten, as well as when and where. Over a course of a week or a month, you can begin tracking habits and rituals hidden in your eating behaviors;
• reveals your emotions or thoughts during eating — albeit, you may be startled by what these actually look like when you are killing a large Chicago pizza or list end indulging in a triple-chocolate, dulce de leche cheesecake — yes, the whole thing, not slices;
• provides you an awareness of food transgressions, as if you weren’t somewhat aware of them already. These are harder to ignore, however, when you take the time to acknowledge them.

The benefits of an exercise log are similar. Every time you log your exercise progress, such as the number of miles jogged in a day, minutes spent spinning in class, or set and reps completed in a strength training session, you make your exercise routine official.

Here are some specifics to record with your daily fitness log:
• Exercises performed
• Sets, repetitions and weights used
• Length of the workout including your intensity
• Personal comments regarding the success of the workout (e.g., mood or muscle soreness)
• Where you worked out
• What time you worked out (i.e., Was this your normal time?)

Health and FitnessSpending thousands of dollars on a health gadget that simulates your blood pressure and heart rate on different planets with a gravity adjustment setting may seem perfectly reasonable to you. Make sure, though, you plant your feet on the ground first and remind yourself of what you are trying to accomplish. Technology is just a tool.

Choosing the right tool can
• make your tracking more engaging, thereby increasing your use of it;
• help you more accurately track what you are doing with your health and fitness;
• facilitate your communication with those who are supporting your fitness goals such as your doctors and trainers; and
• assist you in making better decisions on how to reach your personal health and fitness goals by providing you useful information and actionable insights.

Gadgets to Track Your Food Intake and Fitness

Gadgets to track your food intake
Using gadgets to track your food intake makes the process of documenting your food intake so fast and easy that you have zero excuses for not keeping a daily food log. In your quest to monitor your eating habits consider
• investing in the HAPIfork, a $70 investment that monitors every morsel that you eat;
•for the gym, purchasing a new beverage bottle called the Umoro One, which lets you shake things up without needing to carry your water or protein powder separately; or
• utilizing daily food logs, such as this one from the National Heart, Lung and Blood Institute that can be printed or used digitally.

There are also apps such as MyFitnessPal, Lose it! or Fitness Buddy that you may like. These apps can help you record
• foods you eat including meals, snacks and beverages;
• times you eat, especially those times that are out of sync with meal times;
• calorie and fat counts for the foods you consume;
• your vitamin and mineral intakes; and
• more.

Seriously, how can you not be amped by how easy technology makes all this?

Gadgets to track your fitness
The following fitness gadgets will help you in your personal battle of the bulge; or if you have won that battle and you are looking to conquer new territories, these gadgets can assist you in reaching your ideal body composition:
• Fitbit
• Amiigo Fitness Bracelet
• Jawbone Up
• Spree Headband
• Nike+ Runner
• Apple Watch

If you want to go old school to record the food you’ve eaten and the calories you’ve burned because pushing a pencil is part of your workout
to burn calories, you might prefer this printable workout log.

Whatever method you choose, logging and reviewing your health and fitness routines will allow you to be more purposeful and effective in reaching your health and fitness goals; and it will empower you to live a healthier and fitter lifestyle.

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Time for the Skinny on Weight-Loss Programs

Time for the Skinny on Weight-Loss Programs

Published by on April 14, 2015

Slap on a patch, take a pill or go under the knife. These days, people want an easy, instant fix to their weight gain. While gaining weight creates all sorts of health problems, what the snake oil people are willing to take to make the weight go away is outrageous. Along those lines are the bevy of weight loss programs being touted by everyone from self-professed weight loss gurus, such as Robert Atkins or Elizabeth Gibaud, to celebrities like Beyonce and the Master Cleanse and Madonna with the infamous “air diet,” reported by US News and World Report. But could it be possible that uber popular weight loss programs, like Jenny Craig or SlimFast, could actually work? Turns out, maybe. Then again, you could just eat clean and exercise for better results.

Study of the Efficacy of Commercial Weight-Loss Programs

According to a recent study published in the Annals of Internal Medicine, the John Hopkins University of School of Medicine was host to a study by Dr. Kimberly A. Gudzune that found the answer to this age-old question. Of more than 10 programs scrutinized in this study, only two showed scientific evidence that they do the trick. For those dieters prescribed to Jenny Craig and Weight Watchers, you stand the greatest chance of actually losing and maintaining long-term weight loss in comparison to other weight loss programs. Here’s the kicker, though. These results are only slightly better than what you would do if you were to follow your own diet.

Another concern of high-intensity weight loss programs including Jenny Craig, Weight Watchers and NutriSystem is the work involved in maintaining the program. You are set up with a consultant who works with you one-on-one, for a fee, to set ongoing goals. You have to monitor your food and nutritional intake, such as through the insane Weight Watchers’ point system. With Weight Watchers you have to go into a public place and weigh yourself periodically. While Jenny Craig requires you to eat packaged, processed meals that, you guessed it, cost a pretty penny. There has to be a better weigh, ahem, way to deal with excessive weight.

Managing Weight Loss Effectively

If you are one of the millions of Americans who want to lose weight, feel better, look sexier and get healthier, there is a long-term solution. No, you won’t have to take a pill or stick on a weight loss patch. According to the Mayo Clinic the formula for weight loss is simple: eat fewer calories than you burn. It must be noted that there is, in fact, a Mayo Clinic Diet, which is an online diet subscription program that follows the high-intensity weight loss formulas of Jenny Craig and the other diet programs out there.

Weight LossThe problem is that this formula is much, much, much easier to read than implement. Thanks to food cravings, as noted by Active, you might be suffering from a magnesium deficiency, which makes you ready to kill for a nibble of chocolate, or an iron deficiency causing you to have red meat cravings of a lion. If you are a female, then you understand the monthly fluctuations of hormones including estrogen and serotonin that leave you lagging and with a lowered metabolism during your evolution phase. So what is the deal? How can you manage healthy weight loss?

Clean Eating Solution

One of the most effective methods for maintaining health while losing excess weight is via the clean eating method. As reported by Time Health, clean eating involves a set of principles:

  • Only eat whole foods. No more processed, packaged junk. This means no processed sugar cane turned into white powder; processed wheat transformed into sandwich slices; fruits squished until nothing remains but the liquid; and semolina pressed into tubular noodles. These foods are already broken down before you even chew them, creating an influx of simple carbs that cause your blood sugar to spike. Whole foods equal real foods in their natural form. These force your body to do the work of digestion, which keeps your system in check. Eat a balance of whole foods in every color of the rainbow to get a variety of minerals and vitamins.
  • Ingredients that don’t come directly from the ground or the earth’s waterways should be avoided like the plague. That means nothing scientifically concocted, no chemicals, no additives, no fillers, and certainly nothing artificial. If you can’t pronounce it, then you shouldn’t eat it. Makes sense, doesn’t it?
  • Going organic whenever possible to ensure the quality of whole foods is prescribed by clean foodies. However, those on a budget should worry more about the types of foods they are putting in their grocery cart and less about the organic sticker. Don’t let not being able to afford all things organic to dissuade you from eating conventional whole foods. Use the Dirty Dozen and Clean Fifteen lists to help you make cost effective, whole food decisions.
  • Do it yourself. That means making your own meals at home. Not only are you controlling the ingredients in your meals, but you are becoming more conscious of how you are treating your body.
  • You can’t eat every single food you see just because it’s clean. If you eat more calories than you use in a day, then you are going to gain flubber, plain and simple. You still need to maintain a balance of fewer calories in and more calories spent.

Healthy eating has a three-fold effect. When you eat healthy foods, you feel better on the inside, your skin glows on the outside, and your mood is boost causing your personality to sparkle. If you want to make the most of your health, skip the costly consequences of depending on pop culture weight loss programs. Fad diets fade. Stick with something that will keep you healthy, happy and in peak performance. By choosing the clean eating method you are eating real foods, not worrying about counting calories, and fueling your body with what you should eat.

Exercising for a Cleaner You

In addition to eating clean, take on a regular exercise routine. You will boost your happy hormones, aka endorphins, while reducing cortisol, that hormone causing your midsection’s spare tire. Exercise will also help you lose weight naturally by amping up the amount of energy you are spending each day. With a well regimented exercise plan combined with clean eating you can withstand long-term weight loss without having to depend on someone named Jenny C. or counting points on packaged foods.

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