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§ May 5th, 2010 § Filed under Nutrition, Weight Loss Comments Off
Every woman has had the thought, “if I could only get rid of my belly fat”. It’s a common antidote for women to do Pilates and additional crunches thinking that it will reduce the extra fat they’re carrying around their mid section. Unfortunately, there is no amount of crunches or core training that will eliminate that belly fat. The secret to losing unwanted fat around your mid section is reducing your sugar intake. Period.
Fat is eliminated by diet and exercise as a general rule of thumb. Aerobic activity burns fat, strength training builds muscle and increases metabolism that aides in burning extra calories, but diet controls the increase/decrease of fat stores. Specifically SUGAR is a woman’s worst enemy. The American Heart Association recommends no more than 25 grams or 100 calories of added sugar per day. That’s it! Start reading labels and just see how much sugar you’re consuming in a day. The average person consumes around 100 grams of added sugar a day. That’s around 23 teaspoons of sugar. The extra sugar we consume goes directly to fat stores and all the wonderful exercise you do will never burn the stores of fat you already have if you’ve over indulged the sugar intake. It becomes an endless cycle of exercise with no results if the sugar is not put into check.
Bottom line, exercise will improve your health, physical condition, and appearance but unless the diet and specifically the sugar consumption are checked, visible progress toward losing the spare tire will be limited. Read labels, control your sugar intake, exercise and see results in short order. It’s that simple!
§ March 10th, 2010 § Filed under Nutrition Comments Off
Orders for farm fresh eggs are being taken at the gym. For those looking for great protein alternatives, there’s nothing like organic farm fresh eggs. You’ll never go back to store bought! And the best part is you can pick them up at the gym and only pay $2.00 for a dozen. Sign up sheet is at the gym counter for those who’d like to give them a try. Thanks to Nicki for bringing in the eggs and coordinating the deliveries!
All the talk on health care reform makes my stomach ache. The medical industry is all wrapped up in the “what-if’s” and repairing whats already broken…your health. It isn’t about health care…It’s about PREVENTION! Think of your health and fitness prevension program and an investment in your future. Reducing health care costs start at home and how you take care of yourself. Stop kidding yourself that you are doing enough to prevent disease, illness, and general aches and pains. Get off your butt and stop saying you can’t afford a gym or a wellness program.
Prevention is the key to wellness and a happy, healthy life. The dollars you spend on a fitness program, equipment, gym, personal trainer, and health counseling is money saved in the long run. Health care insurance by nature is built to take care of the “just in case this happens to me”. Just like any insurance, it is built to step in when all else fails or the unexpected happens. You wouldn’t consider not performing maintenace on your car would you? Just drive it until the wheels fall off. Well, why does the general population believe we must care for our cars and not our own human bodies? It’s a tragedy and the insanity must stop! Take charge of your life and do a little preventative maintenance today. Invest in your future and health care reform won’t be necessary if we reverse the poor state of health of the american population one person at a time!
§ February 17th, 2010 § Filed under Nutrition § Tagged food Comments Off
What’s the nutrient density of your food? Get the ANDI score
As described in his book, Eat for Health, Dr. Joel Fuhrman explains that the Aggregate Nutrient Density Index (ANDI) assigns a score to a variety of foods based on how many nutrients they deliver to your body in each calorie consumed. Each of the food scores is out of a possible 1,000 based on the nutrients per calorie equation (H=N/C). Since nutritional labels don’t give you the information necessary to understand exactly what you are eating, these rankings do the equation for you and give you a sense of what foods yield the highest outcome. Fuhrman believes that getting the most nutrients in the fewest calories possible is the recipe for disease prevention and reversal and for permanent weight loss.
ANDI Scale – Aggregate Nutrient Density Index
*Dr.Fuhrman’s Nutrient
Top 30 Super Foods Score
1. Collard, mustard, & turnip greens 1000
2. Kale 1000
3. Watercress 1000
4. Bok choy 824
5. Spinach 739
6. Brussels sprouts 672
7. Swiss chard 670
8. Arugula 559
9. Radish 554
10. Cabbage 481
11. Bean sprouts 444
12. Red peppers 420
13. Romaine lettuce 389
14. Broccoli 376
15. Carrot juice 344
16. Tomatoes & tomato products 190-300
17. Cauliflower 295
18. Strawberries 212
19. Pomegranate juice 193
20. Blackberries 178
21. Plums 157
22. Raspberries 145
23. Blueberries 130
24. Papaya 118
25. Brazil nuts 116
26. Oranges 109
27. Tofu 86
28. Beans (all varieties) 55-70
29. Seeds: flaxseed, sunflower, sesame 45
30. Walnuts 29
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