Fiber

j0090174The following article is a small excerpt from one of my books.  I hope you’ll want to learn more and let me help you to get into the best shape of your life.

Dietary fiber is the tough stuff found in fruits, vegetables and grains that resists digestion by human enzymes. Not necessarily a nutrient, it does however play an important role in the digestive process. Studies have shown that high fiber foods are lower in calories, satisfy the appetite, require more chewing and take longer to digest. Other foods are nearly all digested and absorbed as they pass through the small intestine but fiber enters the large intestine almost all intact.

Fiber is found in two forms; soluble (unrefined oat products, dried beans, peas, lentils, apples and citrus fruit) and insoluble (vegetables and whole grains). Water soluble fiber absorbs fluid as it moves through the digestive system and studies show that it aids in the reduction of serum cholesterol. Soluble fiber is able to bind acids and prevent their absorption by the body. This causes the body to convert some cholesterol into bile acids, which are necessary for fat digestion, thus reducing levels of cholesterol and the risk of heart disease.

Insoluble fiber passes through the body faster. This may reduce the time cancer causing substances remain in the digestive tract. This faster passage however may decrease the body’s absorption of vitamins and minerals as well as the action of digestive enzymes and the secretion of hormones.

There is evidence dietary fiber helps decrease the risk of colon cancer. It is believed the added bulk and speedier transit time decreases the contact of carcinogens with the colon wall. Some experts believe carcinogenous bile acids are bound by some types of fiber such as oats and beans and are passed off in elimination.

One problem to watch out for is too much fiber in your diet. Excess wheat bran for example many bind and prevent absorption of calcium, iron, zinc and other minerals.

The average daily intake is about 10 grams, however one should try to consume 20 grams but no more than 50 grams. (fiber intake should be increased gradually so that your body has time to adjust)

The National cancer Institute recommends as much as 35 grams of fiber a day so if you aim between 20 and 35 grams of fiber a day it would be good.

You should be careful however to get your fiber from natural sources and not rely on fiber pills. Fiber pills often contain less fiber than actual food sources and because fiber comes in different forms (cellulose, pectin, lignin, hemicellulose, and gums) and the optimal combination is unknown.

Sources of fiber are:

Raw fruits ( apples, bananas, berries, citrus fruits and pears), Vegetables (broccoli, brussel sprouts, carrots, corn, peas, potatoes with skin, pumpkin and squash) and Starches (beans, bran cereals, lentils, popcorn, whole grain breads and cereals).

Generally when a food label says, contains fiber, a good source of fiber or provides fiber, the fiber content is between 2.5 and 4.9 grams per serving. When a food label says, high fiber, rich in fiber or an excellent source of fiber, the fiber content is 5 grams per serving or more.

I know you want to get in shape and look great.  Whatever your fitness goal…to slim down…gain muscle…tone your arms or flatten your tummy…I’m here to help you accomplish your goals and to improve your fitness level. If you have enjoyed this article and the many other free features on my site, and would like some more comprehensive information such as fitness books and CD’s to aid you in achieving your health and fitness goals, please visit my ONLINE STORE where you will find innovative natural health and beauty products to help you become the BEST YOU CAN BE !

Sugar

j0113008The following article is a small excerpt from one of my books.  I hope you’ll want to learn more and let me help you to get into the best shape of your life.

Sugar is often called ‘suicide with a spoon’ and is found in foods such as candy, fruit, salt, peanut butter, canned vegetables, bouillon cubes, medicines, toothpaste, vitamins and almost all processed ‘fat-free’ products. Simple sugars have been known to affect asthma, mental illness, personality changes, nervous disorders, heart disease, gallstones, hypertension and arthritis.

Dietary sugar; Glucose, Fructose, Sucrose, Galactose, Maltose and lactose, will usually turn directly into fat because they are digested and absorbed with such speed that the body has no choice but to convert them into saturated fats. These saturated fats are sticky by nature and may clog arteries, increase the chance to stroke diabetes and will most definitely decrease your athletic performance.

So for each moment of weakness…each time you try to satisfy your sweet tooth, you become fatter. These new fat deposits tend to remain as fat deposits and only starvation (diet) or high calorie expenditure (exercise) can mobilize these new fat deposits and burn them as fuel.

Constant high levels of simple dietary sugar over stimulate and may burn out a normal pancreas and adrenal functions. The subnormal performance of these two very important endocrine glands can lead to adult-onset diabetes, cardiovascular complications, hypoglycemia and chronic fatigue.

In terms of athletic performance, high levels of sugar significantly increase blood serum saturated fatty acids, which depresses the oxygen transport system, because the red blood cells stick together and move slower. This delays the delivery of oxygen to you muscle cells.

Refined dietary sugar lacks vitamins and minerals and must draw upon your micro nutrient stores in order to be metabolized into your system. When these stores are depleted, destabilization of fatty acids and cholesterol is impeded, causing obesity due to higher fatty acid storage and higher cholesterol levels.

Generally sugar is void of Vitamins and minerals and fibre and has a deteriorating effect on your endocrine system. Because of this, sugar is considered one of the three major causes of degenerative disease. In the past twenty years, sugar consumption has increased from 12 kg. (26 pounds) per person to 61 kg (135 pounds) per person per year. Compare this to the early 1900’s when the average consumption was only 2.2 kg (5 pounds) per person per year.

Fruit contains sugar, and when drinking fruit juice instead of pop you should realize that sugar behaves the same in your body, no matter how you get it. The fact is one drink is filled with natural sugar and pop has added white sugar. Both have the same effect on your nutritional status. Also the Vitamin C you may receive from fruit juice is so small that it really doesn’t compensate for all the sugar you are receiving. So basically fruit juice is the dietary equivalent to soda pop.

Don’t be fooled into thinking you’re not eating sugar when your eating or drinking fruit. There are some fruits that are better for you like berries and melons, followed by plums but apples and oranges contain more sugar then some breads, cookies and candy bars.

The sugars found in fruits are biochemically the same as high fructose corn syrup and sugar cane. When your body is trying to metabolize sugar, it doesn’t care if the sugar comes from fruit, fruit juice or ice cream. Remember the nutritional value from eating fruit comes from eating the fibre and pulp not the juice.

Sugar also appears in foods you may not suspect. So make sure you read food labels and if you see anything that ends in ose. or ol. it may be sugar.

Here’s an interesting fact. Over the last few years Sucrose or cane sugar dropped in consumption from 81 percent to 44 percent of total market share and corn sweetener mainly in the form of high fructose corn syrup has increased from 18 percent of total market share to 55 percent. This change has occurred mainly because of the soft drink industry, because they use the high fructose corn syrup to sweeten their soft drinks.

Sugar is also contained in canned foods such as tomato sauce and baked beans, boxed foods like pilaf mix, crackers and stuffing, meats like frankfurters, lunch meats, pork sausage and hams, and condiments like pickles, mustard, tartar sauce and ketchup. Some ketchup’s even contain more sugar than ice cream,

Have you ever thought about the healthier potato chip that is no longer fried but baked and is low in fat? If you take a close look at the ingredients you’ll probably find that they contain corn syrup and dextrose. They’ve eliminated the fat but they’ve added sugar so that the chips will taste better. People who have chosen low-fat diets have actually consumed more sugar and therefore more calories. If you think about it, fat holds food together so when it’s removed something else must take its’ place, and the unfortunate thing is, that they use sugar or an emulsifier made from sugar.

Here’s something else to thing about the next time you think or crave about eating a chocolate bar. Your immune systems main defense is the activity of your white blood cells to remove invaders from your bloodstream in a process known as phagocytosis. One teaspoon of sugar will lower the phagocytic activity by 50 percent. Two teaspoons will lower this factor by 78 percent. Some people may average 33 teaspoons of sugar per day. Just think of what it’s doing to your internal systems not to mention the calories.

I know you want to get in shape and look great.  Whatever your fitness goal…to slim down…gain muscle…tone your arms or flatten your tummy…I’m here to help you accomplish your goals and to improve your fitness level. If you have enjoyed this article and the many other free features on my site, and would like some more comprehensive information such as fitness books and CD’s to aid you in achieving your health and fitness goals, please visit my ONLINE STORE where you will find innovative natural health and beauty products to help you become the BEST YOU CAN BE !

In the book ‘Get Fit, Stay Fit ‘there is a great sugar content chart. Check it out.

Hopefully you will become more aware of your sugar intake and attempt to reduce your daily/weekly intake. It could be as simple as drinking water instead of juice or pop, eliminating sugar in your coffee or tea. Little changes do add up and will make a difference.

The Perfect Fruit BANANA

bananaI hope you’ll want to learn more and let me help you to get into the best shape of your life.

Bananas contain three natural sugars – sucrose, fructose and glucose combined with fiber. A banana gives an instant, sustained and substantial boost of energy. Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world’s leading athletes. But energy isn’t the only way a banana can help you keep fit. It can also help overcome or prevent a substantial number of illnesses and conditions, making it a must to add to our daily diet.

After reading this, you’ll never look at a banana the same way again.

sad banDepression: According to a recent survey undertaken with people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that your body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier.

PMS: Forget the pills – eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood.

Anemia: High in iron, bananas can stimulate the production of hemoglobin in your blood and therefore helps in cases of anemia.

Blood Pressure: This unique tropical fruit is extremely high in potassium yet low in salt, making it perfect to beat blood pressure. So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit’s ability to reduce the risk of blood pressure and stroke.

Brain Power: 200 students were helped through their exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert.

Constipation: High in fiber, including bananas in your diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.

Hangovers: One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system.

Heartburn: Bananas have a natural antacid effect in your body, so if you suffer from heartburn, try eating a banana for soothing relief.

Morning Sickness: Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness.

Mosquito bites: Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation.

Nerves: Bananas are high in B vitamins that help calm your nervous system.

Overweight and at work? Studies have found pressure at work leads to gorging on comfort food like chocolate and chips. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, you need to control your blood sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady.

Ulcers: The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chronicler cases. It also neutralizes over-acidity and reduces irritation by coating the lining of your stomach.

Temperature control: Many other cultures see bananas as a “cooling” fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand , for example, pregnant women eat bananas to ensure their baby is born with a cool temperature.

Seasonal Affective Disorder (SAD): Bananas can help SAD sufferers because they contain the natural mood enhancer tryptophan.

Bananas must be the reason monkeys are so happy all the time!

Smoking &Tobacco Use: Bananas can also help you if you are trying to give up smoking. The B6, B12 they contain, as well as the potassium and magnesium found in them, help your body recover from the effects of nicotine withdrawal.

Stress: Potassium is a vital mineral, which helps normalize your  heartbeat, sends oxygen to your brain and regulates your body’s water balance. When you are stressed, your metabolic rate rises, thereby reducing your potassium levels. These can be rebalanced with the help of a high-potassium banana snack.

Strokes: According to research, eating bananas as part of a regular diet can cut the risk of death by strokes by as much as 40%

Warts: Those keen on natural alternatives swear that if you want to kill off a wart, take a piece of banana skin and place it on the wart, with the yellow side out. Carefully hold the peel in place with a band aide or tape!
Never put your banana in the refrigerator!!ban

So, a banana really is a natural remedy for many ills. When you compare it to an apple, it has four times the protein, twice the carbohydrate, three times the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals. It is also rich in potassium and is one of the best value foods around.  So maybe its time to change that well-known phrase so that we say, “A banana a day keeps the doctor away!”

I know you want to get in shape and look great.  Whatever your fitness goal…to slim down…gain muscle…tone your arms or flatten your tummy…I’m here to help you accomplish your goals and to improve your fitness level. If you have enjoyed this article and the many other free features on my site, and would like some more comprehensive information such as fitness books and CD’s to aid you in achieving your health and fitness goals, please visit my ONLINE STORE where you will find innovative natural health and beauty products to help you become the BEST YOU CAN BE !

Food Combining

food c1The following article is a small excerpt from my latest audio Cd’s.  I hope you’ll want to learn more and let me help you to get into the best shape of your life.

There are sound physiological reasons for eating foods in combinations. Some foods, if mixed in your digestive system, will cause problems!The principles of food combining are dictated by digestive chemistry. Different foods are digested differently.

  • Starchy foods need an alkaline digestive medium which is supplied initially in your mouth by the enzyme ptyalin
  • Protein foods need an acid medium for digestion- hydrochloric acid.

Acids and bases neutralize one another. If you eat a starch with a protein, digestion is impaired or arrested!

The undigested food can cause various kinds of digestive disorders. Undigested food becomes breeding grounds for bacteria, which ferment and decompose.  Its by products are poisonous, one of which, alcohol, is a narcotic that destroys or inhibits nerve function. It plays havoc with nerves of your digestive tract, and you may become constipated.

The Nine Basic Rules of Proper Food Combining:

  1. Eat acids and starches at separate meals. Acids neutralize the alkaline medium required for starch digestion and the result is fermentation and indigestion.
  2. Eat protein foods and carbohydrate foods at separate meals. Protein foods require an acid medium for digestion.
  3. Eat but one protein food at a meal.
  4. Eat proteins and acid foods at separate meals. The acids of acid foods inhibit the secretion of the digestive acids required for protein digestion. Undigested protein putrefies in bacterial decomposition and produces some potent poisons.
  5. Eat fats and proteins at separate meals. Some foods, especially nuts, are over 50% fat and require hours for digestion.
  6. Eat sugars (fruits) and proteins at separate meals.
  7. Eat sugars (fruits) and starchy foods at separate meals. Fruits undergo no digestion in the stomach and are held up if eaten with foods that require digestion in the stomach.
  8. Eat melons alone. They combine with almost no other food.
  9. Desert the desserts. Eaten on top of meals they lie heavy on the stomach, requiring no digestion there, and ferment. Bacteria turn them into alcohols and vinegars and acetic acids.

Can you eat Protein und Carbohydrate one after the other? YES, but be sure there are at least three hours between eating protein and carbohydrates, to give your body enough time to digest one food sufficiently before the next food comes which requires another way of digestion.

Before you give up and say THIS is all too complicated, just go slow.  With anything new it take time. Maybe begin by eating fruit by itself and on an empty stomach.  Once you have adopted this change into your eating habits you can begin to incorporate some of the other food combinations into your new diet plan. This natural technique of food combining is not new and has helped tens of thousands of health seekers over the years!

High-Starch Non-Starch Vegetables
(high-water content)
High-Protein
(concentrated)
Fruits
grains
pastas
rice
corn
potato (all)
turnip
squash
parsnip
beet
carrots
eggplant
avocado
aspargus
broccoli
brussel sprouts
cabbage
cauliflower
celery, chives
cucumber
kale, kohlrabi
leeks
leafy greens
onions
peppers (all)
parsley, radishes
zucchini
watercress
green beans
artichokes
sea vegetables
dandelion greens
endive, okra
swiss chard
beans
legumes
fish
poultry
wild game
meat (all)
seafood
seeds
nuts
dairy products
apple
apricot
banana
berries
cherry
date
lemon
grapefruit
melons (all)
mango
nectarine
pineapple
papaya
peach
pear
plum
tomato
fig
orange

Basically:

High Starch Foods can be eaten with Non Starch vegetables (high water content foods)

Proteins can be eaten with Non Starch vegetable (high water content foods)

Fruits should be eaten alone and on an empty stomach.

Proteins and High Starch Foods should not be eaten at the same time. I know you want to get in shape and look great.  Whatever your fitness goal…to slim down…gain muscle…tone your arms or flatten your tummy…I’m here to help you accomplish your goals and to improve your fitness level. If you have enjoyed this article and the many other free features on my site, and would like some more comprehensive information such as fitness books and CD’s to aid you in achieving your health and fitness goals, please visit my ONLINE STORE where you will find innovative natural health and beauty products to help you become the BEST YOU CAN BE !

Fat

fatThe following article is a small excerpt from one of my books. I hope you’ll want to learn more and let me help you to get into the best shape of your life.

Many Americans exercise and go on diets to reduce their amount of body fat, yet over half of the adults in the United States are overweight…That’s 97 million people who have too much fat.

Fat, or adipose tissue, is found in several places in your body.  Generally, fat is found underneath your skin (subcutaneous fat). There’s also some on top of each of your kidneys. Other locations depend upon whether you are a man or woman:

An adult man tends to carry body fat in his chest, abdomen and buttocks.

An adult woman tends to carry fat in her breasts, hips, waist and buttocks.

The difference in fat location comes from the sex hormones estrogen and testosterone. Your body contains two types of fat tissue:

  • White fat, which is important in energy metabolism, heat insulation and mechanical cushioning.
  • Brown fat, which is found mostly in newborn babies, between the shoulders; important for thermogenesis (making heat).

Fat tissue is made up of fat cells.  Fat cells are a unique type of cell. You can think of a fat cell as a tiny plastic bag that holds a drop of fat:

  • White fat cells are large cells that have very little cytoplasm, only 15 percent cell volume, a small nucleus and one large fat droplet that makes up 85 percent of cell volume.
  • Brown fat cells are somewhat smaller, are loaded with mitochondria and are composed of several smaller fat droplets. The mitochondria are able to generate heat.

Fat cells are formed in the developing fetus during the third trimester of pregnancy, and later at the onset of puberty, when the sex hormones kick in.  It is during puberty that the differences in fat distribution between men and women begin to take form.

One amazing fact is that fat cells do not multiply after puberty. As your body stores more fat, the number of fat cells remains the same; each fat cell simply gets bigger.

When you eat food that contains fat, it goes through your stomach and intestines. In the intestines, the following happens:

  • Large fat droplets get mixed with bile salts from your gall bladder in a process called emulsification. The mixture breaks up the large droplets into several smaller droplets called micelles, increasing the fat’s surface area.
  • The pancreas secretes enzymes called lipases that attack the surface of each micelle and break the fats down into their parts, glycerol and fatty acids.
  • These parts get absorbed into the cells lining your intestine.
  • In the intestinal cell, the parts are reassembled into packages of fat molecules (triglycerides) with a protein coating called chylomicrons. The protein coating makes the fat dissolve more easily in water.
  • The chylomicrons are released into the lymphatic system — they do not go directly into your bloodstream because they are too big to pass through the wall of the capillary.

The lymphatic system eventually merges with the veins, at which point the chylomicrons pass into the bloodstream.

Chylomicrons do not last long in your bloodstream — only about eight minutes — because enzymes called lipoprotein lipases break the fats into fatty acids. Lipoprotein lipases are found in the walls of blood vessels in fat tissue, muscle tissue and heart muscle. The activity of lipoprotein lipases depends upon the levels of insulin in your body. If insulin is high, then the lipases are highly active; if insulin is low, the lipases are inactive.

When you eat a candy bar or a meal, the presence of glucose, amino acids or fatty acids n the intestine stimulates the pancreas to secrete a hormone called insulin. Insulin acts on many cells in your body, especially those in the liver, muscle and fat tissue. Insulin tells the cells to do the following: Absorb glucose, fatty acids and amino acids

Stop breaking down:

  • Glucose, fatty acids and amino acids
  • Glycogen into glucose
  • Fats into fatty acids and glycerol
  • Proteins into amino acids

Start building:

  • Glycogen from glucose
  • Fats (triglycerides) from glycerol and fatty acids
  • Proteins from amino acids

The fatty acids are then absorbed from the blood into fat cells, muscle cells and liver cells. In these cells, under stimulation by insulin, fatty acids are made into fat molecules and stored as fat droplets.

It is also possible for fat cells to take up glucose and amino acids, which have been absorbed into the bloodstream after a meal, and convert those into fat molecules. The conversion of carbohydrates or protein into fat is 10 times less efficient than simply storing fat in a fat cell, but the body can do it.  If you have 100 extra calories in fat floating in your bloodstream, fat cells can store it using only 2.5 calories of energy. On the other hand, if you have 100 extra calories in glucose floating in your bloodstream, it takes 23 calories of energy to convert the glucose into fat and then store it. Given a choice, a fat cell will grab the fat and store it rather than the carbohydrates because fat is so much easier to store.

When you are not eating, your body is not absorbing food. If your body is not absorbing food, there is little insulin in the blood. However, your body is always using energy; and if you’re not absorbing food, this energy must come from internal stores of complex carbohydrates, fats and proteins. Under these conditions, various organs in your body secrete hormones:

  • Pancreas – glucagon
  • Pituitary gland – growth hormone
  • Pituitary gland – ACTH (adrenocorticotropic hormone)
  • Adrenal gland – epinephrine (adrenaline)
  • Thyroid gland – thyroid hormone

These hormones act on cells of the liver, muscle and fat tissue, and have the opposite effects of insulin.

When you are not eating, or exercising your body must draw on its internal energy stores of complex carbohydrates, fats and proteins. Your body’s prime source of energy is glucose. In fact, some cells in your body, such as brain cells, can get energy only from glucose.

The first line of defence in maintaining energy is to break down carbohydrates, or glycogen, into simple glucose molecules.  This process is called glycogenolysis. Next, your body breaks down fats into glycerol and fatty acids in the process of lipolysis. The fatty acids can then be broken down directly to get energy, or can be used to make glucose through a multi-step process called gluconeogenesis. In gluconeogenesis, amino acids can also be used to make glucose.

In the fat cell, other types of lipases work to break down fats into fatty acids and glycerol. These lipases are activated by various hormones, such as glucagon, epinephrine and growth hormone. The resulting glycerol and fatty acids are released into your blood, and travel to your liver through the bloodstream. Once in your liver, the glycerol and fatty acids can be either further broken down or used to make glucose.

We see pure fats in three places at the grocery store:

In the vegetable oil aisle you see oils created from different seeds and nuts. There is corn oil, safflower oil, peanut oil, canola oil, and olive oil.   All seeds and nuts contain some amount of oil, because oil is a very good way to store energy. By the way, the only difference between oil and fat is whether or not it is a solid at room temperature.

In the meat aisle, you can look at different cuts of meat and see them outlined by a layer of white, solid fat created by the animal to store energy.

In the dairy aisle you see butter and margarine, which are fats made from cream or vegetable oils, respectively.

The rest of the grocery store is of course, filled with fats and oils, although they are less obvious. Potato chips and French fries are cooked in oil, cookies and cakes contain fats and oils, and so on. This is how we eat the fat we need every day. And we do need fat to survive.

Most of what you hear about right now points to mono-unsaturated fats as the good fats. Olive oil and canola oil are both mono-unsaturated. Mono-unsaturated fats are thought to lower cholesterol.

The fats to steer clear of are the saturated fats. Saturated fats are bad because they clog your arteries. Partially hydrogenated vegetable oils (which are artificially saturated fats) are now considered totally evil, both because of the saturation and a side effect of hydrogenation called trans fatty acids.

There is a class of fatty acids called essential fatty acids that your body cannot manufacture. Because your body cannot manufacture these, they must come in from the food you eat.

Essential fatty acids fall into two groups: omega-3 and omega-6. All essential fatty acids are polyunsaturated.   Omega-6 fatty acids are everywhere: corn oil, sunflower oil and soybean oil. Omega-3 fatty acids are harder to find. Things like flax seeds, pumpkin seeds and walnuts are high in omega-3 fatty acids, as are salmon, trout and tuna. The current thinking is that these two fats need to be balanced in the diet at a ratio like 1-to-1 or 2-to-1, rather than the normal 20-to-1 ratio seen in most Western diets. And the only way to do that is to supplement your diet with omega-3 vegetable oils or to start eating fish in a big way (meaning two or three times a week).

Limit your fat intake to between 25 and 30 percent of the total calories you consume. Do not try to cut fat intake altogether, because you do need the essential fatty acids. When consuming fat, try to focus on mono-unsaturated fats like olive oil and canola oil, or on essential fatty acids.   When consuming essential fatty acids, try to balance your intake of omega-6 and omega-3 fatty acids. Do that by consuming tuna/salmon/trout or omega-3 oils like flax seed oil.

Your weight is determined by the rate at which you store energy from the food that you eat, and the rate at which you use that energy, and the best way to maintain a healthy weight is; to eat a balanced diet, do not eat excessively and to exercise regularly.

I know you want to get in shape and look great.  Whatever your fitness goal…to slim down…gain muscle…tone your arms or flatten your tummy…I’m here to help you accomplish your goals and to improve your fitness level. If you have enjoyed this article and the many other free features on my site, and would like some more comprehensive information such as fitness books and CD’s to aid you in achieving your health and fitness goals, please visit my ONLINE STORE where you will find innovative natural health and beauty products to help you become the BEST YOU CAN BE !

Nutrients

hm00489_The following article is a small excerpt from one of my books.  I hope you’ll want to learn more and let me help you to get into the best shape of your life.

There are three basic ingredients in your daily food intake…(this is not to mention all the vitamins and mineral requirements)

PROTEIN…CARBOHYDRATES AND FAT.
You need all three in your diet. But in what ratio? Let’s first take a look at each group.

PROTEIN (1 GRAM – 4 KCAL)
Proteins are the body’s building blocks.  You need them for muscle and connective tissue growth.  Proteins do not stimulate your body’s insulin production and therefore your blood sugar doesn’t drop and you do not feel hungry later.

Proteins also take a while to digest, so they make you feel fuller longer.  Proteins do not supply much fiber, which is necessary to keep your digestive track in order so you must remember to get fiber from another source.

The basic building blocks of all proteins are amino acids.  There are 20 amino acids, nine of which are considered essential because your body cannot make them so they must be supplied in your diet.  The other eleven are known as non essential because your body has the ability to manufacture them.

Proteins are found in both animal and plant foods.  For a food to be able to support growth and life it must contain all nine essential amino acids and is therefore known as a complete protein.  Foods that have a deficiency of one or more of the nine essential amino acids are known as incomplete proteins.

Animal products are considered higher quality proteins than plant products because animal proteins are complete proteins, containing all nine essential amino acids and in large amounts. While most plant proteins are considered incomplete, they may be combined and when eaten in proper combinations they do provide complete proteins.  The only plant protein that is an exception to this is the soybean. Soybeans are considered a complete protein and are comparable to animal protein.

If your diet does not contain enough carbohydrates to supply your body with the needed glucose, protein can be used as an energy source and will synthesize glucose.  This process is called gluconeogenesis and is a costly state to be in because it robs from the your muscles as if you were in a state of starvation.

So how much protein do you need to consume?  Some studies recommend as much as four grams of protein per kilogram of body weight while others suggest as little as 0.8 grams per kilogram are required.

It is recommended that endurance athletes consume approximately 1.5 grams per kilogram of body weight per day for the first few months of training.  After a few months the amount can be reduced to 1.2 to 1.4 grams of protein per kilogram of body weight per day.

For strength and power athletes, it is recommended that you consume between 1.4 and 2.4 grams of proteins per kilogram of bodyweight per day with an average of about 1.7.  It is also important to note two things.  First one pound of muscle (.45 kg.) contains about 100 grams of protein.  So in order to gain one pound of muscle mass per week, you need to consume approximately 14.3 grams of extra protein per day. (as well as other calories)

Secondly, there is no evidence to support intakes of 2.4 grams of protein per kilogram of body weight per day more, will improve muscle mass during heavy weight training.  Although the higher protein levels won’t harm you, excessive levels may bring along higher levels of saturated fat and cholesterol.

You should try to consume protein in small portions throughout the day and limit the amount you do eat to about 30 grams per meal.
High Protein foods include, red meat, fish, poultry, eggs, milk and cheese.  However, be careful to eat protein foods that are low in fat and cholesterol.  So try to select lean meats, non fat milk and low fat cheeses.

CARBOHYDRATES (1GRAM =4KCAL)
The primary function of carbohydrates is to provide an economical energy supply for your body.  Carbohydrates also furnish important vitamins and minerals and flavor to foods and beverages. Carbohydrates can be found in your food supply as starches, sugars and fibers.  Carbohydrates can be broken down into two groups, Simple and Complex.

Simple carbohydrates are your basic sugars, and can be turned into a quick energy source.  The complex carbohydrates are a longer burning energy source and are found in bread, potatoes, starch vegetables, pasta and rice.
Approximately 50 to 60 percent of your daily calorie intake should come from carbohydrate rich foods.

Insulin levels can play a major role in fat storage.  Insulin a protein hormone is released by the beta cells of the pancreas in response to sugar and amino acids in the bloodstream.  Insulin aids in the transport of carbohydrates and amino acids into muscles, promoting synthesis of muscle glycogen and protein.  A problem arises when too many carbohydrate calories are consumed.  Although you will gain more energy, size and strength from the increase of insulin, it also effects fat storage.  Insulin release stimulates the enzyme lipoprotein lipase that plays a key role in fat synthesis while inhibiting the enzyme hormone sensitive lipase which encourages fat breakdown and metabolism.

Carbohydrates can be converted and stored as fat and the faster a carbohydrate breaks down the more insulin is produced, and the easier it is that fat can be deposited.  It’s also a good idea to limit your carbohydrate intake for at least three hours before you go to sleep.

FAT (1GRAM – 9KCAL)
Gram for gram, fats provide more than twice the energy or calories as either carbohydrates or proteins.  It’s a shame fats are so terrible because they do add a richness and creaminess to food.

Fats also make up part of the structure of cells and provide an essential fatty acid (linoleic).  Scientists now believe that fat is incorporated into your ‘fat’ more easily than other types of foods.

Fat also increases the viscosity (stickiness) of blood, and sticky blood clumps together and attaches to the walls of blood vessels.  This causes more clumping, interfering with blood flow and impairs cell breathing.  You can see how a high fat diet can increase your risk of a stroke or heart attack.  High fat diets have been implicated in certain types of cancers, particularly that of the bowl and breast.

So how much fat is too much?  Well…The daily consumption of dietary fat in most diets is over 40 percent to total calories. The Fat in your diet should be in the 15% range however some suggest the fat intake can be as high as 30% of your total daily calories.  Ideally it should be no more than 67 grams.

One of the most popular forms of fat is called saturated fat.  Saturated fat is any fat that is solid at room temperature, like fat obtained from animal products, palm oil, coconut oil, hydrogenated vegetable oil. Foods containing saturated fat include meat, fish, poultry, milk products, eggs, lard, butter, shortening, margarine, non dairy creamers, dessert toppings, chocolate bars, cookies and crackers.

I’ve briefly talked about fats, but what are the differences?  Well first fats are made up of fatty acids.  When three fatty acids attach to a glycerol molecule it forms what is called a triglyceride, which is the most common fat found in your bloodstream and the foods you eat. Each carbon atom has the ability of bonding with two hydrogen atoms.  When every carbon atom on the chain has bonded with two hydrogen atoms the fatty acid is called saturated.  The more saturated a fat is the more harmful it is.  If some carbon atoms have not bonded with the hydrogen, the fatty acid is unsaturated and generally healthier for you.

Unsaturated fat is found in two forms, monounsaturated and polyunsaturated.  When a link exists between adjacent carbon atoms, it forms what is called a double bond.  When only one double bond exists it’s called monounsaturated and when more than one double bond exists it’s called polyunsaturated.

It sounds confusing I know but from bat to better it’s saturated fad (lard), polyunsaturated (corn oil) and monounsaturated (olive oil)

I know you want to get in shape and look great.  Whatever your fitness goal…to slim down…gain muscle…tone your arms or flatten your tummy…I’m here to help you accomplish your goals and to improve your fitness level. If you have enjoyed this article and the many other free features on my site, and would like some more comprehensive information such as fitness books and CD’s to aid you in achieving your health and fitness goals, please visit my ONLINE STORE where you will find innovative natural health and beauty products to help you become the BEST YOU CAN BE !

Water

j0129751The following article is a small excerpt from one of my books.  I hope you’ll want to learn more and let me help you to get into the best shape of your life.

One of the most important elements in your diet and often thought of as the ultimate weight loss weapon is water. You may be able to go months and sometimes even years with a deficiency in almost any nutrient, but you can only survive a few days without water.

In a healthy person, water contributes 50 to 60 percent of your body’s weight and comprises over 75% of your muscles. Muscles need to be properly hydrated to work and properly working muscles contribute to your bodies metabolic rate. A higher metabolic rate means you will burn more calories.

Water also regulates your body thermostat and therefore your temperature. A great deal of heat is required to change water from a liquid state to a gas form. Water evaporates into sweat and carries off large quantities of body heat.

Another valuable water characteristic is that water molecules cannot be compressed together so water actually helps to cushion your joints and protects your vital organs from shock and damage.

Water also helps to dissolve nutrients, amino acids, glucose, minerals and other substances, so that healthy cells can function properly. Water also helps to flush waste products and toxins produced by cells, out of the body and perhaps more important helps to flush fat out of the body as well.

Now that we know the importance of water, we should also know we are constantly losing water through perspiration, respiration and urination, so you have to be careful to replenish your bodies supply. Besides basic needs, the more calories you burn, the more water you need. Research suggests that a person needs one tablespoon of water for every calorie burned. Since the average person burns about 2,000 kcals. a day, you should drink about eight, eight ounce glasses of water a day to maintain a healthy balance.

Another formula to use would be to take your bodyweight and multiply by .66 to get the number of ounces of water you need to drink per day. If your weight is 190 lbs. you would need… 190 x .66 = 125 ounces of water. Since there are 128 ounces in one gallon, you would need to drink one gallon of water per day to maintain a healthy balance.

This may seem like a lot of water but it really isn’t. You will quickly get used to drinking this amount and feel better for it. You should however be careful not to drink all the water at once, as this many cause your stomach to get upset.

People who exercise regularly also need to consume even more water. You need to replenish between 8 to 16 ounces of water for every pound that you lose while working out. ( replenish every 250 kcal. burned or about every 20 minutes of exercise…more in hot, humid weather)

And you should not wait until you’re thirsty to drink. By the time you feel thirsty you are already one to two percent dehydrated. A loss of 2 to 5 % of body water can induce fatigue, dizziness, headaches and slurred speech.

If your not sure whether you’re properly hydrated a good gauge is your urine. If your urine is pale and odourless you are probably properly hydrated. The more dehydrated you are the darker your urine becomes.

If you drink a lot of soft drinks and coffee, although they may quench your thirst and do contain water, they should not be considered as part of your daily water intake. In fact they actually rob your body of liquid because the sugar and caffeine act as a diuretic, cancelling the good effects of the water those drinks contain. You should also try to avoid fruit juices, electrolyte replacement drinks and carbohydrate drinks that contain fructose and other sugars. However Crystal light and sugar free Kool Aid can be used in moderation and can count as part of your daily water intake.

By now you should be getting the point that water should be an essential part of your diet. In fact water is a dieters’ best friend. The reason for this is water acts like a natural appetite suppressant. Research suggests that the thirst centre lies near the hunger centre in your brain, and when you think you are hungry, you are actually just thirsty and often a drink of water will satisfy your desire to eat.

Water also helps your body to metabolize stored body fat. This is how it works. Your kidneys need water to work efficiently. When your kidneys don’t get enough water, they slow down and when they slow down, your liver picks up the slack and helps to get rid of your body’s waste. One of your livers primary function is to metabolize stored fat into energy, but how can it do this efficiently when your liver is doing the work for your kidneys. The result is your liver doesn’t do the 100 percent job it was meant to do and therefore more fat remains stored in your body.

But You should be careful, drinking too much water on a daily bases and over time can be very harmful to your health.

Correct timing to drink water, will maximize its effectiveness on the YOUR body.

  • Two (02) glass of water – After waking up –  Helps activate internal organs
  • One (01) glasses of water  – 30 minutes before meal – Help digestion
  • One (01) glass of water – Before taking a bath – Helps lower blood pressure
  • One (01) glass of water – Before sleep  – To avoid stroke or heart attack

water 1

So if your goal is to lose fat, make sure you use your ultimate weight lose weapon and make sure you drink plenty of water.

I know you want to get in shape and look great.  Whatever your fitness goal…to slim down…gain muscle…tone your arms or flatten your tummy…I’m here to help you accomplish your goals and to improve your fitness level. If you have enjoyed this article and the many other free features on my site, and would like some more comprehensive information such as fitness books and CD’s to aid you in achieving your health and fitness goals, please visit my ONLINE STORE where you will find innovative natural health and beauty products to help you become the BEST YOU CAN BE !

VITAMINS

j0256769The following article is a small excerpt from one of my books.  I hope you’ll want to learn more and let me help you to get into the best shape of your life.

Vitamins perform many functions in your body.  First and foremost they help you to convert food into energy and play a vital role in the manufacturing of blood cells, hormones and the chemicals of your nervous system.

Vitamins can be divided into two categories, water soluble and fat soluble.  The four fat soluble Vitamins are A, D, E, and K, and are absorbed into your body fat and can be used later.  It’s important not to take too much of these Fat soluble vitamins or mega dose on these Vitamins because they can build up and become toxic.

Vitamin C and the eight B Vitamins are all water soluble which means, they dissolve easily and any excess is eliminated through your sweat and urine.  You should also be careful if you take large doses of these Vitamins. Although for the most part it’s O.K., large doses of B6 for example can be toxic and can cause severe nerve damage.  You may want to consult your family doctor or Pharmacist if you have any questions.

If you decide to take daily Vitamins or individual supplement, the best time to take them is after you eat.  This is because it’s easier for the Vitamins to be absorbed into your bloodstream.  Also remember, water soluble Vitamins are eliminated fairly quickly, so they stand a better chance to do what they where meant to do, if they can interact with foods and minerals.

RECOMMENDED DAILY ALLOWANCES:

  • A– 800 TO 1,OOO micrograms (ug.)
  • B1– 1 to 1.5 milligrams (mg.)
  • B2– 1.2 to 1.7 milligrams (mg.)
  • B3– 13 to 19 milligrams (mg.)
  • B6– 2 to 2.2 milligrams (mg.)
  • B12– 3 micrograms (ug.)
  • C– 60 milligrams (mg.)
  • D– 5 to 10 micrograms (ug.)
  • E– 8 to 10 (IU.)
  • K– 70 to 140 micrograms (ug.)
  • FOLIC ACID– 400 micrograms (ug.)

When Vitamins and minerals are taken in mega doses, which are amounts significantly higher then the recommended daily allowances, they begin to take on different properties and should be viewed as medication, rather then a nutritional boost.

High doses of Vitamins and minerals can often cause many health problems.  Unfortunately there is no official definition of mega dose, however it is believed to be five to ten times the recommended daily allowance.  But you can’t say five to ten times the RDA is bad for all nutrients.  Each one is different.

The bottom line when it comes to supplements is that, if you choose to take them, you should select a balanced formula that provides the proper recommended daily allowance.  You should also never use vitamins that have expired and you should never use supplements to replace good nutrition.

I know you want to get in shape and look great.  Whatever your fitness goal…to slim down…gain muscle…tone your arms or flatten your tummy…I’m here to help you accomplish your goals and to improve your fitness level. If you have enjoyed this article and the many other free features on my site, and would like some more comprehensive information such as fitness books and CD’s to aid you in achieving your health and fitness goals, please visit my ONLINE STORE where you will find innovative natural health and beauty products to help you become the BEST YOU CAN BE !

Vitamin B3 (niacin), Vitamin B2 (riboflavin), Vitamin B6

Untitled-1_copyThe following article is a small excerpt from one of my books.  I hope you’ll want to learn more and let me help you to get into the best shape of your life.

The B vitamins are a group of eight individual vitamins, often referred to as the B-complex vitamins.
Polish chemist Casimir Funk In 1912 conceived the word vitamin. Funk also isolated vitamin B1 (thiamine1) from rice. This was determined to be one of the vitamins that prevented beriberi, a deficiency disease marked by inflammatory or degenerative changes of your nerves, digestive system and heart.

Vitamins are organic (carbon containing) molecules that mainly function as catalysts for reactions within your body. A catalyst is a substance that allows a chemical reaction to occur using less energy and less time than it would take under normal conditions. If these catalysts are missing, as in a vitamin deficiency, normal body functions can break down and make you susceptible to disease.

Your body requires vitamins in tiny amounts (hundredths of a gram in many cases). We get vitamins from these three primary sources:

  • Foods
  • Beverages
  • Your body  (Vitamin K and some of the B vitamins are produced by bacteria within your intestines, and vitamin D is formed with the help of ultraviolet radiation, or sunshine, on the skin.)

Vitamins are either fat-soluble or water-soluble. The fat-soluble vitamins are A, D, E and K. These vitamins accumulate within the fat stores of your body and within your liver. Fat-soluble vitamins, when taken in large amounts, can become toxic. Water-soluble vitamins include vitamin C, and the B vitamins. Water-soluble vitamins taken in excess are excreted in the urine but are sometimes associated with toxicity. Both the B and C vitamins are also stored in your liver.

The B-complex vitamins are actually a group of eight vitamins, which include thiamine (B1), riboflavin (B2), niacin (B3), pyridoxine (B6), folic acid (B9), cyanocobalamin (B12), pantothenic acid and biotin.

These 8 B vitamins are essential for:

  • The breakdown of carbohydrates into glucose thus providing energy for your body
  • The breakdown of fats and proteins which helps the normal functioning of your nervous system
  • Muscle tone in the stomach and intestinal tract
  • Skin
  • Hair
  • Eyes
  • Mouth
  • Liver

The best way to get your B vitamins is naturally — through the foods you eat!  The B-complex vitamins are found in brewer’s yeast, liver, whole-grain cereals, rice, nuts, milk, eggs, meats, fish, fruits, leafy green vegetables and many other foods.

B vitamins are essential for an astonishing array of life functions and most of us will get all of the B vitamins we need by eating a well-balanced diet..  Some people swear by a B-complex supplement every day, but based on the wide variety of foods containing these vitamins, its not always necessary. For a more detailed list of all the B vitamins check out my book ‘Get Fit Stay Fit’

I know you want to get in shape and look great.  Whatever your fitness goal…to slim down…gain muscle…tone your arms or flatten your tummy…I’m here to help you accomplish your goals and to improve your fitness level. If you have enjoyed this article and the many other free features on my site, and would like some more comprehensive information such as fitness books and CD’s to aid you in achieving your health and fitness goals, please visit my ONLINE STORE where you will find innovative natural health and beauty products to help you become the BEST YOU CAN BE !

Obesity

pe02547_The following article is a small excerpt from one of my books.  I hope you’ll want to learn more and let me help you to get into the best shape of your life.

For the first time in history the number of overweight people are starting to out number the number of underweight people on the planet. According to recent surveys there are more than 1.2 billion people who are classified as being overweight.

Since 1968 we’ve also cut back on our total fat percentage of calories from 40 % to 33% today and have cut back the saturated fat levels from 18% to 11%. So what’s happening? We’ve cut back our fat and are eating low fat this and non-fat that but we’re eating more calories than ever before, especially calories that contain sugar and highly refined flour. Being overweight can lead to diabetes, heart disease, cancer and sleep disorders. For some individuals who store their fat in the abdominal and chest areas it can make them temporarily stop breathing while they sleep.

Obesity is basically defined as having a body mass index of over 30. With this as a guide an estimated 55% of United States Adults are now considered overweight with 23% of these people considered obese. Canadians are not far behind with an estimated 48% considered overweight and 14% considered obese. These figures are growing not just in North America, but all over the world. In Europe 15% of men and 22% of women are considered Obese. In Britain 17% of men and 20% of women are considered obese. On the South Pacific Island of Samoa, 75% of adult women and 60% of adult males are considered to be obese. And these numbers are growing with more and more children starting to fall in the categories of being overweight and obese.

The reasons for these increased numbers can be found in many ways from using the car instead of walking, sitting in front of computers instead of exercising, and the increased availability of high fat and calorie food and drinks. Obesity is difficult to overcome. Fewer then 5 % of obese people successfully lose weight and keep it off. Compare that to smokers who have a success rate of 20 to 25 percent.

Obesity has also been associated with the increase in medical costs and recent figures show that the cost to treat obesity and all its related diseases in The United States is estimated at 103 billion dollars a year. Becoming fit will likely improve your health and prolong your life, no matter what you weigh.

The secret is to start doing something. The old saying ’baby steps’ is so true if you are obese and have never worked out or tried to manage your weight before, start by getting your doctor’s permission, start out slowly, the only person you should be competing against is yourself.

Consider a personal trainer who can lead you through the pitfalls of beginning.

Set realistic goals but also realize that by just doing something once a week is better than doing nothing at all.

It’s so easy to get obsessive about our body image. Fitness is about feeling good no matter what your size. You are more likely to maintain your desired weight once you have achieved it if you are physically active

There is no single weight loss program or secret formula for anyone. It’s an individual thing and much of the success depends on finding out what works best for you. Once you start to see results, you’ll not only feel good, but realize how simple it really is. But it does take something that no one can teach you. It takes commitment to stay with a program and motivation to get started. You can eat that double chocolate cream pie, as long as it’s not every day. It won’t hurt you. You should also try to become a student of health and fitness by subscribing to one of the many good fitness magazines that are published monthly. There are many good articles on new fitness developments, as well as tips and recipes for low fat meals and exercise programs from the pros.

You don’t need creams, powders and empty promises to accomplish your fitness goals. All you need is a common sense approach to eating with proper nutrition, an exercise program that fits into your lifestyle and most important of all the motivation, willpower and commitment to accomplish your fitness goals. The bottom line is, it’s your body and if you want to change it you can, but it’s up to you!!!!

I know you want to get in shape and look great.  Whatever your fitness goal…to slim down…gain muscle…tone your arms or flatten your tummy…I’m here to help you accomplish your goals and to improve your fitness level. If you have enjoyed this article and the many other free features on my site, and would like some more comprehensive information such as fitness books and CD’s to aid you in achieving your health and fitness goals, please visit my ONLINE STORE where you will find innovative natural health and beauty products to help you become the BEST YOU CAN BE !