Fitness & Health Blog

Complex Vs. Simple Carbohydrates: Not All Carbs Are Evil

03/23/2011 16:12:00

Carbohydrates get a bad rap. There is a misconception that carbohydrates are the main cause for weight gain and should be avoided if trying to lose weight. That is partly true but not entirely. Carbohydrates are the main source of fuel for the body and our bodies wouldn't be able to run efficiently if it wasn't provided the proper nutrients. Carbs are also brain food; many become lethargic and experience concentration problems when they have a diet low in Carbohydrates.

We need carbohydrates in our diet but most should come from the complex family. There are 2 types of Carbs; Simple and Complex. Simple carbohydrates are smaller molecules of sugar and are digested quickly causing a sugar spike (energy) for a short amount of time. Our bodies don't normally need that much energy all at once so this causes the sugar to be stored as fat. Complex carbohydrates are longer chains of sugar and take longer to be broken down and digested. This means that we get a steady energy supply (sugar) for a longer period of time and there is less chance for these sugars to be stored as fat.

Simple Carbohydrates are found in cakes, cookies, white flour, donuts, table sugar, potatoes, & white bread.

Complex carbohydrates are found in whole grains, oats, bran, brown rice, whole wheat pasta & bread.

If you are trying to lose weight it is recommended to have a diet rich in complex carbohydrates and limit all simple sugars. Fruits and vegetables are made up of simple sugars but also have high amounts of fiber which slows down the digestion process. This makes them a great choice for healthy eating.

Thanks for viewing. For more information email bodywize@rogers.com or join our mailing list for future updates.

Anti-Yeast (Candida) Diet Tips & Natural Remedies

03/21/2011 15:25:00

Yeast Syndrome / Candida is a common condition among individuals and some don't even know they have it. Long-Term or frequent use of antibiotics, use of birth control bills, and use of cortisone drugs are common factors of people who suffer from yeast problems. Symptoms of yeast overgrowth are; acne, recurrent vaginal infections, cravings for sweets, fatigue, indigestion, bloating, depression, mood swings, skin infections, and sensitivity to molds and smells.

Good news. Yeast overgrowth / Candida can be controlled with a proper diet. The main thing to remember when trying to combat yeast; is don't feed it what it thrives on. The following is a suggested meal plan to stop growth.

Avoid - Sugar, baked goods, alcohol, dried fruit, cheese, bread, mushrooms, vinegar, and white flour.

Do Eat - Vegetables, beans, nuts, eggs, poultry, fish, whole grains, fresh fruit (small amounts).

Natural Remedies / Supplementation - Fresh garlic has great properties for killing off yeast. Also, use of an acidophilus product to restore good bacteria is recommended. Other nutrients that may help are Vitamin A and C, B vitamins, and Co enzyme Q10 to help support the immune system and replace what was lost.

Thanks for viewing. For more information email bodywize@rogers.com

Fitness Tips For Beginners

03/17/2011 15:15:00

Weight loss is just one of the many benefits to exercise. Other benefits include; better sleep patterns, more energy, stress reduction, strength and flexibility, and boost in immune system. All it takes is just 30 minutes a day to start reaping the health benefits but the key to staying fit and young is to be consistent. Making fitness a regular part of your lifestyle habits will pay off greatly in the future. Here are a few tips for those getting started with exercise.

1. Don’t do too much too fast….start slow, work up to higher intensity

2. Make exercise a priority. Schedule it in your daytimer or phone as an appointment, that way you are more likely to get it done.

3. Start with 3-4 days a week 30-40 minutes, work up to 6 days a week

4. Always start with a 5-10 minute warm-up and end with a 5-10 minute cool-down (stretch)

5. Always stretch after your workout, never before. Stretching reduces soreness and being tight, and it keeps you flexible.

6. Make sure to always have minimum 1 rest day a week where you don't exercise to prevent over training.

7. Eat nutritious meals. Eating healthy compliments exercise. Never skip meals!

8. Drink 8-10 cups of water to stay hydrated and to help flush out toxins and impurities.

9. Find something that interests you. There are many avenues out there including swimming, boot camps, or group classes of all sorts. There are also many workout dvds that you can try at home.

10. Get a friend to join you. You will then have someone to push you and you can do the same for them.

11. Hire a personal trainer. They are trained to get you the results you want and to show you proper form so that you don’t hurt yourself. They will also keep you accountable and will show you your true potential.

12. Get sleep…aim for 7-8 hours of sleep each night.

13. Just do it!! Exercise keeps your body and mind healthy and strong.

Thanks for viewing. For more information email bodywize@rogers.com

Trim Your Waistline with Apple & Raisin Salad

03/16/2011 12:05:00

I tried a new recipe today as part of my "get super fit for summer" goal. The recipe came from the Nutrilite Weight Management Fat Trimmer Plan.

I really enjoyed this recipe. It is called Apple & Raisin Salad. At first I didn't think it would fill me because it doesn't call for much. It only asks for a bed of lettuce, an apple, celery, and raisins. Let me tell you, I was misled. I could barely finish the salad because it is full of fibrous food items.

I recommend this recipe for anyone looking for a healthy meal and wants to try something different. Eating it makes you feel good because you are eating something full of heart healthy nutrients.

Ingredients

1 red apple (sliced & diced)

2tsp lemon juice

1 stalk celery (diced)

2 Tablespoons raisins

1tsp mayo

1/2 tsp cinnamon

1 cup lettuce

Place apples in a small bowl, toss with lemon. Add celery, raisins, cinnamon, and mayo. Toss and serve over bed of lettuce. Enjoy!

Thank for viewing. If you have any questions about the Nutrilite plan or would like nutrition consulting, please email bodywize@rogers.com

My Half Marathon Goal, Purpose & Value

03/14/2011 19:46:00

I made a push goal for myself this year to run a half marathon in less than 1:59:00. I had run one a few years back but then went through some obstacles since then that have made me want to start fresh again.

Unfortunately, I suffered from sciatic pain in my left leg caused by many years of factory work that made it very difficult to be physically active. I do not wish this pain on anyone! This had caused me to go into a slight depression and I gave up on my healthy eating habits, figuring it didn't matter. So, basically I gained all my previous weight back and more. I felt lost and helpless because personal training and fitness is a huge part of my life and I couldn't act the part anymore.

Fortunately, I ran into a wonderful lady one day that set me up on Salmon Oil. After taking a rigorous amount for several months, my pain had gone away because the Salmon Oil took away the inflammation, and I was back to living my life again. Since then I got back to my healthy lifestyle habits, continued with my Personal Training business, and became a Registered Holistic Nutritionist.

I do want to make a note that this rehabilitation process was not easy. I went through many moments of self doubt and went back to the unhealthy ways. One thing that kept me pushing through was the reason I got into fitness in the first place - the feeling you get afterwards and the many benefits that come with.

I have been back on track for about a year (working out and eating healthy)and feeling better then ever. That is why I am running another half marathon. I want to prove to myself and others that anything can be done if you put your mind to it. The reason I gained weight and back tracked was because I let my mind take over with negative thoughts. Not anymore! I'm back world...watch out!

I am currently training for a 10k run in May and then running the half marathon in October. Everything is going great and I feel good! Thanks for viewing, I will update on my progress. If you have any questions please email bodywize@rogers.com

Underactive Vs. Overactive Stomach: Are You Putting Too Much Stress On Your Digestive System?

03/13/2011 10:53:00

Our Digestive systems undergo a lot of stress when we don't eat properly. They have the ability to function effectively and remain healthy as long as we give it the nutrients needed so they can grow and repair themselves. When we don't provide our Digestive system with nutrient rich foods, many health conditions may arise which include having an underactive or overactive stomach.

Underactive Stomach

This means that your stomach does not produce enough enzymes for proper digestion and may also mean that your body produces low amounts of Hydrochloric Acid, which activates the enzyme responsible for protein digestion.

This can be caused from a diet high in red meat, dairy products, processed and fast foods. It can also be a result of improper food combining, inadequate chewing, drinking while eating, and stress.

An underactive stomach can affect the functioning of the colon, which will lead to constipation and poor absorption of vitamins and minerals. These are needed for proper metabolism of food and bodily functions.

Recommendations: Eat small meals 5-6 times a day, avoid red meat, dairy, fast food, and alcohol. Avoid eating fruit right after a meal and don’t drink too much with your food.

Taking a digestive enzyme and a Hydrochloric Acid supplement before each meal may help the process.

Overactive Stomach

The symptoms are very similar to those of an underactive stomach, so it is easy to misdiagnose. An overactive stomach may indicate that our stomach produces too much Hydrochloric acid. You may get an ulcer, which can damage the stomach walls. Heartburn is a good indication of an overactive stomach.

This can be caused by a diet rich in spicy foods, a diet low in fibre, alcohol, tobacco, nitrates, caffeine, and sugar. Taking aspirin and antacids may aggravate this condition.

Recommendations: Drink Aloe Vera to heal the stomach walls.

Avoid spicy foods, nitrates, sugar, caffeine, alcohol, tobacco. Increase fibre intake, eat smaller meals and eat more frequently. Avoid aspirin and other drugs.

Liquid vitamins of A, C, E, and Zinc are recommended. Avoid Tablet form as may aggravate the condition.

Thanks for viewing. These are only recommendations and if serious conditions exist you should consult with your doctor or nutritionist. For more information email bodywize@rogers.com

Why You Might Not Be Losing Weight

03/07/2011 22:14:00

Are you working out minimum 3-4 times a week and watching what you eat but still finding it hard to lose weight? Unfortunately, sometimes we are unaware of how much we really are consuming or we may not be putting enough effort into our workouts.

You get out of a workout what you put into it. You want to put full effort into a workout to get the results you want. Don't just show up; make it worth your while. A good measure to go by when working out is the "how do you feel from 1-10" scale. To get maximum results from a workout, you want to be on the higher end of the scale. So, next time you are working out ask yourself "Can I be doing more?' If so, take it up a notch.

More often, it is what we are consuming that makes us plateau or gain weight. If you aren't losing the weight that you want and don't understand why, really take a look at your daily food intake. First of all, most people have a misconception of how many calories and fat are actually in the food they eat. Also, there are many hidden calories in food preparation and portion sizes are usually smaller then we perceive.

A great way to find out exactly how much you are consuming is to write everything down and use an online food logging tool. There are many free tools online or phone apps available for this very use. You input what you ate and how much and it tells you your total calories for the day. Sometimes you can track your daily physical activity as well to see how many calories you burned. My favorite logging tool is the Bodybugg. It is a device that you wrap around the upper part of your arm and it tracks your calories burned and you input the calories consumed. It then tells you your calories deficit or surplus.

If you have been trying everything but just can't seem to lose weight, make sure to take a hard look at food consumed versus calories burned.

Thanks for viewing. If you need further assistance with your health goals, email bodywize@rogers.com

Healthy Eating Recommendations

03/06/2011 13:04:00

-Drink at least 8-10 cups of water a day

-Eat smaller portions

-Stop eating when you start feeling satisfied, not full

-Eat multiple times throughout the day…3 meals, 2 snacks

-Get most of your intake calories from whole grains, fruits, and vegetables

-Stay away from foods full of preservatives and unnecessary calories *pre-packaged foods*

-Read food labels…do not eat anything with Trans fat, and limit saturated fats and sodium

-Fiber is good…general rule – look for at least 3grams per 100 calories

-Read Ingredients list…stay away from items that list sugar as the first ingredient. If the product says whole wheat make sure that it isn’t really refined or enriched white flour

-Sugar can be sneaky…it can be listed as many things including fructose, glucose, honey, syrup, molasses, and many others

-Try and get a combo of carbohydrates and protein in every meal and snack

-Don’t buy it…if you have bad foods in your house you will always have the temptation

-Start the day with a good breakfast

-Resist temptation to eat late at night, right before going to bed

-Eat within 1 hour of getting out of bed to rev up your metabolism and then continue eating small meals every 2-3 hours

-When grocery shopping, stay on the outer circle of the store. That is where you will find all the produce and fresh meat. You very rarely need to go into the inner isles…that is where you find all the processed and prepackaged food.

Trim Your Waistline with Apple & Raisin Salad

03/03/2011 15:34:00

I tried a new recipe today as part of my "get super fit for summer" goal. The recipe came from the Nutrilite Weight Management Fat Trimmer Plan.

I recommend this recipe for anyone looking for a healthy meal and wants to try something different. Eating it makes you feel good because you are eating something full of heart healthy nutrients.

Thanks for viewing. If you have any questions about the Nutrilite plan or would like nutrition consulting, please email me at bodywize@rogers.com

Dietary Sources of Vitamins & Minerals

03/01/2011 20:48:00

Here is a quick list of some dietary sources. Keep in mind that some food may lack their vitamins and minerals by the time they reach our grocery stores. They may also be contaminated from the many chemicals used on them to keep them fresh. Also, some food will lose even more nutrients once they have been cooked. Sometimes supplementing is necessary.

Calcium- sesame seeds, soybeans, tofu, walnuts, green vegetables, dairy, almonds, sardines

Chromium- meat, shellfish, whole grains, clams

Iodine- kelp, seafood, sea salt

Iron- fish, oatmeal, red meat, beans, nuts, poultry *supplementing is not recommended

Magnesium- fresh vegetables

Manganese- nuts, peas, beets, egg yolk, whole grains, bananas, bran, celery, pineapple

Potassium- fresh fruit and vegetables

Selenium- garlic, wheat germ, bran, tuna, onion, broccoli, meat, rice, chicken, whole grains

Zinc- oysters, steak, wheat germ, eggs, liver, mushrooms, seafood, soybeans

Vitamin A- fish liver oil, dairy, green and yellow fruit and vegetables

Vitamin B1- brown rice, rice bran, whole wheat, wheat bran, oatmeal, milk, peanuts, meat, nuts

B3- liver, whole wheat, fish, eggs, lean meat, wheat germ, brewer’s yeast

B6- cantaloupe, cabbage, milk, eggs, whole grains

B12- animal products, miso, soy sauce, sprouted grains

Biotin- fruit, nuts, milk, whole grains, brown rice, legumes

Choline- fish, liver, legumes, soybeans, peanuts, egg yolks

Folic Acid- dark green leafy vegetables, citrus fruit, whole grains

B5- meat, eggs, whole grains, bran, liver, nuts, chicken, legumes, salmon, mushrooms, oranges

Vitamin C- citrus fruit, berries, green vegetables, tomatoes, papaya, green peppers

Vitamin D- cod liver oil, egg yolk, fish

Vitamin E- wheat germ, soybeans, spinach, broccoli, whole wheat, oatmeal, peanuts, liver