Do you move on a daily basis? 80% of the US Population is sedentary. Lack of movement causes diabetes and heart disease. A sedentary or inactive lifestyle is causing major problems in our entire nation.
How does this affect our nations Health Care?
Directly.
If we, as a nation are serious about curing the health care 'problem', we need to start in our homes!
What are you doing for fitness today?
MOVE IT EVERYDAY
Information taken from Judith G. Regensteiner PHD webcast through Diabetes.org
Monday, April 5, 2010
Tuesday, March 23, 2010
What should I eat before and after a workout?
The infamous question- What should I eat before and after a workout?
Well... It depends on your goals and the type of exercise you are doing.
If you are weight lifting or doing intense exercise (sweating), you are probably breaking down muscle. It is ideal to replenish your muscle stores with carbohydrates and repair your muscles with protein. The quickest way to do this is to use a liquid or protein shake or smoothie.
Protein Shake:
1 scoop of Whey Protein (20g of Protein)
1 banana
1/2 cup of frozen berries
4oz of Orange Juice
8oz of water
I suggest to my clients that want to lose weight, to have half of a shake before a workout and the other half after. This will supply your muscles with the energy and protein to repair and make lean sculpted muscles. Plus, drinking a shake within 1/2 to 1 hour after an intense workout will satiate your appetite.
A good alternate is milk or soy-milk if you are allergic or low on time. My room-mate drinks chocolate milk because she does not like the taste of 'Muscle Milk', 'Myoplex' or any other protein smoothie. This is a good time to have your sweets because your body needs to replace your energy stores and the sugars will digest quickly after a workout:)
On the other hand, if you are doing low intensity cardio or barely sweating, there is no immediate need to eat or drink anything right after a workout. You are probably utilizing fat as an energy source and most of us have plenty to spare. Try to go another hour without eating anything. When you are hungry try to just have an apple or small snack.
Well... It depends on your goals and the type of exercise you are doing.
If you are weight lifting or doing intense exercise (sweating), you are probably breaking down muscle. It is ideal to replenish your muscle stores with carbohydrates and repair your muscles with protein. The quickest way to do this is to use a liquid or protein shake or smoothie.
Protein Shake:
1 scoop of Whey Protein (20g of Protein)
1 banana
1/2 cup of frozen berries
4oz of Orange Juice
8oz of water
I suggest to my clients that want to lose weight, to have half of a shake before a workout and the other half after. This will supply your muscles with the energy and protein to repair and make lean sculpted muscles. Plus, drinking a shake within 1/2 to 1 hour after an intense workout will satiate your appetite.
A good alternate is milk or soy-milk if you are allergic or low on time. My room-mate drinks chocolate milk because she does not like the taste of 'Muscle Milk', 'Myoplex' or any other protein smoothie. This is a good time to have your sweets because your body needs to replace your energy stores and the sugars will digest quickly after a workout:)
On the other hand, if you are doing low intensity cardio or barely sweating, there is no immediate need to eat or drink anything right after a workout. You are probably utilizing fat as an energy source and most of us have plenty to spare. Try to go another hour without eating anything. When you are hungry try to just have an apple or small snack.
Monday, March 8, 2010
New Hormone Obesogen?!
Is this really happening? Chemicals that enter our bodies through poisoned food sources... If you were Ric O'Barry, director of 'The Cove' and winner of the Best Documentary at the 2010 Academy Awards, you may believe so. Similar to the polluted fish and dolphin being eaten in Japan, we are starting to eat more polluted beef, pesticides and plastics leaching into foods here in the States.
MSNBC states "Obesogens are chemicals that disrupt the function of hormonal systems; many researchers believe they lead to weight gain and, in turn, numerous diseases that curse the American populace. They enter our bodies from a variety of sources — natural hormones found in soy products, hormones administered to animals, plastics in some food and drink packaging, ingredients added to processed foods, and pesticides sprayed on produce. They act in a variety of ways: by mimicking human hormones such as estrogen, by misprogramming stem cells to become fat cells and, researchers think, by altering the function of genes."
MSNBC recommends these tips to avoid Obesogens:
1- Wash your fruits and vegetables to clean them of pesticides or buy organic.
2- Do not microwave foods in plastic containers to avoid leaching and use a non-plastic mug whenever you can.
3- Try organic and grass-fed beef.
4- Limit soy and eliminate high fructose corn syrup.
The article can be found at: http://www.msnbc.msn.com/id/35315651/ns/health-diet_and_nutrition//
MSNBC states "Obesogens are chemicals that disrupt the function of hormonal systems; many researchers believe they lead to weight gain and, in turn, numerous diseases that curse the American populace. They enter our bodies from a variety of sources — natural hormones found in soy products, hormones administered to animals, plastics in some food and drink packaging, ingredients added to processed foods, and pesticides sprayed on produce. They act in a variety of ways: by mimicking human hormones such as estrogen, by misprogramming stem cells to become fat cells and, researchers think, by altering the function of genes."
MSNBC recommends these tips to avoid Obesogens:
1- Wash your fruits and vegetables to clean them of pesticides or buy organic.
2- Do not microwave foods in plastic containers to avoid leaching and use a non-plastic mug whenever you can.
3- Try organic and grass-fed beef.
4- Limit soy and eliminate high fructose corn syrup.
The article can be found at: http://www.msnbc.msn.com/id/35315651/ns/health-diet_and_nutrition//
Wednesday, February 17, 2010
Iron Beans?
I was was having beans as a side dish today and realized wow! There is a lot of iron, 40% of your RDA, in a serving (1/2cup)
This is a great source that lists foods with the most iron: http://www.health.gov/dietaryguidelines/dga2005/document/html/appendixB.htm#AppB3
Try adding some iron to prevent symptoms of: Ulcers, hemorrhoids, fatigue, shortness of breath, decreased alertness, anemia, and digestive problems.
"Iron is used to carry oxygen in the blood. Many teenage girls and women in their child-bearing years have iron-deficiency anemia. They should eat foods high in heme-iron (meats) or eat other non-heme iron containing foods along with a food rich in vitamin C, which can improve absorption of non-heme iron." http://www.mypyramid.gov/pyramid/meat_why.html
This is a great source that lists foods with the most iron: http://www.health.gov/dietaryguidelines/dga2005/document/html/appendixB.htm#AppB3
Try adding some iron to prevent symptoms of: Ulcers, hemorrhoids, fatigue, shortness of breath, decreased alertness, anemia, and digestive problems.
"Iron is used to carry oxygen in the blood. Many teenage girls and women in their child-bearing years have iron-deficiency anemia. They should eat foods high in heme-iron (meats) or eat other non-heme iron containing foods along with a food rich in vitamin C, which can improve absorption of non-heme iron." http://www.mypyramid.gov/pyramid/meat_why.html
Monday, February 8, 2010
Do you want to be stronger physically and socially?
I have recently realized how different kinds of workouts affect my mood and there can be some reasons why.
Weight Lifting makes me stronger physically, socially and my self-esteem increases. Using 1-8 repetitions while Weight lifting increases muscle strength, testosterone and growth hormone if coupled with adequate sleep and diet. Increasing the postural muscles on your skeleton makes all activities of daily living easier. Whether it is, walking groceries from the car to the kitchen, sitting upright all day or picking up the kids.
Low intensity cardio (without any weightlifting) makes me moody. Low Intensity cardio facilitates fat usage. Fat is considered a hormone not just an energy source. Low intensity cardio also increases the amount of type 1 or slow-twitch muscle fibers and increases blood flow, and better allows the body to use nutrients. Possibly, by ignoring the type-2 or fast-twitch muscles there is less Testosterone and Growth Hormone. But there is an increase in fat and estrogen in our bloodstream... Hence the moodiness.
Sprints make me energetic. Sprints are anaerobic and challenge the heart and lungs in the most recognized form of fitness known to man-running. Challenging your heart and lungs to their near maximum will increase your breathing capacity and make your activities of daily living easier.
Stretching and some yoga practices relax, increase joy and help me to focus. Stretching and some yoga relaxes muscles, the mind and increases blood flow. Yoga can be a form of meditation, where you allow the mind to relax and get into your body.
I suggest for different personalities:
Do you need to be more aggressive and assertive? Lift weights more regularly.
Do you need to relax and enjoy life a little more? Do some yoga or stretch.
Would you like to be more compassionate and sensitive towards other? Do some low intensity cardio.
Are you depressed? Try running some sprints;)
I find it is best to have a combination of all of these workouts for a healthy lifestyle. Try alternating between intense workouts and lower intensity workouts to allow your body to recover.
Weight Lifting makes me stronger physically, socially and my self-esteem increases. Using 1-8 repetitions while Weight lifting increases muscle strength, testosterone and growth hormone if coupled with adequate sleep and diet. Increasing the postural muscles on your skeleton makes all activities of daily living easier. Whether it is, walking groceries from the car to the kitchen, sitting upright all day or picking up the kids.
Low intensity cardio (without any weightlifting) makes me moody. Low Intensity cardio facilitates fat usage. Fat is considered a hormone not just an energy source. Low intensity cardio also increases the amount of type 1 or slow-twitch muscle fibers and increases blood flow, and better allows the body to use nutrients. Possibly, by ignoring the type-2 or fast-twitch muscles there is less Testosterone and Growth Hormone. But there is an increase in fat and estrogen in our bloodstream... Hence the moodiness.
Sprints make me energetic. Sprints are anaerobic and challenge the heart and lungs in the most recognized form of fitness known to man-running. Challenging your heart and lungs to their near maximum will increase your breathing capacity and make your activities of daily living easier.
Stretching and some yoga practices relax, increase joy and help me to focus. Stretching and some yoga relaxes muscles, the mind and increases blood flow. Yoga can be a form of meditation, where you allow the mind to relax and get into your body.
I suggest for different personalities:
Do you need to be more aggressive and assertive? Lift weights more regularly.
Do you need to relax and enjoy life a little more? Do some yoga or stretch.
Would you like to be more compassionate and sensitive towards other? Do some low intensity cardio.
Are you depressed? Try running some sprints;)
I find it is best to have a combination of all of these workouts for a healthy lifestyle. Try alternating between intense workouts and lower intensity workouts to allow your body to recover.
Thursday, February 4, 2010
Do your legs work? If so, use them...
I had a meeting with two potential clients this week, both have serious knee problems. The knee problems are debilitating them. With the right guidance, I can get them back to a fully functioning gait allowing them to run, squat, walk, crawl, hop, leap, bound, skip, lunge or jump!
Appreciate all of these great movements given to us, they can be really fun. Allow yourself to let your legs go one day in a park and see how you are inspired to move...
Be thankful you are in good health and grateful you can use your legs.
Appreciate all of these great movements given to us, they can be really fun. Allow yourself to let your legs go one day in a park and see how you are inspired to move...
Be thankful you are in good health and grateful you can use your legs.
Wednesday, February 3, 2010
Do you have double chins or do you chose to have double chins?
I was reading through my anatomy book the other day and stumbled across a muscle I never knew was there!
Mylohyoideus is the name of the muscle located on the front side of your neck that elevates your tongue and the floor of your mouth. It is possible to decrease the appearance of your chins by strengthening this muscle. Practice raising your tongue to the roof of your mouth for reps and you will soon have better control of the appearance of your chin or chins.
Other things to consider! Your body fat: a healthy goal for your body fat is between 12-25% for women and between 3-15% for men. Having less body fat will decrease the amount of fat in your face, neck, ankels (or 'cankles') and everything in between;)
Mylohyoideus is the name of the muscle located on the front side of your neck that elevates your tongue and the floor of your mouth. It is possible to decrease the appearance of your chins by strengthening this muscle. Practice raising your tongue to the roof of your mouth for reps and you will soon have better control of the appearance of your chin or chins.
Other things to consider! Your body fat: a healthy goal for your body fat is between 12-25% for women and between 3-15% for men. Having less body fat will decrease the amount of fat in your face, neck, ankels (or 'cankles') and everything in between;)
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