Up with the Good Fat, Down with the Bad

Omega-3 Fatty Acids are the Good Guys in the Fat Pool. To up your good cholesterol, down the bad cholesterol, and reduce the risk of heart disease, include Omega-3 fatty acids in your diet. Foods containing these heart-healthy fatty acids are fatty fish such as salmon, sardines, sword fish and albacore tuna. For vegetarians, the best way to get stroke-busting fatty acids is to cook with flaxseed oil and flaxseed flour.

We know that eating fish helps lower cholesterol (the bad kind) and it is low in fat and calories so it can aid in weight loss if it's not fried, breaded or grilled in butter or oil. Now there's a new study that shows fish may help stave off certain types of cancers. A research study recently done in Milan, Italy compared 10,000 hospital patients who had cancer to 8,000 other patients who did not have cancer. Before the cancer tests or hospital admission, they were all asked how much and how often they ate fish, on average. Those who ate one or more servings a week showed a definite pattern of protection against cancers such as stomach, mouth, pharynx, esophagus, colon and rectum. Fish may be an even healthier choice than previously thought. Remember, tuna salad (easy on the mayo) counts too as well as fish chowder and fish dips (made with low cal dressing and/or cream sauce. So it's not as tough as you think to include fish a few times a week in your diet.

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Best in Health

Jim

Exercise Your Brain

We all have little lapses in memory like leaving the keys in the door, forgetting someone's name or missing an appointment. Rarely do we think we are getting old or senile. Most times it's due to too much going on in that brain of yours. You have too much on your mind or you're stressed out. Maybe you didn't concentrate enough on what it was you were supposed to remember. 
Research shows that brainpower can increase with mental activities in older people. Aging does not mean automatically losing mental capacity. The National Institute of Aging has conducted a series of tests that prove most dramatic memory decline occurs around age 70, if it occurs at all. Even though memory may fade with time, thinking ability remains strong. Vocabulary and reasoning skills often improve with age. 
No matter what your age, exercising your brain may make the difference between using it and losing it. Or if you are young and have older family members or friends who seem to be losing memory, encouraging brain activity can help. 
Activities such as doing crossword puzzles, playing word games or cards strengthens the synapses between brain cells in memory transmission areas. Physical exercise can increase mental abilities 20% to 30 %, according to recent studies. Journal writing and working with your hands to build or create can help as well.
For older adults who sense memory loss occurring, use mental helps such as calendars, calculators, list making, and group discussions. And relax. Worrying about what you're going to forget can cause a mental block.

For your own wellness review click here

Best in Health

Jim

Small things can make the Biggest difference

With today's hustle and bustle life styles we are always in a hurry.We often tell ourselves we don’t have time to make sure we are doing all the necessary things to maintain our health.So we wind up having with variety of health problems and we say things like I’m getting old ,It runs in my family or that's just the way things go. The list of Nutrition related Diseases is incredible and unnecessary.

• Heart Disease
• Cancer
• Stroke
• Diabetes
• Digestion
• Obesity
   
And the list goes on and on. When we decide to change something in our lives.We first must educate ourselves on what needs to happen.In this case if you want to be healthy study health and do what healthy people do and do it today not tomorrow.

If we just take responsibility for where we are and where we are going  things can change for anyone who wants change

 

CLICK FOR A LIST OF THINGS TO HELP WITH YOUR DAILY CHANGES

Best in Health

Jim

Lets Talk about Water

Yes water is essential for all things to survive. Think about trees,your lawn and plants everything needs water. Most people are dehydrated and and do not realize it yet we don't know why we have health concerns, weight problems ,aches and pains and we always feel like we are hungry

The rule is drink half your body weight in ounces of water-every day. If you weigh 200 pounds that's 100 ounces of water. Many people don't understand that when they don't give the body enough water it tends to retain it, thinking instead that they are bloated so the last thing they need is more water. It takes about 3 days of proper hydration to signal the body that enough water will be provided so retention in no longer necessary. Water flushes toxins and fat out so water, water,water!

8 GLASSES A DAY KEEPS THE FAT AWAY!

Water is probably the single, most important catalyst in losing weight and keeping it off. One of the things we take most for granted, water plays a very important role in permanent weight loss. It aids in suppressing the appetite naturally and metabolizing stored fat.

Studies show that a decrease in water intake causes fat deposits to increase. Whereas, an increase in water intake can actually reduce fat deposits. The kidneys do not function properly without enough water. When this occurs, some of their load is passed on to the liver. The liver works to metabolize stored fat into usable energy for the body. If the liver has to aid the kidneys, it can’t function efficiently. Consequently, the liver metabolizes less fat, thus, fat remains stored in the body and weight loss ceases. Many people whose bodies retain water drink less water, hoping to eliminate the problem.

The body sees this action as a threat to its survival, so it attempts to hold on to every drop. Water is then stored in spaces outside the body’s cells. This causes swollen feet, hands and legs. Diuretics offer only temporary relief. The best way to overcome excess water retention is to give the body what it needs-plenty of water. Only then can stored water be released.

Overweight people need more water than thin people. Larger people have a large metabolic load. Water also helps to maintain proper muscle tone by giving muscles their natural ability to contract and by preventing dehydration. It helps prevent sagging skin that usually follows weight loss. Shrinking cells are plumped up by water. The complexion then appears clear, healthy and resilient.

Water also flushes waste from the body and thus eliminates constipation. The endocrine glands function improves, thus the entire system functions more efficiently.

Water not only accomplishes all of the things listed above, it also works with the fiber to create a satisfied feeling and help subdue hunger pains. At least 6-8 eight-ounce glasses of water per day is recommended.

FREE WELLNESS EVALUATION

Best in Health

Jim

THE FIBER FACTOR

More than 100 years ago, someone figured out how to separate the bran from grains of wheat, leaving only the starchy interior to be ground into flour. From this discovery, an amazing new product–white bread– was born. But the introduction of refined flour products certainly contributed to the nation’s slow decline
in dietary fiber intake.

It has been estimated that our hunter-gatherer ancestors–who foraged for food for hours every day–ate about 12 pounds of plant foods a day and about 100 grams of fiber. If we did that, we’d spend a good part of our day just eating. But the average American falls far short of meeting the fiber recommendation
of 25 to 30 grams a day. In fact, most of us only eat about 15 grams. Fiber is the structural portion of a plant, and so it is found in whole fruits, vegetables, beans and grains (like corn and brown rice); there is no fiber in meats, fish or poultry. Different types of fibers have different effects on the body, and it’s important to get plenty of fiber from a variety of sources.

Water-soluble fibers are found in the highest concentration in apples, oranges, carrots, potatoes, oats, barley and beans. These types of fiber delay the time it takes for food to pass through the system, and so they provide a feeling of fullness. They also slow the absorption of glucose (sugar) from the bloodstream and so they help to keep blood-sugar levels more even throughout the day. This type of fiber is also helpful in lowering blood cholesterol levels, which is why oats and oat bran have been popular for heart health.

Water-insoluble fibers are found in the highest concentrations in vegetables, wheat bran, corn bran, rice bran and most other whole grains. These fibers speed up the transfer of food through the intestines and also trap water, so they are particularly good in helping to prevent constipation.

The health benefits of a high-fiber diet are numerous. Most people are aware that fiber keeps the intestinal tract functioning smoothly. The fiber not only helps prevent constipation, but also reduces the risk of hemorrhoids. For those wanting to lose weight, a high-fiber diet is a great way to go. Fruits, vegetables and whole grains have fewer calories “per bite” than do foods that have a lot of fat and sugar. Also, the fibers keep food in the stomach longer and absorb water, so they provide the sensation of fullness.
Can you get too much? Adding too much fiber to the diet in a short period of time might lead to abdominal discomfort and gas, so if your diet is usually low in fiber, increase the amount slowly over a few weeks to give your system time to adjust. Also, drink plenty of liquid to allow the fiber to soften and swell. And make
sure to eat a variety of fiber sources to reap all the health benefits that high-fiber foods provide.

TIPS FOR INCREASING YOUR FIBER INTAKE CLICK HERE

Best in Health

Jim

Nutrition & You

With obesity, diabetes, high blood pressure & many other rates at epidemic rates, it seems that now would be the time for people to learn about how what they consume has everything to do with how they feel & what size they are. Here are 10 points for helping anyone to start to make some real changes that could add years to their lifespan or increase their health today;

1, Water, Water, Water! People do not drink the recommended amount of water every day. You need half your body weight in ounces of water so a 200 lb person needs 100 ounces of water every day & if you smoke, take medications, drink soda, coffee or alcohol, etc you need even more than that to flush the toxins away.

2. Keep a food diary. Most people have no idea of the number of calories they consume in a day. Track your calories and include what you drink.

3. Eat breakfast. You just had an 8 hour fast.Your body needs fuel at least 3 times a day. You can’t run an engine without fuel; your body is essentially an engine. Studies show that people who skip breakfast are over 300% more likely to develop diabetes than breakfast eaters.

4. Protein. The reason so many people lose weight on a no carbohydrate diet is because protein is energy & carbs are mostly fat. Half of your proteins should be from plant based sources & half from animal based sources.

5. Variety. Your diet should include all of the colors of the rainbow-primarily fruits & veggies. Avoid bland color foods including rice, potatoes, pasta, breads unless whole grain. Limit meat consumption to leaner cuts. Eat at least 2 fruits or veggies at every meal minimum.

6. Portion control. Understand that your stomach really isn’t all that large. You should have portions of food that are no larger than the palm of your hand. And fruits & veggies should be on your plate at every meal.

7. Supplement. Take a daily supplement & make sure it’s a good one. The test is to take your multivitamin & drop it into a glass of room temperature water then wait about an hour. If it has not dissolved in the glass then it does not dissolve in you.

8. Snack Control. Often people think they are hungry when they are actually thirsty. Drink an 8 ounce glass of water 30 minutes prior to giving into snack cravings & have only fruit, veggies or protein for snacks. Understand that true hunger cravings are the body’s way of asking for nutrients not received during meals. If you crave food, something is missing from your diet so look at your food diary & figure it out. If cravings persist, take your supplements at every meal. Caution; make sure your supplement is water soluble & if it doesn’t say on the label, call the manufacturer & ask, most include a toll free number of the package.

9. Fiber. The first week of keeping your food diary, keep the same diet that you have today. Look back over the week & count how much fiber you are getting every day. Prepare to be shocked that the number is so low. Fiber not only aids in a healthy digestion it also aids weight loss so you need lots of it!

10. Get plenty of rest & exercise. Doctor’s have been telling us for years how to be healthy; eat right, drink plenty of water, get plenty of rest & exercise but most of us do not listen. The we start on the slippery slope of a medication for this, then a medication for that & pretty soon we are taking a handful of medications every day but still we are not healthy. Medications manage sickness, nutrition provides health.

The bottom line is that you truly are what you eat. If you feed your body right, you will be healthier, you will be leaner you will live a better quality of life.

CLICK FOR YOUR FREE WELLNESS EVALUATION

Best in Health

Jim

PROTEIN

Here is some basic information on Protein that I have picked up along my journey.It seems everywhere we look, someone is promoting a new diet that praises the power of protein. But whether you want to lose, gain, or maintain your current weight, the importance of protein goes far beyond physical appearance and muscle building.

A necessity for every body Protein is an important component of every cell in the body. It is an organic compound, composed of 22 amino acids, otherwise known as the building blocks of
life. Protein is stored in muscles and organs and the body utilizes it to build and repair tissues, as well as for the production of enzymes and hormones. Proteins also make it possible for blood to carry oxygen throughout the body. Along with fat and carbohydrates, protein is a "macronutrient," meaning the body needs relatively large amounts of it. The Institute of Medicine of the National Academy of Sciences has concluded that our daily protein requirements should be 10% to 35% of our total caloric intake, with men needing slightly more than women. A lack of protein can cause loss of muscle mass, decreased immunity, as well as weakening of the heart and respiratory system.

 

How protein affects your weight The widespread popularity of high-protein diets is due in large part to their ability to help manage hunger. When protein is absorbed, it sends a signal to the brain to decrease your hunger. Another benefit of protein is that it raises your resting metabolism by maintaining muscle mass. As we age, muscle mass decreases without exercise, so staying fit is a key to burning fat by keeping your metabolism high. Protein also leads to a much less rapid rise and fall of blood sugar and insulin,
so you avoid the "sugar highs and lows" after eating sweets without adequate protein. Certain foods, however, provide a healthier resource for protein than others.

Consider the source You can obtain healthy sources of protein without high levels of saturated fat. For example, soybeans, nuts and whole grains provide protein without much saturated fat and offer plenty of healthful fiber and micronutrients as well. If you’re looking for yet another great way to obtain healthy protein, vegetable sources of protein found in ShapeWorks® Formula 1, are high-quality and have lower calorie levels with virtually no added fat. ShapeWorks®products personalize your daily protein intake to match your body’s needs. With a variety of shakes and snacks, the ShapeWorks®program helps you build or maintain lean muscle while providing healthy weight
management support.

Now that you’ve increased your knowledge of protein, you can effectively enhance your diet and allow good health to take shape.

I have a fun quiz you can take to test you knowledge on snacks

CLICK HERE AND TEST YOUR KNOWLEDGE

Best in Health

Jim

Is Willpower the most important weapon in the fight to lose weight?

Thought I would touch base on this because it is one of the question most people ask during a consultation

It is a commonly held belief that when it comes to losing
weight and resisting the temptation to eat everything in
sight that it is simply a matter of willpower. While willpower
and a sense of self control, as well as discipline do play a
role in whether or not we are able to loss weight or not,
there are plenty of other factors at work as well.

What we weigh is based on a variety of factors, such as
genetics, the culture we live in, our home and work
environments, our lifestyle choices, our medical history, our
attitude towards food and the condition of our health,
including any health problems we have. If you leave
everything up to your willpower then you are likely to fail at
the weight loss game.

The good news in all of this is that eating a nutritious diet on
a consistent basis and regular exercise can help a person to
overcome the factors that may lean towards the negative
side of the spectrum.

CLICK TO GET YOUR FREE WELLNESS EVALUATION TODAY

Best in Health

Jim