Thursday, December 31, 2009

Tired of Water? Check Out These Fat Burning Alternatives

As most of you know, excess sugar is one of the biggest factors that contribute to our body's fat storage. You may also remember, that to lose fat you must always be properly hydrated. At least 100oz a day should suffice. I am a fan of water, no doubt, but I also love to drink things that are sweet. With all the sugary choices out that, here is a couple of the things that I personally like.

SOBE makes a variety of flavored drinks that are great tasting and also very low calories/sugar. Be careful to only get the LEAN series. All the others are just as much sugar as a can of soda. (about 6 teaspoons).

Crystal Light has been around ever since I can remember. The whole company is based on sugar free/low calorie beverages. These are great for making large amounts for a small price. They come in a large variety of flavors and taste great.

Vitamin Water is a newer brand that I like a lot. They are similar to Gatorade but not geared towards athletes. They too come in a couple different styles. The full sugar type and the 10 calorie type. Stick to the low sugar if you need something sweet that will help hydrate you and not spike your blood sugar.

Water is always the best option, but we all need something else sometimes. Just keep making wise choices and you will maintain that lean physique that you always wanted:)

Thursday, November 19, 2009

Nutrition & Exercise Consulting

Ever wondered if a Hollywood actor had problems losing or gaining weight for an upcoming film...probably not. They have the best people that science has to offer to create a diet and exercise program just for them... Yet research shows that 95 percent of dieters struggle. Weight-Loss and Fat-loss doesn't have to be this incredible complex thing we have let it become! Sign up for a free initial consultation so that you can find out which diet or program will be the best for your lifestyle and body composition!

Friday, October 23, 2009

Explaining Sugar Cravings

An enormous percentage of women crave sugar, carbohydrates, or alcohol. In most cases, these food cravings are not true eating disorders, but instead are signs of hormonal imbalance caused by a lack of healthy nutrition.

Your personal issue may be the afternoon snack (often chocolate or candy or a food that’s also heavy in carbohydrates), too many potato chips, the extra glass of wine at night, or a hundred other variations. But the underlying mechanism, and the way to curb cravings, is the same. And it has nothing to do with willpower, or your lack thereof!

Food cravings mean that the body has its signals mixed up. When we are exhausted or blue, we have low blood sugar and/or low serotonin, and the body signals the brain that it needs a pick-me-up. This signal causes a sugar craving or carbohydrate craving.

Serotonin is our basic feel-good hormone. If serotonin is low, we feel sad or depressed. And hormonal imbalance or weak digestion can lead to low serotonin. Unfortunately, sugars and simple carbohydrates release a short burst of serotonin — we feel good for a moment, but soon return to our low-serotonin state — then crave more sugar and simple carbohydrates. It’s a downward spiral.

If you eat a low-fat diet in the hope of losing weight, you unintentionally make the problem worse. If, like millions of women, you have eaten a low-fat, high-carbohydrate diet for many years, or followed fad diets, the odds are good that you have become at least partially insulin resistant.

Insulin is responsible for maintaining stable blood sugar levels by telling the body’s cells when to absorb glucose from the bloodstream. Being insulin resistant means your body stops responding to insulin, and instead grabs every calorie it can and deposits it as fat. So no matter how little you eat, you will gradually gain weight.

At the same time, your cells cannot absorb the glucose they need, so they signal your brain that you need more carbohydrates or sugars. The result is persistent food cravings.

Even worse, insulin resistance leads directly to obesity, diabetes, and heart disease. Many experts believe it is the root cause of the epidemic of those diseases in America today. And a low-fat diet makes it far more likely you will suffer from this condition.

Millions of American women are now trying the Atkins Diet or the South Beach Diet. While these diets are an improvement over the conventional low-fat, high-carbohydrate diet, they can worsen your metabolic problems, because dieting itself is stressful to the body. So many women need to heal their metabolism first before even considering weight loss.

Another cause of food cravings is adrenal fatigue. If you are under a great deal of stress, or suffer from insomnia or sleep deprivation, you are probably exhausted much of the time. This leads to adrenal fatigue or outright adrenal exhaustion, which in turn signals the body it needs a pick-me-up. You may resort to sugar or carbohydrate snacks or coffee during the day and carbohydrates or alcohol at night, all of which exacerbate the problem.

Tuesday, October 13, 2009

Choosing Healthy Drinks

There are many options for what to drink, but without a doubt, water is the best choice: It's calorie-free, and it's as easy to find as the nearest tap.

Drinks that are loaded with sugar are the worst choice: They provide lots of calories and virtually no other nutrients. Drinking them routinely can lead to weight gain and increase the risk of type 2 diabetes.

Other drinks have pros and cons, but in moderation, can fit into a healthy diet:

* Coffee and tea: These are calorie-free, as long as you don't load up on the sugar and cream. They are safe for most people and may even have some health benefits.
* Artificially sweetened drinks: These have no calories—a plus—but their long-term effects on weight and health are unknown, so it's best to limit them, if you drink them at all.
* 100% fruit juice: Fruit juice has vitamins, but it is high in calories, so stick to no more than a small glass (four to six ounces) a day.
* Milk: Milk is also high in calories, so there's no need to drink more than a glass or two of low fat or skim milk a day, and less is fine, if you get your calcium from other sources.
* Alcohol: Alcohol is both a tonic and a poison, and the difference lies in the dose and the person drinking it; moderation is key.

Thursday, September 17, 2009

Super Antioxidant?

To appreciate the possible benefits of antioxidants, you must first understand what an antioxidant is. An antioxidant is anything that slows down or stops oxidation, a chemical reaction involving the uptake of oxygen. For example, the rusting of iron is an oxidation process that results in oxygen being taken from the atmosphere and combined with other elements to form something new. In the context of human cells, many metabolic processes use oxygen and result in the release of new oxygen-containing molecules, such as hydrogen peroxide, that can subsequently damage cells and body tissues and cause disease. An antioxidant is anything that mops up these oxygen-containing "free radicals" and removes them before they can do any damage.

Antioxidants benefits that are being celebrated in popular culture and widely studied in scientific research are those associated with certain diseases. Free radicals are thought to play an important role in the development of heart disease, cancer, physical changes associated with aging, and other health problems. Attention is largely focused on identifying food sources of antioxidants and determining whether the benefits of antioxidants can be increased by supplements containing particular antioxidant molecules.
It turns out that anyone who has used vitamin and mineral supplements has already enjoyed antioxidants benefits without knowing anything about it - a number of the common vitamins and minerals are antioxidants and this characteristic is a large part of their demonstrated contribution to good health. Vitamins that have been particularly noted for their antioxidant properties include Vitamins A, C, and E. Zinc, selenium and calcium are some of the antioxidant minerals. Other common dietary sources of antioxidants include carotenoids (beta-carotene, lutein, lycopene and others), bioflavinoids and related compounds, phenolic acids and related compounds, and various other molecules. The benefits of antioxidants can be obtained from some hormones as well.

Among the identified and suggested antioxidants benefits are protection against cancer, good eye health with prevention of degenerative eye diseases such as age related macular degeneration, protection of the central nervous system, a stronger immune system, and cardiovascular health with increased protection against heart attacks and strokes. These benefits of antioxidants, however, are obtained by including a wide range of different healthy foods in the diet, rather than by taking high doses of one or two specific antioxidants. High doses of antioxidants, in fact, may do more harm than good.
If you want to enjoy the benefits of antioxidants, the best approach is probably the traditional one: eat a healthy diet rich in plant sources and combine this with a healthy active lifestyle. If you suspect that your diet is not what it should be, you might want to add a multivitamin and mineral supplement containing moderate and safe amounts of a variety of antioxidants. Discuss particular heath problems with your doctor.

Wednesday, September 2, 2009

Diabetes Study: Diet Can Help Avoid Drugs

Something we already know, but interesting.

By SHAHREEN ABEDIN Shahreen Abedin Wed Sep 2, 3:40 am ET

In the longest-term study of its kind, researchers pitted two popular diets head to head - a low-fat American Heart Association–style diet and a carb-controlled Mediterranean diet, each combined with regular physical activity - in a population of overweight patients who had Type 2 diabetes.

Researchers found that over the four-year study, patients who adhered to the Mediterranean-style eating plan maintained lower blood-sugar levels for a longer time than those in the low-fat-diet group. On the basis of their findings, the study's authors suggest that some diabetes patients may be able to substitute diet and exercise for blood-sugar-lowering medications.

The study involved 215 overweight adults in Naples, Italy, who were newly diagnosed with Type 2 diabetes. Patients were randomly divided into two diet groups: the low-fat eaters were instructed to follow a regimen rich in whole grains, fruits and vegetables and low in additional fats, sweets and high-fat snacks; no more than 30% of daily calories were to come from fat and no more than 10% from saturated fat. The Mediterranean-diet group was taught to eat lots of fruits, vegetables, whole grains and healthy fats, including olive oil, with an emphasis on lean protein sources such as fish, chicken and nuts. Mediterranean dieters were instructed to limit carbohydrate intake to less than 50% of their daily calories. (Read "Study: Diabetes Linked to Cognitive Decline.")

All dieters were encouraged to exercise regularly and received regular nutrition counseling throughout the course of the study. Regardless of the specific eating plan, the study's participants were required to restrict their daily caloric intake: 1,800 calories maximum per day for men, and 1,500 calories daily for women - a significant reduction from what the average American eats daily (about 2,600 calories for men and 1,800 calories for women, according to government statistics).

By the end of the study, which was published in the Sept. 1 issue of the Annals of Internal Medicine, 56% of patients following the Mediterranean diet were able to control their blood sugar without medication, compared with 30% of those on the low-fat regimen. The Mediterranean dieters were also able to maintain slightly more weight loss than the low-fat group - 8.4 lb. vs. 7.1 lb. - and showed small improvements in triglyceride and HDL cholesterol (the good kind) levels, both risk factors for heart disease.

"A Mediterranean-style diet is a very important part in the treatment of diabetes. We knew that," says Dr. Loren Greene, a New York University Medical Center endocrinologist, who was not involved in the study. "But there just hasn't been a good study to confirm this before." Some past studies have suggested that eating fewer carbohydrates can help diabetes patients lower their blood sugar. Other research has shown that intake of monounsaturated fats like olive oil can improve patients' insulin sensitivity, allowing the body to naturally control blood sugar more effectively. (Read "Heart Risk for Diabetics May Be Exaggerated.")

The current study does not make clear, however, whether diet alone can reduce blood sugar enough to eliminate the use of diabetes medication or whether it is even advisable to forgo medication at all. Participants in the new study were kept off drugs when their A1C levels - a measurement that indicates a patient's blood-sugar levels over the previous three months - were below 7%, the standard cutoff for what is considered controlled blood sugar. But "we don't know for sure if people with A1C levels under 7% still need to be on drugs," says Greene. "The research just hasn't answered that question yet." Recent studies suggest that using blood-sugar-controlling medication even among the 57 million Americans who have prediabetes - meaning they have elevated, but not dangerously high blood sugar and are at very high risk of developing diabetes - may prevent the development of heart disease and stroke.

While diabetes doctors generally agree that the first line of defense against Type 2 diabetes should always be exercise and diet, many recommend also using drugs. For its part, the American Diabetes Association advises patients with Type 2 diabetes to make appropriate lifestyle changes and to start a drug regimen immediately upon diagnosis. Dr. R. Paul Robertson, a spokesperson for the organization, says that for people with diabetes, "the goal should not be to avoid drugs. It is to do everything you can to keep your sugar levels down."

Still, many doctors acknowledge patients' aversion to chronic drug-taking. "Almost universally, people don't want to take medicine if they can avoid it," says Greene. And physicians, including internist Dr. Christine Laine, who is the editor of the Annals of Internal Medicine, point out that the direct and indirect costs associated with taking a drug - even one as widely prescribed as the generic diabetes medication metformin - can serve as a barrier for many patients, especially among disadvantaged populations and those without health insurance.

Whether avoidance of medication in certain cases proves to be reasonable, for now it can at least be used as an effective incentive to improve lifestyle habits, says Greene: "If you are told, 'If you don't want to go on medicine, stick to this diet,' then that's a pretty valuable tool at least for patient compliance."

Tuesday, August 25, 2009

What is L-Glutamine?

Glutamine is an amino acid (building blocks of protein) found in the muscles of the body. In fact, it is the most abundant free amino acid.

Technically, glutamine is classified as a semi-essential amino acid, which means that under normal circumstances the body can manufacture it on its own to meet the physiological demands.

However, there are times that glutamine becomes an essential amino acid due to metabolic stress situations like trauma (including surgical trauma), cancer, burns, and sepsis. Under such conditions, it is important that there is an adequate intake of glutamine to meet the increased demand created by these situations.

With that being said, let’s move to more l glutamine facts and L- glutamine benefits.

L Glutamine Facts: Health Benefits of L Glutamine

General Info

  • Serves as a source of fuel for cells lining the intestines
  • It's involved in more metabolic processes than any other amino acid.
  • Some experts point out that glutamine can pass through the protective blood-brain barrier and, because of this, it is known as brain fuel.
  • Aids in protecting the body from ammonia toxicity.
  • Appears to be necessary for normal brain function.
  • Essential for maintaining amino acid balance in the body during times of severe stress.
  • It's used by white blood cells and contributes to normal immune-system function.

    L Glutamine Facts: Health Benefits of L Glutamine

    General Health Benefits

  • Promotes the maintenance of a healthy digestive tract.
  • May promote mental alertness and improve mood and memory.
  • May boost immune function and fight infection.
  • May decrease sugar cravings and the desire for alcohol.
  • Helps to prevent the kind of muscle loss (wasting) that can accompany prolonged bed rest or illnesses such as cancer and AIDS who may be incapable of manufacturing their own supply of glutamine. Side Note: It's important to note that stress an injury (including surgical trauma) cause the muscles to release glutamine into the bloodstream. In fact, some experts state that during the time of stress as much as one third of glutamine present in the muscles may be released. As a result, stress and/or illness can lead to the loss of skeletal muscle if not enough glutamine is available. Therefore, one of the benefits of L glutamine is to ensure enough of it is available in the body to help prevent muscle loss (wasting).

    Are there any side effects and precautions?

    The Benefits of L Glutamine

    Glutamine supplement is considered safe when used in accordance with proper dosing guidelines. At the time of this writing, the most commonly experienced side effects while taking glutamine include: constipation and bloating.

    However, anyone with cirrhosis of the liver, kidney conditions, Reye’s syndrome, or any type of disorder that can result in an accumulation of ammonia in the blood are advised to avoid supplemental glutamine.

    In addition, because of the potential for side effects and interactions with medications it is crucial that you always speak to a knowledgeable healthcare provider before taking any dietary supplements, including glutamine. This advice is also recommended for anyone suffering from a health condition


  • Friday, August 14, 2009

    New Recipe Blog

    Here is a new Blog my wife and I are putting together for the purpose of providing my clients with healthy recipe alternatives. They are particularly yummy (I am biased though). My wife will be posting a new one everyday until there are a good amount to choose from. Enjoy, and email me with any questions.


    Saturday, August 1, 2009

    Cost of Treating Obesity Soars

    Here is an article I found that is very interesting. We need to take care of ourselves because whether or not we pay for health care by choice or universally, we all pay for each other in the end. Take care of yourself and we all benefit. The responsibility is ours alone and no one elses. Anyways, enjoy!

    "The medical costs of treating obesity-related diseases may have soared as high as $147 billion in 2008, the Centers for Disease Control and Prevention said Monday, as its new director set a fresh tone in favor of more aggressively attacking obesity.

    The cost of treating obesity doubled over a decade, signaling the rising prevalence of excess weight and the toll it is taking on the health-care system. The medical costs of obesity were estimated to be $74 billion in 1998, according to a study by federal government researchers and RTI International, a nonprofit research institute in Research Triangle Park, N.C.

    The findings were released at a conference on obesity held by the CDC in Washington, D.C. The prevalence of obesity rose 37% between 1998 and 2006, and medical costs climbed to about 9.1% of all U.S. medical costs, the researchers said.

    Obese people spent 42% more than people of normal weight on medical costs in 2006, a difference of $1,429, the study found. Prescription drugs accounted for much of the increase.

    The numbers underscore the urgent need for deeper interventions in society and the environment that will make it easier for people to maintain normal weight, Thomas Frieden, the CDC’s new director, told conference attendees. While obesity rates among some population groups have shown signs of leveling off, that is of little comfort, he said: The average American is about 23 pounds overweight. Obesity is causing disabilities and exacerbating health disparities, he said. The average American consumes about 250 calories more a day now than two or three decades ago.

    “Obesity and with it diabetes are the only major health problems that are getting worse in this country, and they’re getting worse rapidly,” he said.

    Change is needed on many fronts, he added. “Reversing obesity is not going to be done successfully with individual effort.”

    While the CDC is not a regulatory agency and has only a $43 million budget this year for nutrition, physical activity and obesity programs, it is now stepping up its efforts to combat obesity. Last week, the agency released a set of recommendations to help communities prevent and combat obesity. They include discouraging the consumption of sugar-sweetened beverages, instituting smaller portion-size options in venues such as government facilities, and requiring physical education in schools.

    As New York City’s health commissioner for more than seven years, Dr. Frieden was known for measures such as banning artificial trans fats in some foods and requiring certain chain restaurants to post calorie counts on their menus. In an article published in April in the New England Journal of Medicine, Dr. Frieden and Kelly Brownell, a professor at Yale University, proposed a penny-an-ounce tax on sugar-sweetened beverages, arguing that those drinks “may be the single largest driver of the obesity epidemic.”

    In his speech Monday, Dr. Frieden said measures that had worked to control tobacco, such as taxes and reducing exposure, could help control obesity, too. Those could include a tax on sugar-sweetened beverages. A 10% price increase on sugared beverages could reduce consumption 7.8%, he said.

    But he didn’t express the proposal as a policy of the Obama administration. The CDC doesn’t officially endorse an increase in taxes on soda, but cites price increases as a proven strategy for tobacco control and says they should be considered as a strategy for obesity control.

    The beverage industry opposes soda-tax proposals. “It’s overreaching when government uses the tax code to tell people what they can eat or drink, said Kevin Keane, a spokesman for the American Beverage Association. “It’s hard to make the connection that there’s a unique tie between soft drinks and obesity.” "

    Saturday, July 18, 2009

    'Superfoods' Everyone Needs

    Experts say dozens of easy-to-find 'superfoods' can help ward off heart disease, cancer, cholesterol, and more.
    By Susan Seliger
    WebMD Feature
    Reviewed by Charlotte E. Grayson Mathis, MD

    Imagine a superfood -- not a drug -- powerful enough to help you lower your cholesterol, reduce your risk of heart disease and cancer, and, for an added bonus, put you in a better mood. Did we mention that there are no side effects? You'd surely stock up on a lifetime supply. Guess what? These life-altering superfoods are available right now in your local supermarket.

    "The effect that diet can have on how you feel today and in the future is astounding," says nutritionist Elizabeth Somer, author of Nutrition for aHealthy Pregnancy, Food & Mood, and The Essential Guide to Vitamins and Minerals.

    "Even people who are healthy can make a few tweaks and the impact will be amazing," Somer says. "I'd say that 50% to 70% of suffering could be eliminated by what people eat and how they move: heart disease, diabetes, cancer, hypertension can all be impacted."

    You don't need specific foods for specific ailments. A healthy diet incorporating a variety of the following superfoods will help you maintain your weight, fight disease, and live longer. One thing they all have in common: "Every superfood is going to be a 'real' (unprocessed) food," Somer points out. "You don't find fortified potato chips in the superfood category."
    Top Superfoods Offering Super Health Protection

    * Beans
    * Blueberries
    * Broccoli
    * Oats
    * Oranges
    * Pumpkin
    * Salmon
    * Soy
    * Spinach
    * Tea (green or black)
    * Tomatoes
    * Turkey
    * Walnuts
    * Yogurt

    Blueberries -- Antioxidant Superfood

    Packed with antioxidants and phytoflavinoids, these berries are also high in potassium and vitamin C, making them the top choice of doctors and nutritionists. Not only can they lower your risk of heart disease and cancer, they are also anti-inflammatory.

    "Inflammation is a key driver of all chronic diseases, so blueberries have a host of benefits," says Ann Kulze, MD, of Charleston, S.C., author of Dr. Ann's 10-Step Diet, A Simple Plan for Permanent Weight Loss & Lifelong Vitality. When selecting berries, note that the darker they are, the more anti-oxidants they have. "I tell everyone to have a serving (about 1/2 cup) every day," Dr. Kulze says. "Frozen are just as good as fresh." Be sure to include lots of other fruits and vegetables in your diet as well. Remember too that, in general, the more color they have, the more antioxidants.
    Omega 3-Rich Fish -- Superfoods for the Heart, Joints, and Memory

    "We know that the omega 3s you get in fish lower heart disease risk, help arthritis, and may possibly help with memory loss and Alzheimer's," Somer says. "There is some evidence to show that it reduces depression as well."

    Omega-3s are most prevalent in fatty, cold-water fish: Look for wild (not farmed) salmon, herring, sardines, and mackerel. Aim for two-to-three servings a week. Other forms of omega 3s are available in fortified eggs, flax seed, and walnuts. These superfoods have the added benefit of being high in monounsaturated fats, which can lower cholesterol.

    Soy -- Superfood to Lower Cholesterol

    A study reported in The Journal of the American Medical Association (2003) showed that a diet of soy fiber, protein from oats and barley, almonds, and margarine from plant sterols lowered cholesterol as much as statins, the most widely prescribed cholesterol medicine. "Look for tofu, soy milk, or edamame -- not soy powder," says Somer. In other words, soy sauce won't do the trick. One caveat: If you have a family history of breast cancer it is not recommended that you eat extra soy.
    Fiber -- Superfood Aids Weight Loss and Checks Cholesterol

    A diet high in fiber will help you maintain healthy cholesterol and blood sugar levels. As a bonus, because fiber helps you feel full longer, it's a great tool in weight management. Whole grains, beans, fruit, and vegetables are all good sources. Try throwing some beans in your salad, recommends Kulze. "Fresh, frozen, or dried are the best. You can use canned, but they tend to be higher in sodium," Kulze warns.
    Tea -- Superfood for Lowering Cholesterol and Inhibiting Cancer

    "The overall antioxidant power of black tea is the same as green tea," says Kulze, "but green tea does have ECGC, a powerful antioxidant that we really do think is quite special." A recent Japanese study on green tea found that men who drank green tea regularly had lower cholesterol than those who didn't. Researchers in Spain and the United Kingdom have also shown that ECGC can inhibit the growth of cancer cells. For a double health whammy, replace sugary sodas with tea.


    OK, OK, you know the drill: Calcium helps build strong bones and prevents osteoporosis. Look for it in dairy products or supplements. Added bonus: Some studies show that calcium helps with weight loss. Here are the calcium levels recommended for adults by the USDA:

    * Age 9 to 18 -- 1,300 mg
    * Age 19 to 50 -- 1,000 mg
    * Age 51 and over -- 1,200 mg

    And Finally, the Yummiest Superfood Yet ... Dark Chocolate

    New research has shown that dark chocolate is packed with antioxidants and can lower blood pressure. Kulze recommends that you look for chocolate with 60% or higher cocoa content; the darker, the better. In addition, the darker it is, the lower the fat and sugar content. Now that's our kind of health food!

    Friday, June 5, 2009

    Thursday, May 7, 2009

    The Many Benefits of Fish Oil

    Fish oil is known for reducing stress, helps regain brain alertness for the once young, and promotes well-being in general.

    Omega 3 benefits a person in many ways related to both mental and body health. For instance, the long-chain omega-3 fatty acids have the power to curb heart disease and prevent mental related illness. It can also reduce diabetes, cancer, dementia, and pain.

    What are the omega 3 benefits?

    1. Mental health booster
    The long-chain omega-3 fatty acids are a brain booster because they contain DHA and EPA that are both vital for the proper functioning of the brain. As a result, brain power is increased, which can lead to increase concentration, increase creativity, and improved memory. The person will grow brighter.

    2. Promotion of vibrant and youthful skin
    Fish oils revitalize aging skin by enhancing the production of youthful-giving collagen and elastin. Anti-inflammatory eicosanoids are responsible for reducing skin inflammation, thus reducing wrinkles that are also produced in high quantity.

    3. Decrease in the development of mental illnesses
    Chemical imbalance–induced mental disorders result when the brain has low level of EPA and DHA. Mental disorders like Alzheimer’s disease, Parkinson’s disease, dementias, schizophrenia and mental illness in multiple sclerosis patients, can develop if the brain cannot regulate mood swings, extreme emotions, and depressions.

    4. Reduced risk of breast cancer
    Fatty acids from fish oils stop the mutation of healthy cells into cancerous cells, inhibit unwanted cell growth, and kill existing cancer cells. As a result, the formation of three common cancers—breast, colon, and prostate cancers—are prevented.

    5. Improve cholesterol level and Prevent heart attack
    Fatty acids found in fish oils like DHA, EPA, and DPA help lower bad cholesterol, LDLs, triglycerides, and blood pressure. They prevents heart attack by taking care of your heart, veins, and arteries. According to research, fish oil fatty acids increase good cholesterol, HDL, , and prevent blood clots from forming before they can inflict damage to the body.

    6. Supplement for pregnant mothers
    According to studies, mothers that take fish oil supplements have lower risk of premature delivery. They promote proper fetus development to avoid growth problems, behavioral disorder, and promote pro-brain development. The fetus develops into a smarter and healthier baby.

    7. Reduction in the development of mental illnesses among children
    Another example of the fish oil omega 3 benefits is its ability to treat ADD, ADHD, dyspraxia, and dyslexia. Children suffering from these disorders are given a renewed hope in life by the resulting improvement in their behavior with fish oil supplements.

    8. Immune system booster
    The enhancement of the immune system is due to the fish oil–induced serotonin production, a hormone that makes people happy. Happiness can deal with emotional issues effectively, thus promoting overall well-being.

    9. Promote calmness and relief stress
    Omega-3 fatty acids can reduce stress and the resulting high stress hormone that can do damage to the body, according to some research.

    10. Reduced inflammatory pain
    Pain from inflammatory arthritis, cystitis, and gastritis, to name a few, is reduced by taking fish oil as supplements or as natural food. Long-chain omega-3 fatty acids help regulate the body’s inflammatory response, thus relieving inflammatory pain.

    Thursday, April 23, 2009

    7 Benefits of Drinking Water

    Most people don’t quite get the health benefits of drinking water yet. They usually think that water is only needed when you feel thirsty and there couldn’t be a bigger mistake than that. About 66% of our bodyweight is water. Our muscles contains about 75% water, our brain tissue contains about 85% water, 83% of our blood is water and even 22% of our bones is water. Because our body contains so much water, it’s vital to keep drinking plenty of water. Without water we would dehydrate. And dehydration can result in our organs not functioning properly which can end in death.

    1. Keep your brain healthy As described in the introduction of this post, our brain tissue contains about 85% water. Drinking water regularly will keep the brain functioning properly. Studies have shown that not drinking enough water, dehydration, can be a key element in causing headaches, migraines, chronic fatigue syndrome and depression.

    2. Water regulates body temperature Water helps regulate body temperature, especially during exercise. When you exercise, you lose water through your breath and by sweating. As the sweat evaporates, your body cools. Replenishing water loss during exercise is crucial for physical performance and good health. Too much water loss will increase your risk of heat exhaustion. In addition to your normal six to eight glasses of water each day, drink a glass before you exercise. Then, for each 20 minutes of exercise, drink another cup or more. Be sure to drink a cup or two after you finish.

    3. Flush out the toxins The function of our kidneys is to remove waste from our bodies. They help to lush toxins such as uric acid, urea and lactic acid the kidneys out of our blood stream. These are the toxins that make us feel sluggish and unwell. The toxins can also put a harmful burden on the other systems in the body. Drinking water regularly lessens the burden on your kidneys keeping us pollution free.

    4. Decrease risk of heart attacks Researchers at the Loma Linda University in California studied more than 20,000 healthy men and women and found that people who drank more than 5 glasses of water a day are less likely to die from a heart attack than people who drink less than two.

    5. Raise your metabolism As described in the post about metabolism, metabolism is the means by which the food we consume is turned into energy. The first chemical process that takes place is digestion. This process will prepare the nutrients in the food to be absorbed by the body and transformed into energy. Drinking plenty of water is essential to maintain a good digestion which in turn keep your metabolism going. The health benefit of water is better utilization of the nutrients you consume resulting in more energy.

    6. Fresh and healthy skin Water primarily stimulates the circulation of blood, fluids, and the necessary elements inside our body. Additionally, it also controls and regulates the skin’s natural balance. When water is warm, it has the power to hydrate, revitalize, detoxify, and oxygenate the skin. Warm water also gets rid of blackheads and makes large pores smaller. Drinking water makes the body more relaxed and invigorated. It also replaces the moisture lost due to everyday activities. Simply put, these are all the benefits of drinking water for skin.

    7. Lose weight by drinking water Drinking water is important if you’re trying to lose weight, some studies have shown that thirst and hunger sensations are triggered together. If there is a slight dehydration the thirst mechanism may be mistaken for hunger and one may eat when the body is actually craving fluid. As most food contains some water, if one doesn’t drink much they may be subconsciously driven to eat more to gain the necessary water supply however, you also gain the undesired effects of increased calorie consumption. Drinking more water can help to prevent overeating and benefit weight loss.

    Sunday, April 12, 2009

    Thursday, March 12, 2009

    3 Rules to Burning Fat

    Being in the profession of health in fitness, I meet people all the time who are currently experiencing a plateau. They have decided to change their lives, eat healthier, and start a regular exercise program. But somehow, they are no longer losing weight. 99% of the time, it comes down to the fact that they are not following these 3 rules.

    1. Eat every 2-3 hours. The biggest misconception with fat loss, is that you have to starve yourself to lose weight. IT IS ABSOLUTELY OPPOSITE. Your body needs fuel and if you starve it, you do not lose fat. In fact, its quite opposite. You lose muscle. Keeping your body filled with healthy, low calorie foods all day is the fastest way to speed up your metabolism and your body's fat burning capability. When my clients miss meals during the day, their results slow dramatically.

    2. Balance your protein, carbohydrates, and fat. Does this mean you need to count calories? No. Think of your metabolism as a car engine. A car needs several ingredients to run smoothly and properly, i.e., gasoline, motor oil, engine coolant, etc. If you leave any of these out, its only a matter of time before something WILL go wrong. The engine dies and you call you mechanic and he tells you that a service is way overdue and now the cost to get your car back to working order is tons of money and could have been prevented with simple maintenance. Our bodies work the same way. Our metabolism needs protein, carbohydrates and fats to burn excess body fat. These nutrients needs to be balanced at every meal. Not just day to day. An easy way to make sure you are doing this is, is to always remember the 3:2:1 rule. 3 parts carbs (1/2 grains, oats, rice, etc, and the other 1/2 veggies or fruit.) 2 Parts protein(lean meats, low-fat dairy, etc) 1 part healthy fats ( you do not necessarily need to add these to your diet. As long as you are choosing low fat meats, dairy and carbs, you will get enough in your day)

    3. Plan for your activity level. If you are going to be more active, you need to have the fuel to do it. So think to yourself every time you eat, what am I going to be doing for the next 3 hours of my life. Morning time would be an obvious time to have a larger meal, and so would the meal just before a workout. As for eating before you go to bed, it does not need to be large, nor does it need to contain a large amount of carbs. (those are for energy)

    It all comes down to these 3 rules. Nutrition can be your friend or your enemy when it comes to fat loss. No one should have to starve themselves, and unfortunately it wont get you the body you want anyways. When these rules are implemented, results are immediate.

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    Thursday, February 26, 2009

    Best Meal Replacement Shake on the Market


    1. 4.5 grams of fiber
    2. High amounts of branched chain amino acids for recovery
    3. Bromelain and Papain which are enzymes that helps break down protein
    4. Amalayse is an enzyme that breaks down complex carbohydrates
    5. Lactase is an enzyme that breaks down milk and milk products
    6. Lipase is an enzyme that breaks down fats

    Tuesday, February 17, 2009

    Positive Reinforcement

    Rainy days are great. Some people may maybe not agree. But as for me, rainy days remind me of living in Holland. The green grass and trees make the air so fresh and clean that I look forward to a morning jog just so I can breath it in.

    This brings me to my next subject of conversation. Once you have found your "why" you need to start looking for the positive sides of everything. I tell everyone I work with, "you are what you eat." This applies to our attitudes as well. We are only as happy as we believe we are. Feeling healthy and looking healthy go hand in hand. So much of how you live is attributed to your attribute that it cannot go without mention.

    I challenge you to look at your life. Look at all the challenges you are faced with, and look for the positive. It would be so easy for me to wake up and loathe running in the rain. Its cold, wet, uncomfortable and inconvenient. But that's not what drives me to succeed. Happiness is a state of mind. So the challenge of the week is to take your personal wellness to the next level. Now that you know why you want this, enjoy the ride. They reward at the end of the road is wonderful, but the road ahead is beautiful.

    Picture by:,%2Brainy%2Bpath%26start%3D20%26gbv%3D2%26ndsp%3D20%26hl%3Den%26sa%3DN

    Thursday, February 12, 2009

    Find Your Why

    I would like to mention some of my thoughts on desire and drive. I have had clients come to me with unclear desires and no real end goal in sight. This is not good. This is a recipe for failure. Most us WANT to have the body we desire, but what is the real underlying reason? That's the real motivation. For each one of us, it is very different and that's why there is no easy answer.

    To truly be motivated, you need to ask yourself why you want it. If you know why, then you will be willing to put in the work to get it. You need to be able to wake up in the morning and remember why you are going to exercise. You need to be able to pass up that cookie, or spend time preparing all your meals before you leave your house for the day. It is so easy to just stop somewhere for the cheap fast food deal, but that is not the way to get what you want. You need to be able to push yourself out of your comfort zone each and every day. Believe it or not, your battle is with yourself. Your body doesn't want to change. The only way to change your body is to do things your are not comfortable with. By that I mean work out a little harder. Eat that sandwich, even when the hamburger is calling your name. Bring your healthy snacks to your business meeting and eat in front of everyone. Stock your car, your office, your house with things you can eat. There is no worse punishment on your metabolism than skipping meals. Reward comes from hard work and determination. Without motivation, you are nothing.

    So what I ask, is for you to ponder today and everyday. What do I want? Why do I want it? What am I going to do to get it?

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    Tuesday, January 13, 2009

    Extra Benefits of Cardio Training

    Cardio training is good for your heart - The increased heart rate you will achieve during your cardio workout will improve the condition of your heart and lungs, by training your heart to pump more blood in fewer beats and your lungs to move more oxygen with less effort. The improvement you will gain in your cardiovascular health will reduce your risk of heart disease and improve your blood cholesterol and triglyceride levels. Aim for 30-60 minutes at least 3 days a week in order to achieve the best results for improving your heart.

    Cardio training will help improve muscle mass - Yes, it's true - You need strength training to gain muscle, but the thirty minutes you spend on those elliptical trainers will help improve your muscle mass, too, especially if you combine the two as part of an interval training program. By going back and forth between cardio training and weight training, you are working your muscles and then letting them relax several times during a workout, which will improve your ability to build that great toned look. In addition, regular aerobic exercise causes the capillaries in your muscles to grow, which helps them to remove waste, such as lactic acid, from your body more easily. This will help improve the health of your muscles, and reduce muscle soreness after your workout.

    Cardio Training Burns Fat - Adding four thirty minute cardio sessions a week to your current training schedule will help you rev up your fat burning capability. The fat loss you will see will help your toned muscles be even more noticeable.

    Cardio Training Revs Up Your Metabolism - In addition to the fat you will burn during your workout, regular cardiovascular training will boost your metabolism for hours after your workout, too, helping you to maximize fat loss all day long.

    Your Immune System Can Improve - People who spend thirty minutes in cardiovascular exercise at least three times a week are less likely to catch colds and other viral illnesses. It is believed that aerobic exercise improves your immune system, making it better able to fight off infection.

    Your Mental State Will Improve - Cardio training causes your brain to release endorphins, the body's natural high. Endorphins act as natural painkillers and stress reducers.

    You Are Likely To Live Longer - The New England Journal of Medicine has found a direct link between regular exercise and longevity.


    Picture by Geff Rossi,

    Tuesday, January 6, 2009

    Back To Work

    Hey Everyone! I know, I know, its been a REALLY long time since I have posted anything. Hopefully the holiday season was as good to you as it was to my family and I. We had the luxury of spending the holidays in the warm weather. To my surprise, the majority of you lost weight over the holidays. That was very nice to come home to. Some of you have asked me how this is possible. It is an interesting phenomena. First of all, despite the fact that we all were not as disciplined at staying away from some of the sweets and unhealthy foods as we would have liked to have been. We have instilled several habits into our daily diet routines, that were not there before. Let me explain.
    Breakfast. As your have all at one time mentioned to me, you wake up like a ravenous wolf. Ready to eat your pillow. (ok, that was an overstatement, you can't not agree) Breakfast, first thing has become a habit. The next thing is that you now are not afraid to eat. Even if you had some sweets here and there, you were trying to eat every 2-3 hours. This keeps that metabolism firing. A major mistake people make over the holidays to eating a really large meal and feeling gross afterwards. In an attempt to combat this feeling and in hope of not consuming more calories, they skip the next couple meals and end up doing this all over again.
    The last reason why most of you continued to lose fat over the holidays is that you were aware of the situation you were in. Whether or not you failed in one area or not, you made better decisions than the rest of the company and you attempted to maintain your exercise regimen.
    I know this sounds familiar to most of you. To all the rest, you are still learning. Life is about living and enjoying. There is no reason why you can't have the body you want at the same time. Its about simple principles and lifestyle changes that you need to make that allow you to have both simultaneously.

    You are all great and I love working with you. Keep the questions coming and remember that everyday is a new chance to give 100%.