Fitness Advice for Men and Women

January 23, 2012
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The Complete Guide to Fats and Oils – What to Cook With (or not), What to Avoid and Why
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butter coconut and olive oil 300×200 The Complete Guide to Fats and Oils – What to Cook With (or not), What to Avoid and Why

by Lisa
RealFoodDigest.com

Choosing the right fats and oils in your food preparation has a dramatic impact on your health. There is much information and misinformation on what constitutes healthy fats. This chart simplifies the best choices of fats for cooking, fats that should not be heated, and which to avoid altogether.

It took our health community decades to recognize the dangers of trans fats in margarine and other butter replacements. And only recently are the anti-inflammatory and immune enhancing benefits of coconut oil, a saturated fat, being publicized. How long do we need to wait until “heart-healthy” vegetable oils are recognized for its inflammatory effects and as a major contributor to modern disease?

Do what healthy traditional societies free of disease have done for generations, eat fats from foods that nature provides, including the highly stable animal and tropical fats and avoid industrial, factory – made processed fats and oils.

Real Food Digest Guide to Fats and Oils The Complete Guide to Fats and Oils – What to Cook With (or not), What to Avoid and Why

Fats and Oils 101

All fats and oils are made up of a combination of three main kinds of fatty acids; saturated, monounsaturated, and polyunsaturated linoleic (LA) or linolenic acid. These refer to the kind of structure these fatty acids have between their carbon and hydrogen atoms.
Saturated Fatty Acids

The carbon chain in a saturated fatty acid are filled, or saturated, with hydrogen atoms.
This saturation creates a compact and highly stable structure that resist oxidation, even under high temperatures.
Saturated fatty acids are found in animal fats and tropical oils.
Monounsaturated Fatty Acids

The carbon chain is missing two hydrogen atoms and has one (mono) double bond instead between two of its carbons – so it is not saturated (unsaturated) by hydrogen atoms.
Monounsaturated fatty acids are not densely packed and bends at the double bond – why these fats are liquid at room temperature and cannot be exposed to high heat like saturated fatty acids.
They are found in olive oil, avocados, and nuts.
Polyunsaturated Fatty Acids (PUFAs)

The carbon chain is missing several hydrogen atoms and contain two or more (poly) double bonds.
PUFAs are highly unstable and sensitive to heat and light that can cause free radicals which harm your body.
They are found in corn, canola, soy, sunflower, safflower, rice bran, and grapeseed oils.
Vegetable Oils and the Omega ratio

“Back in the MI (myocardial infarction) free days before 1920, the fats were butter and lard and I think that we would all benefit from the kind of diet that we had at a time when no one had ever heard the word corn oil.”
- Dr. Dudley White speaking at an American Heart Association fund raiser in 1956.

Vegetable oils may sound healthy but they are highly processed foods that require industrial processes to extract its oils. Part of the process involves using toxic chemicals like hexane and bleaching agents to help extract and deodorize these oils. Even organic expeller-pressed vegetable oils undergo tremendous processing and are exposed to heat and therefore oxidize easily resulting in a toxic food.

A crucial factor for good health is the proper ratio of omega 3 to omega 6 fatty acids in the diet. (Omega 3 fatty acids are triple unsaturated (3 double bonds) linolenic acid and omega – 6 is a double (2 double bonds) unsaturated linoleic acid). The exponential rise of vegetable oil consumption in our diets (found in all processed foods) and grain feeding of cattle and poultry has altered the ideal healthy omega 3 to omega 6 ratio.

The high omega – 6, polyunsaturated vegetable oils like corn, canola, soy, sunflower, safflower, rice bran, and grapeseed oils, increase inflammation in the body and are associated with;

cardiaovascular disease
diabetes
obesity
IBS
asthma
cancer
auto-immunity diseases
high blood pressure
infertility
weight gain
blood clots

These polyunsaturated vegetable oils – especially when heated – damage your cells, metabolic function, gene expression, and hormone functions. (Borage, evening primrose, and hemp oil are exceptions, though they are PUFAs they function as anti-inflammatories: are GLA Gamma-linolenic acid). This is why the addition of fish oils and cod liver oil supplements (omega – 3) are so popular in the natural health care industry.

Vegetable oils, if not organic, are likely derived from Genetically Modified Organisms (GMO’s), another important reason to avoid them. Read more about the health dangers of GMO’s and how to avoid them.

Note: It is possible to go the other extreme as well and become deficient in omega – 6 fats, though very uncommon. Read more about Omega – 6 Deficiency at the Agriculture Society website.
What about Saturated Fats?

“The greatest scientific deception of this century, perhaps any century.”
- Geroge Mann, American scientist, criticizing the diet-heart hypothesis; the idea that high cholesterol foods cause heart disease.

The diet-heart hypothesis or lipid hypothesis first proposed by Ancel Keys surprisingly has little evidence to support it. Heart disease was rare in the early 1900′s when our diets were much higher in animal fats. The elevated triglycerides in the blood linked to heart disease do not come from dietary fats, but are produced in the liver from excess sugars from carbohydrates like refined sugars and white flour and from fructose. What is contributing to heart disease is the excess consumption of vegetable oils, hydrogenated fats, and refined sugars in our modern diet.
Essential Roles of Saturated Fatty Acids

enhance the immune system (needed by the white blood cells)
needed for strong bones (helps absorb calcium)
provide energy and structural integrity to the cells
protect the liver from alcohol and other toxins
healthy lungs (saturated fatty acids create the surfactant that and protect coat the lungs airspaces)
building blocks for hormones
assist in mineral absorption and
cardiovascular health
building blocks of a healthy brain and nervous system

Read the Full Article Here: http://www.realfooddigest.com/complete-guide-to-fats-and-oils/

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Have you heard about the Gerson Tapes? They’re a collection of interviews and teachings from Charlotte Gerson, who runs the Gerson clinics that have successfully treated thousands of cancer patients with a therapy based on cleansing, detoxification and live foods nutrition.

The treatment is so successful that, even today, thousands of patients from around the world flock to the Gerson clinics in Mexico (www.Gerson.org) to heal themselves of cancer, diabetes, heart disease and other chronic degenerative conditions.

Why are the clinics in Mexico? Because, not surprisingly, U.S. authorities have outlawed all natural cancer treatments in America and even viciously attacked the top scientists who discovered scientifically-validcancer cures that really work. Want some proof? Watch the shocking documentary ”Burzynski” and you’ll be stunned by what you learn.

That documentary is available to be watched, full length, at no charge right now at NaturalNews.TV. Seriously, watch this video and you will be absolutely blown away by how the government has declared war on our country’s best anti-cancer pioneers who could cure millions of people.

How many people do you know including yourself that go to their fitness club and spend a couple of hours working out. Now if your on a program and taking some coaching then this article is not for you however if you know someone like we all do that kills hours at the gym and then brags about these super long workouts then my question is what are you doing for 2 hours. To be honest unless you have lots of free time and really enjoy hanging out at your fitness centre of choice I really believe your not maximizing the time wisely.

This is not to criticize anyone’s intelligence but to keep that person coming back month after month.

At some point there will be a time crunch meaning family or business will need more of you and the massive amount of time at the gym will be challenged. Also there comes a motivation factor because when you don’t see the desired results, all that time will seem wasted. We have enough trouble being consistent and motivated so don’t throw big obstacles in the path.

Write down your major goal or why you want to workout as there could be a couple of big health reasons for going but then list all the benefits that will come from from achieving this goal. When we know why were doing something the how becomes so much easier and by listing your major purpose and benefits then this becomes a mental pattern. Now going back to the long workouts and the time it can consume as this will be a sticking point. Since there could be several big reasons for going then by listing them in order of importance will help you define your fitness program. This will take the advice of someone with experience such as fitness coach or instructor as they should be able to help you design a fitness program that can be done in 30 – 40 minute workouts. Rome wasn’t built in a day and neither should your workout cover everything each visit to the gym.

I’ve spent enough hours at fitness clubs myself and at some point you realize that if this is going to last we need to economize these session’s. Now lets be honest also because people say it get boring but the truth is there is no end to the ways exercise programs can be changed around and with all the new fitness facilities around there is plenty of new equipment to catch your attention. Know what you want to accomplish in a reasonable time frame is key and what you are willing to do to achieve it. Can you break it down to smaller time allotments with some intensity to help manage your time better. If someone goes to the gym and dabbles at exercising by doing a little bench pressing then talking, and a while later some rowing and talking then the hours pass by with no results so you tell yourself it was a waste of time.

Define your purpose with some targets, develop the program into 30 minute or so time frames and pick up the intensity. Now one key factor is if your workout programs has a certain piece of equipment listed and it’s busy then do something similar so don’t just stand there waiting for 5 or 10 minutes. Learning to be flexible and creative which will help speed things up because if you know ahead of time what your going to do then look around for alternatives that suffice so you can keep the program in the time you’ve set. This will keep you coming back and help manage your time so some other part of your life doesn’t have to suffer so be smart and be fit.

Richard

After talking to a few personal trainer friends of mine about who starts and completes their workout plans, I noticed a few common threads in the conversation. Men – well, most guys anyway, have little or no trouble starting and continuing with a workout routine. Their biggest problem is they seem to “know it all” and are the worst for going to the gym but not performing the exercises correctly or sticking with the set plan. (Please remember this is all reported news from several trainers that spend most of their time in gyms, so don’t be too hard on me!) Men, it seems, like to get through the workout as fast as they can, sacrificing form and even cutting the sets short. Apparently, a lot of  ’posing’ goes on in front of the mirrors. However, they are consistent and usually complete their memberships and often sign on again.

The ladies however…tsk, tsk..tsk…so it’s reported, have a difficult time getting started. And when they do finally get around to it, they don’t finish what they set out to do. On the plus side however, my trainer friends were happy to inform me that the women that do start, work harder, stick with the routines set out for them and follow correct form to the best of their ability, much better than men. Yeaaa ladies!

How to get started

So girls – here’s a few tips to help get you motivated, get you off your butt, get you going, and hopefully help you complete what you set out to do.

Willpower – and you have to understand this; Relying just on willpower WILL NOT WORK! Willpower may get you through short term goals,which in itself is a good thing but you need to make a plan for long term success…and that requires  goal setting and discipline.

Goal setting. Each day your motivation levels will change but if you have a system of goals in place, written down somewhere you see them regularly ( bathroom mirror, refrigerator door, computer screen – not on your car’s steering wheel however ) you will be more likely to commit to completing those goals.

Focus. Staying focused is hugely important. However, some days you just don’t feel like exercising or eating that healthy snack. Guess what? You’re not alone so don’t beat yourself up over it. Have “your” day, get it over with and move on.

Diets. Notice the first three letters? Right. Say goodbye to diets and create a meal-plan that works for you. Base it on your tastes, and your goals. Get help on this one if necessary. Remember that another person’s food plan may not work for you. It has to be adapted for you and you alone.

Putting it all together

Goal setting.

Set short term ( daily) , midterm ( weekly) , and longterm goals which can be monthly or many months.

Making one huge goal, say losing 25 kilos, without any planning is just a plan for failure. Losing the 25 kilos is a fantastic achievement but you nee to break it down into daily, weekly and even monthly goals….and WRITE them down. That way you actually make yourself accountable to yourself. Checking at the end of the day to see what you’ve accomplished is a little victory and those little victories will spur you on to continue with the plan. The same can be said for the weekly and monthly goals.

Breaking things down.

Go easy on yourself. Big tasks are daunting so break it down into smaller and more manageable tasks. Besides not having too much to handle you get a better view of what may cause you trouble or what you can adapt to easily. That way you know what needs the most work and what you are doing right.

Visualization.

You may not see the results immediately and that throws some people off. Try visualizing the end results. Imagine what you will look like when you lose that weight or tone that tummy. I knew one lady that actually put out clothes she wore before and she worked toward getting back into them. She could “see” how beautiful she looked in those clothes again.

Direct your anger.

Not being what you want is often frustrating and that makes people mad at time. Direct that energy into part of your plan. It’s a fantastic motivator. You all heard the quote, “ I’m mad as hell and I’m not going to take it anymore.”. So – don’t take it. Use the anger as the catalyst to fire you into action. “Oh yeah!  A few calories! I’ll show you who’s in charge!” Harness that power and go get ‘em.

So if you have something you need accomplished, be it losing weight, toning your body, or learning a new skill, following these basic steps should help you get started and most importantly, complete what you set out to do.

OK girls – get out there and get it going on!

Take care – stay well … and smile

Coach Doug

I’m convinced that many of today’s aches and pains – basic colds and flus and in fact many or most of the “dis-eases” that is overtaking our society can be prevented, stopped and or reversed, if your body has the proper pH balance. Achieving that balance isn’t too difficult. Knowledge – knowing you have to make the change and mind set – actually deciding to make the change. That’s it – that’s all. Knowledge is useless if it just sits and rusts in your brain. Action is needed for any kind of reaction.

Without going overboard I’ll try to explain the why’s, what’s and how’s of attaining a proper pH balance to lead you to a healthier life. Read on Macbeth…

The technical…

A raw food diet naturally maintains the body’s proper pH. In simple terms, pH measures, on a scale of 0 to 14, the level of hydrogen ion concentration. A pH level over 7.0 is more alkaline; a pH level under 7.0 is more acidic. Pure water and typical human saliva are pH neutral. Healthy human blood is slightly alkaline. …and you’ve got to stay Alkaline – enough said – that’s a fact jack – no if’s ands or buts – full stop

When we are younger we are natural alkaline producers. That’s why kids can get away with the garbage they are fed as snacks and treats. Humans can basically handle that up until early teens or maybe even into the early twenties. Then the body really starts changing. That’s because nearly everything we are exposed to – foods, environmental toxins, even stress – contribute to an acidic condition in our bodies, and our natural buffer systems become less efficient over time at neutralizing that acid. We go from being in a more or less continuous alkaline state to having chronic acidosis, or chronic excess acidity.

The body uses acids to help digest proteins and alkaline or bases, to digest starches. But optimum body health is maintained when it is consistently in an alkaline state.

There is a ton of research out there that proves we are healthier when we have an alkaline system Now – to become and maintain an Alkaline body, 80 percent of what we eat should be alkaline and just 20 percent acidic. ( I’ve read different percentages but this seems to be the general concensus).The pathetic diet most people have in North America is almost the opposite – too heavily dependent on processed foods and too deficient in fresh fruits and vegetables. Grand ma was right again…”Eat your Veggies!” See! It’s not that difficult – just eat what nature provided and get your hands out of the bags, boxes and cans. The North American diet is made up primarily of dairy products, wheat and animal protein which is very acid heavy and contributes to weakening your overall physical and mental health. The preservatives and chemicals in all the processed food do absolutely nothing to help either.

…help prevent illness

Dr. Young, author of The pH Miracle Diet, and others, me included, believes excess body acidity can lead to headaches, arthritis, dry skin, fatigue, recurring infections, obesity and general weight gain, and anxiety…and more. The best way to maintain our pH balance is by eating alkaline foods. A raw diet is the easiest way to ensure proper alkalinity. The foods highest in alkaline include vegetables, alternative grains, vegetarian protein and some fruits. A raw diet is also easier on your digestive system and gives your body more nutrients and vitamins, which in turn makes it runs more efficiently. When the body is alkaline, colds along with many other diseases cannot live. Here’s a few – just a few on that list; most degenerative diseases, including acid reflux or indigestion, gout, cardiovascular disease and heart disease, high blood pressure, high cholesterol levels, kidney stones, urinary incontinence, arthritis, osteoporosis, cancer, diabetes, systemic weight gain and obesity.

An imbalanced body pH can also be at the root of many common symptoms (always be aware of “symptoms”) such as constipation, digestive problems, heartburn, headaches, frequent colds, fatigue, and sleeplessness, just to mention a few. Your body is trying to tell you something when any of these things are occurring.

…and lose weight!!

News flash for all you dieters … keeping a proper alkaline level will also make us lose weight. When your pH level becomes acidic, your body automatically tries to protect itself so it stores the excess acid in fat cells. The more acid it has to remove the more fat cells required to sore it. So it stands to reason, one of the best ways to lose weight is to reverse the process: change to a high alkaline diet that cleanses your body of excess acid. The body no longer needs the extra fat cells and…tada! – you will lose weight. Here’s a great way to start your day and began the Alkalizing process: Add a freshly-squeezed lemon to a glass of water and drink. How simple is that? It is one of the easiest ways to immediately add alkalinity to your body. Even though lemon seems acidic, once metabolized it is actually alkaline.

…pay attention here

Here are a few notes to make you stop and think and hopefully start again to take action to get that pH balance you need.

* Cancer thrives in an Acidic environment…
* Cancer can not live and dies in an Alkaline environment

* Bacteria thrive in an Acidic environment…
* Bacteria can not live and dies in an Alkaline environment

* Yeast (Candida) thrives in an Acidic environment…
* Yeast (Candida) can not live and dies in an Alkaline environment

* Viruses thrive in an Acidic environment…
* Viruses can not live and dies in an Alkaline environment

**There is a perfect relationship between humans and plants**

* Plants give off Oxygen and live off Carbon Dioxide…
* Humans give off Carbon Dioxide and live off Oxygen

* Plants thrive in an Acidic environment but die in an Alkaline environment…
* Humans thrive in an Alkaline environment but die in an Acidic environment

WE NEED PLANTS!

7 Good Reasons Why a Balanced pH is Critical for the Body:

1. Proper fat metabolism and weight control.

When the body is in its natural alkaline state, body weight and insulin production normalize. When we alkalize the body, it works so well at dropping excess weight that many of us lose weight just by eating more alkaline foods, and by adding supplements that alkalize to our diets.

2. Proper calcium utilization.

The body will do anything to maintain a balanced pH, including the leaching of important minerals like calcium, potassium and sodium from the tissues. To maintain alkalinity, the body first goes for sodium, then potasium, and then calcium. It literally leaches the calcium from your bones, making your bones porous and fragile. This is a major contributor to both osteoporosis and osteoarthritis.

3. Appropriate cholesterol levels

Balancing your pH helps to maintain proper cholesterol levels so that plaque does not form.

4. Controls cancer cells.

Cancer cells thrive in an acidic environment, and perish in an alkaline one. Cancer cells simply cannot survive in an alkaline environment!

5. Proper electrolyte activity and efficient heart function.

Proper electrolyte activity is crucial to balanced energy levels.

6. Smooth blood flow.

Alkalizing helps to remove plaque from the arteries, veins, and heart tissue.

7. Healthy oxygen flow.

When we alkalize the bloodstream, it flushes toxins from tissues and protects against premature

Alrighty then – I hope that was informative and gave you something to think about. I’ve seen it time and time again. People are always getting sick – the ones that balance their pH become well and healthy – those that don’t remain sick or become even more sick and quite often develop some other serious disease. It’s a no brainer.

Until next time…stay well

Doug

Here’s a neat list I found…but don’t know who to contribute it to or thank.

Alkaline: Meditation, Prayer, Peace, Kindness & Love
Acid: Overwork, Anger, Fear, Jealousy & Stress

Extremely Alkaline Forming Foods – pH 8.5 to 9.0
Extremely Acid Forming Foods – pH 5.0 to 5.5

9.0 Lemons 1, Watermelon 2

8.5 Agar Agar 3, Cantaloupe, Cayenne (Capsicum) 4,
Dried dates & figs, Kelp, Karengo, Kudzu root, Limes,
Mango, Melons, Papaya, Parsley 5, Seedless grapes
(sweet), Watercress, Seaweeds

Asparagus 6, Endive, Kiwifruit, Fruit juices 7, Grapes
(sweet), Passion fruit, Pears (sweet), Pineapple,
Raisins, Umeboshi plum, Vegetable juices 8
5.0 Artificial sweeteners

5.5 Beef, Carbonated soft drinks & fizzy drinks 38,
Cigarettes (tailor made), Drugs, Flour (white, wheat)
39, Goat, Lamb, Pastries & cakes from white flour,
Pork, Sugar (white) 40

Beer 34, Brown sugar 35, Chicken, Deer, Chocolate,
Coffee 36, Custard with white sugar, Jams, Jellies,
Liquor 37, Pasta (white), Rabbit, Semolina, Table
salt refined and iodized, Tea black, Turkey, Wheat
bread, White rice, White vinegar (processed).

Moderate Alkaline – pH 7.5 to 8.0
Moderate Acid – pH 6.0 to 6.5

8.0 Apples (sweet), Apricots, Alfalfa sprouts 9,
Arrowroot, Flour 10, Avocados, Bananas (ripe),
Berries, Carrots, Celery, Currants, Dates & figs
(fresh), Garlic 11, Gooseberry, Grapes (less sweet),
Grapefruit, Guavas, Herbs (leafy green), Lettuce
(leafy green), Nectarine, Peaches (sweet), Pears
(less sweet), Peas (fresh sweet), Persimmon,
Pumpkin (sweet), Sea salt (vegetable) 12, Spinach

7.5 Apples (sour), Bamboo shoots, Beans (fresh green),
Beets, Bell Pepper, Broccoli, Cabbage;Cauli, Carob
13, Daikon, Ginger (fresh), Grapes (sour), Kale,
Kohlrabi, Lettuce (pale green), Oranges, Parsnip,
Peaches (less sweet), Peas (less sweet), Potatoes
& skin, Pumpkin (less sweet), Raspberry, Sapote,
Strawberry, Squash 14, Sweet corn (fresh), Tamari
15, Turnip, Vinegar (apple cider) 16
6.0 Cigarette tobacco (roll your own), Cream of Wheat
(unrefined), Fish, Fruit juices with sugar, Maple
syrup (processed), Molasses (sulphured), Pickles
(commercial), Breads (refined) of corn, oats, rice &
rye, Cereals (refined) eg weetbix, corn flakes,
Shellfish, Wheat germ, Whole Wheat foods 32,
Wine 33, Yogurt (sweetened)

6.5 Bananas (green), Buckwheat, Cheeses (sharp),
Corn & rice breads, Egg whole (cooked hard),
Ketchup, Mayonnaise, Oats, Pasta (whole grain),
Pastry (wholegrain & honey), Peanuts, Potatoes
(with no skins), Popcorn (with salt & butter), Rice
(basmati), Rice (brown), Soy sauce (commercial),
Tapioca, Wheat bread (sprouted organic)

Slightly Alkaline to Neutral pH 7.0
Slightly Acid to Neutral pH 7.0

7.0 Almonds 17, Artichokes (Jerusalem), Barley-Malt
(sweetener-Bronner), Brown Rice Syrup, Brussel
Sprouts, Cherries, Coconut (fresh), Cucumbers, Egg
plant, Honey (raw), Leeks, Miso, Mushrooms, Okra,
Olives ripe 18, Onions, Pickles 19, (home made),
Radish, Sea salt 20, Spices 21, Taro, Tomatoes
(sweet), Vinegar (sweet brown rice), Water Chestnut

Amaranth, Artichoke (globe), Chestnuts (dry
roasted), Egg yolks (soft cooked), Essene bread 22,
Goat’s milk and whey (raw) 23, Horseradish,
Mayonnaise (home made), Millet, Olive oil, Quinoa,
Rhubarb, Sesame seeds (whole) 24, Soy beans
(dry), Soy cheese, Soy milk, Sprouted grains 25,
Tempeh, Tofu, Tomatoes (less sweet), Yeast
(nutritional flakes)
7.0 Barley malt syrup, Barley, Bran, Cashews, Cereals
(unrefined with honey-fruit-maple syrup), Cornmeal,
Cranberries 30, Fructose, Honey (pasteurized),
Lentils, Macadamias, Maple syrup (unprocessed),
Milk (homogenized) and most processed dairy
products, Molasses (unsulphered organic) 31,
Nutmeg, Mustard, Pistachios, Popcorn & butter
(plain), Rice or wheat crackers (unrefined), Rye
(grain), Rye bread (organic sprouted), Seeds
(pumpkin & sunflower), Walnuts

Blueberries, Brazil nuts, Butter (salted), Cheeses
(mild & crumbly) 28, Crackers (unrefined rye),
Dried beans (mung, adzuki, pinto, kidney,
garbanzo) 29, Dry coconut, Egg whites, Goats
milk (homogenized), Olives (pickled), Pecans,
Plums 30, Prunes 30, Spelt

Neutral pH 7.0  Ñ  Healthy Body Saliva pH Range is between 6.4 to 6.8 (on your pH test strips)

Butter (fresh unsalted), Cream (fresh and raw), Margarine 26, Milk (raw cow’s) 27, Oils (except olive),
Whey (cow’s), Yogurt (plain)

By Doug Bowers

OTE: Match with the numbers above.

Nutrition – basically it is what your body needs to function properly. Your intake of food will change depending on what you are looking to achieve. Want to gain weight> Lose weight? Build stamina for distance running? Pack on a few pounds of solid muscle? Whatever your goal Nutrition is the foundation and without a solid foundation – everything will collapse.

The Basics ( Click here if you are relatively new and just trying to get a handle on where to start and what’s real vrs hype)

What’s next? If you can tell a carb from a Protein – click here

Bring it on. For those of you looking for more detailed information

This past week I went out and asked several people this simple question: What is Nutrition? The responses were quite surprising. Here’s a few of the better ones.
Isn’t it something you study about food?
It’s the food we eat.
Nutrition is how our body uses Proteins and those Carbo—thingys and how they make us strong.
It’s how food is used in our system.

OK. You get the picture. Most people have a basic idea of what Nutrition is but nobody gave me a clearly decisive answer. So that got me thinking. If so many people don’t even really know what Nutrition even is–how in the world are they expected to make proper decisions about what they eat? I mean come on…. Carbo-thingys!

Here’s one of my favorite definitions I found on the web.

Nutrition—the scientific study of food and drink (especially in humans);

Nutrition (also called nourishment or aliment) is the provision, to cells and organisms, of the materials necessary (in the form of food) to support life. Many common health problems can be prevented or alleviated with a healthy diet. My point here is the importance of good Nutrition. It is the Nourishment you cells require to function properly…to support life. Getting proper nutrition is the starting blocks for everything else; losing weight–gaining weight–enhancing performance–sleeping better—basically everything relating to your health. There are other things you can do along the way but without proper nutrition, most everything else is pointless.

Nutrition – Let’s Get Started

By Fitness Advice

OK,  I’ll keep this simple; Nutrition – nutrients – the fuel our cells need to function properly…and to be repaired – please remember that fact.

There are Macro Nutrients and Micronutrients – Let’s see what they are.

Macronutrients:
Carbohydrates
Fat
Protein
Fiber

Carbohydrates

It is often said that according to the Acceptable Macronutrient Range, 45% to 65% of your energy foods should be carbohydrates. Those numbers will and do vary depending on your circumstances.

Common names are:

Carbohydrates, Carbs, Sugars or… Carb-thingys!

What are Carbohydrates used for?

They act as the main source of energy for your body.
They create and energy reserve when they are stored (glycogen).This is why there is much hype about a low carb diet when trying  to lose weight but that also needs more discussion.

Best Sources of Carbs:

Found in all plant foods such as grains veggies, fruits and legumes
It is also found in milk and milk products – but milk and their by-products are also a confusing topic to be discussed later on. (Just be careful with that white liquid they sell in plastic bags and cartons!)

OK – that wasn’t too painful was it? Let’s move on…

Fat

Common names are:

Fat, Lipids

Again – that Acceptable  Macronutrient Distribution Range – let’s call it AMDR from now on says 20% to 35% of  energy should come from fats…but please note less than 1o% of the total energy should come from saturated fats. There are many forms of fats such as EFA’s ( essential fatty acids) and trans fats– again we will talk about them later on…

What exactly is fat used for? (This is a surprise for many people)
It provides energy during endurance exercise, in between meals, and in times of starvation—not real starvation but it time when you are not eating.
It is an essential component of all your cells  membranes
It insulates and acts like a shock absorber for bones and organs
Unsaturated fats decrease  the risk of heart disease

Omega 3 fatty acids assist in growth, development, and brain function.

Best Sources of Fats:
Unsaturated fats (the so called ‘good fats’) are  found in vegetable oils, salad dressings and margarines made from vegetable oils, avocadoes, ground flax seeds, nuts, seeds, and fatty fish, such as salmon, sardines, and mackerel
Saturated fats found in high fat cuts of beef and pork, full fat dairy products, butter, and snack foods, such as cookies, pastries, and doughnuts
Trans-fats found in some margarine, deep fried food, and snack foods, such as chips, crackers, pastries, and doughnuts.

Fats are the one Macronutrient that is most misunderstood. They really need to come from a natural source and everything else needs to be regulated.

Protein

Common names are:

Protein, Peptides

(AMDR): 10-35% of energy should come from protein each day.

What is Protein used for?
Builds and maintains muscles, organs, skin, and blood
Assists in energy metabolism and cell processes
Defends body against disease through immune function

Best Food sources:
Meat, fish, poultry, milk products, tofu, nuts, seeds, legumes, grains

Fiber

Common names

Fiber (Fibre)

What is Fiber for?
Increases satiety, therefore assisting in weight management
Lowers blood cholesterol
Decreases risk of heart disease, type 2 diabetes, and reportedly, some forms of cancer – though this point is definitely open for discussion.
Maintains GI system health

Best Food sources
Whole grains, such as brown rice, wild rice, oatmeal, barley, bulgur, kamut, spelt, quinoa, and millet
Whole grain products, such as whole wheat bread, cereal, and pasta
Vegetables, fruit, and legumes

Whereas Fats are misunderstood – Fiber is too often over looked and under used. It is vitally important to keep you “regular” and believe it or not that is a major key to good health.

Well – that’s the best of the basics. If you stayed with us so far thank very much and congratulations! You’re moving in the right direction. Look for the next article on the minerals our bodies need. I’ll do my best to keep it to the point.

Until then

Stay well

Doug and Richard

There are a variety of reasons why we “bag out” or can’t seem to get through the day without a ‘catnap’. Shift -work, medication, stress, sleep difficulties or illness all contribute to that dip in energy somewhere during your day.

Though some of those issues may need specific attention, you can generally maintain your energy levels throughout the day and evening with a change in diet. Improper eating habits are the fundamental base for so many health issues it boggles my mind. People run around looking for that magic pill or quick fix – when in fact, all they need is the right foods in the right proportions.

Here are a few basic guidelines – not overly complicated – that if followed properly will help to give you energy and possibly help with other health issues as well.

1. Protein: Fish, meat, dairy products, beans

If you eat only salads with no meat, fish, or beans for lunch but discover yourself ‘nodding out in the early afternoon, chances are that lacking protein is your problem…and it can become more than just a lack of energy. Studies have shown that people who skip protein for breakfast, for instance, are more apt to be depressed, stressed, and less physically fit than those who regularly add protein to their plates.
Amino acids, which make up proteins, are the body’s building blocks, growing and repairing everything from blood vessels to hair. Amino acids also help increase levels of neurotransmitters that in turn boost mood and alertness.
What the experts say…but always adjust to your needs: 0.8 gram of protein per kilogram (0.36 gram per pound) of body weight. For example, if you weigh 68 kilograms (150 pounds), you need 54 grams of protein. One serving of beef tenderloin has 32 grams of protein; ( Strive for beef that is grass fed and hopefully antibiotic or chemical free.) 1 cup (250 milliliters) of black beans, 15 grams; and 1 cup (250 milliliters) of milk, 8 grams
2. Iron: Red meat, molasses, beans
Iron deficiency is the most common cause of anemia, leading to a low volume of red blood cells that result in fatigue. Symptoms include weakness, pallor, fatigue, and brittle nails. If you suspect anemia, check with your doctor. Most cases are caused by blood loss (for example, from a bleeding ulcer or heavy menstrual flow).
What the experts say…but always adjust to your needs: The recommended amount of iron is 8 milligrams per day for men and menopausal women and 18 milligrams for menstruating women. One 90-gram (3-ounce) serving of beef has 3.2 grams, and a cup (250 milliliters) of soybeans provides 8.8. These quantities of course will vary depending on the food source.
Something worth knowing! Our bodies absorb iron much better from meat than from plant foods. If you get most of your iron from vegetarian sources like beans and peas, eat them with foods like citrus fruits that are high in vitamin C, which aids iron absorption.

3. Complex carbohydrates: Whole grains, fruits, vegetables
Carbohydrates – thats your bodysuit main source of energy. HOWEVER most people have a tendency to eat too many “simple” carbs that digest quickly, and that sends blood sugar on a roller coaster ride and that my friend will sap your energy rather than giving you energy. You should choose ‘complex-carb’ foods like brown rice over white, to get a steady supply of energy. Generally, people who regularly eat high-fiber cereal at breakfast, have more energy, mental clarity, and less emotional upset than those that do the ‘coffee and muffin thing.
Whole grains are also a good source of B vitamins. Run low on these “B”s, and you’re going to feel that lack of energy we were talking about. They have many functions, including the breakdown of carbohydrates, fats, and proteins into glucose, the fuel our bodies run on.
What the experts say…but always adjust to your needs: The people in the know recommend 7 to 10 daily servings of fruits and vegetables. Try to get at least three carbohydrate servings from whole grains like whole wheat or brown rice. A serving of bread is one slice; a serving of rice is 1/2 cup (125 milliliters).

4. Vitamin C: Citrus fruits, peppers, broccoli
Most of us have heard how the 17th century sailors that were sick and dying from scurvy were miraculously saved by sipping lemon juice. Studies have found that vitamin C deficiency is associated with fatigue. C is necessary for a healthy adrenal system, which helps prevent fatigue from physical or emotional stress. It also helps fight off infections and helps us absorb iron. C – I mean see – it’s all about balance.
What the experts say…but always adjust to your needs: 75 milligrams a day for women and 90 milligrams a day for men, – thats the standard recommendations I think more is much better. One red bell pepper has about twice that amount; a cup (250 mL) of broccoli also provides more than the quota. So I’m sure you can manage to munch your way through more than those in a day!
Something worth Knowing! Cooking reduces vitamin C by about 25 percent, so eat some fruits and veggies raw. Actually – I prefer to eat them all raw…at the very most lightly steamed.

5. Magnesium: Pumpkin seeds, spinach

Remember Popeye? “I’ll fight to the finish ‘cause I eats me Spinach…”. Well – he was on the right track for creating energy. Sorry to get a little technical here but – One of its nutrients, magnesium, is essential for the production of a molecule called adenine tripolyphosphate, the end product of food’s conversion to energy. Magnesium also relaxes muscles and aids sleep. If we don’t have enough, we feel tired and weak. So take Popeye’s lead and chow down on your Spinach.
What the experts say…but always adjust to your needs: 400 to 420 milligrams of magnesium daily for men; 310 to 320 milligrams for women. A quarter cup (50 ml) of pumpkin seeds has 185 milligrams; a cup (250 mL) of cooked spinach has 157. Have you notices you need a good variety of veggies and fruits?

6. Beta-carotene: Sweet potatoes, carrots
Beta-Carotene needs a discussion on it’s own – we’ll get to that at a later date – for now know this – by adding color to your plate, you’ll add energy to your life. Beta-carotene, the vitamin A precursor, puts the color in carrots sweet potatoes and spinach. It helps boost a depressed immune system, and this, though not realized by most people, is often at the root of chronic fatigue.
OK – my technical stuff again – By promoting healthy cell membranes, beta-carotene boosts protection from viruses, bacteria, fungi, and allergies. It also ups the activity of T cells, which fight infections, and it’s necessary for healthy red blood cells. Colors on the plate – make the doctors wait.
What the experts say…but always adjust to your needs: Make five of your daily produce servings leafy dark green vegetables and yellow or orange fruits and vegetables. Don’t be bland man – the more color – the better.

Something worth Knowing! Lightly steaming (not overcooking) foods like carrots and spinach can help your body absorb their beta-carotene.

7. Potassium: Spinach, avocados, squash
Potassium! We’ve all heard of it but if your body is low on this stuff, you risk muscle weakness and exhaustion. It’s interesting to know that people low on potassium usually have weaker hand grips than people with enough of the nutrient. Nothing worse that a soft swishy hand shake – or not enough strength in your grip to open that jar of pickled cabbage! Potassium helps transport nutrients to cells, maintain water balance, regulate muscle contraction, and maintain a healthy nervous system and heart rate.
What the experts say…but always adjust to your needs: 4,700 milligrams of potassium per day. One cup (250 ml) of cooked spinach has 839 milligrams; an avocado, 875; and a cup (250 ml) of winter squash, 896. Mmmm – I love Avocado!
Something worth Knowing! Potassium decreases the excretion of calcium, so boosting your potassium intake also helps keep your bones healthy…too much calcium cause all kinds of health issues…again – it all comes down to balance. Not too much – not too little – not too hot – not too cold …The Three bear concept works well !

Eating a Balanced meal is a start – Eating a Healthy Balanced meal is progress – Eating a Healthy Balanced meal in proper proportions – that’s success!

By Coach Doug Bowers

As spring rolls around people began to clean out their garages, basements, entire houses, backyards and anything else they feel has to be ‘cleaned out’.

It’s no different with your body really. Most people are less active throughout the winter, spending more time breathing stale air indoors and probably eating food that is somewhat less than fresh. As well, here in Canada, we have to import a lot of our fruits and veggies throughout the winter and most of that food is picked early, before it ripens, and chances are good it’s been sprayed with some chemical along the way…unfortunately, even the organic foods.

So – Spring is a great time to detox the old body and get a fresh start on the fast approaching summer.

What? When? How?

What? The detoxification of your body; removing toxins from your cleansing organs and blood actually starts with the food you eat. Think fresh, green leafy vegetables, fruits, nuts, seeds and a good olive and or coconut oil. Think Fresh…always Fresh. To begin a detox, absolutely, definitely, stay away from packaged, processed and cooked foods. Go raw baby, raw.  We must consume foods containing Folate, Magnesium, Iron, Flavenoids, Selenium and B-vitamins. All of these are nutrients are needed by your liver for detoxification. Also don’t forget the water, lots of water to flush things out.

When? Many people do a cleanse or a detox several times each year.  Some people do them even more often but that requires paying very close attention to your fluid and blood counts and making sure you are getting the proper nutrients in as you clean the bad stuff out.

Personally I do two each year – once in the spring and again just before winter hits. So usually, I’ll detox around the end of May or early June and again toward the end of November, early December. Each Detox usually lasts about two weeks. I’m doing the Spartan Run on June 19^th so I’ve been going heavy on the proteins and other supplements to prepare. As soon as I finish the race I’ll start my Body Spring Cleaning.

How? Doing a Detox is not really difficult but it does get a little tricky and you have to be careful with what herbs or supplements they use. Some people have allergies or may have a reaction to various herbs used during a cleanse. Expectant ladies have other issues they need to be aware of. Me? I’m good to go so and as far as I know I have no allergies and I’m definitely not pregnant!

Here’s my plan.

To start I’ll be eating nothing but fresh fruits, vegetables, berries and nuts. Nothing cooked and the only oil I’ll be taking is a little olive oil on my salads, a little pure coconut oil in my smoothies and of course I’ll be increasing my intake of the Auum Omega 3.

I’ll also be drinking much more water than I usually would, up to three liters per day.

My exercise program will be shorter and more intense to get the blood really pumping and I’ll be working up a fierce sweat which also helps rid my body of the toxins.

As a side note – I won’t listen to any news on the radio or internet ( I don’t watch T.V. anyway) and I won’t read any newspapers. My mornings will start out with a 30 minute meditation. I like the idea of cleaning the trash out of my head also.

Herbs and foods I will be using will include; Milk Thistle; Dandelion Root; Corn Silk; Horse Radish and Celantro and Bentonite clay; Carrot/ Beet juice.

Milk Thistle – this has been used for generations in Europe and over the last 50 years or so in North America. Silybum Marianum ( I laughed the first time I read the proper name – I’m such a kid…Silly Bum) is known to improve liver function and also help with liver regeneration.

I have read hundreds of articles and have yet to read anything about ill side effects…except on a few medical and pharmaceutical websites.

Dandelion – One of the first plants to appear in spring; it has the ability to extract toxins, even heavy metals, from the tissues and helps restore and support the liver. The liver process is activated by the stimulation of bile production which flushes through the liver cells triggering natural digestion and self restoration. Apparently Dandelion also has shown positive results with skin problems.

Corn Silk – This extract contains a lot of vitamin K which is great to support blood purification. It cleanses the kidney and helps with urinary tract problems.

Horse Radish – I’ll be eating this fresh. It  helps to improve digestion and is a disinfectant for the entire respiratory tract. It’s also shown to help as a lymphatic cleanser

Cilantro and Bentonite Clay – About ¼ cup of cilantro per day, eaten fresh, helps remove toxins from the body tissue. These toxins then have to be removed from the body which is where the Bentonite Clay comes in. Bentonite bonds with the toxins and removes them through the bowels. Because of its nature, “Bentonite doesn’t break down so it isn’t assimilated into the body.” ( Mark Sircus OMD).

The process

I don’t really have a set of rules for doing a cleanse.  Each of the products mentioned will be taken daily. I will start with the basic natural foods – Carrot / Beet juice and Horse radish. It gets tricky because several of the things I’ll be taking suggests taking it on an empty stomach. So where does one start?

Here’s what I plan to do. I’ll start my morning with The Dandelion extract. It calls for 1.5 mls mixed with water to be taken on an empty stomach. After 30 minutes or so I’ll have a glass of fresh Carrot and Beet Juice. Then I’ll nibble on a slice or Horse radish; a slice for me is about half the size of my baby finger. Be careful when grating Horse Radish because it can be harsh on the eyes. It kind of reminds me of Wasabi. The sliver by the spoon in the photo is about all I’ll eat in one go.

I’ll have breakfast of oats, spelt and nuts and berries, or maybe veggies and a salad or a bunch of fresh fruits. Whatever I choose, it will be fresh and raw. Then,  between each meal, I’ll have the Milk Thistle and The Corn Silk. They have about the same mixture as the Dandelion so taking it isn’t difficult at all.

I’ll follow this process for ten to fourteen days until my product runs out. Then I’ll do ten days of the Cilantro and Bentonite Clay since it is recommended to take this on an empty stomach also.

As I go through this process I’ll be paying close attention to my body, mind and emotions for any signs of detoxing too fast. Headaches, diarrhea, upset stomach and mood swings can occur if a person eliminates the toxins too fast. Personally and I guess luckily, I’ve never had any issues with detoxing or cleansing in the past.

That’s about it really. There are many types of herbs and products used for detoxing and cleansing but these are what I’ve decided on this time around. I’ll keep you posted on the results as I go.

I hope to be reporting in as clean as a whistle in a few weeks.

Stay well…and smile.

Doug

There’s a lot of free advice about physical activity out there these days ? some reliable, some not. It’s easy to fall into the trap: A friend gives you an activity tip, and then you pass it on to several buddies you know. One day, you’re at your weekly yoga class, and sure enough, you hear the same tip repeated, so you figure it must be true. When you’re unsure, the important thing is to ask a qualified fitness professional for advice. In the meantime, knowing the difference between fact and fiction will keep you healthy, injury-free, and on track to meeting your physical activity goals. Here are some myths that need some challenging:
Myth #1: An aerobic workout will boost your calorie burn for hours after you stop working out.
False: Don’t confuse calorie burn with metabolism. While your metabolism will continue to rev at a slightly higher rate after you finish an aerobic workout, the amount of calorie burn is not statistically significant. In fact, you’ll only use up about 20 extra calories for the rest of the day. While there’s a little bit more of a metabolic boost after strength training, it’s still negligible. In other words, don’t use the fact that you worked out to eat more.
Myth #2: If you’re not working up a sweat, you’re not exercising hard enough.
False: Sweating or perspiring is not necessarily an indicator of exertion. Perspiring is your body’s way of cooling itself. It’s possible to burn a significant number of calories without breaking a sweat.
Myth #3: Strength training will make me “bulk up.”
False: Gaining muscle mass is something you have to work very hard at to achieve, male or female. Women tend to avoid weight training because they don’t want to look bulked up. However, strength training is a critical element to maintaining a healthy weight and strengthening your body. What we know is that the average woman doesn’t typically gain bulk from strength training because she doesn’t have the amount of hormones necessary to build massive amounts of muscle.
Myth #4: Machines are a safer way to weight train because you’re doing it right every time.
False: Although it may seem as if an exercise machine automatically puts your body in the right position and helps you do all the movements correctly, that’s only true if the machine is properly adjusted for your weight and height. Before using any equipment or performing any exercise, you should ensure you understand the full mechanics of the movement and the proper endpoints. Unless you have a coach or a trainer to figure out what is the right setting for you, you can make just as many mistakes in form and function and have just as high a risk of injury on a machine as if you work out with free weights or do any other type of workout.
Myth #5: When it comes to physical activity, you’ve got to feel some pain if you’re going to gain any benefits.
False: While you should expect to have some degree of stiffness or soreness a day or two after physical activity, that’s very different from feeling pain while you are working out. A fitness activity should not hurt while you are doing it, and if it does, then either you are doing it incorrectly, or you already have an injury. As for “working through the pain,” experts advise against it. If it hurts, stop, rest, and see if the pain goes away. If it doesn’t go away, or if it begins again or increases after you start an activity, see a doctor.
Myth #6: If I can’t be active often enough, I might as well not even do it.
False: Remember: Any activity is better than no activity, even if it’s only a 15-minute walk. Being physically active is important for heart health and is proven to reduce stress. So, even if you can’t make it to the gym or yoga class, you can always do something active each day. Taking a walk, climbing the stairs instead of hopping on the elevator or escalator all count!
Myth #7: You can take weight off of specific body parts by doing exercises that target those areas.
False: This concept is called “spot training” and unfortunately, it doesn’t target fatty areas. When you lose weight, your body predetermines which fat stores it will use. For example, doing sit-ups will strengthen your abs but will not take the fat off of your stomach. Similarly, an activity like running burns fat all over your body, not just your legs. You can, however, complement a balanced physical activity program with a selection of weight training exercises to gradually lose weight and tone your body.
Myth #8: You will burn more fat if you exercise longer at a lower intensity.
False: The most important factor in physical activity and weight control is not the percentage of fat calories burned, but the total calories burned during the activity. The faster you walk, bike or swim, for example, the more calories you use per minute. You may still be burning more calories (and likely will be) from fat but the relative percentage of the source will be altered. So high intensity exercises will likely burn more calories total, as well as attributable energy to fat metabolism.
Myth #9: I can eat what I want because my workout will keep the weight off.
False: If you tend to eat large-portion meals such as 340 g/12 oz steaks, two to three cups of pasta, three to four slices of pizza, or high-calorie foods such as chocolate shakes and fries on a regular basis, no manner of workout will burn enough of those calories off to keep your weight in check. A healthy way to achieve and maintain a healthy weight is to combine healthy eating with regular physical activity – they go hand in hand. Need help? Try our Healthy Weights Action Plan.
Myth #10: The best time to be active is early in the morning.
False: There is no one optimal time to be active. The best time is the time that appeals to you and fits into your schedule on a regular basis. Some folks love to jump-start their day with a morning workout, while others swear that physical activity at the end of the work day is a great way to boost energy for the evening and eliminate stress. Choose whatever works for you.
Before starting any activity program, be sure to talk to your doctor or other healthcare professional.
This physical activity column was written by a certified personal trainer and fitness instructor and reviewed by a specialist in kinesiology.

OK folks here it is – the information you’ve all been waiting for. Finally – a no holding back – fully informative article on how to acquire that bikini body – that movie star look – those washboard abs.

During the last two weeks I received a total of13 e-mails trying to sell me herbs, pills, liquids, machines and even surgery to create the look that everyone “seems” to want. Personally I like a little extra meat to keep me warm in the cold Canadian winters!!

However, I am here to give you the real secret. No special herb harvested under a full moon in some distant desert…no medical breakthrough magic pill to take to decrease your appetite (do you really want that anyway?) …no fancy machine that will carve and sculpt your body in just a few minutes…and certainly no medical procedure.

So, what is this amazing information I’m going to reveal? First you have to ask yourself (and answer) this question; “How badly do I want that washboard look?” If it’s a lifelong goal and you are will to do what it takes, then read on. But if you’re looking for a quick-fix, then grab a bag of Doritos and tune into your favorite reality show on TV. This information is only for those that are serious and ready to make a commitment.

Still here?  Good.

OK – enough beating around the bush. Here’s the answer you’ve been looking for…the secret to a sexy, toned, midsection.

Ready?

Proper diet and exercise.

Yep – that’s it – that’s all.

We all have abs and obliques. It’s just that they are hidden under layers of fat. Quite often, this fat is the most stubborn to lose.

Come on now! You really think a pill or powder potion is going to somehow magically make your abs appear without losing the fat? Wrap a scarf around your face you can’t see your face – but it’s still there. You have to remove the scarf.

The specialists say for a decent looking core to appear, women need a body fat composition of about 13 % and men around 10%. Now that gets a little trickier than it sounds. Why? Because the body is an amazing organism and it actually won’t let the body get to those proportions unless it’s healthy enough to support it. The body stores fat as an energy reserve, uses it as a site for storing toxins it can’t eliminate right away and many other reasons.

Women in particular have tougher issues to deal with because their bodies are designed to have enough energy to feed a developing fetus and have enough energy to support their hormone imbalances. Going below 13% sends danger signals to the body for these issues.

So you see – a washboard belly is a total sign of health, strength and durability. Getting there requires work, dedication and following a few guidelines.

So to go from this         to this

Here’s the plan Stan…

Without going into too much technical jargon – here’s how to get a six pack without stimulants, drugs or fad machines.
Food – it should be Organic…  or as close to natural as you can find. So much of the commercially farmed foods are laced with pesticides and grown with high levels of toxic fertilizers. These toxins are stored in your liver when you can’t effectively process and eliminate them. The fat around your midsection will be reduced in direct proportion to how toxic your body is. Hydration, proper nutrition, exercise, proper oxygen intake through deep breathing and the necessary and ‘oh so wonderful’ bowel movements is required for toxin removal…and this assists in getting rid of that “spare tire” look.

Keeping properly hydrated. The only way to do this is to drink water. All the other fluids, sports drinks, tea, coffees or whatever doesn’t count. You need water – good pH balanced water. Filtered not tap water.Take your body weight – multiply it by .033 and that’s how many liters you should be drinking each day. Again, if you don’t have enough, your amazing body will start storing it and you’ll look puffy.

Eating right for your Metabolic type. This gets a little tricky and may take some researching on your part. ( I’ll do up a report on how you can check your own metabolic type.) Basically you don’t feed Lions leaves and you don’t feed Giraffes meat. So you have to learn what your body requires. Once you get this figured out, it becomes much easier to shed away unwanted and unnecessary fat.

Exercises. Many people still believe in such a thing as ‘spot reducing’. Sorry – doesn’t exist in the real world. All the ab isolated exercises you can possibly do won’t improve your chances of seeing those washboard abs. Go big or go home. Squats. lunges, cables pushes or rows – all the big high energy movements is where you should focus your energy. They will burn fat – done deal.

Go hard on the abs at the end. Since your abs are the stabilizers, you don’t want to exhaust them early in your workout. Keep the direct ab workouts high intensity. Also it’s a good idea to work the lower abs first.

Now you have the ‘Secret’…

Basically that’s it! The cat’s out of the bag – you now have the real secret to obtaining that beautiful set of abs you been looking for.

Work with Mother Nature – do Her justice and stay fit and healthy…and yes you can feel proud when you lose the washtub – and have a washboard instead!

Stay well

Doug

This information is mostly for men but it’s good information for everyone to know… and ladies…I know you’re reading this OK.
Men have a tendency to “eat on the run” and believe me, what they choose to eat isn’t always the most healthy of choices. I’m not sure if it’s strictly a ‘guy thing’ or not but regarding eating habits, one  study I found referred to the probability of men developing nutritional ‘blind spots‘ in their diet. That is – they will favor only certain foods, say burgers or steak and some form of potatoes. I’m sure the ladies out there have the same issue but today I’m focusing on one of the few and rare problems we men have. What? OK. OK.  I’m Just kidding. Don’t roll your eyes at me girls – just read on…
As you can see, favoring one food type means missing  out on a lot of valuable nutrition and that can become quite a problem. Your body, as most of us all know, needs a supply of vitamins and minerals to function properly. So if your diet isn’t what it should be you may have to resort to supplements. For me, a multi vitamin just doesn’t cut the mustard. If you don’t have the time to eat right – at least get the proper supplementation to help keep you healthy.  Please remember they are supplements – not substitutes.  Just note …
Nothing will replace nutrition from good, wholesome, well balanced meals.

These are just suggestions OK. What and how much of anything you take depends on you, your lifestyle and your diet…and probably your budget.

Greens
What is the one thing men think about most throughout the day? Eating greens, right?  No? Oh! OK, I must have missed something there. Actually, eating greens is probably the furthest thing from a guys train of though so that’s why they  need to supplement. Greens are great for alkalizing because of their calcium and magnesium pack a powerful punch when it comes to nutrients;
- They contain more vitamin A than carrots
- They contain more vitamin C than oranges
- They contain more vitamin E than whole wheat
- They contain more vitamin B2 than milk
- They contain high-quality proteins with a good amino acid profile
Greens provide assimilable essential alkaline minerals such as calcium and magnesium that are found in insufficient quantities in fruit, nuts and seeds, not to mention other more conventional, acid-forming foods.
I’ve tried several brands and guess what – they all taste like…grass. But I drink them anyway. My personal favorite -Aim Barley Green. It’s smoother and doesn’t clump, making it a little easier to to drink.

Saw Palmetto.
Lets face it, the years are sneaking past us and the media keeps throwing the fear of BPH ( benign prostate hyperplasia) at us every chance they get. Thats sort of an indication of problems with your prostate. ( be sure to get second and third opinions  if you are diagnosed with high BPH ) Often, this causes the feeling to have get up and go to the washroom at night but only a trickle comes out. Korean studies show that men taking 320 mgs of Saw Palmetto daily saw their BPH symptoms reduced by 50% after 1 year.
There are many good sources of Saw Palmetto ( some with combination of other herbs) in most health food stores. I , again, prefer the AIM product.

Lycopene.
This nutrient is found in Tomatoes. From what I understand, you get the biggest bang for your dollar if the tomatoes are heated rather than sliced cold and thrown into a salad or sandwich. I love cooking mine up with my eggs for brekky. Lycopene is a powerful anti-oxident that may reduce your risk of prostate cancer according to many recent studies. Guys – you really, really don’t want any problems with your prostate – the ‘love life’ may suffer greatly  – if you get my drift. So get moving on this one OK. it’s also of great benefit to your vision.
15 to 20 mgs per day is usually recommended.

Probiotics
Probiotics are a healthy bacteria ( yes we need bacteria in our bodies!) in our digestive system that helps break down the food we eat, so we get the full benefits of it. There are 60 trillion of the little critters down there. I haven’t had time to count them all but there’s a lot. Proper digestion is important in many aspects of your helath – the immune system, detoxification and energy levels.
My choice is from Dr. Mercola.

Co-Q -10
This is something that causes a little bit of confusion. Coenzyme  Q-10 has been sold for years and usually has been the cheaper, oxidized form Ubiquinone.  Your body has to convert this into Ubiquinol to be utilized properly. Ubiquinol is a little more expensive to produce  so naturally more expensive to buy.
Ubiquinol, the active antioxidant form of CoQ10, is essential to the body’s natural production of cellular energy and provides powerful antioxidant protection to cells. Without it, the body cannot sustain energy. The body’s ability to naturally produce this vital nutrient is diminished over time. This makes it vital for good heart health.
Once you’ve passed the late twenties, the body has trouble producing it’s own Ubiquinol so it’s a good idea to start supplementing.
Recommended dosage is usually around 200 – 300 mgs per day for a few weeks and then ease down to about 100 mgs per day. Look around – the health shops have plenty. Read the labels!

Omega 3.
Over looked – mis-understood – confused with all the media hype. Our brain is made up of somewhere between 40% and 60% fats and more than half of that is Essential Fatty Acids. Omega 3 is called the Super Unsaturated Fat – it’s essential because our bodies don’t make it and Heath professionals world wide feel it is the one nutrient we are missing the most in our diets. It’s good for everything! Heart, brain function, reducing inflammation, vision – even digestion. It’s also been shown to help children and adults with ADD and ADHD greatly improve their health. Even MS patients are raving about the results from a proper Omega 3.
Omega 3  also really helps get the blood flow moving much better – and guys – you know what that means!!
We are not fish and we are not plants. Taking this Essential Fatty Acid from a plant or fish means you are getting the wrong molecular chain structure that the human body needs. Are walnuts, flaxseed oils, eggs and all  good for us? Of course. But to get the real benefits of the Omega 3 you need to get it in the proper, healthy form in the right balance with Omega 6. Right now I know of only one source that does that and that’s Auum Omega oil, made here in Canada.

And that’s about it. There are hundreds of supplements on the market. They can be very specialized and you should get proper information from a qualified Nutritionist before starting anything out of the normal and basic supplementation.

Firstly try to improve your diet. Then with these basic supplements you should be able to maintain a good, healthy body.

Stay well – and smile.
Coach Doug.

The benefits of weight training have been greatly underestimated until now. The results of overall health improvement, metabolism and body toning are tremendous. You will always hear that cardio is the way to lose weight and yes it has tremendous benefits however good workout programs can incorporate strength and cardio fitness. More and more people are becoming aware of the benefits and finding their way into fitness centers lining up waiting for exercise machines. Lifting weights is no longer a bodybuilder’s hobby. Men, women and young adults alike lift weights and realize the advantages.

The major benefits of a strength program include looking trimmer and more youthful as one ages; increased metabolism and weight management; reduced stress and depression; prevention of the onset of diseases such as arthritis, osteoporosis, diabetes, hypertension and high cholesterol. A good weight training program can have your body burning up calories many hours later as it repairs muscle tissue from muscle building workouts. We say muscle building as a phrase but many just want to be better shape so fitness workouts with weights is a fantastic way to accomplish both objectives.

Many people have the notion that lifting weight is only for athletes or people who want to look good at the beach. But, what about the person who would like to pick up a 25 pound bag of dog food or the grandparent who would like to be able to carry his or her grandchild? With our sedentary lifestyle and especially as we become older it’s important to look for way to be active because muscles need to be used on a regular basis to work properly. When we are not active then carrying a bag of dog food can be an obstacle or challenge depending on your fitness level.

One of the greatest myths of weight training is the fear of bulking up or developing large, masculine-looking muscles. Muscles don’t just happen. It’s incredibly difficult for men who want to develop large muscles to do so, let alone for women who have 1/10th the testosterone of a man. If, by exercising hard, a woman develops some muscle size, it will be minimal and will improve her figure. To clarify this further a competitive athlete has a workout routine vastly different than a bodybuilder so someone who joins a fitness club to get into shape will have a something different again and more suited to their ability. Your level of testosterone, body/muscle type and hard work at the gym is the only way muscle can be increased.

Weight training isn’t only about the results that you can see in the mirror. Muscles support the skeleton, protect internal organs, move the body, help to maintain balance and help control metabolism. The stronger the muscles the better the body performs. Strength is important for the body from aesthetics to function. Resistance training is really about training hard, building strength and enhancing the body’s structural integrity.

The key to getting stronger is intensity and quality, not quantity. This is where a new person joining a health club needs to spend time with a personal training either one on one or in a group class learning the fundamentals of how to perform each exercise properly. They have basic workout programs to start with so your next step is to learn these exercises in order to prevent injury. If you have any discomfort from some of the exercise movements then ask your trainer for advice. They may see something your not doing right or introduce some other fitness movement into the program. The idea is to break down the muscle fibers so they can rebuild. When muscle rebuilds, it becomes stronger and firmer. Rest the muscles for 24 – 48 hours after a workout is important for the rebuilding process. Eating protein within one hour after working out is the building block to muscle repair.

Too many people stay stuck at a lower resistance when they could be lifting heavier weight and enjoying more benefits. Being new to weight and strength training you maybe be unwilling to push yourself by increasing the amount of resistance but the only way to increase your strength is by lifter heavier weights. On an intensity scale of one to ten, a beginner should be at a five. A seasoned weight trainer should be able to reach an eight and sometimes a ten. A ten is to failure. You won’t reach failure on every workout, but you should try to be comfortable to eventually get to a level ten. Don’t compromise form.