FIT with "FUSS"

Healthy Nutella recipe

2012-02-13T14:59:00.002-05:00

Do you like chocolate?

How about Nutella?

Well if you're planning on making something
sweet for your special someone or yourself
for Valentine's Day, give this Healthy
Nutella recipe
a try.

No refined sugar, no trans fats, only
chocolate-y goodness!
Servings: 40
Ingredients

1 1/2 cups hazelnuts
1 1/2 cups coconut milk beverage
(or 3/4 cup canned coconut milk + 3/4
cup water)
3 tbsp raw honey
1/8 tsp sea salt
90g (3 oz) dark chocolate

Directions

1. Toast hazelnuts in the oven at 175 C (350F)
for 15 minutes

2. Cut up chocolate into small pieces and place
in an oven-safe dish

3. Place chocolate into oven at the same time
as the hazelnuts are roasting to melt chocolate

4. While hazelnuts are roasting, heat coconut
milk, honey and salt in a small pot for a few
minutes and whisk to combine ingredients

5. When done roasting, combine hazelnuts and
melted chocolate into blender and puree until
creamy and smooth (a few minutes)

6. Add in coconut milk mixture and continue to
puree until smooth

7. Cool in fridge for several hours, then enjoy
as a spread!
Nutrition Info
Serving Size: 1 tbsp
Calories: 55
Protein: 0.8 g
Carbs: 3.5 g
Fat: 4.5 g

I tried this out with strawberries and it was to die for!

Exposure To This Can Harm Men AND Women

2012-01-23T15:48:00.001-05:00

Ladies and gentlemen, there is a NEW reason to be worried.

GUYS, there are chemicals which may be harmful to your sperm.

In fact, these chemicals are SPERM KILLERS.

And LADIES, this means if you and your spouse are attempting to have a child and become pregnant, then you may be striking out every time.

Health organizations around the world want to ban this chemical in products.

All because of adverse health concerns it poses in animal models and in humans as well.

This chemical: BPA.

And it is found in EVERYTHING!

What Is BPA?

BPA is a chemical commonly used in plastics, but is found in many other products we use every day.

From daily health care products to canned food linings, BPA is a common chemical that was introduced as a way to maintain food and all its health-providing qualities from spoilage.

The problem: BPA may be linked to cardiovascular disease, diabetes, and cancer.

And this is a BIG problem!

BPA In Women And Men

Men, BPA exposure may dramatically LOWER testosterone levels and SPERM count.

In fact, a study on Chinese factory workers exposed to high levels of BPA showed a decrease in sperm quality and sperm count.

Exposure led to 3 times the risk of lower sperm concentration and vitality,
and 4 times more likely to have decreased sperm counts

Canada wants to (or already has) labeled BPA as toxic.

Research by the Canadian Health Ministry showed that 91% of Canadians had increased urinary concentrations of BPA, and levels were HIGHER in children between the ages of 6 and 11.

Women, not only can BPA interfere with your man's testosterone and sperm count, but it also may be dangerous for YOU and YOUR health.

BPA may be linked to polycystic ovary syndrome, which is associated with lower chance of getting pregnant due to increased testosterone levels.

Polycystic ovary syndrome may make it even harder to get pregnant.

Researchers showed a significant increase in BPA in the urine of women with polycystic ovary syndrome.

More research is warranted and the exact reason why BPA is higher is unclear.

Sources Of BPA

So where exactly can you find BPA?

Canned Foods

Canning has been used for hundreds of years as a way to keep food fresh while retaining the nutrition.

However, industry has changed and BPA was introduced as a way to line canned foods which preserved foods better.

It may be shown that BPA may leak into the food, resulting in increased levels of BPA in humans.

Cash Money And Receipts

There may even be exposure to BPA when you handle a receipt after you purchase your canned goods.

Thermal paper, which is common paper used for cash receipts was found to have increased levels of BPA.

BPA can be transferred from the paper to your
fingers then to anything else you TOUCH.

When BPA makes its way into your body, it acts as an endocrine blocker.

BPA binds to receptor sites on your cells, resulting in INCREASED estrogen levels.

In men, BPA blocks normal cholesterol synthesis in the liver, which may inhibit testosterone and sperm production.

Stop The Sperm Killers

Guys, no matter where you turn, there seems to be something which can kill your sperm.

BPA is one such chemical which can kill sperm cells and decrease your testosterone levels at the same time!

BPA is found in everything and further research needs to be done to determine how harmful the chemical BPA is.

BPA exposure may not only lead to decreased testosterone levels and sperm count, but also in polycystic ovary syndrome.

Combating the effects of low testosterone may increase sperm production and mobility.

Your SCALE lies to you constantly.

2012-01-15T15:30:00.001-05:00

Five Weird Ways To Lose Weight

It lays there, motionless and lifeless.

It beckons you, though, every morning to step on it.

It lies to you…

Every day, you faithfully step on it and turn your head, taking in a deep, soothing breath.

Then you look…

You may be surprised or HORRIFIED by what you see.

Your SCALE lies to you constantly.

It NEVER seems to change.

Maybe a pound or two, but for some reason it ALWAYS COMES BACK.

It mocks you and your weight loss attempts.

But now you have the power to FIGHT BACK.

You may know the scale as your WORST enemy.

Let me explain…

The Battle With Your Scale

If the scenario above rings a bell, then you may have experienced weight loss or weight gain success or failure.

The scale may be the WORST measure of your health and fitness.

Granted it does provide numbers, and sometimes those numbers drop.

But what it does not tell you is HOW FAT you are.

Weight may fluctuate every day or every minute of every day.

But remember, a scale measures EVERYTHING in your body.

From your FAT to your bones and everything in between!

The scale may give you accurate readings of EVERYTHING going on inside of you.

But it makes you frustrated.

You get mad…

You may even SCREAM at the top of your lungs, "you worthless, f#%$@ scale."

Today, you need a NEW alternative.

A new way to measure success and a new way to make yourself FEEL GOOD!

These tips may take you on the road to happiness…

Weight Loss Trick #1: Throw It Out The Window

That's right folks, step one is to throw your scale out the window.

Stepping on the scale may be your breaking point to weight loss success or failure.

When you focus solely on numbers, you may find yourself frustrated when the pin does not move.

Or if the pin moves…IN THE WRONG DIRECTION!

The scale is nothing more than a way to weigh everything inside of you.

It doesn't determine how much FAT you have, compared to your lean mass.

It may determine how much WEIGHT you lose, but does nothing to determine how much FAT you have lost.

Losing the LBs is important, but the more important number might be how much FAT is covering your metabolism-boosting lean muscle.

Weight Loss Trick #2: Find Out Your Bodyfat

Not for a suit or a pretty new dress (but that may come later).

You should get your body fat tested.

By finding out how much fat mass you have, compared to lean muscle, may be a better judge as to where your weight loss stands.

More fat may mean an increased risk for chronic diseases such as diabetes, heart disease, or more.

And higher fat levels may indicate that you may have more visceral fat.

As a review, visceral fat surrounds your organs

And may be EXTREMELY harmful to your health!

Increased levels of visceral fat may increase your risk for heart disease and diabetes.

So you now have your numbers.

What do you do with them now?

Now it's time to implement your exercise and dietary changes.

Weight Loss Trick #3: Include More Protein, Fiber, And Fruits And Vegetables Into Your Diet

Protein may provide the building blocks you need to SUCCEED.

Protein provides amino acids that may increase lean mass on your body.

Heard the myth muscle turns INTO fat?

It is not true (to set the record straight).

When your diet sucks and you may be lacking calories, then your body starts to USE your muscle as a source for energy.

Your body thinks you are starving!

And starvation may cause your body to keep your FAT stores, since they may possess a greater amount of STORED energy.

This may cause your METABOLISM-BOOSTING lean muscle to suffer.

Increasing protein may increase your lean mass, possibly BOOSTING your metabolism - even WHILE WATCHING TV.

That's right, the more muscle you have may INCREASE your resting metabolic rate.

And this may lead to WEIGHT LOSS - especially burning your unwanted FAT STORES.

More circulating amino acids may build more lean mass (in combination with a solid strength training workout) and it may actually suppress your appetite!

This may lead to fewer calories eaten, BOOSTING your energy levels and your metabolism.

And speaking of muscle…

Weight Loss Tip #4: Exercise For Weight Loss (excluding boring old cardio)

There is a new method of exercising, which is GIVING TREMENDOUS RESULTS!

And it is very simple.

But first, if you do not exercise the best advice is to START.

One of the most effective ways to burn extra calories and fat may not be by using a treadmill, bike, or the stepper.

Intermittent bouts of high-intensity exercise may be your answer to strip away YEARS OF UNWANTED BELLY FLAB.

But it does not happen overnight.

You have to work at it!

Movements which target the whole body but done back-to-back with very little rest time in between exercises, may boost metabolism-boosting muscle.

This may boost heart rate, jumpstart muscle building, and DESTROY YOUR FAT CELLS.

The best part: you may still be burning calories - for days on end.

And this may lead to greater weight loss and a slim, sexier you!

Weight Loss Tip #5: Stimulate Your "Good" Hormones To Work CORRECTLY

Your fat cells release hormones every day.

And they are powerful hormones which may control your appetite and determine your need for more energy (energy = food).

But due to the way you eat or how much/what you eat, your cells may become inflamed.

And if they are inflamed, then chances are they may now be dysfunctional.

And that spells T-R-O-U-B-L-E for your weight loss.

Inflammation may prevent your cells from responding to certain hormones and others that cause you to eat more.

And this may lead to weight gain.

But there may be way(s) to stop this from occurring.

You may need to change your diet and add in superfoods, which may slow inflammation and possibly return your fat cells to normal.

Superfoods may contain TONS of antioxidants which like to eat up free radicals.

Free radicals are dastardly little molecules which roam around
and may cause inflammation and DAMAGE

But you need to eat A LOT of fruits and vegetables in order to get the same ORAC value as KRILL oil or a Greens supplement.

But hope is not lost.

Increasing your fruits and veggies may give you enough antioxidants to possibly reduce the damage caused by free radicals.

Arm Yourself

Your fat is not the enemy.

But your scale may be!

Including these five tips into your weight loss arsenal may spell success or failure for burning your spare tire.

Remember, a scale gives you a measurement of EVERYTHING inside you.

And those numbers may fluctuate from day-to-day or even from morning to night.

Changing your eating habits to increase protein, fruits and veggies, and fiber may increase your FAT CELLS' ability to regulate POWERFUL hormones responsible for weight loss.

You now may have the perfect weapon against weight loss.

You may be arming yourself with the BEST possible list to burn stubborn belly fat and BOOST your metabolism like you have never seen before!

Go ahead and give your scale THE OLD HEAVE-HO!

New Year REVOLUTION

2012-01-06T17:21:00.002-05:00

Do NOT make a New Year's resolution. At least, not if you want to
get the body and enjoy the health you deserve in 2012.

"But aren't New Year's Resolutions a tradition, a time-tested
method?"

Yeah. Of failure.

Sure, you're filled with good intentions on January 1st. But by the
time March rolls around your resolution has long since faded into
the realm of wishful thinking. In fact, 90% of New Year's
resolutions die before the end of March.

It's because they don't have any teeth. There's nothing to back
them up. So they have to rely 100% on your willpower. And that's a
tall order.

If you really want to make a change in 2012, don't make a
resolution. MAKE A PLAN !

First, choose your goal. Make it specific. Write it down. And if
you want to increase your chances of success even more, share it
with like-minded people who'll support your efforts.

Then work backwards from your specific goal to figure out the
milestones you'll have to hit. For example, if you want "abs" for
your summer vacation in 2012, you might target dropping 10 lbs of fat
in the first 4 months of the year and 5 more pounds in the final
two months. It's probably going to come off more easily at first,
so you'll take that into account and plan for it.

What next?

You have to break it down again. What has to happen in the first
two months? Or in just the first month?

Once you've got milestones, you can start making plans. That's when
you figure out the most important actions you'll have to take in
the next month to achieve your first milestone.

Shedding 10 lbs in the next 4 months may mean dropping 4-5 lbs in
your first month. To make that happen, narrow in on a few key
actions. For example, you might decide to reduce your white sugar
and flour intake by half in the first week. Drop it by half again
in the second week. And then eliminate it completely in the third
and fourth weeks.

You might also decide to add fresh veggies to every meal. And
promise yourself that you'll never miss more than one scheduled
workout per week.

NOW you've got some manageable actions to take! See how much more
powerful that is than just saying "I'm gonna have six pack abs this
summer"?

Since I launched FUZION Formula Fitness 12 short months ago, I've helped
dozens of people make that same Body & Lifestyle Redesign journey. I did it by
taking all those little daily steps and making them incredibly easy
to follow.

I am available to my clients every single day to show you exactly what diet
and lifestyle actions are going to get you to your goal most quickly.

And since this is the time of year when people are typically ready
to turn over a new leaf, I want to help as many of you succeed as
possible. I don't believe in the power of resolutions, but I DO
believe in the power of daily actions.

So for this week, in honor of the New Year, and the 1 year anniversary of the new
FIT with "FUSS" studio I am offering you the opportunity to get
a full month of classes in the FUZION formula Fitness system for HALF PRICE.

==> Half-Price on the New Year REVOLTION 4 week kick start program

NOW is the time to take action. The start of a new year is a
natural time to take stock of where you are and CREATE an exciting
new future for yourself. Having a body you're proud of and building
the health and energy you need to live life to its fullest is an
important part of that change.

So please take advantage of this half-price opportunity and join me
today in the FUZION Family. Once you're on the inside, you'll understand why my FUZION clients insist there's nothing else like it.

With the powerful FUZION Formula Fitness system in your corner -- and the
incredible support of our community -- you'll be primed to make 2012
the year you redesigned your body and your health for good.

==> Check out the New Year REVOLUTION program here

I look forward to seeing you on the inside.

Contact me to enroll since there will be limited space available

Six Easy Ways To Burn More Fat

2012-01-02T11:41:00.001-05:00

Your body CAN be a fat burning machine.

Unfortunately, your body and a lot of others are not that.

Right now, that is!

Decisions you made throughout your life may have started your weight gain.

And dieting MAY not be the answer you are looking for.

Changing unhealthy behaviors, watching what you eat and recording what you eat, are some possible ways for helping you to lose weight.

But are there others?

Of course there are!

Are you confused about everything you read?

Probably!

But here is Russ to the rescue, once again!

Here are six tips you can implement RIGHT NOW which might help you lose weight and keep your metabolism rolling!

Top Six Tips For Weight Loss:

1. Increase Your Protein Intake

Protein is a very important nutrient to incorporate if you want to lose weight.

It provides your body with the building blocks it needs to increase muscle mass, and it can act as an appetite suppressant.

In fact, increasing your protein intake may make you feel fuller for longer, possibly helping control your appetite.

Also, there is a little known fact about eating protein: the body BURNS calories by eating it.

But not just protein, ALL food has this effect!

Your body burns calories BREAKING down food, possibly leading to increased calories burned.

How can you incorporate more protein?

Easy!

There are plenty of high-quality food sources which provide plenty of protein, and other essential vitamins and minerals your body needs to function optimally.

Sources such as lean meats, fish, poultry, and nuts are great sources of protein.

2. Increase Essential Fat Intake

Essential fats are different than your everyday fats.

These are fats that are not produced by the body, but at ESSENTIAL for your body to function at optimal levels.

Fats like DHA, EPA and CLA are important fats your body needs.

Incorporate fatty fish like salmon, shellfish, and tuna, and nuts like walnuts, flaxseed, and almonds, will help increase your DHA and EPA levels in your blood.

Certain vegetables are loaded with CLA, which once in the body is broken down into DHA and EPA.

Not a big fish fan? Try a high quality Krill oil supplement to satisfy your essential fatty acid needs.

3. Drink Plenty of Water

Water hydrates you and it can be beneficial for weight loss.

Water fills you up, making you less likely to be hungry later.

It also may help burn more fat by keeping your body hydrated.

Dehydration makes your body work harder at burning fat.

Be sure to drink six to eight glasses per day to help burn fat and keep you hydrated all day long.

4. Stay Away From High Glycemic Foods

Carbohydrates ARE NOT the enemy in weight loss.

A plan which includes carbohydrates may help you burn fat.

But be careful, high glycemic foods may raise blood sugar, creating an insulin spike.

High glycemic foods may lead to weight gain.

You see, once you ingest higher glycemic foods, your body releases insulin, possibly resulting in sugar being stored as fat.

Turn to lower glycemic foods like vegetables, fiber-rich whole wheat products, and oatmeal.

These lower glycemic foods take longer to process due to the high fiber content.

Result: a much slower release of sugar into your bloodstream.

5. Get Rid Of The Scale

Losing fat is different than losing weight.

When you lose weight, you may be losing water and muscle mass, but less fat than you might think.

So, get rid of the scale.

Try to pay less attention to WEIGHT LOSS, and put your focus on your BODY FAT STORES.

Have a qualified professional test your body fat. This will give you a starting point for fat loss.

Burning 500 extra calories per day may help you lose 1 pound of fat per week.

This may use fat stores as an energy source, resulting in a leaner, fitter you.

6. Exercise

Check out FUZION Formula Fitness Small Group Classes a GREAT WAY to accomplish your exercise goals.

Exercising is a great way to burn extra calories and keep you sane.

Varying your workout routine and intensity may burn more calories and give a much needed boost to your metabolism.

Incorporating strength training and cardiovascular work may help burn extra calories, and strengthen and tone your body.

Be careful though, exercising may INCREASE your appetite.

So try to eat a meal with a mix of carbohydrates and protein at least two to three hours before you workout to supply plenty of energy for your workout.

After you workout, be sure to replace lost nutrients IMMEDIATELY after, to boost healing and stimulate muscle recovery and growth.

YOU Can Lose Weight...

You and everyone else want to lose weight and keep it off.

Your Body CAN Be a Fat Burning Machine.

By implementing proper eating habits, proper hydration levels, increasing protein at every meal, and eating lower glycemic foods, you will keep your body primed for fat burning.

Try these METABOLISM BOOSTING six tips today!

How to get better results in 2012 than you did in 2011

2012-01-01T16:02:00.004-05:00

Random Stuff I Learned About Fat Loss … To Help You Have A Better 2012

HAPPY NEW YEAR, Here are some thoughts I picked up from various sources this year.I think it's valuable to take time for reflection and recapitulation. I enjoy "lessons learned" posts from other people as well when they're written by experts I respect. I always pick up some insights that benefit me when I read them. Hope you find it helpful – and in parts, entertaining…

FOCUS is your most valuable discipline today. The internet is pulling our attention in a thousand directions and all it takes is one click. Experts tell us that it's literally changing the way our brains are wired, cutting our attentions spans and making us more distractible in everything we do. If you spend a lot of time online and feel like you're becoming more and more ADD, it's not your imagination. The ability to concentrate has always been a trait of champion athletes, business achievers and fitness success stories. It's now more important than ever to train yourself to focus.

Deadlines + motivation + rewards can spark extraordinary efforts and results. If you have true deadline pressure and high levels of motivation plus reward for goal achievement, you can make a fitness transformation so far above the average that people will think you're taking drugs or photoshopping your pictures. Next to actually getting onstage to compete, the body transformation contest is the best example of this I have ever seen. Seek out these types of challenges and watch your results skyrocket!

Personal responsibility is necessary for personal change. Why do so many weight loss sales pitches start off with, "it's not your fault?" It's because taking responsibility off your shoulders opens the door to selling you a gimmick. The truth is, you have no power to change until you accept responsibility for where you are today and for your future results. In fact, if you're not responsible for all your results, then how do you expect to change anything? Blaming or absolving yourself of responsibility is giving up your power.

It's more important than ever to embrace evidence-based fitness. There are so many scams online today in weight loss, health and fitness and the internet can deliver them so persuasively and quickly before they come and go, you must learn to demand proof before you buy into anything. Investigate before you invest. Logic and common sense help, but I'm talking about science; peer reviewed, published research. And remember what Carl Sagan said: the more extraordinary the claims, the more extraordinary the evidence must be.

TRY BEFORE YOU BUY ! If you can't try out a program for a week ask yourself what are they trying to hide ? If they are confidant the program will work they will WELCOME YOU to try it out.

When it come to fat loss and general Health & Wellness improvement, you can get 80% of the way there with a good solid effort. A properly designed program( one that addresses PROPER form, quality of movement, rest & intensity and that helps prevent injuries) and consistent effort can get you 80% of the way there, especially if you're a beginner or the average person who simply wants to get back to a healthy, functional and attractive body. It doesn't take a huge time investment. It only requires you to get started and be consistent. This is good news for most people. But for the competitor and anyone else who wants to achieve as close to 100% of their potential as possible, hard work, details, precision and putting in the hours are absolute musts.

2012: Fat burner supplements and diet pills are STILL a waste of money. Even the stuff that "works" barely works (think 25 to 75 or so extra calories burned per day – in 24 hours - which usually doesn't pan out into long term fat loss in pounds, which to me translates to: Doesn't work). Best "fat burner?" Try working out and eating right!
OF COURSE calories matter! A lot of people still believe "calories don't count." They're still wrong. Of course there's more to good nutrition than calories. For health, the quality of your food matters – a lot. For body composition, food choices and macronutrient ratios matter too, especially if you swap carbs for protein. That doesn't change the fact that a calorie deficit has to be there first for weight loss to occur. Ignore calories at your own peril.

Establishing a daily meal plan and following it consistently is even more important than what time of day or how often you eat. Haphazard eating or just going into your day and eating whatever comes across your path is a recipe for failure. If you don't have a consistent meal plan, it's nearly impossible to troubleshoot fat loss plateaus and you may be causing metabolic dysfunction.

Reduced carb diets are a legitimate approach. Low carb diets shouldn't be dumped in the fad category. They're not for everyone, but can work very well for many people. Low-medium carb, high protein diets work exceptionally well for controlling calories, regulating appetite and retaining lean body mass. Keep in mind, there are many different types of low carb diets. Low carb doesn't necessarily mean eliminating all carbs, nor does it mean eating bacon, sausage and pork rinds. Reducing carbs could be as simple as dropping some white sugar and refined grains and replacing them with some lean protein and healthy fat.

Carbs are not bad or evil. Saying a low carb diet is a viable diet option is not the same as saying carbohydrates are responsible for obesity. In 2012, if anyone tells you carbs are fattening, beyond the ability of sugar and refined carbs to easily deliver an overload of calories, listen to them at your own peril – they may mean well, but they don't get it YET.

Reading the great books is one of the greatest disciplines. Shut off the TV and get off the internet for a while and read the great books on self-development. Re-read the classics as often as you can (There's a reason everyone talks about books like Psycho Cybernetics, Think and Grow Rich and As a Man Thinketh – why not read them and find out). The people who have continued to be readers and not just web surfers are pulling far, far ahead of the pack in every area of their lives – physically, mentally, financially and socially.

People who denounce goal setting, positive thinking and personal development will continue to stunt the growth of themselves and everyone around them. Every year I see people criticizing the personal development disciplines. People who tell you "goal setting doesn't work" could not be giving worse advice. Goal setting is the master skill of success. If you don't do it consciously, your unconscious will set goals by default anyway based on whatever type of thinking and input you feed it. It's better to be in conscious control of the process. Positive thinking is the precursor to positive action and does a lot more good than pessimism (and makes you a nicer person to be around). Visualization? Scientifically proven and used by every top athlete and business achiever. Sure, there is junk information in the self help field, as there is in every field. But time and efforts spent improving the kind of person you are is the best investment you'll ever make.

Train with a champion or a Coach at every opportunity you have. Seeing the contrast between the level of a champion's training and everyone else's training will astonish you. Every time you get the chance, train with and around people at levels far above yours. If you're serious about your training, the appreciation of that difference will change your standards forever.

Have a HAPPY & FIT NEW YEAR and may 2012 bring you closer to reaching & surpassing your Health & Wellness goals.

Yours in Health,

Russ

WALKING as a way to help you get started losing weight

2011-12-26T19:10:00.001-05:00

Does Walking Really Help You Lose Weight?

Weight loss includes a simple formula: calories in versus calories out. If you want to lose weight, you need to expend more calories than you eat. There are ways that HELP YOU TO EXPEND CALORIES. They are:

-cut calories from your diet through calorie restriction

-exercise more, which will help expend extra calories

Important News: Walking is good for your health!

Now, both options are good to a certain degree. Cutting calories from the diet can put a person in a negative caloric balance, which should result in weight loss. However, cutting too many calories from the diet can lead to the body shifting in "starvation mode" and conserving fat stores, and reducing metabolic body mass (muscle). This can have potential problems, because you are now losing the exact tissue that helps you burn extra calories. Creating the right calorie deficit and sparing that tissue from being metabolized, will help promote weight loss.

Exercise, on the other hand, works in the same manner as caloric deficit, except you are not cutting calories. If you are inactive, increasing your physical activity will help you expend extra calories and help you get on the road to weight loss. Having a program of both cardiovascular and strength training has been shown to be an effective way to lose weight and increase muscle mass and tone.

Now, let us break it down even further to the best activities to do, and if walking is an effective exercise to losing weight and keeping it off.

Walking is one of the easiest and most fundamental exercises we can do to increase physical activity. In order for walking to be considered exercise and not just physical activity, you need to get your heart rate above certain levels, usually 75% of your maximum heart rate, in order for you to get moving expending those calories.

This can be done in short, 10 minute blocks three of four times per day, as long as your heart rate gets above that 75% level, to have a changing impact on weight loss. Now if you are a couch potato, listen closely. You can increase your calorie output by walking. Increasing your activity from sedentary to active, increases the calorie demand of the body. So because your body is not used to the activity, it needs to work harder and burn more in order to keep those muscles going.

There are many great benefits of walking. You see an increase in calorie demand, but also you are strengthening your circulatory system, altering your lipid composition by increasing your HDL, or good cholesterol, lowering your total cholesterol, and lowering blood pressure. However, there are some other benefits that should be considered when you start a walking program.

Research done by Ross et al. concluded that weight loss from increased physical activity, and not caloric restriction, resulted in reduced levels of obesity, especially abdominal obesity and insulin resistance in obese men. They also concluded that exercise without weight loss also reduced obesity levels, and prevented future weight gain from happening. The purpose of the study was to determine if walking had beneficial effects on obesity levels, particularly visceral fat, subcutaneous fat, and insulin resistance.

Not only is the type of exercise, in this case, walking, important, but the intensity of the exercise can also be important in losing weight and maintaining a healthy weight. There is debate on how high the intensity needs to be for exercise, and if it is more beneficial for weight loss.

Nordic walking can burn a lot of calories!

Jakicic et al. conducted research on sedentary woman looking at how intensity and duration affected the outcomes on weight loss. They concluded that all participants in the study demonstrated increased weight loss and cardiovascular fitness during the 12-week program, with both diet and exercise. They also concluded that intensity and duration had no significant effects on this group of sedentary woman.

Research done by Brill et al. also found similar results to the research done by Jakicic on intensity. His team concluded that there was no dose-response effect to walking over diet alone, factoring in moderate to vigorous intensity and duration of exercise. They also concluded that 30 minutes of walking, on most days of the week, showed the same results as doing 60 minutes and dieting. Not only did it result in weight loss, but it also had other health-related outcomes.

Walking is a great form of exercise that has been shown by research to help with weight loss, and changing potential risk factors in the body. Differing the intensity of the workout can help increase energy expenditure, but might not have as dramatic an effect as doing the exercise consistently over the course of the week. Making sure you are walking, or increasing your calorie expenditure, is the key to overall weight loss and maintaining the weight loss after dieting.

It is easy to start a walking program!

Overall, walking is a great form of exercise that should always be incorporated into your daily routine of exercise. If you are a beginner, start slowly and let your body adapt to the change in pace and activity, and then progress as you go. Starting slow will prevent injuries and allow your body time to adapt to the change in ENERGY EXPENDITURE. Remember, walking is cheap and effective at helping you lose weight. There are umbrellas and raincoats when the weather is not ideal, so there is no excuse not to walk. It can be the first step in improving your health and reaching your weight loss goals.

References:WALKING

Heilbronn, L. Jonge, L. Frisard, M. DeLany, J. Larson-Meyer, E. Rood, J. Nguyen, T. Martin, C. Volaufova, J. Most, M. Greenway, F. Smith, S. Deutsch, W. Williamson, D. Ravussin, E. Effect of 6 Month Calorie Restriction on Longevity, Metabolic Adaptions and Oxidative Stress in Overweight Individuals. JAMA. 2006. Vol. 295(13); pp. 1539-1548.

Brill, J. Perry, AC. Parker, L. Robinson, A. Burnett, K. Dose Response effect of walking on weight loss. How much is enough? Inter. J. Obes. 2002. Vol. 24(11); pp. 1484-1493.

Ross, R. Dagnone, D. Jones, P. Smith, H. Paddags, A. Hudson, R. Janssen, I. Reduction in Obesity and Related Comorbid Conditions after Diet-Induced Weight Loss or Exercise-Induced Weight Loss in Men. Ann. Intern. Med. July 18,2000. Vol. 133(2);pp. 92-103.

Jakicic, J. Marcus, B. Gallagher, K. Napolitano, M. Lang, W. Effect of Exercise Duration and Intensity on Weight Loss in Overweight, Sedentary Women. JAMA. 2003. Vol. 290(10); pp. 1323-1330.

Lose Weight By Eating More This Holiday

2011-12-24T08:58:00.001-05:00

We are full blown into the HOLIDAY SEASON

And you may be feeling stuffed, lazy and FAT.

But overeating during the holidays does not have the spell the end of the road for your weight loss.

In fact, having days where you overeat can actually BOOST your metabolism.

Yes, you heard me correctly: overeating can ACTUALLY help you lose weight.

Hold on a second though.

I am not telling you that EVERYDAY you are able to OVEREAT and lose weight.

But the occasional feast, say your typical holiday meals, may actually be good for your metabolism.

Confused? Let me explain…

Fat Burning Hormones

We have these funny little hormones which are released from our fat cells which regulate energy intake and our METABOLISM.

Those two hormones are Leptin and Ghrelin.

When Leptin is increased you have a DECREASE in energy intake.

Leptin is the good angel who Makes You Stop Eating

You see, Leptin has the ability to cross the blood brain barrier and travel to your BRAIN.

Once in your brain, it cuddles up to your hypothalamus and tells it about what is going on in your stomach.

Leptin Communicates with your brain

Leptin then tells YOUR brain you are full.

This stimulates your body to stop eating and then INCREASE calorie burn.

Now Ghrelin works in the opposite.

Is the Ying to Leptin's Yang!

Ghrelin tells your body and brain that you need to EAT MORE because you are lacking nutrients therefore lacking energy.

Now when you are overweight, your body becomes resistant to one key hormone and that is Leptin.

You body might be resistant to Leptin and all its WONDERFUL benefits.

And obesity, you are full-blown resistant to Leptin, which may make it harder for you to control food intake and also REDUCES your metabolism.

Overeating And Leptin

When you overeat, your body releases Leptin allowing it to travels to your brain, telling it you are full.

Then, with all the calories you have ingested, your body REALLY wants to return to homeostasis or to what it perceives as normal.

So it RAMPS up calories burning to try to get your body back to normal.

This burns more calories.

Stimulating your metabolism BOOST Calories burn,
preventing it from being stored as fat.

This gives your body the burst to stimulate FAT BURNING!

What Else You Can Do...

And you can help further INCREASE your metabolism by exercising.

That's right, exercise!

Exercise burns extra calories which may help keep your metabolism and FAT burning firing.

Enjoy The Holidays (In Moderation)...

The holiday season is a time of family, great food and LOADS of calories.

Indulging a few times per year may stimulate your metabolism to new heights.

Overeating may stimulate a very important hormone, possibly stimulating fat burning.

And this happens is a NATURAL process and stimulates your metabolism to keep you at a healthy weight.

But in order to maximize your metabolism-firing hormones, you need to do extra to keep it firing.

Exercise and getting back "on the wagon" the VERY NEXT day spells damage control for your body.

So enjoy yourself this holiday season!

Just remember to stick to your weight loss goals and enjoy yourself, and the feast in front of you!

Because, who knows what will keep your METABOLISM firing!

There will be one more article on foods to avoid or eat in MODERATION this week later TODAY, STAY TUNED.

I hope this helps you with your Health & Wellness goals

HAPPY HOLIDAYS from FIT with "FUSS"

Traveling this Holiday Season? Here are a Couple Ways to Stay Healthy!

2011-12-21T10:41:00.000-05:00

Many of us this holiday season will be traveling around to be with family. Chances are it could get the best of us. While holiday traveling may be great, it may mess with your psyche and take a toll on your health. Traveling can disrupt your sleep schedule and eating habits, which all can lower your immune system to fight off cold and flu germs, making you more prone to getting sick. Here are 5 ways to stay healthy during your holiday travel!

Plan Your Meals! While traveling be sure to pack a healthy snack or lunch. It’s difficult these days to get a good meal in while you’re on the go. Most airports are only filled with fast food, therefore packing a bag of nuts or few low-sugar energy bars are essential!

Get Enough Sleep! Before you get on the go, be sure to get a good nights rest the night before. If you pack everything early you will be able to sleep in without being rushed in the morning. This way you will feel strong and refreshed if you have a long road trip ahead of you. If you have a flight to catch, be sure to use that in-flight pillow and blanket!

Be Active! If you have a long flight or long car drive, be sure to get a little exercise in to boost your energy. During your flight make a few trips up and down the aisle, even if you don’t need to use the restroom. In the car, take breaks every two or three hours for some fresh air.

Skip the Caffeinated Drinks Alcohol beverages and caffeinated drinks may enhance jet-lag. Be sure to stay away from these beverages because they may enhance symptoms such as fatigue, dizziness, headaches, or mental grogginess. Water should be your best friend during traveling! Try taking an empty water bottle with you and filling it up with fountain water after passing security, it will keep you hydrated and healthy!

Avoid Splurge and Starve Cycle! Be sure not to starve yourself this holiday season after over indulging in a big meal. Remember that moderation is the key to success! Always have small meals throughout the day instead of one large meal at once. By having small meals you will boost your metabolism!

Have "FIT" Holiday Season

NEVER Do These Three Things If You Want To Lose Stomach Fat

2011-12-19T08:55:00.003-05:00

I was duped.

And I am sure YOU were as well.

Back in the 80s, there was a lot of hype on losing belly fat and getting a lean, RIPPED midsection.

If you are like me, you might have done every abs routine out there.

You Performed HUNDREDS of crunches, only to still have that SPARE TIRE sitting around your waist!

I still think that if I was not playing football at that time I too would have had issues staying lean.

I know how you feel, because for years my clients felt that way too!

But I want to let you in on a little secret: EVERYTHING you know about SIX-PACK ABS may be misleading and WRONG.

Let me explain…

History Of Weight LossEvery day, you walk past a magazine rack and see the fit models with RIPPLING ABS and flat tummies.

They all look AMAZING.

And you may think they were sculpted straight out of granite!

But you know what? They are HUMAN, and are just like you and me.

They worked HARD for their trim and tone figure.

Just like everyone else has to.

For years, I did crunches and an abs routine I built from the hundreds of abs exercises out there.

Did they work?

Of course NOT!

Because I was doing it all WRONG!
My abs and all my Core Strength were ACTUALLY a product of all the Multi-Joint , Multi-Plane exercises I was doing as an ATHLETE which caused me to use more muscles TOGETHER to perform these exercises and movements and thus BURN MORE CALORIES, allowing me to stay lean even when I was lifting HEAVY and NOT doing CARDIO! Go figure HUH ?

This is where my FUZION Formula Fitness Program was derived.

Get the info here: FUZION

I am not a betting man, but I may be correct in saying your abs workout may be the WRONG way as well.

Hundreds of crunches will NOT flatten your STOMACH,
it will only strengthen the muscles UNDER your FAT

But not all is lost…

You may be able to get the six pack look that you have been dreaming about.

If you avoid these top 3 BLUNDERS, you may get a flatter and firmer stomach in less time than you think!

3 Things to NEVER Do for a flat, firm stomach
Tip #1 Do HUNDREDS of crunches
There is nothing wrong with doing crunches.

It may tone and strengthen your abs.

But it will do NOTHING for shedding belly fat.

You see, crunches target the muscles which are directly UNDERNEATH your fat.

Doing hundred or even thousands of crunches may only strengthen
your abs, but do nothing to target your fat

What to do instead: Try performing core strengthening exercises as part of your warm up.

Core exercises are designed to fatigue your core and get them firing correctly.

Also try including moderate to high intensity exercises into your routine.

Research shows that short bursts of exercise may burn more calories for DAYS AFTER you are FINISHED.

Tip #2 Not Eat Your Fiber Before Noon
One of the best ways to lose your belly is to make sure you are eating enough fiber.

And that leads into another important step: make sure you eat breakfast.

Breakfast is one of the most important meals of your day, and really gets your metabolism firing for the rest of your day.

A meal with plenty of fiber may also help curb your appetite.

This may keep you full for longer periods, which may prevent you from overindulging or feeling REALLY hungry throughout the day.

What To Do Next: Incorporate more fiber into your morning.

Not only might fiber help you feel full, it may also help you lose weight.

Fiber binds to nutrients in your stomach, which slows the digestion process down.

Fiber also sucks in a lot of water, which again, keeps you feeling full.

Tip #3 Sacrifice Your Vitamin D IntakeWhen you are striving to lose your belly fat, most people cut calories.

And this makes perfect sense!

But you should know that cutting calories may cut an IMPORTANT nutrient out of your diet, rendering you unable to burn MORE FAT.

Let me explain...

There is new research showing that people who are lacking in vitamin D, may also have increased fat stores.

This is very bad news for people who want to lose stubborn belly fat.

Researchers determine that children who were lacking in 25 (OH) D, were more susceptible to obesity than their lean counterparts.

Vitamin D May Help LOWER FAT stores

What To Do Next: Try to increase your vitamin D intake.

Exposure to the sun can increase the production of vitamin D in your skin.

Or, try including low fat milk or organic milk to your diet.

Not only will you increase your vitamin D intake, but you may also get the perfect mix of high-quality proteins and carbohydrates.

And that spells F-A-T L-O-S-S!

Now Go Out And Get Your Six-Pack
You and everyone else wants the six-pack abs look.

But what you are doing MAY be shutting off your fat burning potential.

Eating the right foods and getting plenty of fibermay leave you feeling full for longer periods of time.

Also, knowing when to work out and what exercises to do may build lean mass and may help…

Lead you to GREATER weight loss and to avoid overeating.

AVOIDING these three MISTAKES may lead you to a flatter, firmer midsection.

A Healthy HOLIDAY Treat

2011-12-18T11:11:00.002-05:00

Wholesome Cranberry Bars

Enjoy these delicious cranberry bars with some hot apple cider or a mug of nonfat cocoa.
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Ingredients:

1 cup whole wheat pastry flour
1 tsp baking powder
1/4 tsp salt
1 large egg
1 large egg white
1/2 cup firmly packed brown sugar
2 tbsp Almond or Coconut oil
1 tsp vanilla extract
1 1/4 cups whole fresh cranberries
1 tbsp confectioners' sugar

Preparation:
Preheat oven to 350 degrees. Spray an 8 X 8 inch baking pan with nonstick cooking spray.
Combine flour, baking powder and salt in a medium bowl.
In a small bowl, beat egg and egg white with brown sugar. Add oil and vanilla extract, and beat again.
Add wet ingredients to dry and stir until just combined.
In a small bowl, toss cranberries with confectioners' sugar, then stir berries into batter.
Empty batter into baking pan and bake for 30 minutes, or until a toothpick inserted in the middle comes out clean.
Makes 12 bars
Per bar: Calories 105, Calories from Fat 26, Total Fat 2.9g (sat0.3g), Cholesterol 19mg, Sodium 39mg, Carbohydrate 17.9g, Fiber 1.7g, Protein 1.9g

HOLIDAY SHAKE

2011-12-15T13:27:00.000-05:00

Enjoy this GREAT shake during and after the holidays ! Perfect after a workout !

HOLIDAY SHAKE

Ingredients:

1 TBSP golden raisins
10 almonds
1 tsp cinnamon
sprinkle of nutmeg
½ cup applesauce (or ½ small apple)
1 scoop Vanilla or Orange Protein Powder
1 cup skim milk or unsweetened vanilla almond milk.
Add all ingredients to blender. Blend. Serve and enjoy! For added chill, add four ice cubes before blending.

Nutritional Information

Calories: 311
Fat: 7 grams
Carbohydrates: 39 grams
Protein: 23 grams

Paleo Pumpkin Pancakes

2011-12-14T12:19:00.000-05:00

A thick stack of fluffy pancakes, fresh off the griddle... topped with a melting butter and a drizzle of REAL maple syrup.

Sounds tempting, doesn't it?

But if you follow a healthy low glycemic diet, you know that devouring a pile of pancakes is just about one of the worst things you can do for your health.

In fact, an average serving of two pancakes with "butter" and syrup contains more than 500 calories, 90 grams of carbohydrate and 50 grams sugar, not to mention belly-bloating gluten and the heart-attack-waiting-to-happen "butter spread" loaded with deadly trans fat.

But I've got some good news. You don't have to end your love affair with flapjacks to be lean and healthy.

In fact, when made with intelligent ingredients, pancakes can be a delicious delivery vehicle for protein, healthy fats and fiber.

And the Paleo Pumpkin Pancakes below are just that.
Not only are they packed with the fat-torching trifecta of protein, fiber and healthy fats, they're also rich in antioxidants thanks to pumpkin and spices.

Instead of lethargic, distended and dozing off to dreamland... these pancakes will leave you feeling satisfied, energized and ready to tackle your workday or workout!

So go ahead and whip up a stack. See the recipe below.

Paleo Pumpkin Pancakes

Start to Finish: 20 minutes

Yield: 4 servings

Ingredients

1/4 cup organic coconut milk (try Native Forest)
3 large pastured eggs
1 tsp. Simply Organic Pumpkin Pie Spice
1/2 tsp. organic vanilla extract
1/4 tsp SweetLeaf Stevia Extract (to taste)
1/4 cup organic canned or cooked pumpkin
1/4 cup organic coconut flour
2 Tbsp. Nutiva Organic Extra-Virgin Coconut Oil (for cooking)
1/4 tsp. Celtic Sea Salt
1/4 tsp. baking soda

Preparation

Preheat a safe, nonstick skillet over medium-low heat.
In a small bowl, mix together coconut flour, baking soda, stevia, salt and pumpkin pie spice with a whisk.
In another bowl, whisk together eggs, coconut milk, vanilla and pumpkin puree.
Gradually add the coconut flour mixture to the egg mixture as you whisk the ingredients together until well combined.
Add coconut oil to the pan by teaspoons, swirling to fully coat bottom.
Spoon the batter into the pan in whatever size you prefer. The batter will be thick, so gently shape your pancakes with the spoon. Cook 1-2 minutes per side, watching carefully (Note: These do not bubble like regular pancakes, so keep an eye on them as they cook. Check the edges to see if they're done. Pancakes should be a deep golden with no raw batter on sides).
Serve with a small drizzle of real maple syrup, grass-fed butter or ghee, chopped pecans or plain.

Nutrition Information per Serving

241 calories, 0 g fat, 53 mg cholesterol, 1 mg sodium, 8 carbohydrates, 3 g sugars, 3 g fiber, 4 g protein

Stay tuned for more healthy holiday tips, comfort food makeovers and festive seasonal delights...

Wishing You & Yours a Healthy & Happy Holiday Season!

Ways To Stop The Silent Killer From Striking

2011-12-13T00:01:00.011-05:00

Now that you know about the new SILENT KILLER lurking in the shadows and around every corner of YOUR body, next you need to learn ways to STOP this KILLER from destroying your cells.

Your mission, if you choose to accept it, is to understand how different ways of fighting INFLAMMATION can cost you $$$.

Give me a minute to explain.

To fight inflammation and stop it in its tracks, you need two inflammatory fighting ingredients (YOUR "MISSILES") and plenty of cash in your RESERVE.

It's going to be a LONG battle!
There are three methods to fighting inflammation.

Pain relievers, Corticosteroids, and all natural alternatives like fruits and vegetables!

The only problem: pain relievers and Corticosteroids can be taxing to YOUR body, especially YOUR kidneys and liver; and, the amount of fruits and vegetables you need PER DAY is enormous!

NSAIDs

NSAID stands for nonsteroidal anti-inflammatory drugs. Most people experience an ache or a pain time and again, and pop one of these. They also fight fevers and can reduce swelling in injured areas.

Typically, you pick up this drug to stop the pain and reduce the inflammation.
NSAIDs block the production of prostaglandins which are mediators for many physiological functions in YOUR body.

The problem with blocking these important regulators is that NSAIDs block ALL production of prostaglandins in the body.

This may disrupt normal functions of important organs, like the lining of the intestines and stomach.

The responsibilities of prostaglandins are to protect stomach and intestinal lining, control blood pressure, regulate pain and inflammation, and regulate dilation and constriction of veins and arteries.

When prostaglandins are blocked, DAMAGE may occur in the STOMACH lining and GASTROINTESTINAL lining, leading to bleeding.

High doses of NSAIDs can also lead to the release of creatinine from the kidneys, which may be an indicator of RENAL FAILURE.

Whatever you put in the body, your liver has to process it. The liver is a big sac of blood, full of enzymes and other cells which process and filter the blood.

NSAIDS, therefore, need to move through the liver and get processed just like everything else!

Too much NSAIDs cause the liver to work overtime, which may result in increased liver functions.

Our bodies just do not want to work that hard to fight INFLAMMATION.

But wait…..there's one more inflammatory medication we need to talk about.

Corticosteroids
Corticosteroids act very similar to NSAIDs, but create a WAR ZONE in YOUR body.

They are effective at reducing inflammation, but there is a COST to this medication.

Diabetic patients can see BLOOD SUGAR skyrocket, and non-diabetics may see INCREASED weight and BLOATING.

Corticosteroids are potent anti-inflammatory medications used in severe inflammatory cases, such as arthritis and asthma, or in diseases where you do not produce enough adrenaline.

Adrenaline is secreted by adrenal glands, which are found on top of your kidneys.

Corticosteroids increase the level of adrenaline already circulating in the body.

This is WAY above the normal level you usually secrete. Extra adrenaline quiets inflammation, especially inflammation you may experience with asthma, severe arthritis, or other chronic inflammatory diseases.

Plus…

Corticosteroids suppress the immune system. This shuts off white blood and Killer cells which would normally attack foreign bodies.

But suppressing the IMMUNE SYSTEM may lead to SICKNESS!

Other side effects of Corticosteroids MAY include:

• Elevated pressure in the eyes

• Fluid retention, causing swelling in the lower legs (BLOATING)

• Increased blood pressure

• Mood swings

• WEIGHT GAIN, with FAT DEPOSITS in your ABDOMEN, FACE, and BACK of your NECK
The other weapon comes in a very natural state and form!

Fruits And Vegetables
Fruits, vegetables, and other super foods may have positive effects on INFLAMMATORY RESPONSES in the body.

However, here is where it gets interesting.

Fruits and vegetables are full of antioxidants, vitamins, and minerals, which are great for maintaining health and wellness.

Fruits and vegetables have been proven time and time again to reduce inflammation due to the high nutrient content and extra vitamins and minerals.

But how much do you need in order to fight inflammation?

Good question! The answer will SHOCK you, though!

Here is the breakdown of nutrients and super foods you would have to eat EVERY DAY to fight off inflammation and the associated damage it may cause.

You would have to eat:

• 1 apple ($1 worth)

• 4-6 cups blueberries ($7-$8 worth)

• 2 to 3 pounds of aloe ($5 worth)

• 4 cups of yogurt ($5 worth)

• High quality mushrooms ($3-$4 worth)

• Oatmeal ($2 worth)

• Cinnamon ($2.50 worth)

• And other fruits and vegetables ($2 worth)

So you are looking at A LOT of FOOD and a high
PRICE TAG - anywhere between $28 to $30 dollars PER DAY!

This is just the nutrition you need to FIGHT INFLAMMATION, without talking about protein, carbohydrates, and fats!

Add this to your daily nutrition, and you can almost guarantee your calories will go up, which may INCREASE your weight as well.

Is There A Better Way?The use of NSAIDs and Corticosteroids is a practice which many of us are familiar with.

Mainstream nutrition and the incorporation of super foods have also gained a tremendous amount of publicity in recent times in reducing INFLAMMATION, and providing your body with plenty of vitamins and minerals to keep it health!

Still, there has got to be an EASIER WAY to reduce inflammation and protect our cells from DAMAGE.

Could there be…?

Stay Tuned... Tomorrow There Will Be A New, Easier Way To Fight Inflammation

Meet The New “Silent” Killer

2011-12-12T14:51:00.001-05:00

There is a NEW silent killer in town.

Its name is INFLAMMATION.

You have run into it before, maybe once or twice.

Redness, itchiness, and swelling are tell-tale signs you have met and experienced inflammation first hand.

Classic Tell-Tale Signs Of Inflammation

Imagine for a minute, walking through the woods and brushing up against a bush of poison ivy. Itching, redness on your skin, and HIVES which last for DAYS!

Or getting stung by a bee, the reaction causing raised red marks on your skin, making your skin itch and burn for hours!

Or even yet, twisting your ankle and feeling the cuff around your ankle as blood and fluid fill your ankle cavity.

You have THEN experienced some of the classic symptoms of INFLAMMATION.

Most of the time, you rub some crème on the area, or give it a cold ice bath to soothe the burning, itchy feeling.

Inflammation can be useful but only to a CERTAIN EXTENT.

When you suffer an injury, or are inflicted with an allergen, your body sends a response to speed the healing process.

When you sprain your ankle, finger, or knee, there is instant swelling. This is the beginning of the inflammatory response. Your body is sending cells to the injured area, in hopes of healing the wounded area.

What happens, though, when there are NO SIGNS or SYMPTOMS of inflammation?

What happens when your body keeps sending the inflammatory response?

Damage!

Inflammation and Damage

Not just damage to the injured area, but to all cells in the body.

You need to keep inflammation in control or else the cells in YOUR body CAN be damaged!

When the inflammatory response does not subside, it creates havoc in ALL the systems of the body.

But do you always know if your body is inflamed?

Not unless it's blatantly obvious!

The NEW Silent Killer

Chronic inflammation is often referred to as the "silent" killer.

Yes, you have heard this term before, especially with heart disease.

But inflammation is also a SILENT KILLER! Give me a minute to explain.

Chronic inflammation rarely is painful and rarely do you ever show symptoms that YOUR very cells are INFLAMED!

Imagine the amazing heat of a fire, how the heat and the flame destroy everything in their path.

Imagine now, that the same fire is in YOUR BODY!

Do you think that fire is going to be put out on its own? Do you think that it's not going to STOP and not destroy "stuff" in its deadly path?

You would be correct in saying that IT WON"T!

Chronic inflammation impedes the body's ability to repair and heal tissue. Your body always tries to repair and replace damaged cells.

When you are exposed to chronic inflammation, IT MAKES IT HARDER for YOUR body to heal damaged cells!

Can this silent killer cause pain?

Not usually.

How Can You Tell

Chronic inflammation falls below the pain threshold, making it impossible to detect. But damage to certain cells can cause long lasting, and even INTENSE pain.

Chronic inflammation can target cells of the central nervous system, altering the cells that affect your pain centers.

Altering these cells can increase pain intensity, how long the pain lasts, and also HOW SENSITIVE YOU ARE TO PAIN!

This is something you want to avoid at all costs!

Chronic inflammation not only damages cells in your body, but it damages the cells OUTSIDE your body as well.

The cells in your skin can be damaged as well, speeding up the AGING process.

You DON"T need any help speeding up how fast YOU age!

There are numerous diseases linked to chronic inflammation.

Diseases such as obesity, heart disease, and metabolic syndrome are classic examples of low grade, chronic inflammation processes.

But there are others.

And each one can be detrimental to YOUR health.

Here are some diseases linked to chronic inflammation which is present in YOUR body:

• Acute and Chronic Pain

• Cerebrovascular Disease (strokes and poor circulation to the most vital organ, YOUR BRAIN)

• Cancer

• Alzheimer's Disease and other neurodegenerative dieases

• Type II Diabetes

• Autoimmune diseases (rheumatoid arthritis, lupus, irritable bowel syndrome, and ulcerative colitis)

• Allergies

• Pulmonary disease

• Sarcopenia

These diseases have been linked by one common thread- chronic inflammation!

Your body does not want to be exposed to a constant fire all the time.

Have you ever stood next to a bonfire for hours? Of course not, the fire can burn too intensely, forcing you to step away because of the intense heat from it!

The same holds true for your body.

What Your Body Thinks!

It does not want to be exposed to chronic inflammation for long periods of time.

Your body always wants to maintain a level of HOMEOSTASIS, or the perfect atmosphere in which the body is able to function.

However, due to numerous things in the food we eat and the air we breathe, our bodies are unable to fight off all the different toxins.

These toxins are the accelerant to the flames, keeping the fire of inflammation burning for long periods of time.

Keeping the constant "fire" CAN lead to complications later on in life!

There are ways to manage inflammation. Some natural, and some use anti-inflammatory medications.

However, these have problems too.

Anti-inflammatory medications can damage the liver and kidneys, when you are exposed to them for long periods of time.

And the natural ways: To take in all the right nutrients to extinguish the fire, you would be eating A LOT of fruits and vegetables and this is very, VERY EXPENSIVE!

You are talking hundreds of dollars a month.

You need to be aware of this silent killer which is taking home in YOUR body right now.

Inflammation is nothing to joke about, and certainly not something to take lightly.

Tuesday You Will Discover...

Can you drink alcohol and still stay lean?

2011-12-09T08:59:00.002-05:00

7 Tips to Still Enjoy Your Nights Out Drinking and Stay Lean at the Same Time

At this time of the year this issue seems comes up A LOT from folks trying to stay in shape...

I Realize it is the holiday season but that is no reason to lose all your fitness gains to date ENTIRELY !

The upcoming 4-6 weeks are where most people destroy all the fitness & weight loss success they have accomplished in the previous months !! Hence that is why the big box gyms target those folks with all those ads to make you feel guilty and sign-up to get BACK INTO SHAPE every January.

If you are paying attention to these tips and my other articles then you are likely the person who is NOT going to continue to be STARTING and STOPPING gym memberships and workout programs EVERY year and parting with your hard earned cash for NO RESULTS !

You will be in CONTROL of your Health & Wellness goals, today, tomorrow and well into the future.

Here is an article by Mike Geary that addresses this topic.

This topic seems to be a common struggle I hear from a lot of people... They want to get lean, but they don't want to give up drinking alcohol.

Now, I'm not talking about alcoholic type of drinking (THAT is obviously a problem)... we're just talking moderate social drinking here.

First, although some people may willingly choose to give up alcohol entirely, I still think most of us can drink in moderation, and still stay perfectly healthy and lean. But there are a few tricks that can help you to not pack on the pounds... and I'll mention those in a little bit.

As for myself, it comes down to choosing what I'm going to be strict about to maintain my fitness lifestyle and what I'm not going to be strict about.

For example, I'm pretty strict about never eating anything deep fried or made with trans fats, never eating white bread, and never drinking sodas or sweetened soft drinks of any kind... but I'll admit that one thing I've chosen to not be strict about is drinking alcohol. What... a fitness pro admits that he drinks and is not a fitness "robot" 24/7... No way!

Well yes, it's true... I'm in my 30's now and I certainly don't drink as frequently as I did back in my crazy college days (man those college days were fun!), but I'll certainly enjoy some cold ones when hanging out with friends, going to a bbq or dinner party, or during a night out at the bars and nightclubs.

It's all about balance in your life, and not every aspect has to be "perfect" in order for you to still get the body and health that you want. You'll drive yourself crazy if you're trying to be perfect.

Of course, if you have no problem abstaining from alcohol and willingly make that decision, then that will certainly be the best thing for your health and your body.

However, for the rest of us, that actually do like to partake in some social drinking, here are a few tips that have helped me to stay single-digit bodyfat lean, while still drinking alcohol occasionally.

TIP 1. Obviously alcohol gives you extra empty calories on the days that you choose to drink. Alcohol has 7 calories per gram, compared to 4 calories per gram for carbs and protein, and 9 calories per gram for fats.

However unlike ingesting carbs, protein, or healthy fats from a healthy food source, drinking alcohol gives you LOTS of calories with very little micronutrients.

On nights that I know are going to involve some drinking, it helps to make sure that dinner is based only around protein and vegetables. You're going to take in a lot of empty calories with the alcohol, so eating a good portion of appetite-satisfying protein along with nutrient-rich vegetables can help to control your appetite and give your body the nutrients it needs.

Plus, most importantly, there's just no room for loads of carbohydrate-rich foods if you're also going to be consuming alcohol. Carbs + alcohol is a perfect recipe for growing a beer belly! Try to keep that evening meal a fairly low-carb meal to save yourself from extra empty calories.

TIP 2. If you want to save your body from adding layers of ugly fat, by all means stay away from syrupy, fruity drinks that are loaded with sugar... this is a double whammy for your gut as you're not only getting all of the empty alcohol calories, but also loads of empty sugar calories. Big fruity drinks such as a big syrupy margarita, or other tropical fruity drinks can sometimes have as much as 500-600 calories per serving and 70-100 grams of sugar!

Quick tip on margaritas: I don't know about you, but I love margaritas. However, most margaritas have loads of sugar from the sour mix. If you want to get a super low sugar and lower calorie margarita, what you need to do is ask the bartender to make your margarita with ONLY tequila and fresh squeezed lime juice, and no sour mix. I think it tastes better anyway than a normal sugary margarita. At the end of this article, I'll even show you my secret recipe for a "Super-Human Margarita"!

Next point... and I don't think this even needs to be mentioned, but if you care about your body, any drink that uses soda pop as the mixer is going to be loaded with sugar (usually high fructose corn syrup) and calories.

Instead, your best bet is to stick with a clear alcohol mixed with club soda (NOT tonic) and a squeeze of lime or lemon (hey, at least you get a little vitamin C and antioxidants with the squeeze of lemon and lime!). Vodka with club soda and extra lemon and/or lime squeeze is my drink of choice at the bars and nightclubs.

Stay away from tonic water mixers! Some people don't realize this, but tonic water is loaded with almost as much sugar as regular soda pop... on the other hand, club soda has no calories at all. It's clearly the lowest calorie way to drink.

TIP 3. If you're going to drink beer, you're better off choosing just 1 or 2 dark beers rather than 5 or 6 light beers. Sure, dark beers have more calories than light beers, but dark beers also have more B vitamins and antioxidants than light beers, so you actually get more nutrition from the dark beer. As long as you keep it to just 1 or 2 dark beers, you may still stay within 150-400 calories.

Generally, it also takes a little longer to drink a good dark beer compared to a watery light beer too.

TIP 4. Try to get in a high intensity full body workout before your night out of drinking. If you do this, at least you've revved up your metabolism and have your body processing calories a little faster.

Also, trying to get in some sort of exercise the morning after your night out can also help to get your body back to a good state of health. This may not be your best workouts in terms of energy, but it can help to just get your body moving and break a sweat, and get back to a good homeostasis.

TIP 5. Avoid the late-night munchies after a night of drinking! This is where most people do the biggest damage to their waistlines.

Instead, make sure to have some lean protein and vegetables quickly available at home (perhaps some pre-cooked chicken breasts, grass-fed steaks, or even tuna fish and some veggie sticks) so that you can satisfy your late night post-party appetite with lean protein instead of carbohydrates. Veggies and protein is the key here.

The worst thing for your body is loading up on pizza, ice cream, and other carb-rich junk after a night out of drinking.

TIP 6. If you drink multiple drinks socially, try to keep drinking alcohol to only 1-2 days/week maximum if you want to stay lean. On the other hand, if you never drink more than 1-2 drinks per day, I think having 1-2 drinks daily with a meal can still be part of a healthy lifestyle. As long as those calories are accounted for and you still stay within your daily caloric maintenance.

TIP 7. Wine is one of the healthier drink choices... if you must have a drink, you might as well choose wine so you at least get a good dose of antioxidants as well. Red wine is known for it's antioxidant content, however even white wines contain some antioxidants as well... white wines just aren't quite as high in antioxidants as red wines.

Hey, if you can get a little resveratrol while enjoying your company, why not!

What about hangovers?

Ok, so you went a little overboard and drank too much. Now you might be facing a hangover the next morning. Well, I can't personally verify whether this works or not, but I have 2 friends in particular that swear by taking this whole foods vitamin, VGF25+ (this stands for 25+ veggies, greens, and fruits) before they go to bed, and they claim that it almost always prevents a hangover the next morning if they remember to take it before going to bed.

And finally, like I mentioned before, drinking alcohol just adds one more thing to your list that you have to work against in getting the body you want.

Abstaining may always be the best choice, BUT we also need to be realistic and know that social drinking is not something that most people are willing to give up entirely.

For that reason, this list of tips to help manage social drinking in a healthier way can really help you to stay leaner and healthier and still balance a little bit of social drinking into your life.

4 Reasons Why YOU Can’t Get Skinny

2011-12-07T12:55:00.003-05:00

Do you have a love/hate relationship with 10 or 15 of your closest friends?

Do you look in the mirror and see the "trouble spots" you need to work on?

Are you fed up with NOT feeling good about the way your clothes fit?

The 10 to 15 "friends" I am referring to is your FAT.
Most people feel they could shed a few of them and LOSE WEIGHT.
And with the holidays fast approaching, the need to get fit and trim is always on the forefront of people's minds.

Being overweight may lead to serious complications later in life.

Overweight or obesity has been linked to many different diseases like Diabetes, heart disease, cancer, and arthritis.

But not just eating and lack of exercise alone account for why you put on weight and can't seem to shed it!

Age is one.

As you age, it may become harder to lose the weight, due to less muscle mass and a lower metabolism.

But there are other reasons why YOU might be having a hard time losing weight!

Top 4 Reasons Why You Can't Get Skinny:

You Put Others' Health Above Your Own

You may have children, or a spouse, or someone who depends on you to help get them through the day.

And this may be the EXACT reason you can't lose weight.

Not taking the time and putting YOUR health first, means you are missing out on opportunities to grow physically and emotionally.

By putting YOUR HEALTH at the top of your priority list, you are telling yourself that your health matters.

Making it a daily habit may help you lose weight and tighten up the don't-need-to-see-put-on-baggy-clothes areas.

Tip: YOU NEED to make your health a priority.

Apply the same principles you do with others to your own health. Set aside time each day to exercise and you will establish a new, healthy habit.

Are you "fed" up with it all?

Sometimes, things happen that are just not fair.

You might have been through an emotional event, or you are just sick of everything and everyone.

This might lead to overeating because eating just feels right, and may be comforting

Eating to comfort in times of stress or emotional despair begins a vicious cycle!

When you eat to combat stressors in your life, you may end up feeling guilty - all because of EATING!

And that guilt is like a rollercoaster.

You feel guilty, so you eat something else to make yourself feel better. However, that just makes you feel EVEN WORSE!

It begins a cycle of eating to get feel-good hormones flowing through your brain, but then those hormones fade and you are left FEELING GUILTY AGAIN.

Tip: Try alternative forms of relaxation when times get you down.

Exercise releases the same feel-good hormones that junk food creates, all while enjoying a calorie DEFICIT.

Exercise is a great way to burn extra calories, keeping you away from the Twinkies and Swiss Rolls.

The Junk Food Draw

Do you have a stash of junk food set aside only for times of desperation or stress?

The most frequent problem with having junk food in the house or office is that it's going to get eaten.

Junk food leads to extra calories and loads you up with sugar and fat, leading to EVEN more CALORIES being stored.

Tip: If you have to have junk food, try smaller, more portioned-controlled options. They are lower in calories and will give you the fix you are looking for.

Also, you can try to replace the junk food with healthier snack options.

Walnuts, peanuts, and almonds are great low calorie snack options which can be the perfect pick-YOU-up during the day.

Hi-Ho, Hi-Ho It's Off To Work You Go…

Most of your waking day evolves around getting up and going to work.

Depending on the type of work you do, you can spend anywhere between six and eight hours SITTING!

This is not helping your backside or weight loss!

Not only are you sitting for the majority of the day, but you are probably eating during the day.

Extra calories without moving around means you have more calories that you are NOT burning.

Tip: Try to get up and move throughout the day.

Walking for 10 minutes, 3 times a day at a moderate pace, may be equal to 30 minutes on a bike or treadmill.

But be careful, that 10 minutes needs to get your heart rate ROCKING at a moderate pace to reap the benefits of cardiovascular endurance.

Also, instead of eating lunch at your desk or the cafeteria, opt to take a walk or exercise.

This will burn extra calories and might make you more conscious of how much you are eating.

You need to put your health first and make it PRIORITY #1.

Replace unhealthy junk food with healthy snacks that pack powerful nutrients like vitamins, minerals, and fiber that might keep your waistline trim.

Figuring out an alternative way to deal with emotional issues or stress, instead of eating, may help you lose weight and keep the weight off.

Eliminating these four reasons for weight gain may boost your metabolism leading you to a fit, firmer, and smaller YOU!

Slim Down Secrets

2011-12-05T08:41:00.001-05:00

People have known for years about the power of protein.

It may help you lose weight, provide essential amino acids for strong muscles, and provide you with plenty of vitamins and minerals, which are essential for your health.

But over the years, the fad of high-protein diets has lost momentum.

Why?

There are hundreds of different diet options to choose from.

The everyday consumer may be completely CONFUSED by what they hear.

Is a high protein-diet good for you?

Or is high-carb and low-protein a better option?

All the options can be quite confusing.

Gone are the days where a healthy diet was three square meals with meat and potatoes.

Now the guidelines have changed to include more fruits and vegetables, essential fats, and lean meats.

But what if I was to tell you that a high-protein diet MAY be beneficial to your health.

In fact, there is supporting research showing a high-protein, high-fiber diet may increase your feeling of fullness which may lead to weight loss.

High-Protein, High-Fiber Diets

Incorporating more protein and fiber into your diet may be a key to losing weight.

Not only do you burn extra calories by eating protein, but it takes longer for food to be absorbed by your body by increasing your fiber intake.

High protein may help aid weight loss by sparing lean mass, enabling you to burn more sugar and fat.

This may decrease your fat stores, especially your subcutaneous and visceral fat.

And I forgot to mention that you may even BURN more calories DIGESTING protein.

Your body tries very hard to not use protein for energy.

But during times of fasting or calorie restriction, your body may burn protein to use for energy.

Your body is so complex and unique that it saves your fat stores for future use.

Your fat holds TONS of stored energy which
your body uses in times of need

So it then uses your protein (muscles) to supply your body with the energy it needs to survive.

Less muscle mass = SLOWER METABOLISM

So when you increase protein in your diet, what happens?

Your body BURNs more energy to break down the protein.

You BURN more calories by DIGESTING protein than you would DIGESTING carbohydrates or fat.

And fiber is also pretty amazing.

Increased fiber intake may help fill you up leaving you satisfied for hours.

There are two different types of fiber, insoluble and soluble.

Soluble fiber dissolves easily in water, which allows it to pass through your system easier.

Insoluble fiber travels through your system undigested.

Fiber may be linked to weight loss and improvements in total cholesterol and your bad cholesterol, or LDLs.

But there is something else about a high-protein, high-fiber diet that you need to know about.

Fiber, Protein, And Satiety

Satiety is the feeling of fullness after you eat.

High protein and high fiber may help you stay full in between meals.

Why?

Protein may be the MOST important nutrient in meal satisfaction.

This full and satisfied feeling may help you LOSE WEIGHT.

You may notice a decrease in energy intake, therefore reducing the amount of calories your are EATING.

Research shows people on a high-protein diet are less
hungry in between meals and at mealtime

This means that when you do sit down to eat, you probably won't eat as much.

They also found people who enjoyed a high-carbohydrate meal with less protein were hungrier by the time they sat down for lunch or dinner.

They found a high-carbohydrate diet was less satisfying.

This may lead to overeating at mealtime after a high-carbohydrate meal.

They were HUNGRIER and ATE MORE.

The Best Answer

High-fiber and high-protein diets may increase weight loss, fat loss, and provide positive benefits to your cholesterol levels.

A high-protein diet may increase satiety after a meal and in between meals.

A HIGH-PROTEIN and HIGH-FIBER snack
may be perfect for WEIGHT LOSS

This may reduce your energy intake, possibly resulting in MORE weight loss.

Fat loss accounted for most of the weight loss, possibly because of the sparing of lean tissue and the utilization of fat as your major energy source.

Interestingly enough, a liquid meal incorporating whey protein, water, and fiber showed increased satiety.

The benefit of a liquid meal is that it is available at ANYTIME and ANYWHERE you want.

All you need is water, a good quality protein powder, and a glass to mix it anywhere and at anytime.

And it may keep you from overeating at lunch and dinner.

The Best Protein Supplement For Weight Loss

2011-12-02T12:41:00.003-05:00

The Best Protein Supplement For Weight Loss

There is a pretty simple formula that will help you to lose weight.

It's calories in versus calories out!

Sounds pretty simple, right?

If it is so simple, why is there such a struggle with being overweight or obese?

Could it be poor diet choices and lack of exercise?

Or is it a Lack of nutrition IQ?

And that may not be all that's preventing you from fitting into your skinny jeans.

Your body is a fascinating machine, and it changes as you change.

You gain a few extra pounds and your cells start to change.

You don't exercise, which may preserve lean mass, and you may not eat enough. Your body starts to EAT the exact tissue that keeps your metabolism firing.

You may have tried one or more fad diets.

You may see dramatic results.

Then you stop, and your weight creeps back up.

So what can you do?

There is one nutrient that YOU need to have in your diet NO MATTER what kind of diet you are on.

It is not new on the market, but it is something YOU might have heard about.

And it may be VERY EFFECTIVE at losing weight and BODY FAT.

This amazing nutrient is whey protein.

All About Whey

Whey protein is a clear liquid which is present after milk is processed.

It is then processed and filtered.

This creates a PERFECT protein and one free from ash, lactose, and water.

It is also full of essential amino acids, which are perfect for muscle building.

Many supplement companies incorporate whey into their products because it is easily digestible by your body.

This creates more amino acids for you to use.

This may help you recover and grow even MORE muscle tissue.

And whey protein may be great for MASSIVE weight loss and strength gains.

And ladies, no need to be worried when you hear strength gains!

Whey protein may help you SHED UNWANTED FAT!

Whey Protein And Weight Loss

Whey protein may be a very effective nutrient for weight loss.

Whey protein may increase satiety and diet-induced thermogenesis.

Satiety may satisfy you, helping you to
not OVEREAT

And it BURNS CALORIES just by digesting it!

And this may reduce hunger cravings and may leave you feeling FULL.

Not only does it help reduce your energy intake, but is also SPARES the loss of lean mass.

Whey protein spares your muscle tissue
which BOOSTS your METABOLISM

Whey protein may also enhance glycemic control.

This means whey protein may lower your blood sugar.

The decrease may be a result of increased protein intake and lower carbohydrate intake.

Whey and Blood Sugar

A high-protein diet and lower carbohydrates may be effective at lowering blood sugar.

In fact, whey protein may be effective at lowering plasma insulin concentrations by as much as 40%!

Lower plasma insulin levels may result in
INCREASED sensitivity to insulin

Whey and Glucose Sparing

Whey protein has essential amino acids which may keep and increase lean mass on your body.

Having adequate protein intake may promote muscle synthesis due to increased amino acid concentration.

Especially the amino acid, Leucine!

Leucine may be linked to increased muscle growth and a modulator in insulin signaling.

Alanine is another special amino acid found in whey.

Alanine may also spare glucose by stimulating a special system between your muscle and liver.

The glucose-alanine cycle, is a specialized system where your body uses the amino acid alanine, breaks it down, and enters into the blood stream.

Once in your bloodstream, it makes its way to the liver to be processed.

Once in your liver, alanine is broken down into pyruvate and used in gluconeogenesis.

Gluconeogenesis is the process of making glucose
out of byproducts, such as pyruvate

When the new glucose molecule is ready, it enters the bloodstream and makes its way back to your muscles.

This process spares glucose already stored in your muscles.

Whey and Body Fat

A diet rich in whey protein may also help you shed unwanted fat.

Mice, fed a diet of whey protein, showed lower subcutaneous fat, or fat located directly under the skin.

And it showed a reduction in VISCERAL fat which is fat found deep in your body, mainly around your organs.

Visceral fat may be linked to increased risk of developing
heart disease, diabetes, and other diseases

Whey protein may also be more effective at reducing body weight and future weight gain.

Hor-Whey for weight loss

Whey is a nutritional component found in milk, and may be very effective at reducing weight and body fat levels.

It may also be beneficial in reducing blood glucose levels and increase your body's sensitivity to insulin.

Whey may also increase thermogenesis and satiety immediately after a meal.

But whey alone will not do the job.

A proper diet that incorporates fruits, vegetables, fiber and essential fats, in combination with whey or other protein sources, may help you lose weight and keep it off.

So enjoy a nice tasty pre-workout, post-workout, or meal replacement drink with plenty of whey protein may shed unwanted FAT stores and give you a flat and trim body for years to come.

The Truth About Protein

2011-11-30T19:27:00.005-05:00

The Truth About Protein

The other day I was reminiscing about the long swim I completed for charity. I also remember the nutrition and the first experience I had with supplementation.

I remember the day clearly. I had gone into a local nutrition and health supplement store, looking for the best whey protein supplement. I remember walking to the back and being completely overwhelmed by the amount of protein powder. I had no idea if I needed high-carb, low-carb, muscle builder, or soy. There were too many to choose from.

Then I heard it, "Can I help you find something?"

The clerk working the counter obviously saw the panic in my eyes. I asked him his thoughts on the best protein powder out of the choices. He scanned the bottles and came to the one he was looking for. I asked him why he thought this particular brand was the best. It was high in calories, high-carb and high protein, which would be great for increasing muscle mass. I explained what I was trying to accomplish, and how I needed a protein powder to preserve muscle mass and make me a leaner and stronger swimmer. He looked again, and again went with the same brand he had picked.

The point is: I left there more confused than before I walked through the door. I know he was just trying to be helpful, but it made me realize something. There are plenty of supplements out there to choose from, but what is considered the best? Why is it the best? What separates it from the competition?

Have you ever felt this way walking into a store which is full of protein powders, supplements, and vitamins? I am sure you have. So the next time you go to the store, keep in mind that not all protein powders are created equally. Confused? Let me explain.

Different types of protein

There are many different types of protein and protein sources. The most logical choice and most widely consumed are from animal sources of protein. However, there are two other sources worth mentioning: Casein and Whey Protein.

Casein Protein

Casein is a component of bovine milk. A complete protein, casein makes up between 70-80% of the total protein found in bovine milk. It is one of the most widely used protein sources available today. Not only is casein a complete protein, but it also includes minerals, like calcium and phosphorus.

Casein in bovine milk is in the form of micelle.   Once ingested, this liquid forms a clot in the stomach which provides a slow release of amino acids into the bloodstream. This slow release can last for several hours. What does it all mean? This slow release can help our body retain more nitrogen and utilize nitrogen more efficiently.

The other form is Whey.   Whey is the liquid which forms after the process of cheese making.   Manufacturers used to throw this liquid out, but two things prevented them from disposing of it: regulations on dumping byproducts and the fact that it is good for us!

In whey protein, the proteins are separated and purified.   As mentioned earlier, casein makes up about 70-80% of the total protein in bovine milk, with whey making up the other 20%.   Whey has high levels of essential and branched-chain amino acids which help our bodies heal and provide building blocks for muscle development.   Similar to casein, whey has many vitamins and minerals which help our bodies work more efficiently.

Whey can come in three different forms:

• Whey protein powder

• Whey concentrate

• Whey isolate

Whey Protein powder

Whey protein powder is used as a food additive. You can find this type of powder in many food products.    There are three types of powders which are used: sweet whey, acid whey, and de-mineralized whey.   Whey powder is found in beef, dairy, bakery items, salad dressings, and infant formula.

Whey Concentrate

Whey concentrate is more potent than the powder.    This type is processed to remove water, ash, lactose, and some minerals that are found in whey. It also contains more biologically active components and proteins.

Whey Protein Isolate

The truest form of protein, isolate, can have protein concentrations of 90% or higher. During processing, water, ash, and lactose are removed, making this a perfect product for people who are lactose intolerant.

A great source of complete proteins, whey carries many biological and important functions for humans.   Whey has branched-chain amino acids and high concentrations of the amino acid, cysteine. Increased levels of cysteine can help enhance glutathione levels in the body. Glutathione is a strong antioxidant which helps fight diseases and prevents damage associated with oxidative stress. Whey also contains a number of other proteins shown to help enhance our immune system and increase our immune function. This is good news, since we are entering cold and flu season!

Whey protein has tremendous effects in the body. Consuming whey can result in a greater initial protein synthesis by the body.    Having smaller, more frequent meals with whey has been shown to be more beneficial in strength, performance, and helping in weight loss.

To sum it all up…

There are many different types of protein on the market today. Casein and whey make up the majority of sport supplements sold to enhance sport nutrition and performance.   Casein is found in high concentrations in bovine milk, accounting for 70-80% of the protein source with whey making up the remaining 20%.   Whey powders can be found in many different products as a food additive.   Whey can be a perfect alternative for people who are lactose intolerant, due to the process of purifying the protein sources.

If you are looking to enhance your performance or increase weight loss, whey protein powder can be one of the best sources for increasing protein synthesis in the body leading to increased muscle mass. This increase in muscle mass can lead to increased metabolism, helping you lose more weight!

Power Up Your Post Workout Nutrition

2011-11-30T11:20:00.002-05:00

Power Up Your Post Workout Nutrition

You go to the gym.

You do a CRAZY, STRENUOUS workout and then you leave.

You get in your car and start to drive, not really understanding what is happening in your body.

By the time you get home, your window of opportunity is closing to recover from the workout.
And it's closing FAST.

Sometimes you may feel like eating after your workout and sometimes you do not.

Tonight is a night you do not feel like eating.

So you go about your night; then two hours later you eat something, and then go to bed.

Why can this be detrimental to your weight loss goals?

Let me explain…

Exercise

Exercising makes you a healthier and stronger person.

Strength training breaks down your muscle tissue and depletes glycogen stores.

Glycogen is many molecules of sugar bound together and stored to be used for energy.

Exercises and strength training utilizes most of your stored glycogen.

This depletes glycogen in your muscles and liver.

Post Workout, Catabolism, and the Anabolic Window

Immediately after your workout, your body is primed for growth and repair of the muscles you just taxed.

Your body has a small window of opportunity that YOU need to take advantage of.

This window is sometimes referred to as the "anabolic window" because of the perfect storm of things happening in your body.

The anabolic window increases sensitivity to insulin and increases the cells' permeability to glucose

During this window, your body is sensitive to two different elements: insulin and glycogen synthase.

One is a hormone which helps your body remove sugar from your blood, sending it into the muscles.

The other is an enzyme which increases glucose uptake and resynthesis of glycogen in the muscles and the liver.

Insulin and depletion of glycogen stimulate glycogen synthase.

High- Versus Low-Glycemic Foods

There are two types of carbohydrates to use after a workout, but only ONE is optimal.

They are low- and high-glycemic foods.

Low-glycemic foods give you a SLOW release of sugar into your bloodstream.

This slow release increases glycogen stores, but not fast enough.

Low-glycemic foods supply your body with glucose over longer periods of time

This may not be the best source, since you want RAPID resynthesis in order to replenish your cells with glycogen.

High-glycemic foods raise blood sugar rapidly

This rapid increase in blood sugar may be a more efficient way to replenish your body of the glucose it so desperately needs.

High-glycemic foods may also rehydrate you more efficiently.

But you can't forget about the amino acids.

Amino acids are vital to the health and growth of your muscles, especially after a workout.

A workout breaks down muscle tissue, resulting in a catabolic effect in your body.

Catabolism is a destructive form of metabolism
where your muscles are broken down for energy

You want to avoid catabolism AT ALL COSTS.

Amino acids are vital to the success and resynthesis of your muscle tissue.

The anabolic window makes your muscles more sensitive to insulin.

Insulin does two things:

First, it may help glucose uptake, and therefore increase glycogen stores in your muscles.

Secondly, insulin also increases the uptake of amino acids into your muscles, resulting in increased muscle repair and growth.

Post Workout Nutrition

The optimal time for repair and resynthesis of glycogen stores is IMMEDIATELY after your workout.

Certain conditions need to be present to ensure you are having optimal glucose and amino-acid uptake.

They include:

• The amount of glycogen depleted

• The presence of insulin

• Presence of the enzyme, glycogen synthase

• The degree of muscle damage

The "anabolic window" is a period of time after your workout where your body is able to gather nutrients, and repair and build lost nutrients.

A drink or meal containing high-glycemic foods and protein, allows your body the proper balance of amino acids and glucose for tissue repair and growth.

High-glycemic foods allow a RAPID rise in blood sugar which your muscles quickly upload, due to increases sensitivity to insulin and permeability to glucose.

A post workout meal, with the right amount of protein and carbohydrates, may allow your body a perfect replacement for those lost nutrients after your WORKOUT!

Eat Slow To Lose Weight

2011-11-23T16:44:00.002-05:00

Eat Slow To Lose Weight

There are plenty of reasons why you gain weight.

And there are also plenty of ways to lose weight.

But did you know that you can LOSE WEIGHT faster by how fast you EAT?
That's right, the way you eat also plays a ver large role in weight gain!

Let me explain…

How Our Bodies Work

When food enters our stomach, it gets broken down by acids in the mouth and stomach.

This acid turns the food into mush so it is easier to enter your intestines and allows for the nutrients to transfer over.

When food enters the stomach, a signal is sent to the brain that lets your brain know there is food in there.

The only problem: it takes 20 minutes for YOUR body to let the brain know it is FULL!

This can be a VERY BIG problem.

Quick Vs. Slow Eaters

If you are a quick eater, what happens when you are done with your meal?

You are still hungry, right?

What happens then? You overindulge and take second, or even third, helpings!

Recently, it has been PROVEN that eating slower actually may make you SKINNIER!

The Skinny On Eating Slowly

Researchers from the University of Rhode Island studied the effects of eating speed and energy intake.

The results will leave you in AWE!

The quick eaters took in an average of 645 calories while the slow eaters took in considerably less calories.

Slow eaters only took in 579 calories.

Quick eaters also decreased their water intake compared to the slow eaters.

Quick eaters averaged 289g of water while slow eaters took in 409g!

Drinking more WATER may make you FEEL FULLER, and for LONGER periods of time!

Even though the quick eaters enjoyed a higher energy meal, they were hungrier and left feeling less satisfied than the slow eaters.

Amazing!

And they found their enjoyment and satisfaction of the meal, and EATING AFTER THE MEAL, was lower when the participants ate SLOWLY.

Now that you know that eating slowly may help you get skinny, here are some tips for SLOWING down your eating:

• Chew your food - make sure to take your time eating. Chewing slowly slows down your eating habits and may also help you enjoy your food. Try chewing your food 20 to 30 times to slow down your eating.

• Put your fork down - putting your fork down also allows you to chew your food slowly and enjoy your food.

• Drink more water - having more water in between bites fills up your stomach, allowing you to reduce the amount of food you eat during a meal because you feel full.

• Portion Distortion - watch the amount of food you put on your plate. This will help limit the amount of calories available to you, resulting in less calories going in your mouth. Also, stay away from the temptation of going back for seconds or thirds.

The Tortoise Always BEATS The Hare

Eating slowly may help you lose weight and keep the weight off.

Eating slowly allows you to enjoy your food more, leaving you feeling full and satisfied.

Eating may be a pleasurable experience for some; and, eating slowly may INCREASE the pleasure you experience from eating a healthy and nutritious meal.

Include these tips the next time you sit down and eat to help you control your calorie intake, and allow for your brain to really know when you are FULL and speed up your METABOLISM!

Are YOU Taking This During Pregnancy?

2011-11-18T17:30:00.004-05:00

Are YOU Taking This During Pregnancy?
By Kevin DiDonato MS, CSCS, CES

Your obstetrician has probably told you to eat right and exercise during your pregnancy.

And they might have also told you how important Omega-3 fatty acids are for you when you are pregnant.
Especially your developing child's BRAIN.

But the information you MIGHT not know about Omega 3 and pregnancy might SHOCK you.

During pregnancy you gain weight, due to the developing little person inside of you. So you are told to exercise, eat right, and maintain a somewhat hard-to-do healthy weight.

And your doctor MIGHT have told you about eating fish or taking a Krill oil or fish oil supplement.

But did they ever explain why?

You might have already found that Omega-3 fatty acids are important for YOUR health, by reducing cholesterol, inflammation, and as a way to fend off depression.

But did you know that those same Omega-3 fatty acids, are VITAL and IMPORTANT nutrients during fetal development?

That’s right, that little person inside of you is benefiting from YOUR healthy diet, or is getting all the WRONG nutrients from a poor diet.
Everything you eat is transferred to your developing child. So whatever goes in your mouth also feeds your child.

This is especially important when talking about Omega-3 fatty acids.

The Case for Omega-3 Fatty Acids

During the last trimester of your pregnancy, your developing child’s BRAIN needs the RIGHT

nutrients for proper development.

Your developing baby’s brain needs high levels of Omega-3 fatty acids to make sure its neurons and endorphins develop the right way.

But most people DO NOT get enough Omega-3 fatty acids.

Our “western” diet is full of Omega-6 fatty acids, which is far from the right kind.

The typical western diet is full of Omega-6 fatty acids, and low in Omega 3s.

You get your highest levels of Omega-3 fatty acids from plant sources in the form of ALA or from fish sources in the form of DHA.

The most widely used Omega-3 fatty acid by the brain is DHA. And you get DHA from plant and fish sources, or from Krill and fish oil supplements, and supplements made specifically for pregnancy.

So how do low levels of Omega 3s affect your developing child?
Let me explain…

There is a period of time right before birth and immediately after birth, when your child's NEED for Omega-3 fatty acids is the highest.

This period is called the perinatal period, which includes the five months before your child is born and the first few months after.

This is the most crucial time for you and your child to take in Omega-3 fatty acids.

Why you? If you are breastfeeding, you are delivering Omega 3s directly to your child through your breast milk.

When Omega-3 fatty acids are lower in YOUR diet during pregnancy and after (if you are lucky enough to breast feed), this means there are less Omega-3 fatty acids available to your child.

Result: more Omega-6 fatty acids reaching the brain than Omega 3s.

On a side note, having increased levels of Omega 3s may also prevent premature births and

other birth-related complications.

But back to your developing child!

Omega 3 And Brain Development

A decrease in Omega-3 fatty acids leads to decreased levels found in the grey matter in the brain.

This can lead to neurocognitive deficits and may increase the chance for your child of developing attention deficit hyperactivity disorders (ADHD), depression, anxiety, and increase aggression.

Why?

The main component of Omega-3 fatty acids is DHA.

And DHA, in high levels in the developing brain, may reduce neurologic deficits which may lead to impaired cognitive and behavioral performance of your child.

DHA may help in the growth and function of nervous tissue.

DHA is the main functioning component in neurogenesis and neurotransmission.

DHA helps NERVE CELLS to grow and allows for messages to CROSS from one cell to another!

Now, the recommendations regarding fish intake is confusing.

There are no set recommendations for fish intake when you are pregnant. They do have GENERALIZED guidelines, but nothing concrete.

And there may be many other health risks associated with fish intake. Fish can contain mercury and PCBs which can also damage your child’s brain.

Luckily for you though, there are high-quality supplements on the market, which may be safer

and contain less traces of harmful toxins.

Be Sure To Eat Your FISH!

Even though Omega-3 intake is important throughout your life to possibly reduce health conditions, it is just as IMPORTANT to increase OMEGA-3 FATTY ACID intake during pregnancy.

Increased Omega-3 fatty acids during pregnancy may help in nerve cell growth and function, and may help keep levels higher in the blood circulating to the developing brain.

Increasing your fatty acids intake by eating fish twice a week and supplementing your diet with a high-quality Krill oil supplement, may increase your essential fatty acid intake in a safe and more effective way, without the exposure to harmful toxins found in certain fish.

Prenatal and postnatal health is of utmost importance for your health, and the health of your developing child!

References:Uary, R, MD. Dangour, A, PhD. Nutrition in Brain Development and Aging: Role of Essential Fatty Acids. Nutrition Reviews. 2008. Vol. 64(S2);pp. S24-S33.Saldeen, P,MD, PhD. Saldeen, T MD, PHD. Women and Omega 3 Fatty Acids. Obstetrical & Gynecological Survey. 2004. Vol. 59(10);pp. 722-730.Innis, S. Dietary omega 3 fatty acids and the developing brain. 2008. Brain Research. Vol. 1237;pp. 35-43.Innis, S. Dietary (n-3) Fatty Acids and Brain development. J. Nutr. 2007. Vol. 137(4); pp.855-859.McNamara, R. Carlson, S. Role of Omega-3 fatty acids in brain development and function: Potential implications for the pathogenesis and prevention of psychopathology. 2006. Prostaglandins, Leukotrienes and Essential Fatty Acids. Vol. 75(4-5);pp. 329-349.

Can Harmful Chemicals In Shampoo Lower Testosterone Levels?

2011-11-18T08:39:00.004-05:00

Can Harmful Chemicals In Shampoo Lower Testosterone Levels?

GUYS , you already have heard plenty of information on aging and declining testosterone levels.

So I won’t bore you and hit you over the head with any more information about that.

But today, there is something that you put ON your head and this might be causing lower testosterone levels.

In fact, it is not just something you put on your head…But under your ARMS!And ON your FACE in the morning!

SHOCKING revelations which you and your testosterone levels NEED TO KNOW ABOUT!

Protective Layer

Your skin is an amazing organ.

It protects us from external toxins, germs, and bacteria which are floating around us every day.

But one thing your skin does is allows for certain things to enter into your body.

Take, for instance, water.

Water is vital to our survival because all of our cells are made of water. Yes, there is protein and other trace mineral, but we are made up mostly of WATER.

Also, your skin allows for absorption of CHEMICALS to enter, wrecking your testosterone levels!

What products do you think I am talking about?

Shampoo, Deodorant, And Shaving Cream

These products not only affect you, but they also affect everyone who uses them!

Your spouse, kids, parents…the list goes on and on.

You might be asking how these products can lower your testosterone, right?

Let me explain…

Chemicals found in these products can be harmful to your testosterone levels and your body.

There are THOUSANDS of chemicals that are made each day. This results in a pretty extensive list of chemicals which may be HARMFUL to us.

Not just harmful, but EXTREMELY harmful.

There are THREE big ones found in shampoo, deodorant, and shaving cream that you NEED to know about.

Products Should Have No Scents To Them

Phthalates is a chemical which is not typically found on a shampoo label. But it’s there!

It’s just masked by the smell.

Phthalates is a potent chemical that is found in plastics and a variety of other products.

Phthalates are very unstable, resulting in leaching into water, food products, and YOUR SKIN!

YOU have levels of PHTHALATES in YOUR body!

Most of us do!

Phthalates are able to penetrate the skin, allowing for lotions, shampoo, and other products to soften the skin.

Phthalates adversely affect male reproduction and fertility. In fact, high doses of phthalates have

been shown to reduce testosterone and lower your sperm count.

Why?

This chemical enters the body and acts as an endocrine disruptor.

Meaning it negatively affects your hormone levels.

Most companies are not putting phthalates into their products anymore, due to high consumer complaints about the potential adverse health conditions.

Why Do Shampoos Have To Be Preserved?

Paraben is the chemical alternative to a preservative. It is found in everyday cosmetic products like shampoo, conditioners, deodorant, shaving cream, and lotions.

What’s the big deal with parabens?

Parabens MIMIC estrogen in the body!

Increased levels of parabens may result in lower testosterone levels and circulating testosterone.
The reason: Paraben is also an endocrine disruptor. When it enters into the body, it mimics estrogen.

This mimicking estrogen then binds to estrogen receptor sites on your cells.

This causes hormones to be released.

But they aren’t supposed to be released!

Parabens have also been shown to be present in breast cancer tumors. Granted, in low levels, but they are still present!

So not only does it possibly disrupt your normal hormone response, but it can be carcinogenic in your body!

Plastic In My Shampoo…What?

The last and possibly the more common chemical around is BPA.

I am sure you have heard of it.

It has gotten a lot of media and press, due to its harmful nature and adverse side effects.
BPA is a chemical commonly found in reusable plastic containers and the inside of canned products.

The problem: the chemical may leach into water or the contents in canned food that you are about to eat.

The reason it is bad for you: BPA also acts as an endocrine disruptor.

But BPA is different.

It inhibits cholesterol synthesis from occurring in the liver and mitochondria, which may result in lower testosterone synthesis and sperm production.

What To Do To Stop It ?

There is still an even bigger problem: With all the possible adverse reactions from chemicals, they are still produced and added to products EVERYONE commonly uses.

Most chemicals may be cancer-causing agents and IN MEN can reduce testosterone levels and sperm production and mobility.

There are hundreds of other chemicals which can lead to lower testosterone levels and adverse health reactions.

Even though there is a lot of press and media on the adverse effects of chemicals, there are ways you can PROTECT your testosterone and manhood.

Go into any health food store, and you may find a wide selection of organic products, which may be free from harmful chemicals like what is mentioned above.

I am happy to spend a little more to be sure my family and testosterone levels are healthy!
Wouldn’t you?

PLEASE PAY ATTENTION to not only what you put in your body BUT on it !!

Have a "FIT" day,

Russ

Does Swimming Help You Lose Fat? Or Is It A Wasted Effort?

2011-11-16T14:02:00.002-05:00

Does Swimming Help You Lose Fat? Or Is It A Wasted Effort?

Are you a few pounds overweight?

Has your doctor told you to start an exercise program to lose weight?

Have you been hooked by the late night infomercials, only to be let down by a lack of results?

You and I both know exercise is important. You can improve general health, shred unwanted belly fat, and build strength and endurance.

But you buy a membership to a gym, only to see your money go up in flames because you just don’t use the membership.

You are confused by what you read about exercise. Which is the best? Which can make me lose the most weight and keep it off?

You implore the help of a trainer and they try to tell you what the best workout for fat loss is. They don’t even scratch the surface of the different types of exercises out there.

You walk out of there more confused than when you went in.

I am here to tell you that not all exercises are the same.

Some exercises will help build a strong cardiovascular system, while some help you tone and strengthen muscles. But the question still remains: What is the best exercise for fat loss?
There is really no solid answer to this. Only that exercise is important for fat loss.

There are many different types of exercises. But the exercise that gives you the biggest bang for your buck would be cardiovascular work.

Now I’m not saying to avoid strength training exercise, because cardio just does not work without a good, strong foundation - a foundation you can get from strength training.

But in order to burn the most calories during a workout, cardiovascular exercise can be the answer.
There are many different forms of cardio you can do, from walking, to running and cycling, and finally, swimming. I am here to tell you, though, all of them will get the job done.

Cardiovascular exercise helps you burn more calories than strength training alone. Not only that, but you are strengthening your cardiovascular system.

Meaning your heart and lungs are getting a workout!

You also tend to use a lot of energy doing cardio. You utilize a good portion of your fatty acids for cardio work.

Yes, cardio burns fat stores.

What form is the best? Walking has been shown to improve fitness levels and help you lose weight.

So has cycling.

What about swimming? Can swimming help you burn fat?

The jury is still out on the benefits of swimming and weight or fat loss. But what we do know will astound you.

Swimming is a full body workout. You utilize a lot of muscle during your workout, and you can definitely feel it when you get out - shoulders are tight, and legs might be a little wobbly.

But you also give your lungs and heart a workout too. Most cardiovascular work utilizes large muscles groups (your legs) to move you through the workout.

Since your legs are your biggest asset, you should probably use them to your advantage.

Let me explain a little bit of the conflicting research behind swimming and fat loss.

Calorie Burn

Research done by Jang et al. determined swimming can help you expend more calories during a workout and at rest. Interestingly enough, women swimmers showed a higher expenditure than woman runners did.

The study by Jang and his team took 20 collegiate swimmers and runners, and studied their food intake and energy expenditure during exercise. They found increased body weight and body fat percentage in the swimmers, but found in comparison to runners for both sexes, their calorie intake was the same.

They showed that male runners burned more calories the male swimmers in a 24-hour period.

They found that the female swimmers burned more calories than female runners in the same 24-hour period, despite having reduced caloric intake. The runners ate more than the swimmers, but not by much.

But they still did find higher body fat levels in the swimmers. Why?

They believe that physiologically, the swimmers put on more body fat from the training and not by food intake.

Conflicting Research

Research done by Gwinup, determined that swimming had no effect on body fat or weight loss, compared to running or cycling.

In his research, he took minimally obese or overweight women and put them in one of three groups:

• Walking
• Cycling
• Swimming

He found shocking results.

He started them on an exercise program, beginning with 10 minutes, progressing up to 60 minutes. The study lasted for a little over 6 months.

The women in the walking group lost 10% of their initial bodyweight, and the cycling group lost 12%. The swimming group showed no change in weight.

Then they looked at body fat percentage. The walking and cycling group showed significant reductions in body fat.

The swimming group showed no change at all.

Why? They blamed it on water temperature.

Water Temperature And Fat Loss

Temperature of the water does determine weight loss.

Researchers wanted to explore the temperature of pool water on weight loss. Their research was pretty surprising.

Research done by White et al. showed swimming in cold or neutral temperature water had very little effect on energy expenditure during the workout. In fact, neutral water swimmers burned 517 calories while cold water swimmers burned 505 calories.

However, they did show the swimmers in cold water had a higher energy intake after the workout than all the other groups. In fact, the energy intake was 44% higher than the neutral swimmers and control group!

Cold water increases food consumption.

Cold water has been shown to suppress Leptin levels and raise other hormones responsible for appetite control.

Cold water tells the body that we need to eat more, possibly to increase the temperature in your body.

Truth About Swimming

No matter what form of exercise you do, you are going to burn calories.

The goal to remember: Watch calorie intake after the workout.

Watching the amount of calories you eat after, will prevent you from wasting your workout. After all, weight loss works by burning more calories than you eat.

If you like to swim, GO FOR IT!

Swimming strengthens your cardiovascular system and can tone your muscles. Swimming can also help you burn extra calories while you workout.

Also, swimming is a great exercise for people who are just starting an exercise program, and for those who have limitations to doing land exercise, such as walking, jogging, or even cycling.

So remember: swim, watch your calorie intake, and enjoy your swimming experience. You can increase your metabolism and lose weight at the same time.

References:
Zeyl, A. Stocks, JM. Taylor, NA. Jenkins, AB. Interactions between temperature and human leptin physiology in vivo and in vitro. Eur J Appl Physiol. 2004. Vol. 82(4-5);pp. 571-578.
Gappmaier, E. Lake, W. Nelson, AG. Fisher, AG. Aerobic Exercise in water versus walking on land: effects on indices of fat reduction and weight loss of obese women. J Sports Med Phys Fitness. 2006. Vol. 46(4);pp.564-569.
White, LJ. Dressendorfer, RH. Holland, E. McCoy, SC. Ferguson, MA. Increased caloric intake soon after exercise in cold water. 2005. Vol. 15(1);pp. 38-47.
Gwinup, G. Weight loss without dietary restriction: Efficacy of different forms of aerobic exercise. Am J Sports Med. 1987. Vol. 15(3);pp.275-279.Jang, KT. Costill, D. Energy Balance in competitive runners and swimmers. Masters thesis.

Five health benefits of red peppers

2011-11-11T13:03:00.006-05:00

Five health benefits of red peppers

Did you know that eating red peppers can increase libido and build colagen ?

Red peppers are the belle of the ball at any buffet table. Crisp and incredibly sweet, these ladies in red are an easy sell to anyone who is not fond of vegetables. The only limiting factor is that they can be costly during winter, but in the summer, we can look forward to eating more inexpensive local peppers.

Did you know that green peppers are just unripe red peppers? Because they are not fully mature, they have a bitter after taste, and half the vitamin C and 1/10th the vitamin A compared to their red or orange siblings. Vitamin A has been shown to improve sperm quality, and vitamin C helps build collagen, which ensures beautiful skin - all these combined makes peppers one of nature's sexiest foods!

Paprika and chili peppers offer the same benefits, but with extra capsaicin, a chemical that can produce a strong burning sensation in the mouth. This stimulating heat has been shown to increase blood flow making it a popular remedy for libido and pain relief.

Here are five more alluring facts to increase your red pepper consumption:

1. Red peppers contain almost 300 percent of your daily vitamin C intake. Besides being a powerful antioxidant, vitamin C is also needed for the proper absorption of iron. If you are iron deficient, try combining red peppers with your iron source for maximum absorption.
2. Red bell peppers are a great source of vitamin B6 and magnesium. This vitamin and mineral combination shows a decrease in anxiety, especially related to pre-menstrual symptoms. Vitamin B6 is also a natural diuretic, so try stocking up on red bell peppers to reduce bloating and prevent against hypertension.

3. Red bell peppers help support healthy night vision. Red bell peppers are high in vitamin A, which helps to support healthy eyesight, especially night vision. So when it comes to bell peppers, seeing red is a good thing!

4. Red bell peppers are packed with antioxidants. The combined effects of vitamin A and C create a great antioxidant capacity, and with lycopene in the mix, the red bell pepper becomes a top notch superfood. Lycopene is what makes tomatoes and peppers red. Red peppers are one of the highest veggies in lycopene, which has been successfully tested in the prevention of many cancers including prostate and lung.

5. Burn more calories with red bell peppers. Recent research has shown that sweet red peppers can activate thermogenesis and increase metabolic rate. Red bell peppers do not contain capsaicin, which is what makes peppers hot and causes us to sweat, but they do have a mild thermogenic action that increases our metabolism without increasing our heart rate and blood pressure like the hot peppers do.

Have a "FIT" day,

Russ

Thank You

2011-11-11T12:27:00.002-05:00

Thank you and God Bless to all who gave without hesitation so we can have so much freedom, prosperity and peace. We are recognized worldwide for our courage, generosity and our peaceful nature.
I am PROUD to be a CANADIAN, we are a nation STRONG & FREE , never be ashamed to remind those we meet who have landed on our shores how FORTUNATE they are to be here !! I'm NOT.

this video says it all.

https://www.facebook.com/video/video.php?v=458450032620

What They NEVER Told You About Eggs

2011-11-11T08:02:00.003-05:00

What They NEVER Told You About Eggs
By Cassandra Forsythe-Pribanic, PhD, RD

The Egg: this three letter word invokes almost as much fear into the hearts of Americans as our other favorite “deadly” three-letter word: F-A-T.
However, it’s finally time to crack the misconception that eggs are bad for our health, because they’re absolutely not.

It’s unfortunate, but many people still think that you cannot eat more than one egg per day, or even more than 3 eggs per week because if you do, you’ll develop high blood cholesterol levels and fatty arteries. But, this could not be farther from the truth.

So, why do we think this way?

In the 1960’s consumers were first “warned” about eggs as being a major player in the development of heart disease… without any conclusive evidence to back up this claim. News articles overwhelmingly focused on the egg- cholesterol - heart disease link when there was no real proof for this message.

Eggs were so demonized that egg substitute products became all the rage for cooking and baking, but they were no better, and sometimes far worse, than the whole egg itself.

Today, consumers need to understand that eggs are not evil, but in fact are healthy and important components of our diets.

High Protein Quality

First and foremost, eggs an inexpensive source of high quality protein that almost everyone can enjoy in various ways – from scrambled eggs to deviled eggs to green eggs and ham, eggs are a versatile way to quickly and easily get more protein in your diet. And, they’re not just for breakfast, but for lunch and dinner too!

In terms of protein quality, most foods rich in protein are measured in terms of the availability of that protein to effectively promote growth (cell growth), and this term is known as biological value.

Based on the amino acids contained in an egg and its ability to stimulate growth, egg protein is only second to mother’s milk for human nutrition.

On a scale, with 100 representing top efficiency, these are the biological values of proteins in several foods:

Whole Egg 94
Milk 85
Fish 76
Beef 74
Soybeans 73
Beans, dry 58
Biological Value of Protein Foods

Nutrition Powerhouses

Secondly, eggs are powerhouses of nutrition:

• Eggs are among the few sources of naturally occurring vitamin D and K, which are known for cancer protection and longevity.

• Eggs contain the highest source of dietary choline (125mg/egg), which is a nutrient necessary for proper nervous system development and structural integrity of cell membranes; particularly, choline is necessary for brain development in infants to impart lifelong enhancement of memory and attention.

• They supply 6.3grams of high quality protein, 5 grams of fat primarily consisting of an even balance of saturates and monounsaturates, with less polyunsaturates, and barely no carbohydrates at all; they’re the perfect low carbohydrate food.

• Some designer eggs contain up to 200 mg of DHA, the essential omega-3 fatty acid needed by all humans for normal development and functioning, and prevention of depression and memory loss.

• The whole egg contains 166 mcg of lutein and zeaxanthin, two super antioxidants that contribute to eye health and prevent common causes of age-related blindness; research shows that the bioavailability of these nutrients from eggs is higher than other foods with higher contents.

Eggs Do NOT Cause Heart Disease

In November 2010, a paper was published by Canadian medical researchers entitled, “Dietary cholesterol and egg yolks: not for patients at risk of vascular disease”.

The authors stated that: “Patients at risk of cardiovascular disease should limit their intake of cholesterol. Stopping the consumption of egg yolks after a stroke or myocardial infarction would be like quitting smoking after a diagnosis of lung cancer: a necessary action, but late.”

However, prior to this paper, over the past 10 years, numerous studies, both clinical and observational, were published with the findings that there is no connection between egg consumption and heart disease risk, especially in healthy individuals.

For example, Dr Maria-Luz Fernandez and colleagues have been investigating egg nutritional health for more than a decade and have published findings such as:

• “Revisiting Dietary Cholesterol Recommendations: Does the Evidence Support a Limit of 300 mg/d?”. Overall, no study has yet shown an association between egg intake and risk for heart disease and there is no compelling epidemiological or clinical trial results that show compelling evidence for limiting cholesterol intake to 300 mg/day or restricting egg consumption.

• “Dietary Cholesterol from Eggs Increases Plasma HDL Cholesterol in Overweight Men Consuming a Carbohydrate-Restricted Diet”. Raising HDL cholesterol is often called impossible, but is necessary to protect against plaque build-up in your arteries (HDL carries it away). This study shows that it can be easily increased in overweight men (a population very susceptible to heart disease) by reducing carb intake and using eggs in the diet regularly.

• ‘Pre-menopausal women, classified as hypo- or hyper-responders, do not alter their LDL/HDL ratio following a high dietary cholesterol challenge”. When 50 pre-menopausal women (another very susceptible heart disease population) were given either an egg a day plus cholesterol from other foods, or a cholesterol-free egg substitute for 30 days, did not experience the development of an ‘atherogenic lipoprotein profile” regardless if they were hyper or hypo-responders to dietary cholesterol.

PLEASE PAY ATTENTION THE NEXT FOUR(4) PARAGRAPHS !!

Overall, dietary cholesterol from eggs does NOT cause heart disease, rather a lifestyle and a diet high in foods that elicit increased inflammation, hyperglycemia and oxidative stress induces increased atherosclerotic build-up and increased risk for heart attack or stroke (among other diseases).

As such, it is wise to follow a diet low in sugar, void of processed foods, artificial chemicals (flavors and colors), preservatives and pesticides and avoid smoking and excessive alcohol consumption, and replace it with a whole foods, natural, plant-rich diet balanced in protein, carbohydrates and fat to minimize heart disease risk.

Avoiding eggs is not the answer – in fact, including eggs in your wholesome diet will actually benefit you more . Two eggs provide 13 grams of protein, ~10 grams of fat, and plenty of nutrients you barely find in any other foods. This will keep you satisfied, healthy and energized for hours after any meal and will help you choose other healthy foods at the right times.

However, If YOU CHOOSE NOT TO LIVE A HEALTHY LIFESTYLE with whole foods, adequate sleep, plenty of exercise and minimal toxins, and/or you already have heart disease, you may be advised to limit your intake of egg yolks because it may acerbate your current situation.

Now you KNOW THE TRUTH about eggs.

Always try to buy eggs from free range chicken farms. If you would like to get a list of Natural Farms for eggs, chicken, beef pork and many other foods feel free to contact me.

Have a "FIT" day,
Russ

REFERENCES:
JD Spence, DJ Jenkins, J Davignon. Dietary cholesterol and egg yolks: Not for patients at risk of vascular disease. Canadian Journal of Cardiology, 2010; 26 (9): e336-e339Quereshi AI, et al. Regular egg consumption does not increase the risk of stroke and cardiovascular diseases. Med Sci Monit. 2007;13(1):CR1-Kritchevsky SB and Kritchevsky D. Egg consumption and coronary heart disease: an epidemiologic overview. Journal of the American College of Nutrition. Volume 19, Number 5 (Supplement), Pages 549S-555S. October 2000.Fernandez M and Calle M. Revisiting Dietary Cholesterol Recommendations: Does the Evidence Support a Limit of 300 mg/d? Curr Athero Rep 2010. 12: 377-183Ratliff J et al. Dietary Cholesterol from Eggs Increases Plasma HDL Cholesterol in Overweight Men Consuming a Carbohydrate-Restricted Diet. Nutr Res. 2009. 29. 262-268Herron K et al. Pre-menopausal women, classified as hypo- or hyper-responders, do not alter their LDL/HDL ratio following a high dietary cholesterol challenge. J Am Coll Nutr. 2002. 21(3) 250-8

Five reasons to eat heart-healthy concord grapes

2011-11-10T08:24:00.003-05:00

Five Reasons to eat heart-healthy concord grapes
By Julie Daniluk, R.H.N.

Dark purple concord grapes are rich in antioxidants and can help you keep your immune system healthy heading into cold and flu season

Remember peanut butter and grape-jelly sandwiches? As much as the kid in you loves grapes for being delicious, the adult in you should love what they do for your health. Concord grapes actually have the power to keep us youthful because they contain high concentrations of antioxidants that protect our skin, brain and heart from inflammation and aging.

It's funny that we joke that having someone peel our grapes for us is a luxury, because the healthiest part of the grape is the skin, which is packed with not one but 19 different types of health-supporting nutrients.

Here are five big reasons to enjoy concord grapes, in season right now:

1. Decrease blood pressure with concord grapes: Concord grapes contain many flavonoids, including resveratrol, which can help decrease blood pressure by improving the fluidity of the blood. Resveratrol also relaxes the arterial walls to allow adequate circulation and decrease the pressure in the arteries.

2. Concord grapes are anti-inflammatory: Concord grapes contain a variety of polyphenols that can reduce the inflammatory response in the body. These grapes also have the antioxidant ability to mop up free radicals in the body and keep you looking younger, longer.

3. Eat grapes to stay sharp: Many degenerative diseases, including Alzheimer's and dementia, begin with the accumulation of certain proteins and foreign bodies in the brain. Concord grapes have been shown to prevent the accumulation of these potentially harmful substances. This helps keep your brain sharp and your nervous system healthy.

4. Boost your immunity with concord grapes: Concord grapes have been shown to increase the production of the cells in our body that fight off disease and foreign invaders. Boosting these natural killer cells and T-cells will keep your immune system in tip-top shape during the upcoming cold and flu season.

5. Concord grapes maintain healthy breast tissue: Concord grapes contain resveratrol, which protects the DNA in our cells against mutations that occur. Studies show that resveratrol is specifically beneficial in protecting breast tissue from the mutations that can take place in certain breast cancers.

I hope this encourages you to expore the benefite of healthy options in your day to day eating habits.

Have a "FIT" day

a quick note about Julie
Nutritionist Julie Daniluk hosts Healthy Gourmet, a reality cooking show that looks at the ongoing battle between taste and nutrition. Her soon-to-be-published first book, Meals That Heal Inflammation, advises on allergy-free foods that both taste great and assist the body in the healing process.

AVOID High Fructose Corn Syrup (Glucose-Fructose)

2011-11-07T11:50:00.003-05:00

I mentioned I would be posting some info on HFCS in an earlier post regarding Healthy Salad Dressings, so here you are.

I've touched on this topic before, but I think it is worth the reminder that if we really want to maintain or regain our health, we really MUST avoid high fructose corn syrup like the plague. On food labels as Fructose-Glucose in Canada, high-fructose sweeteners are also deceptively labeled as inulin, iso-glucose, dahlia syrup, tapioca syrup, glucose syrup, corn syrup, crystalline fructose, agave syrup, and even fruit fructose. High-fructose sweeteners whether made from corn or from agave do a really good job of messing up our metabolism, which leads to diseases like type 2 diabetes, heart disease, metabolic syndrome, osteoporosis and cancer.

The food-processing industry turned away from sugar from sugar cane and sugar beet when they discovered that a far less expensive, far sweeter sweetener that actually extended shelf life could be made from corn. So, from about 1970 when it was introduced into the food supply, we have been consuming larger and larger quantities of fructose, and interestingly enough, the rise in obesity levels has paralleled this increase. I admit that over that time we have also become less active, so clearly fructose is not entirely to blame, but all the same, it gives pause for thought.

Fructose was initially hailed as a boon to diabetics as it does not raise insulin levels like glucose does when it is metabolized. However, over time, high fructose consumption seems to increase insulin resistance by reducing insulin's affinity to its receptor, which causes the body to put out more insulin, further worsening the situation for diabetics. We now know that fructose is metabolized exclusively by the liver, converting into triglycerides (fats) very quickly. Fatty livers, increased triglycerides and uric acid in the blood-stream are a side-effect. High plasma uric acid is associated with heart disease. Fructose contains no enzymes, minerals or vitamins, and uses our body's resources for its processing. Fructose does not stimulate insulin, nor does it stimulate leptin, two hormones that control satiety and therefore appetite, and it does not suppress ghrelin, a hormone that increases hunger. Therefore high fructose consumption may result in higher calorie consumption and weight gain.

Sucrose, or table sugar is made up of about 50% fructose and 50% glucose, and high fructose corn syrup is usually about 55% fructose and 45% glucose. How is it possible that that 5% difference can be so problematic? The reason is that in sucrose, the fructose is bound to glucose, but in high fructose corn syrup, there is much more free or unbound fructose, which interferes with the body's use of minerals like copper, magnesium, iron, calcium and chromium. Copper deficiencies, common in those that consume high amounts of high-fructose corn syrup, can lead to osteoporosis, heart arrhythmias, insulin resistance, anemia, and unhealthy connective tissue and arteries due to problems in collagen and elastin formation. Manual therapists have noted that many kids of today feel like mush - their tissues don't have the right consistency. Liver, an excellent source of copper, is rarely fed to today's children.

Probably the biggest reason that high-fructose corn syrup is such a problem is that it is absolutely everywhere in our food supply, even in foods that one would not expect, resulting in us eating large quantities of the stuff, often completely unawares. The biggest HFC syrup culprits are soft drinks, fruit drinks (often sold in tetrapacks), and sports drinks, but it is also found in flavoured yogurts, frozen dinners / frozen food, canned food, breads, stuffing mixes, breakfast cereals, breakfast pancake/waffles, cookies/cakes, crackers, ice cream, children's vitamins, cough syrup, candy bars, condiments like ketchup etc., drink mixes, jams, jellies, syrups, some meats, salad dressings, sauces and marinades, and snack foods and bars. For a list by brand, click here. Read labels carefully, or if this seems like too much trouble, simply stay away from ALL processed food by only consuming food that existed before the industrial revolution - food that comes from sources that one can pick, pull or chase after, and do not require a trip to a factory before being eaten.
Pay ATTENTION to the labels on all the packaged food you buy and if you really want to avoid HIDDEN HEALTH HARMING INGREDIENTS try to buy as little packaged foods as possible.

Hope this helps you on your journey to better Health & Wellness

Have "FIT" day,
Russ

5 Tips To Combat Your Food Indulgences

2011-11-04T16:59:00.003-04:00

Do you have a trigger food? Check out his great article written by Valerie Berkowitz that discusses how to combat some of these, not so healthy indulgences….

Are you a person who can say “no” to your favorite foods or are there some foods you just cannot resist? Many of us have certain triggers. They include foods such as salty snacks, chocolate and alcoholic beverages!

Consider all trigger foods as a disruption to your diet, but what triggers your eating them is different for everyone. Social cues, emotional highs and lows, taste and even economics are just a few ways triggers can cause you to lose control of what you eat. Food is not a crutch for happiness or any emotion. Avoid triggers for a given amount of time and then reintroduce the food at a later point when these triggers are gone.

The good news is that it is possible to feel in control of a trigger and once you can overcome the trigger, you can eat these foods again. It is also possible that what triggers you to eat too much now may not trigger the same reaction once you can identify and gain control of your eating.
There are many ways to control triggered eating.

Here are just a few:

1. Do not buy the food. Keep your distance.

2. Mind and attitude go hand-in-hand. Your mental attitude towards eating a small amount and feeling good versus punishing yourself for having a little bit of what may not exactly be on your plan can make or break whether you achieve your goal.

3. Find comfort by enriching your life with things other than food.

4. Keep tabs on your hunger and cravings and do not eat a possible trigger food if you have not had a full meal first.

5. When you are eating outside your home, if there are foods that you may want to eat but are not on your plan, pick one. You do not have to sabotage your whole diet on one meal.

Hope these tips keep you ENCOURAGED in your journey to improving your Health & Welleness,

Have a "FIT" day

The Salad Dressing You Should NEVER Eat -- and an Alternative Super-Healthy Recipe

2011-11-01T16:42:00.006-04:00

The Salad Dressing You Should NEVER Eat -- and an Alternative Super-Healthy Recipe

The name on the bottle has been removed to protect the guilty(actually just so THE MAN won't come mess with me for telling the truth about the unhealthy stuff they sell you !!)

If you want to eat truly healthy, support your fat loss goals, and avoid some of the nasty additives in processed food, one thing you should eliminate is typical store-bought salad dressing.
I personally NEVER use pre-made salad dressings from the store anymore, and here's why:

1. Almost all store-bought salad dressings contain fairly large amounts of high fructose corn syrup (HFCS). Unless you're in a health food store, it's almost impossible to find a salad dressing that doesn't contain large amounts of HFCS.

2. Almost all store-bought salad dressings contain heavily refined soybean oil and/or refined canola oil... both of which are VERY unhealthy. Yes, that's correct, canola oil IS unhealthy, despite the marketing propaganda you've been fed claiming that it's healthy. You can read more about why canola oil is NOT healthy here. the post is dated Sunday Oct.23.2011

Due to the refining process of both soybean or canola oils, the polyunsaturated component of the oils is oxidized and makes these oils very inflammatory inside your body. In addition, soybean oil is WAY too high in omega-6 fatty acids which throws your omega-6 to omega-3 balance out of whack.

We know that olive oil is healthier, but when it comes to store-bought dressings... Even salad dressings that claim to be "made with olive oil" on the FRONT label are deceptive, because if you read the ingredients on the BACK label, they are almost ALWAYS made of mostly refined soybean oil or canola oil as the main oil, with only a very small amount of actual olive oil as a secondary oil.

So here's how to avoid all of these horrendously unhealthy store-bought salad dressings and make your own quick and easy SUPER-healthy dressing...

A Quick and Easy Recipe for Super-Healthy Salad Dressing

Healthy-Fat Blend Balsamic Vinaigrette Dressing

Fill your salad dressing container with these approximate ratios of liquid

1/3rd of container filled with balsamic vinegar

1/3rd of container filled with apple cider vinegar

fill the remaining 1/3rd of container with equal parts of extra virgin olive oil and "Udo's Choice EFA Oil Blend"

Add just a small touch (approx 1 or 2 teaspoons) of real maple syrup

Add a little bit of onion powder, garlic powder, and black pepper and then shake the container to mix all ingredients well.

This homemade salad dressing mixture is delicious and healthy, and if you learn to play with different herbs and seasonings and you'll never get tired of the new flavors you can come up with !!

The reason I choose to blend the extra virgin olive oil half & half with the Udo's Choice Oil is that they make up for what each lacks... Although extra virgin olive oil is healthy and contains important antioxidants, it is mostly monounsaturated, and is low in the essential fatty acids (EFAs). The Udo's Choice Oil is higher in unrefined polyunsaturated oils with a good healthy balance of omega-3 to omega-6 fatty acids.

There are several variations of the Udo's Choice Oil, and one of them (labeled DHA 3-6-9 Blend) even contains a DHA algae oil blended into the mix along with organic flax oil, coconut oil, evening primrose oil, rice bran oil, oat germ and bran oil, and a few others.

Overall, blending Udo's Oil with extra virgin olive oil makes nearly a perfect oil blend for salad dressings with a great taste and maximum health benefits. If you can't find Udo's Choice Oil Blends (you can find Udo's at almost any health food store), there are other EFA oil blends on the market...just make sure that they are COLD-processed to protect the EFAs. You should never heat an EFA oil blend!

Give this homemade super-healthy salad dressing a try! You'll do your body a favor by avoiding the harmful additives in store-bought salad dressings.

Enjoy!

If you liked this salad dressing article and recipe, please share with your friends below to help them eat healthier.

Have "FIT" day,

The Top 5 Healthiest Condiments (and the WORST

2011-11-01T15:45:00.003-04:00

The Top 5 Healthiest Condiments (and the WORST)

I'm sure you can think of all sorts of condiments that are obviously NOT healthy...

What about Mayo? Sorry...

With processed refined soybean oil as the main ingredient in most mayos, there's NOTHING healthy about mayonnaise. It causes internal inflammation and harms your omega-6 to omega-3 balance with excess omega-6 fats. Tartar sauce has the same issues as mayo. If you can find a mayo made with 100% olive oil instead of soybean oil, this would actually be a healthy choice.

Ketchup? Not quite...

Yes, ketchup is made from tomatoes so it does contain the beneficial nutrient lycopene. Unfortunately ketchup has a high % of sugar, and most brands are made with nasty high fructose corn syrup. Not good. Hey, I'm a ketchup lover myself, but I just try to keep the quantity small to minimize the sugar intake.

Barbeque Sauce? Nope...

BBQ sauce is actually worse than ketchup because it has higher levels of sugar or HFCS and lower levels of actual tomato. Strike 3 with BBQ sauce.

Salad Dressing? Not most store brands...

There's not much healthy about most store bought salad dressings...most contain HFCS(high fructose corn syrup YET ANOTHER SIN!) and soybean oil or unhealthy canola oil as the main ingredients. (I will be sharing a post on how to make your OWN HEALTHY & TASTY salad dressing tomorrow. There is also an upcoming post to help you understand HFCS.)

Remember the post last week on UNHEALTHY CANOLA OIL ??

Most "fat-free" salad dressings are simply loaded with extra sugar. Plus, remember that you need a good fat source to go with your salad to help absorb the vitamins and minerals in your veggies, so fat-free dressing is not a good option. Even most salad dressing brands that claim to be "made with olive oil" only have small amounts of actual olive oil, while unhealthy soybean or canola oils are main oils used. Instead, follow my healthy salad dressing recipe if you want a lean healthy body.

So, what are the top 5 healthiest condiments?

Below, I give you my top 5 picks for the healthiest condiments for a lean healthy body. Sure, there might be a few others not on this list that are also healthy, but these are my top 5 picks:

1. Mustard

That's right... mustard is absolutely one of the healthiest condiments! First, it has no added sugar. Also, mustard seed itself is a source of powerful antioxidants. In addition to the antioxidants in the mustard seed, most yellow mustards also contain turmeric (one of the healthiest anti-cancer spices) and paprika, which both contain powerful antioxidants as well!

2. Guacamole

I know, I know... when do I ever stop talking about avocados and guacamole. Sorry, it's one of my favorite foods, and I eat avocados or guac just about every single day. At this point, I don't think I need to explain why Gauc is healthy, as I think everybody knows this by now... but a quick recap: lots of healthy fats (that satisfy your appetite and regulate hormone balance), lots of fiber, and plenty of vitamins, minerals, and antioxidants

If you do want to know more about Guacamole feel free to contact me and I can send you more info

And creamy guac just makes anything taste better! put it on eggs, on burgers, on chicken or fish, or just eat it with veggie sticks. If you buy pre-made guac from the store, just be sure to check the ingredients and make sure it doesn't have added trans fats or other artificial ingredients. But it's so simple and fast to make fresh guac, I don't know why anybody would buy pre-made guac.

3. Salsa

Although ketchup was on the unhealthy list due to the sugar content, salsa makes the super healthy list as it almost never has added sugars if you get a good brand. Salsa is mostly just vegetables so it's hard to go wrong. I like it on my morning eggs for variety sometimes. I also like to mix salsa half and half with guac for a delicious party treat!

And if you're a ketchup lover and want to reduce your sugar intake, just try salsa instead for a much healthier option. Trust me... salsa on a burger is just as delicious as ketchup on a burger.

as an aside, on numerous occasions at my barbecues I have added some homemade stewed tomatoes and some other ingredients to thicken it to salsa, blended it and folks have wolfed it down and loved it !!

Just remember that the corn chips that people generally cram down their throats with salsa are NOT even close to healthy. Corn chips are almost always fried in a heavily refined omega-6 oil such as corn or soy oil, and are inflammatory. Plus, most corn used for corn chips is genetically modified. Organic corn chips are a small step in the right direction (this ensures it's not GMO corn), but I'd still try to keep the quantity small if you're going to eat corn chips with salsa.

4. Hummus

Hummus is mostly just chickpeas, tahini, garlic, lemon, and olive oil, and is easily one of the healthiest condiments or as a separate snack by itself.

The main thing to look for when buying a good hummus is to make sure it's made with olive oil and NOT soybean or canola oil. Unfortunately most brands use cheap soy or canola oil, but if you're a label reader, it's easy to find a brand that uses solely olive oil.

One of my favorite snacks is just veggie sticks with hummus. However, hummus is also a delicious condiment to go with sandwiches, on top of meat dishes, etc.

5. Pesto

Pesto is generally a mashed mix of garlic, pine nuts, basil, olive oil, and grated cheese. It's a great source of healthy fats and also powerful antioxidants, mostly from the garlic and basil, but to some extent from the pine nuts and olive oil too.

Pesto goes incredibly well with sandwiches, on meat dishes, or surprisingly, even on eggs.

There's one more condiment we didn't cover yet that you might be wondering about...

What about hot sauce? Actually, hot sauce is fairly healthy. Most hot sauces don't have added sugars. And the hot peppers are actually good for you too and could even cause a slight and temporary metabolism increase. The only drawback to most hot sauces is a moderately high sodium content. But unless you go nuts with loads of hot sauce on every meal, the sodium content in hot sauce will not be an issue.

So now that you know 5 of the healthiest condiments, don't be afraid to indulge next time you need one of these tasty additions to your meal.

Enjoy these condiments,

Have a "FIT" day full of FIT meals !

The Best (And Worst) Halloween Treats

2011-10-31T11:51:00.002-04:00

The Best (And Worst) Halloween Treats
By Kevin DiDonato MS, CSCS, CES

Welcome friends, to the scariest night of the year.

Ghost and ghouls fill the streets with their bags to capture your souls. Okay, so maybe not your souls, but definitely your candy.

Halloween is a time of year celebrated by hundreds of thousands of people each year. Each year, it gets bigger and bigger.

Unfortunately for us, when Halloween gets bigger and bigger, so do our waistlines.

Halloween is a time of the year where candy is handed out by the handfuls, if not by the bucketfuls.

But you do not have to let candy and extra calories ruin your holiday evening.

That’s right! You can still enjoy Halloween and candy and not worry about your waistlines.

Come on in and I will scare you up a seat, and explain what I mean.

Most of us who have kids, take them out WALKING house-to-house to hear the magic words ”Trick OR Treat"!

This usually draws gasps from the unsuspecting person opening the door, and fussing over the cuteness or the terrifying costumes.

Then they proceed to dump a few pieces of sugary goodness into your child’s bag.

Now like most parents, you are saying to yourself, there is no way my kids are going to eat all that sugar! My kids for sure would be bouncing off the walls, probably for days on end.

All that sugar is not good for a kid or an adult, especially someone who is watching their weight and waistlines.

However, even though they are candy pieces, all that extra sugar can add up to extra inches around your waist.

Oh, the horror!

Exercise And The Cold

But wait! What if I was to tell you there is a way to enjoy candy and NOT punish yourself for it later?

Halloween combines two of my favorite activities: enjoying time with my kids, and WALKING!

If you spend more of your time on your FEET, then you are already burning extra calories while Trick or Treating.

That’s right, extra calories are burned, and it is a great way to include some EXERCISE in your Halloween tradition.

And of course, there is the weather.

Now I live in Maine, and the Northeast looks like it might have some of the white, fluffy stuff this weekend. And I am not referring to marshmallows!

So you bundle up and expose yourself and your kids to the cold weather.

This cold weather induces shivering, which can actually help you LOSE WEIGHT.

You can actually increase energy expenditure by walking in the colder weather. The process of thermogenesis utilizes energy to produce heat in the body. Now what do you do when you get home: you go through the candy, picking out the best and worst choices for your kids.

If you must enjoy some candy, I want to introduce you to a few of my favorite friends.

Good Friends For Your Waistline

My SPOOKY little friends are low in calories and are better options than the high-calorie, sugar-laden ghosts and goblins out there.

First off, let me introduce to you “Hershey." A few too many of these friends, and you are guaranteed the KISS of death.

But enjoying the company of a couple of these friends will only pack a few calories, which is perfect for keeping your waistline slim and trim. Also, try the antioxidant-rich dark chocolate KISSES, to give inflammation the kiss of death.

You will only need to travel a half a mile on your feet to burn off two of my tiny little friends.

Next, let me introduce to you CANDY.CANDY may sound like a sweet little treat, but add CORN then the name makes you wonder. About 20 pieces of CANDY CORN will give you 100 calories, perfect for someone with one sharp sweet tooth.

A total of one mile on the witch's broom or on a ghastly float will burn off this sweet treat.

Next, I would like you to meet TOOTSIE.

Not to be confused with the movie, a small log of fudgy goodness will give you 25 calories.

You will only need to walk a quarter mile to burn off the calories from one little roll!

REESE is the next friend you need to meet.

REESE comes in a big cup or a miniature of the original. Opt for the smaller size cup, and you are only talking 33 calories. Perfect for a bite-sized appetite!

You would only have to walk a third of a mile to rev up your fat burning to destroy the mini friend. But be warned, the mini REESE is the way to go - stay away from his big brother or pumpkin shaped friend he has!

Now that you have a few of my favorite friends you can enjoy in moderation, I want to introduce you to the evil ghosts which will make you gain inches around your waist if you are not careful.

Friends To Stay AWAY From

Some people will give out full-sized candy bars. My advice: STAY AWAY!

A full-size candy bar is packed with 275 calories, which will take you a LONG time and a good distance to burn off.

If you eat one full-sized candy bar, you will have to walk almost 3 miles just to get rid of it!

Speaking of candy bars, have you seen the KING-sized bars they now make? King-sized candy bars pack a whopping 500 calories. That’s almost as many calories as in a small meal!

As big as a king-sized candy bar is, it will take just as BIG and LONG of a time to burn it off. You will have to walk a total of 5 miles to burn off one king-sized candy bar!

No wonder why he is the KING!One of my favorite treats to have this time of year also just happens to be one of the worst to shrink your waistline.Pumpkin pie, in all its glory, packs a calorie-packed punch. With 180 calories in one 1/8 of a slice of a 9-inch pie, will knock out your waistline in the early rounds of the fight.

You will need to walk almost 2 miles just to work off that one slice of pumpkin pie.
Remember...

So if you must indulge, please do it responsibly. Sticking with low-calorie options will help keep your waistline in check.

Also, try to walk as much as you can around your neighborhood, which will burn extra calories and let you enjoy some low-calorie candy without putting your weight loss on hold.

Halloween is a scary time of year!

But it does not need to be scary for your weight loss goals.

Reminder: everything in moderation.

Keep your metabolism firing by enjoying your treats responsibly.

Have a "FIT" Halloween

Ginger Pumpkin Ice Cream

2011-10-30T14:45:00.003-04:00

Ginger Pumpkin Ice Cream

Ingredients:

½ cup pumpkin (canned or fresh)

1 tsp cinnamon¼ tbsp inch piece of fresh ginge

1 ½ cup Almond or skim milk1 scoop Vanilla Protein Powder

few drops of liquid Stevia (plain cinnamon or vanilla flavored) to sweeten, if desired

Add ingredients to blender and blend well, add to ice cream maker until set.

Nutrition Information

Calories: 243

Fat: 1.2 grams

Carbohydrates: 32 grams

Protein: 26 grams

Have a "FIT" day

2011-10-30T14:38:00.003-04:00

Pumpkin Treat

Here is a HEALTHY Pumpkin treat.

a quick note that low carb protein powder was used in this recipes. Most low/no carb protein powders are about 14-18 grams of protein per scoop.

Fall Pumpkin Apple Pie Shake

Ingredients:

2/3 cup cold water4 ice cubes1 scoop Vanilla Prograde Protein

½ small apple2 Tbsp pureed pumpkin (canned or fresh)

8 almonds1 tsp pumpkin pie spice

Add all ingredients to a blender.

Blend. Serve and Enjoy!

Nutritional Information

Calories: 170
Fat: 6 grams
Carbohydrates: 15 grams
Protein: 14 grams

Have "FIT" day

How to Double Your Fat Loss - 9 Easy Tricks to Supercharge ANY Diet

2011-10-27T18:20:00.004-04:00

If you implement this, I guarantee that it will help you look, perform, and feel better than you ever have.

Planned cheat meals are a beautiful thing, and done right, they can be an integral part of rapid fat loss, diet compliance, and being a happy person.

The problem is what happens when the unplanned cheat meals step in.

What am I talking about? Here are three examples most of my clients can relate to.

SCENARIO ONE:

You wake up in the morning and walk past your laptop, deciding against your better judgment to “quickly” check emails. Four hours and some serious hypoglycemia later, your hands are shaking as you stagger out of your chair and walk head first into the pantry door. You reach out, dying to eat anything... and your hand lands on... Oreos. A whole packet of double chocolate Oreos. I give it 9 to 1 odds that that packet won’t survive the next two minutes of your life.

SCENARIO TWO:

You are meeting your date for an evening cocktail event. Food will be served and your date assures you, some of it will be healthy. You rock up nice and early, looking and feeling amaaaaazing, although a tad bit hungry. Things drag on and on and no food is coming out. Now you are famished, and the feeling amazing has turned to what we call “HANGRY” the so hungry you are angry combo. When food does finally appear, you find out that the “healthy low-fat” solution is in fact a high fructose corn syrup wrap packed with white rice and a tiny bit of something that genetically is chicken but grew up in a cage and is now covered in sugary, “low fat” mayo. Oh boy.

SCENARIO THREE:

Enjoying a night of fine dining with your health conscious mates, you expect to eat cleanly and healthy, no cheat meal for you tonight. You order grass fed steak, double serving of vegetables on the side, and ONE glass of red wine. Perfect - you are hungry so you tuck in faster than a sumo wrestler at an all-you-can eat sushi joint. Not so fast Kiwi, you are half way through the meal when you realize the steak has been broiled in and then smothered in a TON of sugary, corn syrup solid teriyaki sauce, that delicious brown sauce is in fact sugar and food coloring, and to your horror, you notice that the veges were sauteed in butter too. I guess it WAS a cheat meal.

If you can avoid unplanned cheat meals, and keep your diet on the straight and narrow at least 90 percent of the time, you are going to double your chances at getting the body or performance you are looking for.

Ok ok ok you say...Give me solutions !!

Ok - Here are 9 Easy Tricks I use and tell my athletes to implement from Day 1. Yes, that means you start from today.

Trick Number 1 - If it ain’t there, you CAN’T eat it

Take everything in your kitchen that is bad for you and throw it out or give it away. (if you need help determining what is good or bad, don’t worry, we are covering that in an upcoming article).
This trick is so simple but it is SO important that I put it at number 1.

Do it. Now.

Category: control food access

Trick Number 2 - Eat before you dine out, every time

Eat something healthy to take the edge off your hunger before you leave the house to dine out.
Every time.

The second you leave your house for a social event you have limited control over what is served, and if you are meeting other people, when it is served.

If you eat a tiny bit prior you can keep the edge off your hunger to avoid caving to craving if great food selections do not present themselves. You are also likely to eat LESS.

My favorite pre dining combo: a handful of raw organic almonds and some organic, grass-fed beef jerky, but even an apple is better than nothing.

Category: control food access

Category: never let yourself get super hungry

Trick Number 3 - Watch the dressings, condiments, and food prep ingredients

Not much point thinking you are eating a healthy meal if you are downing dressings or sauces full of sugar or countless grams of unhealthy fats.

Same goes for how your food was prepared. There are often going to be some oils and sugars in the cooking process, especially eating out, just watch how much and what is used. Coconut oil and olive oil ROCK. For everything else, ditch the oil and sugars and keep the cheat meals planned cheat meals people.

Category: control food access

Trick Number 4 - Eat nutrient dense foods regularly whenever you get hungry

If you find yourself starting to get very hungry, eat a healthy meal while you still have some self-control.

Some intermittent fasting has its uses, and while there are advocates out there for rampant fasting, I am not a big fan of the big fasts for a few reasons:

1) athletic performance (and daily productivity) bomb for me when eating this way when compared to other more regular feeding diets that have a surplus of adequate nutrition (try it without ANY caffeine, I dare you)

2) most importantly it is when super hungry that most serious binges occur, especially with beginners

3) cortisol management. The adrenal/cortisol axis is SO important to fat loss that it deserves its own book... don’t stress your body any more than you have to.

Especially at the start of any new diet, eat enough and regularly to never get super hungry - just make sure it is the good stuff.

For athletes, most especially those with a significant metabolic component to their training, keeping the nutrition coming in and energy going is the key to training hard and recovering quickly.

Then there is the question of energy and more frequent feeding: do your sense of body heat and your energy levels go up after you eat a meal? Coming off the rails is a big problem if you can’t get back on afterwards. Enough said.

Category: never let yourself get super hungry

Category: avoid deficiencies that will impair health or performance

Category: avoid brain confusion for EAT messages

Trick Number 5 - Keep some healthy snacks on hand with you at all times

Life happens. Have a selection of healthy ready to eat choices on hand at all times for those occasions when you are forced to go longer between meals than intended, or are stuck somewhere with only poor food choices (such as an airport)

Some readily portable examples: organic raw nuts, premade grass feed beef or bison in chili (ideally sans legumes) or as jerky, cold meat cuts from home, hard boiled eggs, low salt cans of fish, organic vegetables, organic seeds, organic nuts (I love almonds, macadamias, and walnuts) and if you must, low glycemic fruit (blueberries rock).

Category: never let yourself get super hungry

Trick Number 6 - Cover your nutritional bases, EVERY day

Eat nutrient dense foods from a variety of sources. Nature loves variety, and if you can eat a broad spectrum of all the good stuff daily, you will reduce the likelihood of having any nutrient deficiencies.

While this is great for health, it is also important for dieting. Your brain’s solution when it feels like it is missing nutrition? You get the craving to EAT, even if your caloric needs are already being met. (This is so important, it is getting its own chapter one day)

Category: avoid brain confusion for EAT messages

Category: avoid deficiencies that will impair health or performance

Trick Number 7 - Get more quality sleep

Remember the comment above about the adrenal/cortisol axis? This might sound weird as a trick to improving diet results, but one thing is for sure, not only does not getting enough sleep mess up your good hormones, if your body is lacking energy, you will feel the pull to find it, somewhere, often from food.

“Fatigue makes cowards of us all” - a comment so true made famous by Patton, Lombardi, and others.

Getting enough REGULAR sleep aids in health, mood, superior hormone levels, a faster metabolism, higher daily activity levels, and general happiness. Put simply
you will find that with enough rest and sleep you will have faster fat loss results, and more energy and will power to keep going for what you want. Stay on the path, my friends.

Category: avoid brain confusion for EAT messages

Category: maintain will power

Category: improve hormone states to maximize fat loss

Trick Number 8 - Have a cheat meal!

Yes, schedule it in, and MAKE SURE YOU DO IT.

Pick your favorite “nemesis” foods and for one meal a week, take that puppy down, BIG time.
Knowing you have a cheat meal coming up will keep your will power where it should be on the days when you are supposed to be behaving, which is so important for compliance. If done right it will also reduce cravings for days afterwards.

Having a cheat meal also allow you to enjoy some of the finer things in life while doing all sorts of wonders for fat burning hormones and muscle glycogen.

(There are a lot of tricks and pointers to ensure you are doing this correctly and getting the most out of it. Don’t worry if you have no idea how to do this, I am going to bring in the biggest names in the business to help you guys out).

Want to take it to the next level? Try to avoid fried foods and make sure your cheat meal has NO GLUTEN in it. Trust me, makes a big difference.

Category: maintain will power

Category: avoid brain confusion for EAT messages

Trick Number 9 - Don’t beat yourself up. Face forwards

Sometimes you are going to slip, fall, and pig out on the wrong stuff at the wrong time. Or eat the wrong type of food because there was nothing else available.

It is ok, one unplanned cheat meal is not going to end it all for you. Just make sure you stick to clean eating as often as you can, get back on the rails, and face forwards, positively.

Category: maintain will power

Those are my 9 Tricks - now go for it!

What little tricks do you use to keep your diet and clean eating on track? Let me know on Facebook click here to like and comment on the FIT with "FUSS" page

Want a bonus trick that is MAGIC but with a bit more detail? Read on...

Trick Number 10 - Make every healthy meal a sequence of Protein, Good Fats, and Non Starchy Veges... In that order.

This trick, which automatically ensures a superior macro nutrient ratio for fat loss -has outstanding results with everyone who tries it.

1. Protein FIRST. Every meal, start by eating a clean, quality source of protein. What do I mean? (Grass-fed) meat, (non-farmed) fish, free range poultry, clean living or game meats, and free range eggs. Aim for a DAILY intake of 1 gram of protein per lb of bodyweight. Yes, I really said that that, and yes, it is harder than it sounds. Break this protein intake over each of your daily meals (3 meals is perfect and 4 is more than enough), and make getting in that quota your priority at every meal.

Yes, it is so important it is going at number 1.

2. Fat SECOND. After you get your real food protein down, ensure you are getting some healthy, quality, FATS at every meal.

If you cook in coconut oil and eat nothing for protein but grass fed meat, wild salmon, anchovies, and sardines, game meats and wild fowl, you are probably good to go without any supplementation whatsoever.

Since this is nearly NO ONE, everyone else needs to balance out their omega 3 to omega 6 ratios. You are aiming for a 1:1 or 1:2 ratio which are our ancestral dietary norms and NOT what is happening with the bulk of the food you eat (you need a LOT more omega 3 and a lot LESS omega 6 to get this balance, trust me). Take down a handful of fish oil with every meal. Work up to 10-50 GRAMS per day. Yes I said that too.

Daily amount as follows:

10 grams if you can see your abs even when sitting, never eat any grain fed meat, have no auto-immune or inflammatory issues, and none of your joints hurt, ever.

50 grams if you are more than 30lbs overweight, any of your joints hurt, or you suffer any form of auto-immune or inflammatory disease. If you are anywhere in between, I recommend you continually build up towards 50 grams until you CAN see your abs, then drop back down to the 10 grams per day level.

Divide your daily intake across your meals equally.

Trust me on this, it may take some working up to, but the results are outstanding.

What about eating grain fed meat? Avoid it whenever possible, but if you have to, go for the leanest cut you can (the fat on grain fed meat is BAD). PLUS automatic 10 grams of fish oil, every time.

You can also chomp away on almonds, macadamias, Brazil nuts or walnuts, but these can potentially increase your Omega 6 load (macadamias, brazil nuts and macadamias the best of the nuts but remember that ratio) so personally, get the fish oil in first and see how you feel. Any meal that is made up of grass fed meat, wild salmon, anchovies, or sardines, you can halve the fish oil.

3. Veges THIRD. Yes, third. Fill up (keep going until you achieve satiety) with green, nutrient dense veges. Just close out the meal and keep chomping until you are no longer hungry. You will get a TON of micronutrient goodness with very little calories, so eat away!

Here are my favorites:

Spinach
Kale
Broccoli
Cabbage
Baby Bok Choy
Brussel Sprouts
Cauliflower
String beans

Just make sure you cycle through the vege choices, and don’t be afraid to add plenty more, variety rocks, and there can be too much of a good thing.

What about carbs you ask?

My answer: What about them?

Limit fruit, eat NO white carbs at all, and only drink sugar free, unsweetened beverages. This means water, tea, black coffee.

Sound extreme? Not really, extreme is forcing our bodies to survive on a diet that is terrible for us. The result, lots and lots of fat and miserable people. Don’t be one of them.

Ancestrally, we didn’t eat any processed carbs, or even a carb heavy diet. Move your body over to this, our more ancestral and evolutionary format for eating and quite simply... prepare to be amazed. The nutrient density of a meal like this alone is a world away from a modern, nutrient starved, about to make you fat and miserable “meal”.

Try this EXACT eating pattern and food choices for EVERY meal for 30 days. If you don’t love me at the end of it... ... well, there is always a first time for everything.

Have "FIT" day and ejnoy "FIT" meals,

Five Of The Best Foods For Fat Loss

2011-10-26T12:47:00.002-04:00

Five Of The Best Foods For Fat Loss

Everyone wants to eat right and/or lose weight. But not everyone knows what the best foods for fighting belly fat are. Protein, fat, and carbohydrates (yes I said carbohydrates) will feed your metabolism-boosting lean mass helping you destroy belly fat forever! So what are the best foods for blasting away belly fat?

Here is a list of my top five foods for weight loss:

#5 Eggs

Words cannot describe the fat fighting power of eggs. One egg has high-quality protein, and plenty of essential nutrients like choline all in 70 calories. Pair with organic greens, a piece of whole wheat toast, and an apple or pear and you are well on your way to providing your body with fat fighting nutrients, including plenty of fiber to keep you feeling fuller for longer throughout the day.

#4 Apples or pears with skin

Apples and pears are another great way to add extra fiber to your diet. One large apple gives you 5 grams while 1 large pear gives you 7 grams of fat-fighting fiber. Fiber is perfect for curbing your appetite, which makes you eat less at meals or when snacking. Not only do pears and apples provide plenty of fiber, but they are fat free and cholesterol free. An apple gives 65 calories and a pear about 100 calories, making it a perfect healthy snack or a side dish at breakfast, lunch, or dinner.Pair together with low-fat cheese, yogurt, or all natural peanut butter to provide essential amino acids and making it a wholesome and nutritious snack

#3 Greek Yogurt

So do Greeks know something we don’t? This amazing food is a staple in Greek and Mediterranean cultures and is frequently given to a bride and groom on their wedding night for vitality, energy, and strength. Why is Greek yogurt so good for you? Your typical yogurt is double filtered but Greek yogurt is triple filtered, resulting in a very creamy texture. Greek yogurt is higher in protein and lower in carbs than most commercial yogurts. This is a perfect treat for Diabetics and people who are low-carb crazy!Pair this together with nuts and a touch of honey for a sweet and savory treat packed with fat burning protein, low carbohydrates, and a healthy dose of fiber.

#2 Sprouted Whole Grain (SWG) Breads

Considered the “flourless” bread. This bread is unique because it is made directly from the sprouted seed, which provides more vitamins, minerals, essential amino acids, and fiber. You get the whole-grain goodness without the flour! This type of bread is made from a sprouted wheat berry, picked, ground up, and then added to the mixture, which makes it “flourless." High in protein, vitamins and minerals, and packed with plenty of fat-fighting fiber, this is the perfect item to include in your menu plan!
Pair this with some grain-fed beef for a healthy steak sandwich, which packs plenty of nutrition and loads belly slashing fiber!

#1 Whey Protein

This widely used supplement is the byproduct of cheese manufacturing. The liquid left over is purified and made into whey powder, concentrated whey protein, or whey protein isolate. Whey powder is used in many products from bakery items to infant formula. Whey is power packed with essential amino acids, which are the building blocks for muscles. Research has shown only 56 grams of whey protein a day can help you lose weight without restricting your energy intake. This same research showed consuming whey protein resulted in a drop of 4 pounds, 1 inch off the waist, and a drop in body fat of 5 pounds!

Pair this together with ice, a tablespoon of peanut butter, and some fruit for a healthy and nutritious snack with plenty of appetite-suppressing protein and plenty of fat fighting potential.

Incorporating these five foods into a well-balanced diet plan will help provide essential nutrients needed to help you lose weight and keep it off. Fiber-rich foods have been shown to help curb your appetite which can suppress the desire to eating more. This will fight stubborn belly fat and help you stay healthy and fit for a long time to come!

I TRUST this will help YOU in your journey to improving your Health & Wellness through improved nutrition Knowledge.

Stay tuned for my series on favourite excercise options to help YOU burn FAT.

Have a "FIT" day !

"Release" Your Fat Cells?

2011-10-25T13:58:00.002-04:00

"Release" Your Fat Cells?

By Kevin DiDonato MS, CSCS, CES

Fat cells are amazing and they can be your best friend!

That's right - you should embrace your fat cells.

Let's see how an adipocyte releases a fat cell to be processed in the first place.

If you want to increase metabolism, your metabolism (a KEY to losing weight and keeping it off), two things, and just two things, MUST happen.

First, the stimulation of the cell releases hormones. These hormones cause fat cells to be released, enabling them to be split and sent to the bloodstream.

And second, once released into the blood, fatty acids are shuttled to muscles and other cells to be used for energy.We also know epinephrine and norepinephrine, once produced, bind to the surface of cells. But what do they bind to? Answer: β-receptor cells.

β-Adrenergic Receptor Cells

The stimulation of lipolysis in the adipose tissue requires communication from a lot of different parties.

We mentioned in previous articles, lipolysis, or fat breakdown, occurs with the help of different physiological processes. First, the body produces epinephrine and norepinephrine, causing a sympathetic response by the body. This causes blood from non-essential organs to be re-routed to the skeletal muscle. This stimulates the release of sugar and fatty acids, which enter the blood stream and head toward the skeletal muscle. You also see increased blood pressure and heart rate from the activation of the fight or flight system. This response requires massive amounts of energy, which are released from skeletal muscle, liver, and fat cells.

Epinephrine binds to the surface of the cell, stimulating β3 receptor cells. This produces adenylate cyclase, which then increases intracellular levels of cAMP which increases PKA levels in the cell. The binding of epinephrine and norepinephrine create a cascade of events starting lipolysis.

β-cells are not only found in adipose tissue, but are also found in the urinary bladder, gallbladder, and brown adipose tissue. β cells stimulate vasodilation allowing blood and nutrients to reach areas of the body quickly. The main responsibility of β cells is to stimulate lipolysis and thermogenesis in both types of human fat cells.

Brown Adipose Tissue and Thermogenesis

As babies, we have high levels of brown adipose tissue. This tissue's main responsibility is to maintain temperature of muscles through shivering and non-shivering thermogenesis. This type of tissue is unique from adipose tissue due to its makeup and some other special things it can do.

Brown adipose tissue also has β-adrenergic cells in its makeup. They also possess higher levels of mitochondria, which help to trap and burn fatty acids for energy. I mentioned before how brown fat has some unique features! This tissue has great capacity for utilizing fatty acids, and it lacks storage capacity for fatty acids! Less fat storage=more fat used=more fat lost!

Brown fat also maintains thermogenesis, keeping the body warm. Normal cell processes use an energy source called ATP for most cellular functions. However, brown fat does not require ATP for its fat burning. When the fatty acid move into the mitochondria, there is increased heat and oxidation, which increases thermogenesis and burns more calories!

Citrus Aurantium and Stimulation of β-cells

An extract of citrus fruit, citrus aurantium, has been used widely as a way to aid in weight loss. In the 1990s, ephedra was a potent stimulate for fat burning. Due to adverse reactions, ephedra was pulled from the shelves, only to be re-released. During the ephedra-free time, people were looking for an alternative to speed up metabolism and burn more fat. People then turned to citrus aurantium, commonly referred to as bitter orange.

Citrus aurantium is a natural beta adrenergic agonist, which means it stimulates β-cells to do its job. This powerful nutrient has many adrenergic amines which can increase metabolism, stimulate lipolysis, and allow more amino acid to be used by skeletal muscles.

Bitter orange and blood pressure have been one area of concern. One side effect of ephedra was an increase in blood pressure and heart rate. A component in bitter orange, synephrine, is closely matched to ephedra in chemical structure. People feared a similar increase in blood pressure and heart rate. Therefore, supplements were running into the same problems which faced ephedra.

However, to put your mind at ease, research done by Seifert et al. determined bitter orange does not raise blood pressure or heart rate, but instead, did increase resting metabolic rate and fat oxidation (breakdown) in certain populations.

Recent research completed in April, found similar conclusions as Seifert! Research done by Stohs et al. determined bitter orange containing p-synephrine (Advantra Z), appears to be safe with no adverse reactions linked to its use. They also mentioned millions of people consume citrus-related products which contain synephrine (Advantra Z) with no reported adverse effects to date.

So how does it work?

When β-adrenergic agonist is introduced, it stimulates cells to begin the process of lipolysis. Research by Fisher et al. determined prolonged exposure to β-agonists increased fat oxidation and adipocyte activation, but it also increased energy expenditure through brown adipose tissue. The theory behind the brown adipose tissue was the increased activation of a specialized molecule found in the mitochondria. Increased activation of uncoupling protein 1, uncouples oxidative phosphorylation, leading to an increase in energy expenditure. They also determined acute exposure to β-agonists results in increase lipolysis and elevated metabolic rate.

To sum it up...

β-adrenergic cells are activated by hormones, which can be secreted by adipose tissue and adrenal glands, starting the process of lipolysis. β-cells are found in adipose tissue and brown adipose tissue in both adults and infants. Both tissues, when stimulated, begin the process of breaking down fatty acids for increased metabolic rate and lipolysis (adipose tissue) and increase energy expenditure, which increases thermogenesis (brown fat) in the body.

Citrus aurantium (Advantra Z) can increase metabolic rate, thermogenesis in brown fat, and adds appetite suppression, leading to feeling full and satisfied after a meal. Citrus aurantium is safe and effective for losing wieght & increasing metabolism with no reported increases in blood pressure and heart rate.

I hope you found this article enlightning.

Have "FIT" day !

Good vs. Bad pumpkin recipes

2011-10-24T16:38:00.002-04:00

This train wreck of a "healthy" pumpkin recipe was
on the web today, since it is halloween this is the sort of
thing you can expect to see over the next while.

And people love pumpkin recipes! Pumpkin is a KILLER
great natural carb source that is so-underused. I
make pumpkin pancakes, pumpkin oatmeal and...

pumpkin protein shakes.

Now this is how NOT to do it (saw this on the web today):

2 cups of vanilla reduced fat ice cream, softened
1 cup fat-free milk
2/3 cup canned pumpkin
1/4 cup brown sugar
3/4 tsp pumpkin pie spice
3 tablespoons frozen fat free whipped topping
pumpkin pie spice

here's the punch line - these ingredients are supposed to be the
healthy, low calorie version! Yes - it was published
in a health magazine!

Ice cream? brown sugar? Whipped cream?

Sheesh! are they living back in the 1980's fat-free
era or something? You have to pay attention !!

Here's how a health concious person would do it (the right way)

1 cup skim or lowfat milk
1/2 cup canned (pure/natural) pumpkin
1 scoop vanilla casein protein powder
cinnamon to taste
sweetener is optional (splenda or stevia, if you prefer avoiding the art. sweet's)
blend it up and..... yum! Drink up.

Simple, that's it, just 4-5 ingredients. Loaded with protein
NO sugar! Delicious! Sure you could use more ingredients
and get all fancy, but just try this basic version first and
see what you think.

The casein powders are great for this kind of shake because
they are so thick (compared to whey which is more watery
in shakes)... and a 'secret tip': shakes with viscocity, aka thickness
or even some kind of "chew factor", have been scientifically
proven to increase how full you feel.

If you're really hungry / thirsty, you might want to scale up those ingredients a bit.

Have "FIT" day

Is Canola oil HEALTHY ?

2011-10-23T11:34:00.004-04:00

The Canola Oil Marketing Deception -

Have you been lied to about the health benefits of canola oil?

If you've been following my fitness newsletters for some time, you may have noticed that I NEVER include canola oil in any of my recipes or any of my lists of healthy foods.

Many people have asked me why, because all they hear in the mainstream media is that canola oil is "heart healthy" and a good source of monounsaturated fats similar to olive oil.

Well, first of all, you need to realize that much of what you hear in the mainstream media has been influenced by heavy handed marketing tactics by big food companies. Canola oil is cheap for them to produce so they want to fool you into thinking it's a "health oil" so that people, restaurants, etc will buy it up as their main oil of choice.

The dirty truth about canola oil

Yes, it's true that canola oil is high in monounsaturates, but let me explain why canola oil is anything but "healthy".

Canola oil is made from something called rapeseed. Rapeseed actually had to be bred over the years to reduce the percentage of a problematic component of rapeseed, which is erucic acid.

Important note on canola oil "urban legends":

There is a problem with most websites that DEFEND canola oil, saying that internet "urban legends" on the dangers of canola oil are unfounded. The problem is that these websites that defend canola oil ONLY talk about the issue of erucic acid. The issue of erucic acid IS an urban legend, because erucic acid has been bred out to very low levels over the years, so it is a non-issue.

However, these websites that defend canola oil are barking up the wrong tree because they don't address the issue of the processing of canola oil and oxidation of the polyunsaturated component of canola oil, which is what makes it unhealthy for human consumption. THAT'S the real issue that they either don't understand (because they are not nutrition experts) or are simply ignoring.

Let's look at the REAL issues with canola oil:

Canola oil typically ranges between 55-65% monounsaturated fat and between 28-35% polyunsaturated fat, with just a small amount of saturated fat.

While we've been led to believe that high monounsaturated fat oils are good for us (which they are in the case of virgin olive oil or from unprocessed nuts or seeds), the fact is that canola oil has more detriments than it does benefits.

As you may have heard me talk about in other newsletters, one of the biggest problems with highly processed and refined vegetable oils such as corn oil, soybean oil, and yes, even canola oil, is that the polyunsaturated component of the oil is highly unstable under heat, light, and pressure, and this heavily oxidizes the polyunsaturates which increases free radicals in your body.

The end result of all of this refining and processing are oils that are highly inflammatory in your body when you ingest them, potentially contributing to heart disease, weight gain, and other degenerative diseases.

The reason that extra virgin olive oil is good for you is that it is cold pressed without the use of heat and solvents to aid extraction. EVOO also contains important antioxidants that help protect the stability of the oil.

Canola oil, on the other hand, is typically extracted and refined using high heat, pressure, and petroleum solvents such as hexane. Most canola oil undergoes a process of caustic refining, degumming, bleaching, and deoderization, all using high heat and questionable chemicals.

Does canola even have trans fats?

Even worse, all of this high heat, high pressure processing with solvents actually forces some of the omega-3 content of canola oil to be transformed into trans fats.

According to Dr. Mary Enig, PhD, and Nutritional Biochemist, "Although the Canadian government lists the trans fat content of canola at a minimal 0.2 percent, research at the University of Florida at Gainesville, found trans fat levels as high as 4.6 percent in commercial liquid canola oil".

And this is the crap that they are marketing to you as a "healthy oil"!

As you can see from the details above on how canola oil is processed, it is barely any healthier for you than other junk oils like soybean oil or corn oil. The bottom line is that it is an inflammatory oil in your body and should be avoided as much as possible.

The only canola oil that might be reasonable is if you see that it is "cold pressed" and organic. Most canola oil is NOT cold pressed or organic, so you might as well choose oils that you know are healthier.

Your best bets are these truly healthy oils:

extra virgin olive oil (EVOO) - for lower temperature cooking or used as a healthy salad dressing oil

Udo's Choice Oil Blend - NEVER use this for cooking as it has a higher polyunsaturated fat content (therefore heat destroys the benefits of this oil, and increases it's inflammatory properties), but it is a cold processed blend of healthy oils that mixes well with olive oil for salad dressings.

Virgin coconut oil - great for all temperatures of cooking due to its super high stability under heat. A great source of healthy saturated fats in the form of medium chain triglycerides (MCTs), one of which is Lauric Acid, which helps support the immune system and is lacking in most western diets.

Organic grass-fed butter - I like to use a mix of grass-fed butter, coconut oil, and a small bit of olive oil for most of my cooking. Grass-fed butter is a great source of the healthy fat, CLA, which has even been shown in studies to have muscle building and fat burning properties. Grass-fed butter also has a much healthier omega-6 to omega-3 ratio than standard butter at your grocery store. Kerrygold Irish butter is my favorite grass-fed butter.

So don't be fooled by food labels claiming that they contain "healthy canola oil"... as you can see, this couldn't be further from the truth! Choose some of the healthier options above and your body will thank you!

What to Know More about Fuzion Formula Fitness?

2011-05-15T00:42:00.004-04:00

Check out the Fuzion Formula Fitness video.

Lose Up to 20 Pounds in 30 Days!

2011-03-27T12:55:00.000-04:00

The May 24 weekend isn't far away. Are you beach party ready? With FIT with "FUSS" you can lose up to 20 pounds in 30 days! Call (905) 333-3055 today to get started.

Check Out Our New Space

2011-01-23T23:02:00.001-05:00

FwF is set to open its new space! Check us out at the Burlington Fitness and Racquet Club located at 1233 Dillon Road.

The Countdown Is On!

2011-01-23T00:14:00.005-05:00

We're just days away from the official start of the FIT with "FUSS" Fuzion Formula Fitness Body Transformation Challenge!

And, your hard work could pay off! You could win a trip for two to Mexico!

Contact FwF today! (905) 333-3055.

FwF Fuzion Formula Fitness

2011-01-01T14:11:00.021-05:00

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