Fitness Tip #30 of #31 Limit Your Coffee And Alcohol

October 30, 2010 by Leave a Comment

If you remember back to Tip #4 (Drink a gallon of water every day), you’ll remember the importance of staying properly hydrated and all of its health benefits. The thing with both coffee (caffeine) and alcohol is that they are both diuretics. When you consume either you lose water and become dehydrated. For this tip you don’t need to completely exclude coffee and alcohol from your life, but I do suggest you minimize both considerably.

Coffee contains a stimulant called caffeine and consuming a little caffeine can increase your metabolism and help improve the intensity of your workouts. So there can be some benefits. Alcohol really doesn’t have many health benefits. I know, wine has anti-oxidants! But so do grapes, so eat those. Alcohol is part of our society and culture. It’s a part of many of our celebrations and traditions. Remember cheat days (Tip #7)? Keep your alcohol consumption limited to your cheat days.

The caffeine found in coffee is a stimulant and it will elevate heart rate, increase blood flow, and raise body temperature. It increases blood sugar levels and act as a diuretic, meaning you urinate more frequently and reduce water intake.

For people with high blood pressure or high blood sugar levels (diabetes) the negative effects of caffeine should be understood. Caffeine can raise both these levels. Any type of heart problem can be affected by caffeine. The negative effect of caffeine in increasing heart rate can create problems for people with heart conditions, and in high doses, caffeine can induce irregular heartbeats in healthy people.

People with stomach conditions like irritable bowel syndrome, Crohn’s disease, ulcers, and gastro-intestinal reflux, may all suffer from the negative effects of caffeine. Caffeine increases acidic response in the stomach which may lead to excessive bowel movements and is associated with stomach discomfort.

Negative effects of caffeine can be broken down into moderate and serious side effects:
Moderate negative effects of caffeine include:

1. Headaches
2. Irritability
3. Increase in breast tenderness
4. Restlessness
5. Mild insomnia
6. Increased heart rate
7. Increased blood sugar
8. Difficulty concentrating
9. Mild stomach upset

Severe negative effects of caffeine include:

1. Panic attacks
2. Irregular heartbeat
3. Sleep deprivation
4. Continuous stomach problems
5. Prolonged depression
6. Sleep disorders

The Negative Effects of alcohol include

1. Water loss:  There is rapid water loss (diuresis) within the first several hours of drinking alcohol due to decreased secretion of antidiuretic hormone, a pituitary peptide.

2. Electrolyte Depletion:  Depletion of magnesium. Magnesium depletion can lead to a reduction calcium from bone. And reduced phosphate level may lead to muscle weakness anddegeneration.

3. Vitamin Deficiency: Folate deficiency can occur and is a common cause of anemia. Alcohol also interferes with vitamin B12 absorption. Deficiencies of the two vitamins cause large-cell anemia. Vitamin B6 metabolism is disturbed by the process of alcohol oxidation, contributing to anemia. Niacin deficiency, is also common. Vitamin A storage is commonly decreased.

4. Micronutrient Deficiency: Trace element metabolism may be disordered with regular alcohol consumption. Alcohol may increase the urinary loss of zinc and the absorption of iron. Zinc deficiency aggravates vitamin A deficiency, since zinc is needed in the transformation of vitamin A into its active form.

5. Liver damage is the best known result of alcohol abuse.

6. Alcohol impairs regulation of blood sugar levels

7. Alcohol impairs reproductive functions

8. Alcohol impairs calcium metabolism and bone structure

So there you have it. This one is pretty simple. Limit your coffee intake to 1-2 cups each day. And only drink alcohol on your cheat days (and don’t go crazy either!)

I’ll be back tomorrow with your final tip!

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Fitness Tip #29 of #31 Drink Green Tea

October 29, 2010 by Leave a Comment

Green Tea is awesome. Although all teas have many health benefits, green tea has the most. This is because green tea is the least processed compared to all other teas. Teadrinking has been associated with health benefits for centuries, only in recent years have its medicinal properties been investigated scientifically.

Tea’s health benefits are largely due to its high content of flavonoids — plant-derived compounds that are antioxidants. Green tea is the best food source of a group called catechins.  Catechins are more powerful than vitamins C and E in halting oxidative damage to cells and appear to have other disease-fighting properties. Studies have found an association between consuming green tea and a reduced risk for several cancers, including, skin, breast, lung, colon, esophageal, and bladder.

Additional benefits for regular consumers of green tea includes a reduced risk for heart disease. The antioxidants in green tea can help block the oxidation of LDL (bad) cholesterol, increase HDL (good) cholesterol and improve artery function.

Drinking a cup of tea a few times a day to absorb antioxidants and other healthful plant compounds.  The best way to get the catechins and other flavonoids in tea is to drinkit freshly brewed tea. Decaffeinated, instant and bottled teas have less of these compounds. Although bottled green tea is a convenient alternative (just make sure it isn’t sweetened, artificial or otherwise). Green tea can impede the absorption of iron from fruits and vegetables. Adding lemon or drinking tea between meals will counteract this problem. 

Drink one to three cups of brewed or bottled green tea everyday! Allow the tea to steep for three to five minutes to bring out its catechins.

I’ll be back tomorrow with Tip #30

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Fitness Tip #28 of #31 Increase Your Fiber

October 28, 2010 by Leave a Comment

Eating enough dietary fiber is essential for good health. In previous tip’s I’ve recommended to increase your fruit and vegetable consumption which will help with increasing daily fiber intake. Now we’re going to kick it up an notch by adding oatmeal to your daily routine. A single serving of oats provides almost twenty percent of the daily fiber requirement. Plus, oatmeal is a source of both soluble and insoluble fiber. Soluble fiber helps to lower cholesterol levels and reduce the risk of heart disease, while insoluble fiber keeps the digestive tract working properly. Oatmeal has a ton of health benefits, here they are…

1.Eating oatmeal may help lower cholesterol and reduce the risk of heart disease. The soluble fiber in oats helps remove LDL or “bad” cholesterol, while maintaining the good cholesterol that your body needs.

2.The soluble fiber in oatmeal absorbs a considerable amount of water which significantly slows down your digestive process. This result is that you’ll feel full longer, i.e.oatmeal can help you control your weight.

3. Oatmeal may reduce the risk for type 2 diabetes. The soluble fiber in these foods help to control blood glucose levels

4.With the exception of certain flavored varieties, the oats found in your grocery store are 100% natural. If you look at the ingredients on a canister of rolled oats, you will usually see only one ingredient… rolled oats.

5. A diet that includes oatmeal may help reduce high blood pressure. The reduction is linked to the increase in soluble fiber provided by oatmeal. Oats contain more solublefiber than whole wheat, rice or corn.

6.Oatmeal contains a wide array of vitamins, minerals and antioxidants and is a good source of protein, complex carbohydrates and iron.

7.The fiber and other nutrients found in oatmeal may actually reduce the risk for certain cancers.

8.Oatmeal is quick and convenient. Every type of oatmeal can be prepared in a microwave oven. Even when cooked on the stovetop, both old-fashioned and quick oats can usuallybe made in less than 10 minutes.

9.Oatmeal can be absolutely delicious! Whether instant, cooked on the stove or baked in the oven, the combination of flavors you can fit into a serving of oatmeal is limitedonly by the imagination.

OK, it’s probably not a stretch to convince you that eating Oatmeal is a healthy thing for you to do. But don’t screw up a perfectly healthy food with a bunch of unhealthy toppings. Milk, butter and sugar (of all types) are out. Remember these are health and fitness tips. I eat my oatmeal plain and it’s really good that way. I know, for some, that isn’t probably likely so try these toppings.

1. Fresh Fruit
2. Nuts
3. Cinnamon
4. Stevia (the only sweetener I recommend)

Here’s my gluten disclaimer. Oatmeal doesn’t naturally contain gluten, but the growing and packaging practices of major oatmeal brands do result in the presence of gluten in oatmeal. Therefore you’ll need to look for smaller brands with the word’s “Gluten Free” on the label. I’m trying to avoid promoting specific brands but because I want you to make it as easy as possible for you to improve your health, I’m going to recommend  “Bob’s Red Mill, gluten free oatmeal” I’m not sure if this oatmeal is better than any other gluten free brand, but it’s the brand that is most likely to be on the shelves of the grocery store you already shop at.

So here’s the tip. Eat a serving of oatmeal every single day. You might find breakfast to be the most logical meal for this. Enjoy.

See you tomorrow!

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Fitness Tip #27 of #31 Get Your Omegas

October 27, 2010 by Leave a Comment

Eating sources of fat that are high in omega-3 fatty acids is a great way to ensure that you living a healthy life. Omega-3 fatty acids are found in foods including walnuts, some fruits and vegetables, and coldwater fish such as herring, mackerel, sturgeon, and anchovies.

The benefits of omega-3s include reducing the risk of heart disease and stroke while helping to reduce symptoms of hypertension, depression, attention deficit hyperactivity disorder (ADHD), joint pain and other rheumatoid problems, as well as certain skin ailments. Some research has even shown that omega-3s can boost the immune system and help rotect us from a variety of illnesses including Alzheimer’s disease. It also plays a vital role in the health of the membrane of every cell in our body.

Omega-3 has another important health benefit, its ability to reduce the negative impact of yet another essential type of fatty acid known as omega-6s. Found in foods such as eggs, poultry, cereals, vegetable oils, baked goods, and margarine, omega-6s are also considered essential. They support skin health, lower cholesterol, and help make our blood “sticky” so it is able to clot. But when omega-6s aren’t balanced with sufficient amounts of omega-3s, problems occur. When blood is too sticky, it promotes clot formation, and this can increase the risk of heart attack and stroke.

The latest research shows that the most promising health effects of essential fatty acids are achieved through a proper balance between omega-3s and omega-6s. The ratio to shoot for is roughly 4 parts omega-3s to 1 part omega-6s. The typical American diet has a ratio of around 20 to 1 — 20 omega-6’s to 1 omega-3 — and that spells trouble. The easiest way to achieve that balance is to focus on increasing Omega-3 intake.

Here are good sources of Omega-3 fatty acids

1. Salmon (plus other cold water fish)
2. Walnuts
3. Flaxseeds (oil)
4, Soybeans (organic)
5. Brussels Sprouts
6. Winter Squash

Here are some good source of Omega-6 fatty acids

1. Flax seed oil
2. Pumpkin seeds
3. Pine nuts
4. Pistachio nuts
5. Sunflower seeds (raw)
6. Olive oil
7. Olives

How to Get What You Need

The recommendation [for omega-3s] is two servings of fish each week, each serving being 3 to 4 ounces. If you really want to protect your heart you should eat a variety of  types of fatty fish (such as salmon, tuna, and mackerel) at least twice a week. But even if you don’t like fish (or choose not to eat it), you can still get what you need from other sources, particularly flaxseed. Another choice is walnuts, about an ounce, or one handful of walnuts have about 2.5 grams of omega-3s. That’s equal to about 3.5 ounces of salmon.

Besides getting more omega-3s, you can also help your heart by replacing some omega-6s from cooking oils with a third fatty acid known as omega-9 (oleonic acid). This is a monounsaturated fat found primarily in olive oil. Though it is not considered “essential” (the body can make some omega-9), by substituting it for oils rich in omega-6s, you can help restore the balance between omega-3s and omega-6s, plus gain some additional health benefits.

Here are some good sources of Omega-9 fatty acids

1. Olives
2. Avocados
3. Almonds
4. Peanuts
5. Sesame oil
6. Pecans
7. Pistachio nuts
8. Cashews
9. Hazelnuts
10. Macadamia nuts

So for this fitness tip you are going to replace omega-6 with omega-3 and omega-9 fatty acids. Minimize your intake of eggs, cereals, vegetable oils, baked goods, and margarine and add your favorite fats from the Omega-3 and Omega-9 lists.

Have fun with this and I’ll be right back…tomorrow!

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Fitness Tip #25 of #31 Eliminate Gluten And Soy From Your Diet

October 25, 2010 by Leave a Comment

Ok, I know that asking you to eliminate dairy yesterday and gluten and soy today is really rocking your world. But you’re going to feel so much better once you do, here’s why…

Avoid Gluten

Gluten allergies are relatively common. Studies indicate that in people with gastrointestinal complaint 3.3% were found to have gluten allergies. Gluten is a class of proteins found in many grains. Someone suffering from a gluten allergy is allergic to one or more types of gluten protein. Wheat gluten consists largely of two specific proteins: gliadin and glutenin. Together, they make up 80% of the total protein content in wheat. Gluten is also found in grains such as rye, and barley.

Gluten allergy symptoms may be similar to the symptoms for celiac disease. If you are experiencing any of these symptoms I highly recommend you get a test for celiac to rule out this disease.

Symptoms of a Gluten Allergy
Upper repository tract problems
Fatigue
Chronic fatigue syndrome
Mouth ulcers
Anemia
Iron-deficiency anemia
Osteoporosis
Weight loss
Short stature in children
Diarrhea
Constipation
Abdominal bloating
Crohn’s disease
Diverticulitis
Depression
Attention and behavioral problems
Skin problems
Asthma
Irritability

 

Individual symptoms can vary tremendously. Someone with a gluten allergy will probably not have all of these symptoms, and may have other symptoms not listed here. Although some symptoms seem contradictory, it is possible to alternate between one symptom and another, for example between diarrhea and constipation. And just because someone has one, some, or all of these symptoms, does not necessarily mean that they have a gluten allergy. Other causes are possible.

Eliminate wheat, rye, and barley, in other words gluten, from your diet for eight weeks and see if you notice and increase in energy and a decrease in some of the symptoms listed above. If eliminating gluten from your diet makes you feel better, and you find it is worth the effort, then that is enough reason to stop eating wheat, barley and rye.

Avoid Soy

Soy and Soy protein have gotten a lot of publicity that it is a complete and healthy protein. The truth is it isn’t a complete protein like all legumes, soy beans are deficient in amino acids methionine and cystine. In addition, modern processing denatures fragile lysine.

There are many components of soy that are not good for you.

Soy has high levels of phytic acid which reduces the assimilation of calcium, magnesium, copper, iron and zinc. Soy can cause deficiencies in calcium and vitamin D, both needed for healthy bones. Soy increase the body’s requirement for vitamin D. Phytic acid in soy is not neutralized by ordinary preparation methods such as soaking, sprouting and long, slow cooking. High phytate diets have caused growth problems in children.

Trypsin inhibitors in soy interfere with protein digestion and may cause pancreatic orders.

Soy phytoestrogens disrupt endocrine function and have the potential to cause infertility and to promote breast cancer in adult women. Soy phytoestrogens are also a potent antithyroid agent that cause hypothyroidism and may cause thyroid cancer. In infants, consumption of soy formula has been linked to autoimmune thyroid disease.

The compound that resembles vitamin B12 in soy cannot be used by the human body; in fact, soy causes the body to require more B12.

Processing of soy protein results in the formation of toxic lysinoalanine and highly carcinogenic nitrosamines.

Free glutamic acid or MSG, a potent neurotoxin, is formed during soy food processing and added to many soy foods.

Soy foods contain high levels of aluminum which is toxic to the nervous system and the kidneys.

Soy isoflavones are phyto-endocrine disrupters. At dietary levels, they can prevent ovulation and stimulate the growth of cancer cells. Eating as little as 30 grams (about 4 tablespoons) of soy per day can result in hypothyroidism with symptoms of lethargy, constipation, weight gain and fatigue.

 
Soy can stimulate the growth of estrogen-dependent tumors and cause thyroid problems. Low thyroid function is associated with difficulties in menopause.

Eliminate Soy from your diet. Be especially aware of soy protein in baby formula. Soy protein is also common in meal replacement bars. Read the label. Whey is better, but look for plant based proteins (rice, pea, artichoke, hemp, chia). Those are the best

I’ll be back tomorrow with your next tip…

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Fitness Tip #24 of #31 Avoid Dairy Products

October 24, 2010 by Leave a Comment

Now the fun begins. To really feel your best you should avoid consuming dairy products. Here’s why…

Lactose intolerance happens when the small intestine does not make enough of the enzyme lactase. Babies’ bodies make this enzyme so they can digest milk, including breast milk. Before humans became dairy farmers, most people did not continue to drink milk beyond nursing in infancy, so their bodies did not make lactase after early childhood.
Dairy products contain a naturally occurring sugar called lactose. Most people are allergic to it, albeit with varying degrees. Some minor symptoms could be as simple as increased mucus production, such as a runny nose or phlegm in your throat. In many of these cases the person who is lactose intolerant may not even be aware that they are experiencing these symptoms. But once you eliminate dairy from your diet you’ll notice how much better you feel. Here is a list of the symptoms of lactose intolerance.

1. Abdominal bloating
2. Abdominal cramps
3. Diarrhea
4. Floating stools
5. Foul-smelling stools
6. Gas (flatulence)
7. Malnutrition
8. Nausea
9. Slow growth
10. Weight loss

These symptoms will occur after you eat or drink milk products, and are often relieved by not eating or drinking milk products. Large doses of milk products may cause worse symptoms.

Treatment

Removing milk products from the diet usually improves the symptoms. However, not having milk in the diet can lead to a shortage of calcium, vitamin D, riboflavin, and protein. So you should add other sources of calcium to the diet if you remove milk products.

Here is a list of calcium rich alternatives

Leafy green vegetables
Broccoli
Kale
Spinach
 
Fruits
Oranges
Orange Juice
 
Beans and peas
Peanuts
Peas
Black beans
Baked beans
 
Fish
Salmon
Sardines
Oysters
Shrimp
 
Miscellaneous
Sesame seeds
Corn tortillas
Almonds 
 
Or take calcium supplements

These milk products may be easier to digest:
Fermented milk products, such as yogurt
Aged or hard cheeses

OK here’s the deal. No species, including humans, needs to nurse past maturity. Cow’s milk is designed to make a calf a cow. We don’t need to drink the milk of another species to become or stay an adult human. It isn’t physiologically necessary for good health. We aren’t designed to drink milk as adults for good health. We don’t need the nutrients in cow’s milk to be healthy. In fact our digestive system is intolerant to it. Yes we need calcium, but we can get it from other sources. Stop drinking milk.
Replace milk with either almond or rice milk.

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Fitness Tip #23 of #31 Eat Healthy Fats

October 23, 2010 by Leave a Comment

Did you know that eating fat won’t necessarily make you fat? In fact eating dietary fat is essential to your health. Fat is required for a large number of vital bodily processes. It is a vital nutrient our bodies need for health and daily functioning; As an energy source, it supplies essential fatty acids for growth, healthy skin, vitamin-absorption and regulation of hormone functions.

Another important role of fat is that it helps to keep you feeling full (satiated) for a longer period of time. This is super important when you are reducing calories and losing weight. By staying full longer you’ll reduce the likelihood of making a mistake and cheating before it’s time for your next meal.

Body fat is simply stored energy. Our bodies store away excess energy (calories) as fat. That stored energy can be used at a later time when food (energy/calories) is not as abundant (times of famine). This was really important to our survival as a species, because unlike today (in the US) food wasn’t always readily available! The problem that we face now is that our food supply has changed dramatically while our physiology (DNA) has hardly changed at all.

So why has fat gotten such a bad reputation?

Probably because it’s called “Fat” and most people have a goal of losing fat. So logic would suggest that if you don’t consume it, you won’t gain it. There is some truth to that since fat is more calorically dense than either Carbohydrates or protein and it doesn’t take much energy for us to store dietary fat as body fat. But I want you to be healthy and to be healthy you need to eat fat. You just need to know some basic information about fat and what the best sources of fat are for your diet.

There are  five basic types of dietary fat;

1. Monounsaturated Fat
2. Polyunsaturated Fat
3. Saturated Fat
4. Trans Fat
5. Dietary Cholesterol

In general both Mono and Polyunsaturated Fats help to lower blood cholesterol levels while Saturated fat, trans fat and dietary cholesterol increase blood cholesterol levels. High blood cholesterol level is a major risk factor for heart disease which leads to heart attacks and an increased risk of stroke.

So this tip is very simple, avoid or minimize Saturated Fat, trans-fat and dietary cholesterol and replace your dietary fat intake with mono and polysaturated fats.

Here is a list of Fats to avoid (or severely restrict):

Saturated Fat
1. Milk and Dairy Fat
2. Meat (Animal Fat)
3. Coconut Oil
4. Palm Oil
5. Butter
6. Lard
7. Cheese
8. Cream
9. Ice Cream

Trans Fats
1. Vegetable Shortening
2. Crackers
3. Baked Goods
4. French Fries
5. Donuts

Dietary Cholesterol
1. Eggs (Yolk)
2. Shellfish
3. Dairy Products
4. Organ Meat

 
Monounsaturated oils are liquid at room temperature but start to solidify at refrigerator temperatures. Polyunsaturated fats tend to help your body get rid of newly formed cholesterol. Thus, they keep the blood cholesterol level down and reduce cholesterol deposits in artery walls. Monounsaturated fats may also help reduce blood cholesterol as long as the diet is very low in saturated fat, which it will be once you begin following my advise in this tip.

Both types of unsaturated fats may help lower your blood cholesterol level when used in place of saturated fats in your diet.

Fats That Help Lower Cholesterol
 

Monounsaturated fats
1. Olives
2. Olive Oil
3. Canola Oil
4. Peanut Oil
5. Avocados
 
Polyunsaturated fats
1. Safflower Oil
2. Sesame Oil
3. Soy (Oil)
4. Corn Oil
5. Sunflower Oil
6. Nuts and Seeds

 
So get the Saturated and Trans-fat items out of your house and diet, and replace them with mono and poly-unsaturated fats.
See you again tomorrow

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Fitness Tip #20 of #31 Increase Your Fruit Intake

October 20, 2010 by Leave a Comment

Like fitness Tip #16, where your mom was right (remember the veggies), with this tip your doctor was right “an apple a day”.

 
 If you want to be as healthy as possible, and to be able to enjoy life without the constraints of illness and disease, eat more fruit. If you want to live a long, and active life, eating fruit every day as part of a balanced diet is just one of the ways you can improve your health, and give your body a helping hand in living to a healthy old age. Fruit has plenty of health benefits. People who eat more fruit as part of a healthy diet are less likely to develop diseases such as diabetes, heart disease, Alzheimer’s and cancer, and they provide your body with all the nutrients it needs to fight other infections and repair cells, too.

Fruit is also packed with dietary fiber, which helps to keep your digestive system running properly. Not only will this help eliminate waste products more efficiently, but it can also help prevent colon and rectal cancers as well, because there will be fewer toxins exposed to that area for a shorter period of time.

These days our bodies need more vitamins and minerals than ever before. This is because we work longer hours, are exposed to more toxic fumes from pollution and are under more stress than we used to be. Eating fruit every day is a simple way of providing your body with these nutrients to ensure you are well equipped to deal with the stresses of daily life, and possibly protect you from illnesses in the future.
Below is a list of the health benefits of eating five servings of fruit each day

1. Reduced risk of a stroke and other cardiovascular diseases
2. Reduced risk of developing type 2 diabetes
3. Reduced risk of developing certain cancers, including mouth, stomach and colon or rectal cancers
4. Reduced risk of developing coronary heart disease
5. Reduced risk of developing kidney stones and osteoporosis

Also a  diet involving regular intake of fruit will provide your body with antioxidants to help prevent free radicals from attacking the body. Free radicals are molecules that are produced when our bodies react with oxygen. They react with other molecules within cells and can damage their proteins, membranes and genes. The damage caused can lead to the onset of disease, in particular Alzheimer’s, heart disease and cancer. It also contributes to the ageing of our bodies.

The following external factors also trigger the production of free radicals in the body:

1. Pollution
2. Sunlight
3. Smoking
4. Alcohol

It always best to eat whole fresh fruit. Fruit that is in season will always be best and the freshest. We’re back to the farmer’s market with this one, plus if you buy in season you’ll eat a larger variety of fruit which is better for you anyway. Support your local community and your health. But fruit in any form will offer benefits for you try dried, frozen or even canned (if it’s in its own juices)

The fruit can be consumed in a number of ways – in smoothies, on its own as a snack, on pizza or dried on breakfast cereal. Eat fruit instead of chocolate or as a snack instead of chips, any fruit will do. Eating fruit as part of your daily diet will make you feel better, look better, and be more active and healthy.  It’s easy to enjoy fruit as part of your diet, and much healthier too.

Enjoy, I’ll be back tomorrow with Tip #21

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Fitness Tip #16 of #31 Increase Your Vegetables

October 16, 2010 by Leave a Comment

We all hate to admit it, but Mom was right on this one! Eat more vegetables.

I want you to eat vegetables at least four times each day. You should be eating 5-7 meals each day and I highly encourage you to eat vegetables at each and every meal. Vegetables are super awesome. They are high in fiber, water, vitamins, minerals, antioxidants, as well as being low in salt and calories. In fact they are so low in calories that on my nutrition plan you are allowed unlimited vegetables. I can assure you of one thing. The increased obesity rates in the US have absolutely nothing to do with people over eating vegetables!

Now here is the challenge with this tip. Don’t mess up perfectly good vegetables with butter, bacon bits, cheese, salt…etc.

Eating vegetables regularly can have many health benefits. They are one of the most natural foods and contain different vitamins, minerals and thousands of other plant chemicals known to provide health benefits. Along with all the many disease-reducing benefits

Vegetables are low in fat and calories, a good source of dietary fiber and provide you with extra energy. All these features help control weight effectively. The presence of many vitamins and other chemicals in vegetables supply the body with nutrients necessary to boost energy production within the muscle cells. This will give you a natural feeling of vitality and the energy to become more active helping to burn more energy each day.

Now keep it fun, since fresh vegetable are the best, visit a farmer’s market whenever you can. Those will be the freshest available. Also you’ll get a greater variety as you’ll tend to be buying the vegetables that are in season. Plus you’ll be helping out your local economy….it’s win, win, win all the way around.

Don’t you just love being a winner?

Now, do as Mom said. And I be back with another tip tomorrow…

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Fitness Tip #13 of #31 Eat Yams/Sweet Potatoes (In place of regular potatoes)

October 13, 2010 by Leave a Comment

Carbs are awesome. I love them. They are essential to your health and fitness. The benefits are huge! Carbohydrates are an immediate source of energy for your body. When carbohydrates are available your body doesn’t need to resort to protein (muscle) to keep you alive. The more muscle you can maintain the higher your metabolism will be and the leaner and fitter and healthier you’ll be as well.

But do you want to know the 2 most important reasons to eat carbohydrates?

1. Your body can only use fat as an energy source if carbohydrates (glucose/glycogen) are present. Ok did you get that? You won’t lose body fat if you don’t eat carbs!

2. Your brain only functions on two things. Glucose (carbohydrates) and Ketone bodies. Ketone bodies are the result fatty acid breakdown in the liver when carbohydrates aren’t present. Remember Ketosis from the Adkin’s Diet? Here’s the deal. Ketosis is a step away from death. Your brain needs to function for you to breath and for your heart to beat! It needs carbs to do it. So when you eliminate carbohydrates you are literally killing yourself in the name of weight loss. Don’t ever do that again. Eat your carbs.

Now carbs have gotten a bad rap because all sorts of things that are bad for you fall into the “Carbohydrate” categories. Simple, refined sugars such as:

1. Sugar
2. Brown Sugar
3. Sugar in the Raw
4. Honey
5. Maple syrup
6. Corn syrup (it is in almost everything)
7. High Fructose Corn Syrup (worst than corn syrup)
8. Refined Grains, white flour, White bread, white rice
9. All deserts have some of these things in them

So how on earth can one eat carbs without getting fat? Simple, eat natural whole grain foods and Fruits and Vegetable (Fitness tip heads up…I get into fruit and vegetables in more detail in future tips).

Today I want you to start with eating either sweet potatoes or yams instead of regular potatoes. While all three are great sources of carbohydrates; sweet potatoes and yams are much more nutrient dense and will improve your health far more that regular potatoes. Yams provide a very good source of fiber, so they digest slower. This helps to keep your full longer and improve blood sugar regulation. They also offer a good source of potassium vitamins B1, B6, and C. They also contain a unique phytoestrogen called diosgenin that is used as a starting material for the synthesis of the hormones estrogen and progesterone.

Yams are a superfood especially since they possess phytoestrogen activity.  They contain large amounts of vitamin B6, which is required by the liver, and also contain folic acid and other B vitamins which help to detoxify excess estrogen. 

You’ll find sweet potatoes and yams in the produce section right by the potatoes. By my definition the sweet potato is white and the yam orange, but yams can come in many colors.  So go grab some Yams. Eat some healthy carbohydrates and start getting fit and healthier.

You know I’ll be back tomorrow!!!

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