Exercise Can’t Overcome a Poor Diet

It’s an all too common misconception that you can lose weight and stay healthy just by exercising regularly. The reality is that exercise alone is not enough to overcome a poor diet.

The Myth

Many Americans believe that if you exercise on a regular basis you can eat whatever you want and still remain healthy. This myth has been developed over decades of thinking that being inactive results in obesity. In recent years, evidence has come to light suggesting that this isn’t the whole truth.

We commonly associate obesity with lack of exercise, but studies now show that inactivity is more of a side effect of obesity than a cause. This means that the majority of people don’t become overweight solely because of not exercising. In fact, it’s more common that people stop being active because they are overweight.

That may sound like a catch-22 but research shows that a healthy diet has more to do with your general health and ability to maintain a healthy weight than exercise does.

To be clear, that doesn’t mean that you shouldn’t exercise. Regular exercise results in numerous health benefits such as improved cardiovascular health. The message you should take away from this research is that we need to relearn what we think we know about being healthy.

Sugar Overload

In order to be healthy and lose weight more effectively, you need to cut down on your intake of sugar and carbohydrates. When it comes to healthy eating, there is a list of excuses a mile long for why it is too hard or too expensive. If you’re interested in living a long and healthy life, you need to stop procrastinating and start making better decisions about what you put into your body.

In this fast paced world full of fast food, the average person eats far more than the recommended daily value of calories. If, like many Americans, you visit the occasional drive through for a quick and easy meal on your lunch break you may be consuming your daily caloric intake in one sitting. A chocolate chip frappe from McDonalds boasts a whopping 66 grams of sugar and 520 calories. Add a steak and cheese bagel to that and you get another 670 calories and 35 grams of fat.

Why You Can’t Lose Weight with Exercise Alone

According to traditional thinking all you need to do to lose weight is burn more calories than you consume. That may sound simple in theory, but in real life, it’s much more difficult than you may think.

Many people really believe that they don’t have to worry about counting calories because they exercise every day; this is simply not the case. Exercise is in no way a free pass to eat anything you want. If you want to burn off that fast food cheeseburger you had for lunch you’re going to have to work out for over an hour. If you are making unhealthy food choices all day, the logistics just don’t add up. No amount of exercise can overcome the damage done be a poor diet.

How to Be Healthy and Lose Weight

If your goal is to lose weight and improve your overall health, then you need to eat a balanced diet in conjunction with your workout routine. Reducing your intake of foods that are high in sugar and carbohydrates is just as important as pulling yourself up off the couch.

The key is to set yourself up for success. Keeping healthy and nutritious foods on hand can help you resist the temptation you face when you go to the store hungry. Taking a little time out of your weekend to prep meals for the coming week can make it easier to say no to fast food on your lunch break.

Initially it will take a little will power to drop the sweets in favor of a healthy diet but each time you choose an apple over a candy bar or bag of chips makes the next time that much easier. If you want to reap the rewards of all your hard work at the gym the best way to shed those unwanted pounds is to start with the right diet.

Sources: 

http://www.forbes.com/sites/alicegwalton/2015/04/24/exercise-wont-save-us-sugar-and-carbs-are-our-bodily-downfall/

Image courtesy of stockimages at FreeDigitalPhotos.net

How to Achieve Your Nutrition Goals

How to Achieve Your Nutrition Goals

With summer around the corner, the thought of bathing suits has a lot of people scrambling to get in shape. The great news is that it’s a lot easier than you might think to develop great habits that will keep you healthy this summer and many more to come.

One of the biggest obstacles we all face when trying to stay healthy are the bad habits we develop. With all the major decisions we have to make each day about our jobs and family, we often allow ourselves to function on autopilot when it comes to the more mundane aspects of our lives, such as eating and exercise.

Luckily there are some simple steps you can take that will make your life easier and allow you to focus on those important tasks at hand.

1. Pre-cut your vegetables

We all know how important fruits and vegetables are to our health. The problem is that they can be so time consuming to prepare. While a healthy salad might sound like a good idea for lunch, the time it takes to cut up all those veggies often drives us to faster, less healthy options.

By chopping up your vegetables ahead of time, you’ll be much more likely to make that healthy snack. One option to make this easier is to cut up all of your veggies the day you buy them and store them in containers. That way when you are hungry, you can just reach into the refrigerator and throw together a healthy meal with very little effort. You can do this for sandwiches, salads and all sorts of other quick and easy meals.

2. Bring out the fruits and vegetables

Let’s face it, a lot of us are grazers. While we may have the best intensions of eating healthy, it’s easy to fill up on small, fattening snacks throughout the day. Grazing all day may seem harmless, but it adds up quickly and becomes an unhealthy habit.

You can turn that bad habit into a good one by leaving fruits and vegetables out in visible places around your house. Even if you’re busy running in 100 different directions, you’ll be more likely to grab a handful of grapes, strawberries or carrots when you see them. These small snacks will satisfy your appetite while filling you up with healthy produce rather than junk food.

3. Have a back-up

We all know that a home cooked meal can be much healthier than take-out or processed foods. Cooking allows you to control what goes into your food and monitor your intake. The problem is that every extra step adds more work and takes more time out of your already busy day. To stay on track, you want to make things as easy as possible.

One way you can do that is to have a back-up of all of your favorite kitchen tools easily accessible in your kitchen. That way, if one of them is dirty you don’t have to take time to clean it before starting dinner. You just use your back-up and throw the dirty one in the dishwasher.

A must have back-up tool is a crock pot. Just throw in a bunch of healthy foods and walk away. What’s easier than that?

4. Keep your table clutter-free

Sure, we all find ourselves eating in front of the TV once in a while. After a long day at work, sometimes you just want to relax and watch your favorite shows. The problem is that it can quickly become a habit. Eating in front of the TV can cause you to become unaware of how much food you’re consuming, which definitely isn’t healthy.

By keeping your table free of clutter, you’ll always have a designated place to eat that you don’t have to take the time to clear beforehand. You’ll be more mindful of what you’re eating and it requires no additional effort on your part.

Besides, you’ll be allowing yourself to enjoy time with family and friends instead of tuning out in front of the television.

5. Arrange your kitchen for success

Sometimes you have to trick yourself a little to achieve your goals. This last tip is something that grocery stores have put a lot of research into. They’ve found that when premium items are placed at eye level and are easiest to reach, customers are more likely to buy them.

You can use this same trick in your kitchen. Place items you use most for healthy cooking in locations that are easy to access. That way you’ll be more likely to grab them. You can do the same thing with healthy snacks like bananas and apples. This trick may take a little effort initially, but once your kitchen is organized to work with you instead of against you your life becomes a whole lot easier.

Healthy living can take a lot of effort and willpower, especially if it’s not something you’re used to. Luckily by making these five small changes to your routine, you’ll make achieving your goals much easier. Over time, these tips will become habits and your healthy self will be relaxing in the sun instead of scrambling to get in shape.

Sources: 

www.breakingmuscle.com

Image courtesy of niamwhan at freedigitalphotos.net

Glutamine

 Great article written by my good friend, Lucho Crisalle

Glutamine is the most abundant amino acid in the body, making up 60 percent of the amino acids in skeletal muscle. It is a true super nutrient! It increases growth hormone levels, encourages lean body mass, and promotes muscle growth. It supports brain function, immunity and intestinal cells. Athletes and bodybuilders choose Glutamine as it helps buffer lactic acid, which tires muscles and reduces performance. Those training for endurance sports often take Glutamine to reduce cramps caused through repetitive motion. Plus, glutamine actually helps you store muscle glycogen, the primary fuel source for intense exercise.  

And since this amino acid has a mildly sweet taste, and is readily absorbed from the intestinal tract, supplementation is easy and pleasant.

In a nutshell, the primary benefits of L-Glutamine have been found to be: 

• prevention of muscle break down and support in fat loss (from increased muscle as well as increased production of human growth hormone) 
• support of enterocytes (intestinal lining cells) through which all nutrients are absorbed
• improved or increased immune system
• clarity of thought and better muscle contractions as it is the amino acid found in highest concentration in spinal and cerebral fluid. 

So, what is L-Glutamine?

L-Glutamine is the most abundant “free” amino acid in the body, but it is considered a “non-essential amino acid” since it can be synthesized (made) in the body from glutamate. However, scientists have classified glutamine as a “conditionally essential” amino acid, because under certain conditions (such as severe stress), glutamine may be needed in much higher amounts.  Additionally, glutamine has been found in higher concentrations than other amino acids in vital tissues including the brain, intestinal mucosa cells, immune cells, and in skeletal and smooth muscle.

Technically, Glutamine acts as a nitrogen shuttle by picking up and dropping off nitrogen around the body.  Nitrogen is an essential component of DNA (the genetic material of life) and vital for muscle building. Glutamine also converts to alpha-ketoglutarate, an essential nutrient to create energy via the Krebs cycle.  

Safety & Side Effects 

More and more research continues to show significant results with the supplementation of L-Glutamine without negative side effects even up to 60g per day for the ultra-intense training athlete.

Recommended Dosing

L-Glutamine is recommended for intense training athletes, those subject to immune toxins or weak immune systems, and post surgery and irritable bowel syndrome (IBS) patients.  Normal dosing ranges from 2g per day up to 60g per day. Optimal dosing is 5-10g per day in divided doses.  This is a perfect supplement for flu and cold season as well as year round.  

For increased GH release, take 10g L-Glutamine upon waking on an empty stomach, as well as before bed. It is also highly recommended to be taken pre and post workout.

With all the benefits glutamine offers, and available at a more than reasonable price, it only makes sense to make this one of your primary supplements.

Now you can build up your immune system and enhance your physical performance, all in one super supplement!

MORE INFORMATION:

Glutamine and Skeletal Muscle

In muscle, the concentration of free glutamine appears to influence whether muscle will break down (low glutamine content) or build (high glutamine content). Athletes suffering from continuous fatigue have shown to have decreased blood glutamine concentrations that persist for extended periods of time. These decreased concentrations may hinder immune health and lead to slower recovery times following exercise and physical stress. Subjects supplementing with oral glutamine show elevated plasma concentrations of both glutamine and growth hormone, suggesting glutamine’s potential benefit in terms of body composition.

Additional Benefits of L-Glutamine

Glutamine is also a major contributor to proper functioning of the intestines. By serving as an energy source for these highly active cells, many studies have demonstrated the critical role of glutamine as the predominant fuel for intestinal epithelium and its vital action in maintaining intestinal structure and function in stress-related situations.

Patients recovering from strenuous physical activity have an increased demand for glutamine. This is probably the result of increased use by the immune system and the decreased integrity of the traumatized tissue. Following stressful physical demand, amino acids become vital for the healing process. Glutamine has proven to be essential during this time because the demand may exceed that which can be obtained from muscle stores.  A study at the Geisinger Medical Center noted that increased muscle breakdown following extreme physical activity was in part due to glutamine deficiency. From their observations the researchers concluded that glutamine supplementation will prevent muscle breakdown and enhance the healing process. Lastly, there is evidence showing glutamine to be helpful for alcohol addiction. In an early study, alcohol consumption was curbed slightly when 1,000mg of glutamine was administered orally.

Support for Immune Health

It is well understood that immune health is dependent on macrophages and lymphocytes (a type of white blood cells). Glutamine levels are very high in white blood cells, and in experimental cell cultures, lymphocytes were less efficient when glutamine was reduced. When glutamine was added to the culture medium, lymphocyte reproduction significantly rebounded to a normal rate. A further study showed that lowered glutamine concentrations reduced adequate immune health underscoring the importance of supplementation for individuals whose immune status is stressed by heavy physical activity. 

Support for Neurological Health

Because glutamine is one of the most abundant amino acids in cerebrospinal fluid, it readily enters the brain where it can serve as a precursor to the neurotransmitter gamma-aminobutyric acid (GABA). GABA and serotonin are vital neurotransmitters with various functions including enhanced sense of well being and calmness. In one study performed at St. Joseph’s Hospital in Phoenix, researchers showed that glutamine supplementation helped to maintain amino-acid concentration in brain tissue, increased the uptake of tryptophan and enhanced synthesis of serotonin.

© 2012 Lucho Crisalle, CEO, Exercise & Nutrition Works, Inc.

How to Increase your Metabolism Naturally

The single most important thing to properly losing weight and increasing your energy levels is your metabolism, and this function tends to get a lot of attention these days. Your metabolism takes the nutrients you have consumed and converts them into energy, which is commonly referred to as “burning calories”. This energy producing process allows your body to prevent further weight gain. However, each person’s metabolism is different because of genetics, age, and gender, but do not let this prevent you from taking measures into your own hands that increase your metabolism naturally.

Strength Training to Build Lean Muscle

Strength training is often misconstrued as being the same as muscle bulking, but they have different intentions. Muscle bulking is where a person follows a high calorie diet with plenty of weight training. However, strength-training focuses on building your strength through lean muscle gains, which plays a role in your metabolism and overall health.

The reason is because muscle requires calories to exist and maintain themselves. Research shows that muscle requires 6 calories per pound a day for sustainment, while fat only requires 2 calories per pound. Your resting metabolic rate is constantly running even while you are asleep, so the muscle makes a difference in keeping the unwanted weight from sticking around.

During training, and the 2-3 hours afterwards, your body’s metabolism is at an all-time high depending on the intensity of your workout. The harder you train and elevate your heart rate, the faster your metabolism pumps away and burns calories. Increase your intensity to reap the max benefits, but do not over train and injure yourself.

Stay Hydrate with Water

Your body requires the daily amount necessary in order for you to simply survive with a healthy body, and your metabolism needs this water in order to process the calories being taken in. Studies have shown that an average adult who drank up to 8 (8 ounce) bottles of water has seen a higher number of calories burned opposed to those who drank only 4 (8 ounce) bottles. Even being the slightest bit dehydrated can slow your metabolism down, so drink water throughout the day and prior to a meal. Fruits and veggies are also good choices for hydrating since they naturally have water in them.

Moderate Consumption of Spicy Foods and Caffeine

Spicy foods have a way with your body, and are capable of increasing your metabolism naturally with the use of thermogenic properties (cayenne, chili powder and cinnamon) Supplements used for weight loss repeatedly contain ingredients such as chili extract, and the reason is because this kind of food heats your body up, which causes your metabolism to increase for a short period of time. So that warm sensation you have been feeling from eating spicy foods is actually your body starting to burn more calories.

Caffeine from green tea and black coffee actually has great benefits when consumed moderately. Caffeine naturally increases your energy levels by making your heart pump blood faster, which as mentioned leads to a heightened state in your metabolism. Both drinks are easy to consume, but do not excessively drink too many cups a day or the outcome is not just an increased metabolism.

While you cannot overcome things like aging or genetics, you can and boost your metabolism and have a healthy lifestyle. It just depends on how you choose to diet and exercise.

Source:

Smith, Michael W., Dr. "Slideshow: 10 Ways to Speed Up Your Metabolism to Burn Calories and Lose Weight." WebMD. WebMD, 19 Aug. 2013. Web. 09 Feb. 2015.

Overcoming Childhood Obesity with Personal Training

Overcoming Childhood Obesity with Personal Training

It is not news that childhood obesity rates are skyrocketing. We have all seen ads and school initiatives for better eating, but there is still a strong need for physical education. School budget cuts are causing many problems for kids today as physical education is one of the first programs to go.

According to the American Obesity Association, this is not a small problem. Approximately 30% of children of school age are overweight and another 15% are obese. This has educators, politicians, and, most important, parents concerned about how to tackle this growing problem.

Personal Training: Not Just for Adults

Not every child is a candidate for personal training but it is certainly a route to help some children learn about healthy habits and the role of exercise in their lives. For children that are struggling with their weight now, not only does personal training help them learn good habits, but it also helps them start to lose weight in a healthy way.

Childhood obesity is a leading indicator for adulthood obesity, so tackling this problem early is imperative for parents to make sure your children become healthy adults. Parents often choose personal trainers because they are skilled in providing your child with structure that he or she may not get elsewhere when it comes to healthy habits.

It is not just overweight children that are strong candidates for personal training. Many people hire personal trainers to help their children excel at sports. While this may seem overboard to some, studies are showing that children that engage in weight training with light weights are more adept at sports and, more importantly, less injury prone than those children that do not spend as much time exercising.

Children Who are Best Fits for Personal Training

Personal trainers are a great fit for particular types of children. When children are not interested in organized sports, trainers can provide the much needed exercise. It is not uncommon for kids to like organized sports, but feel insecure about their abilities and person trainers can increase their confidence.

There are many children today that have different health issues or specific needs that do not allow for them to participate in organized sports. Personal trainers can take the individual needs of these children in to consideration when they are creating a plan for healthy eating and exercise.

Qualifications for Trainers

How do you choose the best trainer for your child? Well, there are several characteristics to look for:

1.     Certification – there are different certifications and degree programs so make sure your personal trainer is certified.

2.     Experience – not only should the trainer have testimonials/references, but they should have worked with children in the past.

3.     Compassion – trainers need to be able to listen to the input from the child and make the sessions fun.

4.     Philosophy – a trainer should be able to tell you about what he or she thinks is best for your child and why.

As a parent, you should always attend a few sessions with the child to see what kind of person the trainer is and how well the trainer fits with your child. It takes time to develop healthy habits, so make sure that you give it time and patience.

The Ins and Outs of Foam Rolling

Foam rolling is something many people hear about or see other people doing, but many do not realize the benefits that it has when done correctly.  This technique for muscle relaxation is not a new “fad”. In fact, athletes, coaches, physical therapists, chiropractors, and many other fitness enthusiasts have been using foam rollers for decades. But now, this recovery method has really started to show up in mainstream gyms and personal training.

What to Know About Trigger Points and Tightness

Anyone that has been to a physical therapist, acupuncturist or chiropractor may have heard of trigger points and muscle release as therapies to help with muscle tightness. The foam roller allows you to get this muscle tightness under control yourself by putting pressure on trigger points, the muscle locations that cause tightness and pain, as well as help recovery post-workout.

Often times, people refer to trigger points as knots. When they knots have pressure applied, pain will often move to other locations of the body. For instance, it is not uncommon to have a knot in the shoulder area that causes pain in the neck or a knot in the back that causes pain down the leg.

Foam rolling often gets a bad reputation because when you work on these trigger points with a foam roller, it can be painful. The pain should be uncomfortable but not something that you cannot handle. However, the benefit comes when you are done. The pain should be dramatically better and the muscles loose once you have rolled.

Muscle tightness and knots can happen for many reasons. Sometimes it is related to muscle training like lifting weights because you are putting your body under a lot of strain. Other things like inflexibility, poor posture, repetitive movements, lack of movement like sitting at a desk all day, nutrition and hydration habits, stress and sleep can all cause problems for muscles. Our bodies are made to compensate for what we are putting them through, but that does not mean that we are able to recover quickly.

What Foam Rolling Can Do For You

Foam rolling is self-massage. When muscles are knotted or tight, tiny areas of scar tissue form in the muscle layers. When muscles are in healthy, normal working states, they are soft, supple, and pliable. But, when we put them under stress, they tighten up and cause tears and hard spots in the tissues. The pressure of massage and foam rolling allows these hard spots to break up and elongate the muscle back to a normal, healthy state. Our bodies can recover on their own, but sometimes they need a little help to get the job done.

Proper Foam Rolling Technique

As with any exercise, technique is important to protect the body from harm.

·       You want to remember to apply light to medium pressure. It should be uncomfortable, but not unbearable. This pressure is applied to specific muscles or groups using your own bodyweight.

·       Roll slowly to allow the muscle the ability to lengthen. Think of rolling out dough. Pain should subside within no longer than 30 seconds.

·       When areas are painful, relax as much as possible to fully allow the muscle to get the blood flow it needs. Tightening up counteracts the rolling process.

·       Wait a day or two before rolling the same area again.

Sources: www.breakingmuscle.com

Apple Cider Vinegar

Can Apple Cider Vinegar aid in Weight Loss?

The Value of Apple Cider Vinegar

When you think about it, it makes sense to drink apple cider vinegar prior to any meal for the promotion of weight loss. Apples are an excellent source of pectin, and when you include pectin in your diet, it will make you feel as though you are fuller and a general feeling of being satisfied. Your appetite can be suppressed similarly because apple cider vinegar contains the same amount of pectin that is contained apples.

More effective than eating raw apples, there is good science behind why apple cider vinegar encourages even more weight loss. Generally, the acid will help to aid digestion of proteins, which, for some hormones, are the building blocks, especially the growth hormone. When it comes to breaking down fat cells, this hormone is instrumental. When the level of acid that is present in the stomach is increased prior to a meal, you will make sure digestion is thorough as well as increasing the hormone synthesis for protein availability.

Digestion is stimulated by apple cider vinegar, and the duration of time that fats remain in the digestive tract is reduced. Conditions that contribute to diarrhea could be life-threatening, so it is important to make sure that your body removes the key nutrients from the food you eat. Food that remains in the intestines for too long can also be unhealthy. Fats that are present too long during the digestion process will cause more absorption of fats.

The Bodily Breakdown

Just like fire is essential for burning in a fireplace, oxygen is essential to burn energy. Apple cider vinegar is very supportive for weight loss because it has the ability to increase the utilization of iron and energy consumption in the body. When the body absorbs iron, it uses oxygen and consumes energy, increasing your metabolism to enhance weight loss.

Another excellent source of potassium is apples. Additionally, apple cider vinegar when taken regularly can contribute to your body’s level of potassium and help you maintain a balance of sodium. If possible, you should attempt use apple cider vinegar as a replacement for salt in your diet. You can use it on foods you would normally add salt to like proteins or vegetables. In most of the foods you eat, salt is often present and enhances the flavors for fat. Salt tempts you to eat more foods that are high in fat content and additionally it increases the water weight that is carried. Some of these foods are pastries, fatty meats, French fries, or meat substitutes.

How to Use Apple Cider Vinegar

Take 2 tsp before each meal