It’s not just for your bones!
Most people associate
the mineral calcium with healthy bones. A lot of people also think that adequate calcium intake is more of a concern for women than it is for men. While it’s true that the primary function of calcium in the body is to maintain healthy bone structure, you may not know that calcium performs many important functions for everybody. Calcium helps muscles contract, helps blood to clot, helps the nervous system to function properly, and is important in maintaining healthy blood pressure.
Many people do not take in the recommended intake of calcium from foods. Some people don’t like dairy products, or think they are fattening, (some products, like cheese, are high in calories and fat, and certain yogurts are high in calories because of the sugar content). Other people think “milk is for kids.” Still others cannot tolerate the sugar in milk (called lactose) so they shy away from dairy products.
The good news is that calcium is found in other foods besides dairy products. But even so, most people have a hard time meeting the recommended 1,000 mg for men and women up to the age of 50, and 1,200 mg per day for people age 50 and up. This is where supplements can help to meet your needs, not as a replacement for a poor diet, but as a way to supplement a nutritionally well-balanced one.
Look at the food and supplement sources on the chart below. It lists the amount of calcium per serving. Pay attention to how much calcium you get compared with how many calories the food has. Keep a list for three separate days, and add up your total intake. If you fall short of the recommendation, see how you can increase your intake from foods and supplements to meet your needs.
CANCER & NUTRITION
AFTER YEARS OF TELLING PEOPLE CHEMOTHERAPY IS THE ONLY WAY TO TRY (‘TRY’ IS THE KEY WORD) TO ELIMINATE CANCER, MANY DOCTORS ARE FINALLY STARTING TO ADMIT THAT THERE IS AN ALTERNATIVE WAY.
Let’s start with some now generally-accepted facts :
- Every person has cancer cells in the body. These cancer cells do not show up in the standard tests until they have multiplied to a few billion. When doctors tell cancer patients that there are no more cancer cells in their bodies after treatment, it just means the tests are unable to detect the cancer cells because they have not reached the detectable size.
- Cancer cells occur between 6 to more than 10 times in a person’s lifetime.
- When the person’s immune system is strong the cancer cells will be destroyed and prevented from multiplying and forming tumors.
- When a person has cancer it indicates the person has multiple nutritional deficiencies. These could be due to genetic, environmental, food and lifestyle factors.
- To overcome the multiple nutritional deficiencies, changing diet and including supplements will strengthen the immune system.
- Chemotherapy involves poisoning the rapidly-growing cancer cells and also destroys rapidly-growing healthy cells in the bone marrow, gastro-intestinal tract etc, and can cause organ damage, like liver, kidneys, heart, lungs etc.
- Radiation while destroying cancer cells also burns, scars and damages healthy cells, tissues and organs.
- Initial treatment with chemotherapy and radiation will often reduce tumor size. However prolonged use of chemotherapy and radiation do not result in more tumor destruction.
- When the body has too much toxic burden from chemotherapy and radiation the immune system is either compromised or destroyed, hence the person can succumb to various kinds of infections and complications.
- Chemotherapy and radiation can cause cancer cells to mutate and become resistant and difficult to destroy. Surgery can also cause cancer cells to spread to other sites.
- An effective way to battle cancer is to starve the cancer cells by not feeding it with the foods it needs to multiply.
- Meat protein is difficult to digest and requires a lot of digestive enzymes. Undigested meat remaining in the intestines become putrefied and leads to more toxic buildup.
- Cancer cell walls have a tough protein covering. By refraining from or eating less meat it frees more enzymes to attack the protein walls of cancer cells and allows the body’s killer cells to destroy the cancer cells .
- Some supplements build up the immune system (IP6, Flor-ssence, Essiac, anti-oxidants, vitamins, minerals, EFAs etc.) to enable the body’s own killer cells to destroy cancer cells . Other supplements like vitamin E are known to cause apoptosis, or programmed cell death, the body’s normal method of disposing of damaged, unwanted, or unneeded cells.
- Cancer is a disease of the mind, body, and spirit. A proactive and positive spirit will help the cancer warrior be a survivor. Anger, unforgiveness and bitterness put the body into a stressful and acidic environment. Learn to have a loving and forgiving spirit. Learn to relax and enjoy life.
- Cancer cells cannot thrive in an oxygenated environment. Exercising daily and deep breathing help to get more oxygen down to the cellular level. Oxygen therapy is another means employed to destroy cancer cells.
WHAT DO CANCER CELLS FEED ON?:
Sugar is a cancer-feeder. By cutting off sugar it cuts off one important food supply to the cancer cells . Sugar substitutes like NutraSweet, Equal, Spoonful, etc are made with Aspartame and it is harmful. A better natural substitute would be Manuka honey or molasses but only in very small amounts. Table salt has a chemical added to make it white in color. Better alternative is Bragg’s aminos or sea salt.
Milk causes the body to produce mucus, especially in the gastro-intestinal tract. Cancer feeds on mucus. By cutting off milk and substituting with unsweetened soya milk cancer cells are being starved.
Cancer cells thrive in an acid environment. A meat-based diet is acidic and it is best to eat fish, and a little chicken rather than beef or pork. Meat also contains livestock antibiotics, growth hormones and parasites, which are all harmful, especially to people with cancer.
A diet made of 80% fresh vegetables and juice, whole grains, seeds, nuts and a little fruits help put the body into an alkaline environment. About 20% can be from cooked food including beans. Fresh vegetable juices provide live enzymes that are easily absorbed and reach down to cellular levels within 15 minutes to nourish and enhance growth of healthy cells. To obtain live enzymes for building healthy cells try and drink fresh vegetable juice (most vegetables including bean sprouts) and eat some raw vegetables 2 or 3 times a day. Enzymes are destroyed at temperatures of 104 degrees F (40 degrees C).
Avoid coffee, tea, and chocolate, which have high caffeine. Green tea is a better alternative and has cancer-fighting properties. Water-best to drink purified water, or filtered, to avoid known toxins and heavy metals in tap water. Distilled water is acidic, avoid it.
FACT OR MYTH?
1. No plastic containers in microwave.
2. No water bottles in freezer.
3. No plastic wrap in microwave.
Johns Hopkins has recently sent this out in its newsletters. This information is being circulated at Walter Reed Army Medical Center as well.
Dioxin chemicals causes cancer, especially breast cancer. Dioxins are highly poisonous to the cells of our bodies. Don’t freeze your plastic bottles with water in them as this releases dioxins from the plastic.
Recently, Dr. Edward Fujimoto, Wellness Program Manager at Castle Hospital, was on a TV program to explain this health hazard. He talked about dioxins and how bad they are for us. He said that we should not be heating our food in the microwave using plastic containers.
This especially applies to foods that contain fat. He said that the combination of fat, high heat, and plastics releases dioxin into the food and ultimately into the cells of the body. Instead, he recommends using glass, such as Corning Ware, Pyrex or ceramic containers for heating food. You get the same results, only without the dioxin. So such things as TV dinners, instant ramen and soups, etc., should be removed from the container and heated in something else.
Paper isn’t bad but you don’t know what is in the paper. It’s just safer to use tempered glass, Corning Ware, etc. He reminded us that a while ago some of the fast food restaurants moved away from the foam containers to paper. The dioxin problem is one of the reasons.
Also, he pointed out that plastic wrap, such as Saran, is just as dangerous when placed over foods to be cooked in the microwave. As the food is nuked, the high heat causes poisonous toxins to actually melt out of the plastic wrap and drip into the food. Cover food with a paper towel instead.
WEIGHT LOSS BEGINS WITH DIGESTIVE HEALTH
Your digestive system is one of the most essential components of your entire body. According to a recentsurvey, people have a keen interest in digestive health issues. More than 50 percent of people surveyedhave grown more concerned about their digestive health in the past two years. And a solid 80 percent feelit’s important to improve their body’s digestive health, although they’re not doing much about it.
HERBALIFE FOR DIGESTIVE HEALTH
Digestive health can affect other areas of our health–weight, energy, skin and immunity–in ways we mightnever have imagined. It’s important to understand the link between digestive health and overall wellness. To get the most from your weight-loss program, start off with Herbalife’s 21-Day Herbal Cleansing Program,then soothe your system with Herbalife® Herbal Aloe Drink for improved digestion. Add in Herbalife®Active Fiber powder for regularity, and Herbalife® Florafiber for friendly bacteria and intestinal health.
• The small intestine is where the majority of digestion and absorption of nutrients takes place.
• The health of your digestive system can significantly affect your immune function.
• A majority of Americans consume only about 14 grams of fiber per day, while the Institute of Medicine recommends 38 grams for men under age 50, and 25 grams for women in the same age group.
CLEANSING AND NUTRIENT ABSORPTION
In your everyday life, your body may be exposed to toxins. Maintaining your digestive health can helpyour body neutralize and eliminate them from your system. Supporting your body’s ability to absorb nutrients and eliminate toxins enhances your weight-loss efforts. Improve your body’s nutrient absorption and healthy elimination, and you’ll see how your health and weight loss improves overall.
THE FIBER FACTOR
By Susan Bowerman, M.S., R.D., C.S.S.D.
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 fibre 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 fibre. 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 fibre recommendation of 25 to 30 grams a day. In fact, most of us only eat about 15 grams.
Fibre 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 fibre in meats, fish or poultry. Different types of fibres have different effects on the body, and it’s important to get plenty of fibre from a variety of sources.
Water-soluble fibres are found in the highest concentration in apples, oranges, carrots, potatoes, oats, barley and beans. These types of fibre 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 fibre is also helpful in lowering blood cholesterol levels, which is why oats and oat bran have been popular for heart health. Water-insoluble fibres are found in the highest concentrations in vegetables, wheat bran, corn bran, rice bran and most other whole grains. These fibres 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-fibre diet are numerous. Most people are aware that fibre keeps the intestinal tract functioning smoothly. The fibre not only helps prevent constipation, but also reduces the risk of haemorrhoids. For those wanting to lose weight, a high-fibre 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 fibres keep food in the stomach longer and absorb water, so they provide the sensation of fullness.
Can you get too much? Adding too much fibre to the diet in a short period of time might lead to abdominal discomfort and gas, so if your diet is usually low in fibre, increase the amount slowly over a few weeks to give your system time to adjust. Also, drink plenty of liquid to allow the fibre to soften and swell. And make sure to eat a variety of fibre sources to reap all the health benefits that high-fibre foods provide.
Tips for Increasing Fiber Intake
• Eat whole fruits with skin more often than drinking fruit juices.
• Use whole fruit as a dessert.
• Eat a variety of whole vegetables–cooked and raw–and eat them freely.
• Use whole-grain cereals, oatmeal and bran cereals more often t han refined cereals, like cream of wheat or corn flakes.
• Use 100 percent whole-grain breads, waffles, rolls, English muffins and crackers instead of those made with white flour.
• Try whole-grain pasta.
• Use corn tortillas rather than flour.
• Use brown rice, wild rice, millet, barley and cracked wheat as alternatives to white rice.
• Add beans to main-dish soups, stews, chili or salads.
• Add wheat bran or oat bran to meat loaves or meatballs.
• For snacks, use whole-grain pretzels, popcorn or low-fat bran muffins as alternatives to cakes, cookies and chips.
• If you have trouble meeting your fiber intake, you can use fiber supplements. But remember that fiber supplements don’t replace the healthy fruits, vegetables and whole grains that you should be consuming.
EAT YOUR FRUITS & VEGGIES
By Luigi Gratton, M.D., M.P.H.
When our mothers told us, “Eat your fruits and veggies,” they were right. They are an essential part of our diet, providing a wide range of vitamins and minerals that serve an array of important functions in the body. Many people, however, are still deficient in their fruit and vegetable intake.
NOT GETTING THE MESSAGE
Over the last several years, the U.S. Department of Health has recommended eating at least five portions of fruits and vegetables a day. Yet, only 1-in-7 achieve this quota. In fact, one-third of American adults eat only two servings of fruits and vegetables a day and are four times more likely to choose a processed snack instead. On any given day, about half the population eats no fruit at all.
A BUSHEL OF REASONS
There is a rainbow of reasons to eat a variety of colors from the produce aisle. Fruits and vegetables are virtually fat free, low in salt and an excellent source of fiber. Some fruits and vegetables, such as carrots and cantaloupe, provide Vitamin A, which maintains eye health and immunity.
Other fruits and vegetables, such as bananas and spinach, contain potassium, which is necessary for proper nerve and muscle functioning. Green vegetables, such as broccoli and asparagus, provide B vitamins, which are necessary for converting food into energy. But all fruits and vegetables contain phytonutrients, the health-promoting components of plants. Scientific studies show that phytonutrients can help protect seven key organs, including the eyes, heart, liver and skin, and they may also serve as antioxidants.
ANTIOXIDANT PROTECT ION
Current research has measured the total antioxidant power of various foods, citing fruits and vegetables at the top of the list. Antioxidants protect our bodies from free radicals that can cause damage to cellular membranes. Antioxidants also boost our immunity, help make our muscles stronger and support bone and skin health.
Since eating the recommended daily servings of antioxidant-rich fruits and vegetables is not always realistic, try supplementing your diet with appropriate products. Herbalife’s Garden 7® dietary supplement protects your health with the powerful phytonutrient and antioxidant benefits found in seven servings of colorful fruits and vegetables. It also supports your body’s vital organs by providing them with key nutrients.
So, try to get in the habit of eating plenty of produce each day. It’s one of the biggest favors you can do for your body.
FRUITS AND VEGETABLES
Add Color to Your Life
By Susan Bowerman, M.S., R.D., C.S.S.D.
Color-coding can be a useful device to introduce diversity into the diet. The different colors are important because the different plant chemicals they represent have different effects on the body. There are two purposes for this classification. First, it is meant to increase the diversity of the plant foods you eat. Second, it groups these according to mechanisms that the phytochemicals in each group provide. By eating regularly from each group, you will obtain a rich group of phytochemicals to help promote good health. And remember not to overdo a good thing: Fruits and vegetables have a lot of nutrients per serving, so always be sure to keep portion size reasonable.
Herbalife’s Garden 7® provides needed amounts of phytonutrients from the 7 color groups of fruits and vegetables and is a great way to ensure that you and your family (yes, even the kids!) are getting what you need on a daily basis.
RIPE FOR THE PICKING
Phytonutrients Take Center Stage
On the cusp of the millennium, researchers are busily uncovering a host of beneficial compounds in plant foods. While these phytonutrients aren’t essential by traditional definitions, they apparently reduce risks of diseases of aging.
For example, the isoflavones in soy products may reduce the risk of heart disease, osteoporosis, and several types of cancer. Certain flavonoids in blueberries may actually reverse nerve cell aging. And a wide array of comp ounds in fruits and vegetables may protect cell components against oxidative damage as well as vitamins C or E.
Indeed, cancer, heart disease, and Alzheimer’s disease may plague the middle-aged and elderly because of our limited knowledge of phytonutrients. Research in this arena, now less than two decades old, may relegate some of today’s ills to the history books—joining scurvy and pellagra.
Phytonutrients have provided the impetus for plant and nutrition scientists to work together because foods will continue to be the primary source of these compounds. While a few visionary plant scientists have improved the nutritional quality of foods, breeders have focused on increasing yields or warding off insects or diseases.
That is changing. Projects have sprouted up to screen germplasm for specific phytonutrients or to find ways to increase or preserve them in cultivated varieties. Following are just a few examples of this new wave:
Genetic engineering has produced tomatoes with up to three times more lycopene—the cancer-preventing red pigment—than normal and a shelf life several weeks longer. Autar K. Mattoo and colleagues at the ARS Vegetable Laboratory in Beltsville, Maryland, inserted a gene that retards plant aging, or senescence, along with a promoter that is triggered by ripening. The engineered tomatoes accumulate more lycopene and other antioxidants during the longer ripening stage. This novel approach should work in other fruits and vegetables.
Tissue culture at the ARS Western Regional Research Center in Albany, California, is producing tomatoes with 10 times more lycopene than store-bought tomatoes. Betty K. Ishida and colleagues grow tomatoes in test tubes kept at cooler temperatures, which triggers certain genes to produce the enzymes that increase lycopene production, she says. She is searching for the specific genes responsible and other ways to activate them.
Environmental and genetic factors also make a difference. Cantaloupes grown at the ARS Subtropical Agricultural Research Center in Weslaco, Texas, differed in beta carotene levels by 500 percent, depending on the soil, the cultivar, and fruit size, says Gene E. Lester. Now Lester and colleagues are embarking on a project to understand the postharvest storage factors, as well as the environmental and genetic factors that affect phytonutrient levels in a variety of fruits and vegetables.
Breeding will be central to putting produce with enhanced phytonutrients on the table. Broccoli is a good source of compounds that may inhibit cancer. But there’s good potential for increasing the crop’s potential anticancer punch. Mark W. Farnham in the ARS Vegetable Research Unit at Charleston, South Carolina, and Jed Fahey at Johns Hopkins University in Baltimore, Maryland, found that the supposed anticancer precursor—glucoraphanin—exhibits a thirtyfold difference in Farnham’s inbred broccoli lines.
Storage can affect phytonutrient levels, says Irwin Goldman of the University of Wisconsin. Onions that have been in cold storage up to 90 days show more antiplatelet activity. This can reduce cardiovascular disease risk by interfering with the clumping of blood platelets—the first stage in clot formation.
Charles Stuart Platkin, also known as the Diet Detective is the author of five books and and host of WE TV’s I Want To Save Your Life. Here is his report on what some of our chain-food favorites should cost us in time spent doing common exercises…
Note:Calorie content of foods are based on official website information at the time of publication. Minutes of exercise are averages based on a 155-pound person. The greater the weight of the person the more calories burned per minute.
Dunkin Donuts Chocolate Frosted Donut (230 calories)
59 minutes of walking (3 mph).
McDonald’s Egg McMuffin (300 calories)
32 minutes of running (5 mph).
CHOCOLATE CHIP COOKIE
Panera Chocolate Chipper (440 calories)
62 minutes of biking (10-11.9 mph).
Pizza Hut Large Hand-Tossed Style Cheese Pizza(1 slice; 320 calories)
39 minutes of swimming(slow to moderate laps).
Starbucks Cinnamon Roll (500 calories, varies by location)
85 minutes of dancing.
Burger King Original Whopper With Cheese(770 calories)
94 minutes of swimming (slow to moderate laps).
Au Bon Pain Chocolate Chip Brownie (380 calories).
129 minutes of yoga (Hatha style).
Wendy’s Large French Fries (540 calories)
77 minutes of biking (10-11.9 mph).
Häagen-Dazs Vanilla Ice Cream (0.5 cup; 270 calories)
29 minutes of running (5 mph).
Taco Bell Burrito Supreme, Beef (410 calories)
70 minutes of dancing.
Busting the Top 4 Cardio Machine Myths
Don’t Let These Myths Get in the Way of Your Success
Spending a good 60 minutes on the treadmill is a surefire way to make you feel accomplished. After completing the machine’s fat-burning workout, you feel great and quite proud of yourself as you stare at the number flashing on the screen: 752 calories burned. “Wow,” you think. “That’s enough to splurge on a little dessert later.”
The old saying goes that what you don’t know can’t hurt you, but that’s wrong when it comes to cardio machines. What you don’t know about that treadmill, elliptical, stair stepper or stationary bike may not cause you physical pain, but it may significantly hamper your fitness and weight-loss goals. It’s time we set the cardio-machine record straight! Read on as we bust four common cardio machine myths—and help you avoid their lure.
Myth #1: The Fat-Burning Program Helps You Burn More Fat and Lose Weight
I see this happen time and time again at the gym. People hop on their piece of cardio equipment, run through the program options and become seduced by the “fat-burning” program because they’re looking to lose weight. I mean, really, who doesn’t want to burn fat? But what the program options aren’t telling you is that the fat-burning program was designed to keep your heart rate pretty low, as research over the years has shown that when you’re working at a lower percentage of your maximum heart rate, you burn a higher percentage of fat as fuel. However—and this is a big however— because you’re working at a lower intensity, you’re also burning fewer calories.
So if you only have 30 minutes to work out, you may only burn 200 calories with a fat-burning program, while if you were following a more intense “interval” workout, for example, you might burn 300. And, as we know, it’s all about calories in versus calories out when it comes to weight loss. But it doesn’t matter where those calories burned are coming from—just that you’re burning as many as possible. So don’t be fooled by the alluring programs on the cardio machines.
Action tip: Add intervals. Interval workouts, whether programs on the machine or created by you or a trainer , will always give the most bang for your calorie-burning buck. To set up your own calorie-burning interval workout, simply increase your intensity to a hard pace for 30 seconds followed by 2 minutes at an easy pace; repeat for up to 30 minutes. Once you’ve mastered that, try 1 minute of a hard intensity, followed by 2 minutes at an easy pace.
Myth #2: The Calories Burned Display on the Machine is Factual
I know how awesome it is to see a big number on the calories-burned screen after a hard workout. But the sad truth is that that number is usually inflated. If you think that you burned enough extra calories this morning to eat that cheeseburger for lunch, think again. Even when you specifically enter your gender, weight and age, your estimate (yep, it’s just an estimate) could be off by tens to hundreds of calories. Hundreds! In fact, the majority of cardio machines manufacturers test their equipment on big, muscular guys and not your everyday Joe. Because of this, the estimated calorie burn that is programmed into the machine is based on a large man who burns tons of calories just breathing. If you’re a female, this is specifically problematic. So, literally, tread lightly!
Action tip: Be cautious about calories burned. On average, most people burn about 100 calories per mile walked or ran. If your cardio machine’s calorie count registers way more than this, then err on the side of calorie caution when planning your meals for the rest of the day. In general, all machines and online calculators offer mere estimates of calories burned, so never take them as fact. A better and more accurate way to estimate your calories burned for any workout is to invest in a good heart rate monitor that estimates calories burned based on your actual workout intensity.
Myth #3: Running or Walking on the Treadmill is as Good as Running Outside
I heart the treadmill. Treadmills allow you to run at a variety of paces and inclines while avoiding any nasty weather. However, if you’re preparing for a running race or walking event, you need to know that the treadmill does not challenge you as much as doing the same activity outside. In fact, the motion of the treadmill belt actually slightly helps pull your feet back, thereby allowing you to shorten your running and walking stride and put forth less energy. Less energy means fewer calories burned. In addition, the treadmill is set at a totally flat or slight decline, which also makes your run or walk easier than it is in the great outdoors. Therefore, if you’re used to running or walking on the treadmill, you’ll be in for a big wake-up call when you head outside and find that you can’t run as fast or as long without becoming winded.
Action tip: Change your scenery.
Once a week, trade your indoor workout for a power walk or jog through your neighborhood or a park. The change of scenery will help give your body and your mind something new to focus on. As your muscles work harder to propel your body (without the help of a moving belt), you’ll burn more calories and better gauge your true running or walking speed. If outdoor workouts aren’t an option for you, add incline to your treadmill to help offset momentum of that treadmill belt.
Myth #4: You Should Change Your Workout Intensity Based on the Heart Rate Display
The built-in heart rate monitors on cardio equipment sure are handy. After all, they sense your pulse (heart rate) from your fingertips and hands! However, your pulse isn’t as strong or accurate when measured from your hands as it is when it’s measured closer to your chest. Plus, these displays rely on sporadic data, which is only available when you hold on to the console or handles. This is typically a bad idea, especially if you’re running or walking fast or if holding on compromises your form or causes you to lean into your hands—a sure sign that you’re not really working as hard (or burning as many calories) as you may think.
Action tip: Listen to your heart.
Consider investing in a heart rate monitor with a chest strap. These are the most accurate and reliable ways to measure your exercise intensity continuously and safely as you work out— without compromising your form. If a heart rate monitor isn’t in your budget yet, use the Rate of Perceived Exertion or the Talk Test to measure your exercise intensity.
Above all, remember that when it comes to exercise—on the cardio machines or not—everyone is different and no machine can really be accurate for everyone. Some are more accurate than others are, but always listen to your body. After all, you know yourself best—and that’s no myth!
Keep Fit with Fit Foods
Why should you bother to exercise? What should you do and how would you squeeze it into your busy lifestyle, where would you go? Questions, questions… and everybody else is “doing it” except you, so you’ll feel silly and look out of shape… won’t you? Wrong! It’s NEVER too late to start a fitness plan, activity isn’t just for under 30s! In fact, your body is probably aching for you to get lively and shake off some human “rust”, after all, the body is designed for activity. If it’s allowed to get too comfortable, it begins to seize-up, fatten-up and generally degenerate.
Whatever age you are, moderate exercise can only increase your physical well-being. It builds and strenghtens muscles, improves skeletal density (helps keep osteoporosis at bay), gets your heart pumping and oxygenates the body, helps to shift plaque from the arteries, helps mobilise toxins trapped in fat cells, uses up stored fat reducing body weight and many more incredible benefits. Your commitment to a long-term fitness routine is the best way to avoid an old age ruined by poor health. On top of all this, activity is fun, you meet new people, you discover talents you never knew you had, and, you will look and feel GREAT!
You only get one body, so start today!
It is not a science, but having the right information before you start will help you get off to a good start!
Poor fuel = poor performance!
To maintain, or gain, a fit body, the quantity and qua lity of the fuel you use for energy affects not just your size (excess fat), but your health. Just like a car, good fuel burns clean and bad fuel leaves toxins behind when it burns (in your body!). Fast foods and junk stresses the body with toxic deposits. You need to combine correctly balanced, optimal nutrition with regular activity – the reward – improved long term health!
The importance of optimal nutrition…
People who exercise on a regular basis need to ensure that their body is provided with an abundance of quality nutrients. This is because your nutrient intake is shared between growth, repair and energy output. Strenuous exercise naturally streses body cells, and this results in increased cell damage and destruction, which therefore need additional nutrients for recovery and repair. In a healthy body, with every second that passes, around 5,000,000 cells die through wear and tear. These are immediately replaced through the body’s continual cell division process. However, a poor nutrient supply coupled with intense training puts pressure on this process, because food is divided between all other bodily functions too.
Before anything else, ensure you have consumed enough water to prevent dehydration during exercise. Water should also be consumed regularly during and after exercise. Muscles are approximately 75% water • Water is lost in perspiration and through breathing • Dehydration raises body temperature and energy is then drawn away from the muscles to cool the body down, affecting overall performance. Aloe Vera makes plain water even more refreshing, with the added bonus that it possesses soothing and cleansing properties beneficial to the digestive tract. Remember to take a water bottle topped with our Herbal Aloe Concentrate before you leav • Carbohydrates are stored as glycogen in the muscles and liver, and for each molecule of carbohydrate, nine molecules of water are bound, when the glycogen is released for energy, so is the water.
Complex carbohydrates (whole grain bread and cereals, pasta, potatoes, beans, fruit) are easily assimilated and made available by the body for energy. The fiber in these foods helps to slow the release of sugar providing longer-lasting energy. • Carbohydrates provide 4 calories per gram • Fat provides 9 calories per gram By cutting out saturated fats and fatty foods you can enjoy additional energy in the form of carbohydrate fuel.
Dietary protein supplies the body with 25 amino acids, commonly referred as “building blocks”, which are used for repair and growth. Every cell in the body uses protein. • Protein is a third source of energy if carbohydrates/ fat stores are depleted. • Protein comes from both vegetable and animal sources. • Protein assists in maintaining muscle mass and when combined with over-load training, it assists in building muscle mass. • No two people have the same protein needs – your weight, muscle to fat ratio, health status, dietary intake and the quality of protein you choose, determine how much you need as an individual. Protein as an energy source can dehydrate the body, so, if you are on a high protein low carbohydrate diet, remember to drink plenty of water! As with carbohydrates and fats, if you eat more protein than your body needs, the excess will be converted and stored as fat.
There are two “good” fats vital to health: Omega 3 and Omega 6 essential fatty acids. Saturated fats and monosaturated fats are not essential though can be used for energy. Good fats are converted into prostaglandis, which are dynamic hormon-like substances that help keep the blood this preventing clogged arteries, lower blood pressure, decrease inflammation, control blood cholesterol and fat levels, support the immune system and brain function, improve nerve function and regulate blood sugar. We can not survive without good fats!
Fat Loss – Muscle Gain!
Muscle fibres are heavier than fat, so, if you are trying to lose weight and exercise 3-4 times a week, don’t be surprised if you actually put some weight on! This naturally occurs as the stored fat is used as fuel and lean muscle tissue is gradually formed. Regular exercise helps to increase and sustain an efficient fat-burning metabolism.
Jogging, tennis, swimming, walking, cycling are all examples of this less strenuous, sustained form of exercise. To benefit, the heart rate needs to reach 80% of its maximum for a minimum of 20 minutes. Aerobic exercise reduces blood pressure, blood cholesterol levels, supports cardiovascular health and helps stabilise blood sugar levels.
What happens when you exercise?
When you exercise, the stressing of the muscles causes muscle tissue to break down, this is known as “catabolism”. The body then has to rebuild the muscles fibres, known as “anabolism”. Both processes use up energy. With regular exercise routine, muscles fibres multiply, gow larger, increase in growth, have more access to oxygen, and consequently, need more fuel (increasing their fat burning potential). The key to a fat-burning exercise routine is to maintain aerobic activity at a constant, comfortable level where the heart rate is sufficiently increased without unnecessary stress on the body, ideally 30-40 minutes, three times a week, taking a day’s break for repair between each session. Doing less than this amount of exercise will not encourage the body to use stored fat, as fat is stored away from muscle tissue and is not tapped into until glycogen stores in the muscles have been reduced. Doing more than this can over-work and stress the body. To avoid muscle and joint injuries, always do a 10 minute warm-up and warm-down (stretching) before and after each session.
Exercise requires more than just fuel for energy, many micronutrients are also used up in the process. To help minimise oxidative stress, neutralise free radicals and top up the body’s daily needs for vitamins and minerals, include a high quality vitamin and mineral supplement, and antioxidant supplement.
The Ultimate Superfood
If you are considering an exercise routine, Formula 1 is the perfect partner. It provides the ultimate clean-burning, easily absorbed and assimilated fuel. Formula 1 has been scientifically formulated to supply balanced protein, carbohydrates, fats, vitamins, minerals and fiber, to ensure your body gets all the nutrients it needs for optimum performance.
Think long-term fitness
So, in a nutshell, avoid saturated fats, drink water before, during and after exercise; exercise every other day, exercising on a full stomach can impair digestion and cause cramps; eat both animal and vegetable protein; supplement withFormula 2 Multivitamin and Mineral Complex and antioxidants; to avoid injury, always warm-up and warm-down before a workout with a 10 minute stretching routine; ensure you balance activity with relaxation and quality sleep! Be consistent!
9 Foods You Only Think Are Healthy
Many popular “health” foods in supermarkets and restaurants aren’t as good for you as you might think. Are you being tricked by these masters of disguise?
Before you bite, get the facts on some of these masters of disguise, but remember: All sorts of foods and drinks can fit into a healthy diet when you enjoy them responsibly and within moderation. Just make sure you’re reading labels and not being tricked into thinking the foods you’re eating are better for you than they really are.