What type of fat is in your body?

So it's been a while....
I have to tell you that I am excited to be attending a nutrition class. You really have to take to heart when people say, "You are what you eat". The quality of life that you will have in the future depends on what you do with your life today. Remember, Jesus needs to be the center of it all.

This is a quick note to provide others as well as myself on the types of fats we should be eating. Our body breaks down everything we put into our mouths into a very cellular structure - It all has a purpose. Carbohydrates, Fats, Protein, Water, Minerals and Vitamins are the six nutrients our bodies needs to maintain a good health. But today we are only talking about Fats.

Practical Thoughts - 3 Simple Rules

Practical Thoughts - We CAN control our health, just by practicing 3 simple rules.

When I talked with a few people this past week about healthy eating their responses on the subject were.. ....

 .."you're dealing with years of family
tradition, that's just how we always prepared meals".. ~ Here's a great article: ~
Breaking Some Family Traditions is a VERY good thing ~

"My body can't do without eating meat,
especially since I play football"...

We tend to make things harder than what they actually are and eating healthy is one of them. The U.S. Department of Health and Human Services updated the Dietary Guidelines for Americans (January 2011), to tell us what we should be eating. Do we really need to wait for someone else to tell us what we should be eating? Do you want a healthier life? Do you want to live longer, or more importantly achieve a better quality of life?

Start Today and continue to progress into a healthier way of eating and living.

STOP EATING TOO MUCH - That does not mean "stop" eating, it means eat smaller portions. Most families practice the general rule of 3 meals a day (Breakfast, Lunch and Dinner). Having 3 -5 small healthy meals a day can prevent you from over eating during meals. Whether or not this eating pattern increases your metabolism is still up for debate.

 However.. To improve your metabolic efficiency you only need to alter what you eat and what you do a little bit to experience a difference in how you look and feel.

The best way to jump-start your metabolism is to exercise. Exercise will reduce body fat and increase lean muscle mass (Very Important as we Age since most of our lean muscle mass turns into body fat). By increasing lean muscle mass, metabolism will increase and aid in the weight-loss process. Muscle tissue uses more calories than fat tissue because it has a higher metabolic rate. Aerobic exercise, like walking, swimming or cycling, has the added bonus of speeding up your metabolism for 4 to 8 hours after you stop exercising. Additional calories will be burned off long after you stop exercising.  (Reference Link)

Tip - Eat Breakfast! Avoid eating late at night because your metabolism naturally slows down in the afternoon and evening, so eat a hearty breakfast.When lean people overeat their metabolism speeds up and when obese people diet their metabolism slows down. The key is a balance of exercise and diet.

 EAT MORE FRUITS AND VEGETABLES - Before you jump up on the next "Dr. Oz", ask yourself  "Have you had your daily fix of fruits and vegetables". If not, don't waste your time on the latest health find.Consistency of the basic health principle is key. I can't tell you how many times I have heard people telling me about the latest "healthy mango" or "artichoke juice" to find out that they aren't practicing eating fruits/vegetables daily. Only one in four Americans are currently getting the recommended servings of fruits and vegetables a day. (Eating Well  June 2011).

Tip - Get the REAL food source and not from a vitamin (Broccoli vitamin?) I do promote taking vitamins just remember vitamins are supplements for what you are not getting enough of naturally - like Vitamin D.


STOP EATING JUNK - Start by reading the food labels. If you have a favorite junk food that's hard to give up (but keep working on it) then remember the first step - eat a smaller portion.

Be patience and keep healthy - You are well worth it!

1 Corinthians 6:19-20

2011 ACE Fitness Workout Guide - Week 2

I am currently practicing these exercises in addition to my regular workout. They are great in working on those core/target areas = Butts and Abs!

For week 2 - You progress from 1 set of each exercise to 2 sets of each exercise. 

Week 2

Exercises
In the second week of the program, progress to doing two sets of each exercise resting for 30 seconds between each set. Complete both sets before progressing to the next exercise. For optimal results, try to do the exercises at least two times during the week and once on the weekend for a minimum total of three days per week.

Exercise #1: Glute Bridge

• Perform two sets of 15 repetitions. Rest 30 seconds before moving to the next exercise.

Exercise #2: Supine Reverse Marches

• Perform two sets of 10 repetitions with each leg. Rest 30 seconds before moving to the next set, and rest again for 30 seconds before the next exercise.

Exercise #3: Side Plank or Modified Side Plank

• Perform two sets on each side (for each set hold this exercise for 10 seconds). Rest 30 seconds before moving to the next set, and rest again for 30 seconds before the next exercise.

Exercise #4: Front Plank

• Perform twos sets holding this exercise for 10 seconds. Rest 30 seconds before moving to the next set, and rest again for 30 seconds before the next exercise.

Exercise #5: Dirty Dog

• Perform two sets of 18 repetitions on each leg. Rest 30 seconds before moving to the next set, and rest again for 30 seconds before the next exercise.

Exercise #6: Bodyweight Squats

• Perform two sets of 12 repetitions. Rest 30 seconds before moving to the next set, and rest again for 30 seconds before the next exercise.

Exercise #7: Side Lunges

• Perform two sets of 10 repetitions on each leg. Rest 30 seconds before moving to the next set, and rest again for 30 seconds before the next exercise.

Exercise #8: Inchworms

• Perform two sets of 10 repetitions. Rest 30 seconds before moving to the next set, and rest again for 30 seconds before the next exercise.

Cool-down
These stretches are designed to lengthen the muscles used in this workout. Hold each stretch for 20-30 seconds and repeat for 1-3 repetitions (the more often a stretch is performed, the greater the benefits).

Cool-down Exercise #1: Cat-Camel

• Perform one set by holding this exercise for 20-30 seconds, repeat for up to 3 sets.

Cool-down Exercise #2: Child's Pose

• Perform one set by holding this exercise for 20-30 seconds, repeat for up to 3 sets.

Cool-down Exercise #3: Supine 90-90 Hip Rotator Stretch

• Perform one set by holding this exercise for 20-30 seconds on each leg, repeat for up to 3 sets.

Cool-down Exercise #4: Supine Hip Flexor Stretch

• Perform one set by holding this exercise for 20-30 seconds seconds on each leg, repeat for up to 3 set.

Cool-down Exercise #5: Kneeling Hip Flexor Stretch

• Perform one set by holding this exercise for 20-30 seconds seconds on each leg, repeat for up to 3 sets.

Cardio Session
Walk for 15 minutes continuously, a minimum of four different times during the week.  Use a walking pace where it is easy and comfortable to hold a conversation.

Excerpt and more information provided on ACE website: 2011 Kick Start Workout Guide

Lifestyle Choices and Taking Control of Your Health

It's about you ....

Millions of people are in the process of setting their New Years’ resolutions. According to the statistics, the most popular New Year’s resolutions include exercise, weight loss, better organization, debt elimination and smoking cessation.

For those making the decision to become healthier...here are a few suggestions.

For me, I don’t like the word ‘diet’. It has a short term, strongly defined start and finish. This article is meant to encourage you to make permanent and positive changes that will transform your body and provide you with an enhanced look at your life. Weight loss and attitude go hand in hand. If you feel and look better, odds are you will have enhanced energy and become a far more involved ‘participant in life’.

It’s a lifestyle - A choice to make tangible changes in your life to work towards a healthier, leaner body. Drop the diet and develop a healthy, clean lifestyle.

Satiety is a term that refers to the feeling of fullness after eating. It’s the feeling that tells to the body to stop consuming food. There are a number of ways to encourage satiety in the body. None is better than increasing your intake of water or foods that contain a tremendous amount of water - all natural raw foods.

Don’t fall into the false assumption that you are assisting your weight loss efforts by drinking diet colas. Consuming a regular can of cola is no different than eating a pile of sugar. You are far better off drinking water.

If you are drinking diet or regular cola, I want you to throw it away today. Simply put, drinking water helps you feel full and is an aid to losing weight.  It suppresses your appetite and helps the body metabolize stored fat.  If you want to melt fat in your body, increase your water intake.

If your body is lacking an adequate amount of water, your kidneys are unable to function properly.  With the kidneys working at less than capacity, your liver is forced into compensate.  The liver metabolizes stored fat into usable energy for the body.  If your liver is forced to compensate for your kidneys, it’s overworked and unable to effectively complete its core functions.  Your body ultimately metabolizes less fat and you are unable to flush out the remaining fat pockets in your body.

Give Yourself a Daily Dose of Lemon water - freshly squeezed lemon in a tall glass of water is good for all body types.  Lemon is an amazing internal cleaner that acts as an antiseptic and antibacterial.  It enhances digestion, aids in elimination and it’s a powerful antioxidant. - "Clean your body - rid yourself of those nasty toxins - Daily"

Eat nutritious ‘greens’ with each and every meal.  Super foods like spinach & kale, = consume as much as possible.  Don’t pour high fat / over processed salad dressings on them.  Use olive oil, garlic, turmeric, & lemon juice, etc. to flavor your greens.  The aforementioned greens are nutrient-dense food packed with vitamins, minerals and phytonutrients.  ‘Greens’ are heart healthy, loaded with free-radical fighting anti-oxidants and have anti-inflamatory properties that assist with conditions such as osteoporosis, asthma and arthritis.

Use Natural Sugar Alternatives
Like stevia and xylitol.  Stevia is a South American herb that can be 30 times sweeter than sugar.  Xylitol is derived from birch trees; it’s as sweet as sugar with 40% less calories.

Eat Foods closes to its natural state - Whole & Organic Foods. Just remember that it loses its nutritional levels over time.  If you’re going to eat fish, or meat, make sure you’re spending the extra money and purchasing organic.  Portion control is critical to a healthy lifestyle.  Your serving size should be no larger than your fist.  Whole Foods are the purest form of food you can eat.  Think of cattle grazing in a field or a deer in the woods.  Neither walks to a window and asks for a super-sized, prepackaged, over processed pile of hay or grass.  They consume pure, unprocessed foods. Eat as many whole foods as possible.  Over processed foods are nothing more than toxins that may eventually lead to horrific results for your body.  It’s your choice.  Make the logical (healthy) one.

Exercise – You have to move! 

Ideally attempt to workout 60 minutes every day. Click Here for more information on your recommended physical activity level. Check out the previous blog and follow the 12-week exercise program provided by ACE fitness.

A workout can consist of brisk walk, boxing, weight training, yoga, martial arts, aerobics, etc.   Do what makes you happy and do it on a consistent basis.

Excerpts from Health Nutrition and Wellness
You can find more information at http://healthnutritionandwellness.com/blog/

2011 ACE Fitness Workout Guide - Introduction & Week 1

This is a Great Beginner's Level Workout Plan provided by ACE Fitness!
The workout plan can be completed at home - great start for 2011 - be a healthier You!

Not only is a good exercise program important for good health but also eating the right foods and great relationships.

How to Use the Program:
Click Here for Introduction Video: 
 
For someone new to exercise, you can do this program at home without any equipment. Simply follow the recommended workout and you’ll begin to see results and feel better in only a few weeks. For you, this program will help to flatten the tummy while concurrently developing strength and definition in the hips and thighs.

For people who are already exercising on a regular basis, this program can be used as a supplement when you don’t have time to make it to the gym and need a quick routine you can do from home or on the road while traveling. Another option is to use this program as a dynamic warm-up to prepare the core for the challenges of your regular exercise routine.


The 12-week Program:

• Make a commitment for at least 1 hour (combination of cardio and core exercises) for at least 3 times per week
• The program's goal is to gradually increase your intensity  level

Week 1

Exercises
During the first week of the program, perform only one set of each exercise as described resting for at least 30 seconds before doing the next exercise. For optimal results, try to do the exercises at least two times during the week and once on the weekend for a minimum total of three days per week. 


Click on Link for photo and detailed instructions on how to perform these exercises.

Exercise #1: Glute Bridge

• Perform one set of 15 repetitions. Rest 30 seconds before moving to the next exercise.

Exercise #2: Supine Reverse Marches

• Perform one set of 10 repetitions with each leg. Rest 30 seconds before moving to the next exercise.

Exercise #3: Side Plank or Modified Side Plank

• Perform one set on each side (hold this exercise for 10 seconds). Rest 30 seconds before moving to the next exercise.

Exercise #4: Front Plank

• Perform one set holding this exercise for 10 seconds. Rest 30 seconds before moving to the next exercise.

Exercise #5: Dirty Dog

• Perform one set of 8 repetitions one each leg. Rest 30 seconds before moving to the next exercise.

Exercise #6: Bodyweight Squats

• Perform one set of 15 repetitions. Rest 30 seconds before moving to the next exercise.

Exercise #7: Side Lunges

• Perform one set of 8 repetitions on each leg. Rest 30 seconds before moving to the next exercise.

Exercise #8: Inchworms

• Perform one set of 10 repetitions. Rest 30 seconds before moving to the next exercise.

Cool-down
These stretches are designed to lengthen the muscles used in this workout. Hold each stretch for 20-30 seconds and repeat for 1-3 repetitions (the more often a stretch is performed, the greater the benefits).

Cool-down Exercise #1: Cat-Camel

• Perform one set by holding this exercise for 20-30 seconds, repeat for up to 3 sets.

Cool-down Exercise #2: Child's Pose

• Perform one set by holding this exercise for 20-30 seconds, repeat for up to 3 sets.

Cool-down Exercise #3: Supine 90-90 Hip Rotator Stretch

• Perform one set by holding this exercise for 20-30 seconds on each leg, repeat for up to 3 sets.

Cool-down Exercise #4: Supine Hip Flexor Stretch

• Perform one set by holding this exercise for 20-30 seconds seconds on each leg, repeat for up to 3 set.

Cool-down Exercise #5: Kneeling Hip Flexor Stretch

• Perform one set by holding this exercise for 20-30 seconds seconds on each leg, repeat for up to 3 sets.

Cardio Session
Walk for 15 minutes continuously, a minimum of three different times during the week.  Use a walking pace where it is easy and comfortable to hold a conversation.


Excerpt and more information provided on ACE website: 2011 Kick Start Workout Guide

Some Important Rules for Healthy Eating:

You know what to do in theory, don’t you? Avoid processed foods and trans fats, include more lean protein, load up on the fresh fruits and veggies. Easy! Until, of course, you realize that the last time your weekly menu even partially resembled such a wholesome eating plan was sometime before stress, or adulthood, or the perils of keeping up online took over your life.

And these days the idea of eating healthy sounds moderately confusing at best, and just like too much hard work at worst. But it doesn’t have to be that complicated. In fact, if you follow these rules for healthy eating you just might find that it’s a lot easier than you thought to be one of those annoyingly perky healthy people.

• Eat food that is as close to its natural state as possible - While it’s true that not everything found in nature is good for you, the stuff that’s been classified as food is a pretty safe bet. The advent of the modern-day diet industry initially taught us that we know better than Mother Nature but really – what are the chances of that?

Isn’t it time we got back to basics?

My rule is to always choose foods that are as close to their natural state as possible. Choose full-fat organic dairy over low-fat, antibiotic-ridden dairy. Include a small amount of nature’s fats (avocado, oils, nuts and seeds) in your diet rather than opting for the packaged foods that may be low in fat but are typically high in sugar, synthetic chemicals, and what else...

• Choose to eat a balance of natural foods you’ll soon learn that calories don’t count. This is because when it comes to energy in versus energy out, 2 + 2 does not always make 4.

It’s all about listening to your body – which is tough to do if your mind is overwhelmed with sugar and chemicals from all that low-fat food.

• Avoid dieting - If you’re not going to count calories, then I guess you’d better give up dieting as well.  I don’t have to tell you that most diets depend on restricting something –whether it’s calories, a certain food group, foods at a certain time of day, etc. In fact, I’m sure you’ve been there at least once.

Studies have shown that the more frequently you’ve dieted, the greater your chances of being overweight and even obese later in life. Dieting also puts you at greater risk of developing food intolerance and digestive problems due to the over-consumption of certain foods as others are excluded. Take the time to find a lifestyle diet that will work for you for the long-term.

• Include protein - Protein based foods are the building blocks of a healthy diet and protein has several important roles in your body, including cell repair, cell regeneration, hormone production, and blood sugar management.

• Be smart about fat - The most commonly known smart fats are the essential fatty acids Omega 3 (O3) and Omega 6 (O6). It’s crucial that you include these fats in your diet as your body is not able to produce them, and they are critical to your health.

Good fats serve many wonderful purposes, including the reduction of inflammation, improved detoxification, and they’ve also been linked to weight loss.

• Choose foods you enjoy - Many people are convinced that switching to a healthy eating plan requires them to give up everything they love. Try different recipes!

A truly healthy diet is one that embraces all elements of what nature has to offer. If you include loads of variety in your day-to-day food choices, and plenty of nature’s rich indulgent foods along the way then you’ll not only be eating as you should be, you’ll be enjoying a feast everyday.

When switching to a purely natural diet it can initially be tough to adapt to foods and flavors that are not overly sugared or caked in chemicals, but trust me – give yourself a week or so and you’ll realize just how delicious real food can be.

Be adventurous with herbs, spices, and traditional foods - Of course part of enjoyment is being adventurous with different tastes. The good news is that herbs and spices from all the corners of the earth are a great way to make things interesting, and have tremendous health benefits to boot.

It’s also worth considering traditional foods such as raw cacao (mmm, chocolate), coconut oil (high in medium-chain fatty acids, are great for your liver and metabolism) , and wild berries such as the goji berry (a wonderful snack which is high in antioxidants).

• When to eat - The truth is that some people do need to eat 5 or 6 or even more small meals each day, but others function and look their best when they eat only 2 to 3 times per day. If you consider yourself someone who ‘lives to eat’ as opposed to ‘eats to live’, you probably fall into the first category. It’s important that you listen to your body. The key to health and ideal weight is to wait until you are hungry to eat. Not starving, mind you. But you definitely shouldn’t be eating ‘just because’ it’s lunchtime.

• Quality counts - A diet rich in nature’s rich foods is one with a focus on quality. Unfortunately the typical supermarket fare that most of us consume is often produced as efficiently (cheaply) as possible, and you pay the price with your health.  Buy from smaller grocers, markets, or organic stores wherever possible. When it comes to meat and dairy, choose organic or at least free-range.

• Too good to be true, it is - If a product tells you it’s low-fat, or low-cal, or maybe even low-sugar, and still promises to deliver all the taste of its more natural cousins, then you can bet there’s a problem. The longer the list, particularly if it includes things you can’t pronounce, the worse it is for you. I don’t have to tell you that healthy eating is built on real food, not chemicals and artificial sweeteners.

• Be realistic and don’t be afraid to break the rules once in a while - We all have occasions when we indulge and let loose.

Health and motivation builds with each consecutive day of healthy eating!
Excerpts: Body Incredible Kay Eden

Farmed vs Wild Salmon?

When you're buying salmon, you may see different varieties. Many people are buying salmon for the health benefits, the oils that contain Omega 3 fatty acids. Both farmed and wild salmon are the most popular type of salmon purchased. Salmon has among the lowest methyl-mercury contamination levels of all fish.

We are what we eat, so if you're like me you only want the best.

First off, salmon farms of some kind make up about 80% of salmon on the market today. In the United States, the number is higher – 90% by some estimates. If you bought a salmon fillet in the supermarket recently or ordered one in a restaurant, chances are it was born in a plastic tray here, or a place just like it. You most likely don't want to know what went into that fish, but you need to know what you are putting in your body.

Farms can “raise” up to a million salmon at a time. Many assessments have found fewer omega-3s per ounce in farmed salmon compared with wild salmon. And because the farmed fish are fattier, you’ll get less protein per serving as well.




To add a little more complexity in your decision, a “wild” label may only be telling a half truth.

They’re generally the less expensive - the “wild” brands offered in your grocery store. They are a better nutritional deal than fully farmed salmon, and have had less exposure to toxins than farmed salmon.

So, what about truly wild salmon? It accounts for about 20% at most of the harvest & it’s expensive. Make an effort to treat yourself by buying some of the real stuff once in a while - your body will return the good gesture.

It's not just one thing that keeps us healthy, its from a combination of healthy foods out there. Remember it is best to get your nutrients from natural foods. I am not against taking vitamins. I promote vitamins and take supplements myself. Just remember your vitamins should be supplements -saving that for another day.





Excerpt from:
http://www.latimes.com/news/nationworld/nation/la-me-salmon9dec09,0,2475812.story