Archive for April, 2011|Monthly archive page
1. Eat 8 ounces of food every 3 hours
2. No sugary drinks
3. Do not skip meals.
The result for Anita Mills?
A weight loss of 232 pounds.
Weight loss can be so simple! There is no need to over think it. Anna never deprived herself of her favorite foods, she merely showed self-control and only ate what she alloted for herself in that meal. If she went out to eat, she would order a doggie bag right away to save half her meal. After a few months into Anita’s new diet, her body started craving healthy foods. Diet is where 85% of weight loss comes from, add some exercise with your healthy diet and you are good to go. Anita never went crazy with her workouts. She walked about 5 times a week and also engaged in some light cardio.
Anita is loving every minute of her new healthy, thinner life. She is trying new things that she never thought were possible.
It took a trip to the doctor with Anita’s diabetic mother for her to realize it was time for a change. She was finally ready and determined to improve her life. She snapped a picture of herself and saved it on her phone. That picture was the first step Anita took in holding herself accountable for her weight loss journey.
Don’t wait until it’s too late. Commit to a healthy lifestyle today.
Check out the full story here.
Share It Fitness trainer Sharon Blair leads us through a 10 minute ab workout. This is just one of the hundreds of full-length workouts in our database. This clip is shorter than most (since we can’t upload longer ones to youtube!) but it allows you to get an idea of what Share It Fitness has to offer you. Soon, you can have access to our library of fitness classes including, kickboxing, circuits, kettlebells, yoga, pilates, weight training, etc. Stay tuned for the launch date and get excited…we sure are!!!
Check out our youtube channel for more workout previews.
Protein is essential to human health and if you are trying to gain muscle then it is absolutely imperative. Even with a vegetarian lifestyle there are still plenty of ways to get the adequate amount of protein your body needs. Here are some of our recommendations:
Beans, Lentils and Legumes
There are many great options in this group. Choose what you like most, black, lentil, kidney, garbanzo, pinto, chickpea, etc and add it to your salad, grain, or have it as a side dish. Vegetarian chili with a mix of all your favorite beans is a great way make a delicious meal out of it. You can also mash up some chickpeas and make hummus for a healthy snack. Most beans range from 10 grams up to 20 grams of protein in a cup. Beans are also high in iron, fiber, and Vitamin B. Just be careful if you are on a low-carb diet as they are high in carbohydrates.
There are endless possibilities in this category. Tofu contains 20 grams of protein in one cup. This is a perfect meat alternative. It is best to use extra firm tofu as it has been pressed the longest so contains the most protein and least amount of carbs. Also give soy milk (7 grams protein per cup) a try, you may be surprised with how much you like it. One of my favorites is edamame, which I buy frozen from Costco so I always have it on hand. One cup contains 28 grams of protein, equal to a 3-ounce steak! There are many other soy products you can experiment with, such as cheese, miso, yogurt, ice cream, and tempeh. Tempeh is a fermented soybean that you may not have heard of. It has about 19 grams of protein and is also a great source for fiber, iron, potassium, B12 and calcium. Look for it next time your at your local market!
Nuts & Seeds
These are great for a small snack option. Nuts however are also high in fat so make sure you are watching your serving size. Almonds aka “The King of Nuts” have about 8 grams protein in ¼ cup. Sunflower seeds are filled with potassium, contain 6 grams of protein (in ¼ cup) and help reduce sodium in your body. Top your salad with them for a nutritious crunch!
Even meat lovers should give veggie patties a chance. Morningstar patties provide 10 grams of protein with only 100 calories and 3 grams of fat. Replace your beef for this healthy alternative next time you’re grilling out, just make sure it’s sandwiched on a whole-wheat bun! The patties are also great to add to your salad to get that extra protein that you need.
Add protein to your smoothies or even your yogurt for an extra punch. I buy whey protein in bulk to keep the cost down but it is something I can’t live without. My standard post-workout drink consists of milk, protein, peanut butter, a banana, a little cocoa powder and it’s fantastic! You can also add protein when baking muffins, cookies, etc. There are also many options for protein supplements so read the labels and choose what’s best for you and your dietary needs.
Quinoa has become a staple in my house. Whole grains in general are a great source of protein but quinoa, which is known as the “complete protein,” packs in about twice as much. Quinoa is also one of very few non-meat “complete” proteins, meaning that it contains all nine essential amino acids. One cup of cooked quinoa is packed with 8 grams of protein and 9 grams of fiber. The body absorbs grains slowly so grains provide us high quality energy to get us through our busy days.
These veggies don’t pack quite the protein punch that the options above to but you still get a decent amount of plant-based protein from them. Spinach, kale, collards, and other leafy greens have about 5 grams per cup. Always remember when choosing your leafy greens, the darker the more nutrients packed in. Broccoli, brussel sprouts, and asparagus contain about 6 grams per cup.
What is your favorite vegetarian source of protein?
EverydayHealth posted a great article the other day, 10 Super Seniors We Admire. This list shows amazing feats (impressive at ANY age!) that Seniors have accomplished. A few on this list prove that fitness can be mastered at any stage in your life, no matter how old you are. It goes to show that it’s really not how old you are but how old you feel and act.
Check out some of the amazing individuals:
Gladys Burrill aka “The Gladyator”
Gladys completed her first (but definitely not her last) marathon at the age of 86 after being inspired by the early morning fireworks kicking off the Honolulu Marathon the previous year. She is now 92 and is still going strong. After the Honolulu Marathon December of 2010, Gladys became the oldest woman ever to complete a marathon according to the Guinness Book of World Records. Gladys feels that it is her attitude that keeps her going so strong. “It’s so important to think positive,” she told NBC Sports. “It makes such a difference in how you feel and your outlook on everything.” We couldn’t agree more, Gladyator!!
Frances Woofenden: The Super Skiing Senior
Frances is a competitive water skier at the age of 84-years-old. She didn’t start waterskiing until her mid 50’s but since then, she has earned over 100 medals. She wanted to pick up something new that was fun and active that would keep her feeling young and healthy. Water skiing did the trick! Frances is also as stylish as she is skilled. Even in the water she is always decked out in gold earring and hot pink lipstick. Lookin’ good Frances!
Ernestine Shepherd: Oldest Female Bodybuilder
Ernestine is the world’s oldest bodybuilder and not missing a step at 74-years-old. Her daily routine entails waking up at 3 am to run and lift weights. Ernestine is inspired by Sylvester Stallone as she is a die-hard Rocky fan. Ernestine runs over 80 miles a week and can bench press 150 pounds! How many miles are you running a week? I bet (hope) this makes you want to run more, whatever your answer may be.
John “Zapped” Zapotocky
John fell in love with the ocean in 1940 when he moved to Hawaii and has now been paddling for longer than most of you have been alive. John is the oldest Beachboy Surfer in the world and the oldest regular surfer in Waikiki. John has never let his two artificial knees or his age slow him down. In regard to eating habits, John states, “If you’re gonna eat something, eat something fresh.” He snacks on papaya and mangos, which he grows in his backyard. John as always believed it’s the ocean that has kept him young and he hopes to be out surfing until he is at least 100 years old.
Mark does not have quite as many years as the rest of the seniors on this list, but considering his past 40 years, I do not see him slowing down anytime soon. Mark is believed to maintain the 2nd longest street of running every single say in the world. His streak began on July 23rd, 1968 and continues to today. Mark says he still looks forward to running every day, the trees just seem to go by a little slower now. Next time you want to skip the gym because you are too tired or think you are too busy…think of Mark Covert!
…are YOU ready to hit the gym now?
There have been no studies determining the long-term effects of substance X on humans.
Substance X has a molecular makeup closer to pesticide than the substance it aims to replace.
High doses of substance X have produced shrunken thymus glands, enlarged livers, and kidney disorders in animal test subjects.
The longest and most in-depth study of subjects ingesting substance X used 128 people and lasted for a period of 3 months. There is no knowledge on what happens to individuals who consume substance X for multiple years.
So what exactly is substance X? Substance X is something you are very likely to come into contact with. It is something you are even more likely to come into contact with when you are trying to be healthy. For those of you on diets, I’d be willing to bet you consume several times more of substance X than the non-dieting, fast food-eating, typical American. Substance X is the little chemical that is added to various foods to replace sugar; Splenda.
After the negative affects of aspartame and saccharin were demonstrated in humans, manufacturer’s made the gradual switch to using Splenda to sweeten their products while eliminating the calories that come from pure sugar. Unfortunately for us, there has been no significant testing on this new product. So many people on diets guzzle down diet Coke and other products with artificial sweeteners because they are trying to save on calories.
What’s going to happen to these people ten years down the road after all this Splenda consumption? Answer is, we just don’t know. Now, ask yourself, given the facts listed above about Splenda, would you willingly consume another product with so many health question marks?
Despite all the question marks, there is one thing we are certain about: some of the chemicals that make up artificial sweeteners are known hazards to humans. The degree to which a person may experience side effects due to these hazards depends largely on your biochemistry. The manufacturer’s of these sweeteners are relying on the hope that we won’t be absorbing large quantities of these chemicals regularly. This is their plan for “ethically” selling a product shown to cause health detriments in animal test subjects. But what happens to the person who has a can of diet coke a day, along with all the other “low-sugar” and “sugar-free” products out there geared towards those on diets? The answer is, we just don’t know.
Leading a healthy lifestyle and diet doesn’t involve ingesting chemicals to replace natural compounds. Sure, sugar has a lot of health consequences of its own, but replacing it with a pesticide-like compound isn’t the answer. The answer is balancing your diet accordingly and learning to simply avoid the bad stuff for the most part. If you are struggling with sugar cravings, try keeping a bowl of fruit around to help you curb those sensations.
Striving to eat non-processed, natural (vague word, I admit), and wholesome foods is the key to a long and happy life. As humans, we are programmed to receive satisfaction from sugar. We need to develop a little mental discipline when it comes to not overdoing it. Don’t lull yourself into the false sense of security that just because you are substituting sugar with Splenda everything will be nice and peachy. Eat well to live well, it’s as simple as that. It doesn’t take a rocket scientist to realize that consuming artificial chemicals isn’t eating well. Make the right decision when it comes to your diet, not the easy decision.
For a list of some of the 4,500 food and beverage products containing Splenda, take a look here.
Ice cream and other tasty, high-calorie foods would seem to have little in common with cocaine, but in some people’s brains they can elicit cravings and trigger responses similar to those caused by addictive drugs, a new study suggests.
Women whose relationship to food resembles dependence or addiction — those who often lose control and eat more than they’d planned, for example — appear to anticipate food in much the same way that drug addicts anticipate a fix, according to the study, which used functional magnetic resonance imaging (fMRI) brain scans.
When these women saw pictures of a chocolate milk shake made with Häagen-Dazs ice cream, they displayed increased activity in the same regions of the brain that fire when people who are dependent on drugs or alcohol experience cravings. When presented with the same milk shake, women who don’t feel addicted to food showed comparatively less activity in those regions.
Once the women actually tasted the milk shakes, however, those who scored high on a food-addiction scale showed dramatically less activity in the “reward circuitry” of their brains than the other women — phenomenon, also seen in substance dependence, that could lead to chronic overeating and other problematic eating behaviors, researchers say.
“It’s a one-two punch,” says the lead author of the study, Ashley Gearhardt, a Ph.D. candidate in psychology at Yale University. “First, you have a strong anticipation, but when you get what you are after, there’s less of an oomph than you expected, so you consume more in order to reach those expectations.”
The study, which appears in the Archives of General Psychiatry, included 48 young women with a wide range of body sizes who had signed up for a program aimed at helping them control their weight and develop better eating habits.
Each of the women filled out a 25-item questionnaire, adapted from assessments for drug and alcohol dependence, in which they were asked how strongly they agreed with statements such as “I find myself continuing to consume certain foods even though I am no longer hungry” and “When certain foods are not available, I will go out of my way to obtain them.” They were also asked to identify any foods — from a list including ice cream, chocolate, chips, pasta, cheeseburgers, and pizza — that gave them “problems.”
Then the researchers brought on the milk shakes, made with four scoops of Häagen-Dazs ice cream and Hershey’s chocolate syrup. While their brains were being scanned, the women were shown a picture of the milk shake to whet their appetite; five seconds later, they got to taste it. (As a comparison, each of the women was also shown a picture of a glass of water followed by a tasteless beverage.)
In addition to exhibiting patterns of craving and tolerance similar to those seen in drug addiction, the brains of women who scored high on the food-addiction scale showed less activity in areas responsible for self-control, which suggests that their brain chemistry may prime them to overindulge, Gearhardt says.
“It’s a combination of intense wanting coupled with disinhibition,” she says. “The ability to use willpower goes offline.”
The junk foods that are most likely to trigger cravings may be part of the problem. Over the past several decades, many foods have become less natural and more heavily refined, as sugars and fats have been added to make them tastier and more satisfying, says Gene-Jack Wang, M.D., a senior scientist at Brookhaven National Laboratory, in Upton, New York, who studies the brain’s role in obesity and eating disorders.
“Natural foods take a long time for the body to absorb,” says Wang, who was not involved in the study. “But the added sugars hit the brain right away.”
Some people, Wang adds, might be especially vulnerable to developing a dependence on such foods. “They may be genetically hardwired to like certain foods and to absorb them faster,” he says.
Over time, however, a person’s food of choice becomes less important as the cycle of dependence takes over, Gearhardt says. “At first you want it because it tastes good,” she explains. “But as you go from use to abuse to dependence, you begin to crave it and liking it doesn’t play as much of a role.”
Article via CNN.com
A morbidly obese man has passed away at the young age of 43 years old. Due to his excess weight, he suffered from knee problems and therefore did not feel he was able to walk anymore. It had been two years since he had left his recliner before authorities cut him out of his home when he fell ill.
Obesity is the leading cause of preventable deaths worldwide. Don’t wait until it’s too late. It is much easier to keep the weight off than to have to lose it when you finally realize your death-bed may be just around the corner. As we’ve seen many times, excess weight can take such an extreme toll on our bodies and our health. Obesity increases the likelihood of many diseases, takes years off your life, and quite honestly, can make your life hell. There are endless things in the world to enjoy. Don’t miss out on what the world has to offer for the temporary satisfaction that food may provide (key word=temporary). Stop the excuses today and commit to living a healthier life.
Read more on HuffingtonPost