Category: Nutrition (Page 13 of 45)

      The Good Fats and the Bad Fats Facts!

      April 7, 2011 /

      Does fat make us Fat?

      Everyday in the news is some information about the fat.

      We all need it, we all eat it.

      What are the facts?

      Here’s a simple guide to fats, the good, the bad and the ugly.

      First realize that fats are a necessary part of any diet. We need fats to make hormones, build and repair tissues, and for energy. Gram per gram, fat provides about more than twice the energy of carbohydrates (9 calories per gram vs 4 calories per gram for carbs). Fats also help us absorb certain vitamins and satiates our appetite more than carbs or protein.

      But there really are good fats and bad fats and the Cliff notes version of this column is this — if a fat is solid or semi-solid at room temperature, you should avoid it.

      Most dietary fats fall in to three categories: Saturated fats, polyunsaturated fats, and mono unsaturated fats.

      Cholesterol, Cholesterol levels, Diets, Heart disease, Nutrition, Obesity, Weight Loss

      Time for spring training for your own personal fitness

      March 19, 2011 /

      Everyone picks the beginning of the year for their new year’s resolutions, and they usually involve working out and getting back in shape. Now that the weather is getting better and spring is about to start, you’re going to start seeing more people outside and coming out of hibernation. So, have you gotten off to a good start with your new workout and fitness plans? Take a look in the mirror and see if you’re anywhere close to achieving your goals. Are you putting in the time? Have you put together a plan? And have you been watching your diet and taking advantage of sports supplements to maximize results? Supplements like protein powder and whey protein can make a huge difference.

      If you haven’t created a plan yet, search the workout tips on this site in order to help you craft a plan that will help you achieve your goals.

      Exercise, Nutrition, Protein, Supplements

      How to Choose the Best Wellness Center

      March 11, 2011 /

      A wellness center is a facility whose primary goals are to promote healthy living in order to prevent disease and illness. These centers are typically run and staffed by a group of physicians, but in some cases, they are staffed by specialists such as acupuncturists, massage therapists, chiropractors, nutritionists, and fitness experts.

      Wellness centers can be found in a variety of settings from college campuses and hospitals to strip malls. Many corporations contract with wellness centers to provide programs for employees (called corporate wellness programs), and there are also specific programs for seniors, moms-to-be, and children. So the first step in choosing the best wellness center is to determine the type of program you’re looking for. Next, determine your goals, then choose which wellness services you think might help you reach your goals.

      If you are not part of a corporate program or any of the groups listed above, you’ll still find plenty of individual programs at just about every wellness center. After you have determined your goals (stress relief, pain relief, fitness, prevention, etc.), seek out centers that address these issues. The types of wellness services offered is not the only factor you should consider. The best wellness centers have a number of things in common including:

      -Focus is on patient health
      -Active in contributing to the rebirth of health care
      -Seek to successfully unite health maintenance, disease prevention and the treatment of acute and chronic conditions through both conventional and the alternative healing arts
      -Offer patients a comprehensive treatment regimen
      -Provide the best medical advice
      -Have multidisciplinary centers offering medical doctors, doctors of chiropractic, physical/occupational therapists, massage therapists and other professionals who work together as a dedicated team to reach an accurate diagnosis
      -Have doctors and specialists skilled at designing treatment plans tailored to each individual patient
      -Offer cost effective and time saving integrated health care
      -Offer a “whole body” healing approach
      -Share the philosophy of caring and concern for their patients that provides for a mutual pleasant experience
      -Offer convenient hours, ample parking, and little to no waiting
      -Employ physicians and staff that make continuing education a priority in order to stay abreast of new developments in patient care
      -Keep patients informed of their conditions as well as short and long-term goals

      Finding the best wellness center in your city or town will take some work, but in the end you’ll find a center that you feel comfortable with and one that has your best interests and wellness in mind. The best place to begin your search is online. It’s possible to find a local wellness center directory, but directories such as these do not list all of the centers in your area. Many of the wellness centers in the directory pay a fee to have their names listed.

      When searching for wellness centers in your area, all you have to do is enter “your city + wellness center” into any search engine. Next, choose 5-10 wellness centers and browse through their websites to find out about services, pricing, and credentials. You can also try typing the name of the center into a review site such as Yelp.com to see what real customers/patients have to say about it.

      Many wellness centers offer a free consultation. During this meeting, you can ask any questions that concern you, take a tour of the center, gather additional literature about the staff and services, and examine any credentials that are on display. Keep in mind that professional wellness centers will have this information on display in examining rooms, offices, and studio areas.

      If you want to dig a little deeper, check with the Better Business Bureau (BBB) or the Federal Trade Commission (FTC) as many wellness centers operate as private practices.

      Exercise, General fitness, Men's Health and Wellness, Nutrition

      4 causes of aging

      March 3, 2011 /

      In his book, “The Most Effective Ways to Live Longer”, Johnny Bowden identifies what he calls “the four horsemen of aging,” which are thought to be dangerous processes that age our bodies and are triggered by the foods we eat and the lifestyles we lead. Conquer these four horsemen, Bowden contends, and you can slow down the aging process.

      1. Free radicals: Free radicals are chemically unstable molecules that attack your cells and damage your DNA. You can limit your exposure to them by avoiding cigarettes, trans fats, charred meats, and other sources.

      Organic fruits and vegetables will also limit your exposure to pesticides and herbicides, which contain the harmful molecules.

      2. Inflammation: Inflammation is a major player in many diseases of aging, including cancer, diabetes, heart disease, and Alzheimer’s. One way to avoid it is to follow a Mediterranean-style diet.

      Other great anti-inflammatory foods include turmeric, dark chocolate, and the anti-aging chemical resveratrol. Exercise is another great way to lower inflammation.

      3. Glycation: Glycation is what happens when sugar mixes with proteins and fats to form molecules that promote aging. Advanced glycation end products, or AGEs (Isn’t that an appropriate acronym?), are thought to accelerate your aging process by churning out free radicals and promoting inflammation. One way to avoid ingesting AGEs is to turn down the heat when you cook. The browning effect of high-heat cooking causes these molecules to form. Limiting your intake of sugar-filled foods in general will also help.

      4. Stress: Stress initiates the release of a variety of hormones that make your pulse race and cause your blood pressure to rise. The hormone cortisol, released to lessen these effects, also creates problems when it remains chronically elevated. Try practicing relaxation techniques to help manage stress, and get enough sleep every night.

      U.S. News & World Report July 29, 2010

      Anti-Aging, Cancer, Diabetes, Food preparation, Heart disease, Medical Issues for Men, Men's Health and Wellness, Nutrition, Obesity, Xternal Fitness, Xternal Furci

      Thumbs up review, “The Obesity Epidemic: What caused it? How can we stop it?”

      March 1, 2011 /

      Where does the formula “1 pound equals 3500 calories” come from? Zoe Harcombe checked with all the major British organizations including the British Dietetic Association. The best answer, or worst depending on how one perceives this topic, was, “We don’t know.” Some of the other questions one sees in a list towards the beginning of the book are: Does energy in equal energy out? Does the law of thermodynamics apply to humans? Can you prove saturated fat causes heart disease? How does exercise relate to weight loss or gain?

      When dealing with weight loss the public is bombarded by misinformation concerning calories which are a measurement of energy. According to Harcombe when you see the statement, “energy in equals energy out” you are getting a misapplication of the laws of thermodynamics. The first law doesn’t state energy in must equal energy out; it states that energy in a closed system is neither created nor destroyed.

      The calorie theory, i.e., counting calories for weight control, was tested in the Minnesota Starvation Experiment. Thirty six healthy men participated in the study, with the goal being to reduce their weight by 25% in 24 weeks. A control period was utilized to figure how many calories were needed to maintain weight at a specific activity level. During the starvation period of the experiment, while trying to maintain the specified activity level, the participant’s diets were cut by 1640 calories. At this point the weight loss didn’t meet the researcher’s goal, so the participant’s calories were cut even further. According to the “Gold Standard Formula” promoted by so many so-called experts, “1 pound equals 3500 calories”, each participant should have lost 78 pounds; by week 20 all reached a plateau, and the average weight lost was 37 pounds.

      Once the men were allowed to eat, they couldn’t get enough. Even when they were stuffed, the men still complained of hunger. None of the men had eating disorders prior to the experiment; it was clear according to the Minnesota Starvation Experiment, that no one can tolerate calorie deprivation over an extended period of time.

      The people who do research as generalist/specialists in the area of obesity (Barry Groves, Gary Taubes, Sally Fallon Morell are the forerunners) have all come to the same conclusion – we must eat real food and not processed food. Man is the only chronically sick species on the planet and the only one eating his own food. (I would add that we have also given our pets obesity, diabetes and other modern illness, by feeding them our processed junk ). “Eat food as nature intends us to eat it” is surely classic common sense – but government, dietitians and doctors tell us instead to “Base our meals on starchy foods” and they have developed the Eatbadly Plate (I refuse to call it Eatwell), which could not be more different to what we have evolved to eat. (Do take a look at this plate and see for yourself sugar, cornflakes, weetabix, white flour, bagels, white pasta, sugared baked beans, fruit in syrup, Battenberg cake, sweets, coca-cola and so on. No wonder Kellogg’s sponsor the British Dietetic Association obesity conference!)

      “The Obesity Epidemic” has a very simple message; everything you think you know about eating right and weight loss, is way off the mark. With a mound of references to support her well stated arguments, Zoe expounds the truth while dissecting the dietary BS promulgated by industry, health agencies, doctors and dieticians. There is no doubt that the world is experiencing an obesity epidemic and it’s a shame that money not evidence based research is guiding our behavior. Anyone interested in the correct natural way to a healthy body, needs to read this book.

      Book Reviews, Diets, Food preparation, Foods products, Nutrition, Weight Loss, Xternal Fitness, Xternal Furci

      « Older posts Newer posts »

      © 2026 BottomLineFitness.com

      Theme by Anders Noren — Up ↑