Coffee and Fitness

Coffee and Fitness

 Can coffee improve our fitness? It does seem that the ingestion of caffeine can enhance exercise and sports performance. In fact, caffeine's efficacy as a performance-enhancing drug has led the International Olympic Committee to consider urinary levels of caffeine exceeding 12 micrograms/ml as worthy of a ban. You'd have to knock back eight cups of coffee to achieve such a target, however. Assuming you're not competing at the top level, a strong cup of coffee an hour before that fun run or charity bike ride might just help you through. Even if it isn't physiologically easier, studies have shown that people perceive their effort to be less intense after caffeine ingestion. In other words, you're trying as hard but you don't feel as if you are. However, caffeine can also dehydrate you, so don't overdo it and be sure to drink water regularly during your workouts.

So, these previous studies show that caffeine can boost your endurance, particularly during exercise lasting between thirty minutes and two hours. Because of its high caffeine content, many people drink coffee in the belief that it has the same effect. Unfortunately, it doesn't according to a recent study.A Canadian research team compared the effects of coffee and caffeine on run time to exhaustion. A group of nine men took part in five trials. Sixty minutes before each run, the men took one of the following.                     

• Placebo (a "dummy" supplement).
• Caffeine capsules.
• De-caffeinated coffee.
• De-caffeinated coffee with caffeine added.
• Regular coffee.

Performance times were up to 10 minutes longer in subjects using the caffeine capsules. There were no differences in run times among the other trials. These results are somewhat surprising, especially when you consider that caffeine absorption was similar during all three caffeine trials. The only explanation is that something in the coffee interferes with the effects of caffeine. This isn't surprising, especially when you consider there are hundreds of compounds dissolved when coffee beans are roasted, ground and extracted in hot water. In fact, when one of these compounds was injected into rats, it actually slowed heart rate and lowered blood pressure.

The bottom line, then, is that if you plan to use caffeine to boost your exercise routines (particularly your endurance times), pure caffeine (such as in the form of capsules) might prove to be more beneficial than coffee.

Clearly, coffee has some health benefits, but also has very real risks and it's role in the improvement of fitness levels is questionable. So, in light of these facts, I highly recommend being balanced to your approach to coffee ingestion as it relates to your health and fitness.

Losing belly fat is not impossible

Losing belly fat is not impossible

Stubborn belly fat is one of the most difficult challenges when trying to lose weight. That last little pouch or roll just seems to hang around no matter how hard one works to get rid of it. Although it may be tough, losing belly fat is not impossible. A good plan is what is needed and a good plan involves exercise and eating the right foods. Getting enough sleep also factors in to achieving that six pack.

Eating right is a main ingredient in losing stubborn belly fat. Consumption of sugar and fat even a modest levels will not do anything toward helping get rid of belly fat, neither will over-consumption of carbohydrates, even those that are billed as healthy. Those who are serious about getting rid of belly fat need to consume lean protein and more vegetables. Another staple for losing any type of fat is drinking enough plain water. Water help rids the body of toxins and aids in metabolism. Not drinking enough water can cause the body to hold on to fluid, resulting in a bloated belly. By giving up gassy soft drinks, it is possible that the fluid reduction will result in a flatter belly. 

Permanent fat loss is best achieved via a dedicated program that reduces sugar intake while introducing valuable nutrients into the system on a daily basis. Combined with exercise, proper diet will help eliminate stored fat and result in a healthier human being. Burning extra calories during an  aerobic workout and weight training does not signal the body to replace lost fat so long as the proper nutrition is being consumed each and every day. 

Here is another view point on Weight loss read http://www.nytimes.com/2012/07/01/opinion/sunday/what-really-makes-us-fat.html?_r=1&src=me&ref=general

How Food Calories Measured.

Calories are a measure of heat. The base unit, one calorie, is the amount of heat needed to raise the temperature of one gram of liquid water by 1° Celsius. Food calories, in particular, are the potential energy (heat) that food generates when eaten. A food calorie is defined differently from the standard calorie used in chemistry and physics. One food calorie is the amount of heat needed to raise the temperature of one kilogram (or 1 liter or 2.2 pounds) of liquid water by 1° Celsius. Therefore, a food calorie is 1,000 times as great as a standard calorie.
Over consumption of food calories is a common problem among people, Americans in particular. If a person consumes more calories than his or her body can use, the excess calories are stored as fat.
The nature of food calories is also an important consideration in diet. More calories should be consumed in the form of complex carbohydrates (starches) than simple carbohydrates (sugars). That because simple carbohydrates are generally "empty" calories, meaning they have little nutritional value. Complex carbohydrates, on the other hand, contain nutrients necessary to sustain the body.
Calorie requirements may change as a result of being extremely active, being ill, or a woman being pregnant.

We have to keep working on our fitness. Here is a Guy that uses a different way to measure. Larry Smarr once spent two weeks measuring everything he put in his mouth. He charted each serving of food in grams or teaspoons, and broke it down into these categories: protein, carbohydrates, fat, sodium, sugar, and fiber. 
Please go to this web site and read more about more measure. 
http://m.theatlantic.com/magazine/archive/2012/07/the-measured-man/9018/ 
 I will work to keep giving you information on nutrition and fitness week by week. Live strong and healthy.

 

 

 

Exercise and Depression

Exercise and Depression

Get up and get Moving

If you've ever experienced depression, you know how frustrating and, at times, debilitating it can be. It may make you so tired you don't want to get out of bed -- or so anxious you can't calm down. Whatever your symptoms are, it can be a challenge to pull yourself out of that dark hole. Seeing your doctor should be your first step in dealing with depression, of course, but there are other tools that can help. Exercise may be the last thing on your mind, but it's one thing that may give you immediate relief from depression.

Depression is so common most of us have either experienced it or know more than one person who has. Medication and therapy are common treatments, but exercise is another tool that can bring relief. Study after study has shown that exercise can fight mild to moderate depression because it:

• Increases your sense of mastery, which helps if you don't feel in control of your life
• Increases your energy
• Increases self-esteem
• Provides a distraction from your worries
• Improves your health and body, which can help lift your mood
• Helps you get rid of built-up stress and frustration
• Helps you sleep better, which can often be a problem when you're depressed

It may seem impossible to get moving when you feel depressed and you may wonder, why bother? One reason is that you can get some immediate relief, even if you can only manage 10 or 15 minutes of exercise. Some studies have shown that exercise can improve your mood for up to 12 hours. The question is, how can you overcome the inertia that often accompanies depression?

Keep It Simple   

The problem with depression is that it drains your energy, making every task seem like a monumental effort. Part of moving past that draining fatigue is taking that first step, whether it's putting on your workout clothes or getting out the dog's leash for a walk. Keeping it simple and doable will make it easier to get started.

• Set simple goals. It doesn't take much exercise to lift your mood, so you don't have to train for a marathon. Set a goal to walk around the block. Promise yourself you'll walk around the block at least 3 times that day. The next day, do more. Try to improve just a little bit each day.
• Go easy on yourself. You might not be able to handle a lot of exercise, so try to feel good about what you can do. Whether you get out and work in the yard, take the dog for a walk or go up and down the stairs a few times, it all counts. Now is not the time to kick yourself.
• Do what you usually enjoy. When you're depressed, it's hard to enjoy anything, but think about what you normally like when you're not depressed. If yoga feels good to you, spend a few minutes going through a few simple poses. If you like fresh air, go for a walk or a bike ride. You may not enjoy it in the moment, but even a small change in your mood can make a difference.
• Make it social. Try to find a friend to walk with. Talking to people can help raise your energy and remind you that you're not alone.
• Go outside. Even a little sunshine can help boost your mood and remind you that there's a world out there. You can participate in it as much as you can handle.
• Work with your doctor. Be sure to talk to your doctor about your treatment options and your plans to exercise. He or she may be able to refer you to someone who can help you set up an exercise program.         

Workouts for Depression

When it comes to managing depression, there are no right or wrong exercises. Higher intensity exercise, like jogging or aerobics, can help your body release feel-good hormones while lower intensity exercise, like yoga or Pilates, can help you relax and connect with your body.

Can eating more whole-grain foods help you lose weight ?

Can eating more whole-grain foods help you lose weight? 

 

There is no end in sight to the debate as to whether grains help you lose weight, or if they promote weight gain. Even more importantly, do they help or hinder blood glucose management? One thing is for sure, if you are going to eat grain foods, pick the ones that are the most nutritious. Choose whole grains. Whole grains are rich in vitamins, minerals, photochemical and fiber. Reading labels is essential for this food group to make sure you are making the best choices. Every time you choose to eat a starchy food, make it count! Leave the processed white flour-based products, especially the ones with added sugar, on the shelves or use them only for special occasion treats.

 

What is a whole grain?

A whole grain is the entire grain—which includes the bran, germ and endosperm (starchy part). The most popular grain in the US is wheat so that will be our example. To make 100% whole wheat flour, the entire wheat grain is ground up. "Refined" flours like white and enriched wheat flour include only part of the grain – the starchy part, and are not whole grain. They are missing many of the nutrients found in whole-wheat flour. Examples of whole grain wheat products include 100% whole wheat bread, pasta, tortilla, and crackers. But don’t stop there! There are many whole grains to choose from.

Best Choices
Finding whole grain foods can be a challenge. Some foods only contain a small amount of whole grain but will say it contains whole grain on the front of the package. For all cereals and grains, read the ingredient list and look for the following sources of whole grains as the first ingredient:

• Bulgur (cracked wheat)
• Whole wheat flour
• Whole oats/oatmeal
• Whole grain corn/corn meal
• Popcorn
• Brown rice
• Whole rye
• Whole grain barley

People tend to be more successful when they set specific physical activity and diet goals for themselves. Once you set a realistic, specific goal for yourself, make a plan to achieve that goal.  

Tips for staying motivated in your Fitness Program

Tips for staying motivated in your Fitness Program

Have you ever started a fitness program and then quit? If you answered yes, you're not alone. Many people start fitness programs but stop when they get bored or results come too slowly — but it doesn't need to be that way. Here are some tips to help you stay motivated.

Set goals

Start with simple goals and then progress to longer-range goals. Remember to make your goals realistic and achievable. It's easy to get frustrated and give up if your goals are too ambitious.

 Make it fun

Try activities that you enjoy, then vary the routine to keep you on your toes. If you're not enjoying your workouts, try something different. Try A TRX class, a Cross Fit class, Join a hiking club, Jump Rope. Remember, exercise doesn't have to be gloom and doom— and you're more likely to stick with a fitness program if you're having fun.

 Make physical activity part of your daily routine

If it's hard to find time for exercise, don't fall back on excuses. Schedule workouts as you would any other important activity. You can also slip in physical activity throughout the day. Be creative! Take a walk during your lunch break. Take the stairs instead of the elevator at work. Pedal a stationary bike or do strength-training exercises with resistance tubing while you watch TV at night.

 

 Put it on paper

Are you hoping to lose weight? Boost your energy? Sleep better? Manage a chronic condition? Write it down! Seeing the benefits of regular exercise on paper may help you stay motivated. It may also help to keep an exercise diary. Record what you did during each exercise session, how long you exercised and how you felt afterward. Recording your efforts can help you work toward your goals — and remind you that you're making progress.

 

 Join forces with friends, neighbors or others

You're not in this alone. Invite friends or co-workers to join you when you exercise. Work out with your partner or other loved ones. Organize a group of neighbors to take fitness classes at a local health club.

 

 Reward yourself

After each exercise session, take a few minutes to savor the good feelings that exercise gives you. This type of internal reward can help you make a long-term commitment to regular exercise. External rewards can help, too. When you reach a longer range goal, treat yourself to a new pair of walking shoes or new tunes to enjoy while you exercise.

 

 Be flexible

If you're too busy to work out or simply don't feel up to it, take a day or two off. Be gentle with yourself if you need a break. The important thing is to get back on track as soon as you can.

Now that you're enthusiastic again, get moving! Set your goals, make it fun and pat yourself on the back from time to time. 

An easier way to gauge cardiovascular fitness

Defining Fitness 

We often use the term fit to describe someone who looks healthy and trim with muscular definition. But the more technical definition refers to cardiovascular fitness. The level of cardiovascular fitness is determined by how efficiently the heart, lungs, blood vessels and red blood cells supply muscles with oxygen during sustained exercise, along with the ability of the muscles to use that oxygen. It is also known as cardio respiratory fitness or aerobic fitness.

Using METs To Gauge Fitness

An easier way to gauge cardiovascular fitness is to measure it in metabolic equivalents (METs). One MET is the amount of oxygen used when you are completely inactive, such as sitting still or sleeping. Average healthy but non-athletic middle-aged men and women have peak exercise capacities in the range of 8 to 10 METs; marathon runners can have values as high as 18 to 24.

The easiest way to find out where you currently stand is to go to a gym and ask to get on an exercise machine that displays your MET level. Many models of treadmills, elliptical trainers and rowing machines have built in MET calculators. If an exercise machine with a MET display is not available, you can estimate your exercise intensity level in METs according to the type of physical activities you do. For example, walking at 3 miles per hour puts your level at about 3.5 METs. Jogging at a pace of 5 miles per hour (12-minute miles) brings the intensity level to 8 METs. Listing different physical activities and their associated intensity levels are readily available.

What Is the Right Amount of METs for Me?

Similar to maximum heart rates adjusted for age, exercise researchers have developed a simple to use calculation to find out your target MET level:

• For women, MET level = 14.7 - (0.13 x your age in years)
• For men, MET level = 14.7 - (0.11 x your age in years)

For example, a 45-year-old woman has a target MET level of almost 9 METS.

Hitting your target METs or higher indicates very good to excellent cardiovascular fitness. Falling under 100% is associated with diminished health status. Thirty minutes of dedicated exercise at moderate intensity most days of the week is likely to achieve your target  MET level. Doing higher-intensity workouts on fewer days also works, but people stick with this one less often. To know for sure that you are hitting your target, measure your METs now and track your progress during the coming weeks.

Hot Weather Exercise

Hot Weather Exercise

For many people — especially those who suffer through cold winters — the onset of summer and hot weather leads to a rush outdoors for activity and exercise. Get active by all means, but be aware of the dangers that come with exercising in hot weather.

You should always take hot weather precautions whenever the temperature rises above 80° Fahrenheit. High humidity (above 75% to 80%) can also contribute to overheating, so be especially careful when it is hot and humid. Precautions are especially important for the very young and the very old, as well as for anyone with high blood pressure, coronary artery disease or any other kind of cardiovascular disorder.

How to avoid heat-related illnesses

When you exercise in hot weather, keep these precautions in mind:

• Watch the temperature. Pay attention to weather forecasts and heat alerts. Know what the temperature is expected to be for the duration of your planned outdoor activity.
• Get acclimated. If you're used to exercising indoors or in cooler weather, take it easy at first when you exercise in the heat. As your body adapts to the heat over the course of one to two weeks, gradually increase the length and intensity of your workouts.
• Know your fitness level. If you're unfit or new to exercise, be extra cautious when working out in the heat. Your body may have a lower tolerance to the heat. Reduce your exercise intensity and take frequent breaks.
• Drink plenty of fluids. Dehydration is a key factor in heat illness. Help your body sweat and cool down by staying well hydrated with water. Don't wait until you're thirsty to drink. If you plan to exercise intensely or for longer than one hour, consider a sports drink instead of water. Sports drinks can replace the sodium, chloride and potassium you lose through sweating. Avoid  alcoholic drinks because they can actually promote fluid loss.
• Dress appropriately. Lightweight, loosefitting clothing helps sweat evaporate and keeps you cooler. Avoid dark colors, which can absorb heat. If possible, wear a light-colored, wide-brimmed hat.
• Avoid midday sun. Exercise in the morning or evening, when it's likely to be cooler outdoors. If possible, exercise in shady areas — or do a water workout in a pool.
• Wear sunscreen. A sunburn decreases your body's ability to cool itself.
• Have a backup plan. If you're concerned about the heat or humidity, stay indoors. Work out at the gym, walk laps inside the mall or climb stairs inside an air-conditioned building.
• Understand your medical risks. Certain medical conditions or medications can increase your risk of a heat-related illness. If you plan to exercise in the heat, talk to your doctor about precautions.

The simple solution to most health and weight concerns is to reduce the inflammation in your bodies.

 

The simple solution to most health and weight concerns is to reduce the inflammation in your bodies.

I have found that the only way to achieve great results is if you follow a sound nutritional program in combination with a  exercise program. No matter how detailed and perfect the exercise program, if the correct nutritional principles are not in place, you will not see the results you want. 

The simple solution to most health and weight concerns is to reduce the inflammation in their bodies.  I have found that most of my clients who are not losing weight is due to inflammation. I would argue that every person who is overweight, obese can be helped if inflammation was decreased with the foods they eat.  A nutrition program should be an easy to follow, healthy, realistic and should aim at decreasing inflammation in the body to help foster dramatic fat loss and increased health.

          

So what is inflammation? It is your immune system’s response to infection or irritation in the body. This is how your internal body systems will respond to infectious and irritating foods.The results of reducing inflammatory foods in nutrition plans provide nothing but extraordinary results.  The difficulty becomes providing an easy to understand nutritional program that one can follow. 

The following approach will make it easy for you to learn exactly which foods you can eat and which foods to avoid. In order to find exactly which foods may be irritating to you,  all possible culprits for 14 days must be eliminated.  Instead of starting with a long list of foods that you can’t eat,  start with a list of all the foods you can eat. (Better to start on a positive note!) For every meal that you eat, you must choose one food from the A column and one from the B column.

• A. Proteins
• Whole Organic Eggs
• Free Range Chicken, Duck, (white and dark meat)
• Free Range Turkey (white and dark meat)
• Grass Fed Beef, Buffalo, Lamb, Venison
• All Wild fish (no canned tuna)
• Raw almonds, walnuts, macadamia nuts, filberts, pecans, pumpkin seeds and sunflower seeds
• B. Fruits and Vegetables
• All vegetables (except for Iceberg Lettuce and Corn)
• All fruits (except for dried or canned)
• Can be used at each meal:
• Organic Extra Virgin Olive Oil (preferably raw)
• Butter (no margarine or any other fake butter)
• Coconut Oil (Organic, Extra Virgin)
• Unlimited:
• All Spices
• Only Celtic Sea Salt (no other salt is permitted)
• Herbal Teas

Now you have a large variety of foods from which to choose from.  

Here is a list of inflammatory foods (below) so you will know what they need to avoid.

Inflammatory Foods

Dairy - This is where you will say to me, “But I drink skim milk instead of whole.” or “Where will I get my calcium from?” Regardless of the variety of milk you consume, dairy in this country is not in the form nature intended. Because of pasteurization, the high heat kills off all the necessary enzymes in the milk that we need to digest (thus the high prevalence of lactose intolerance and irritable bowl syndrome in this country). You can argue pasteurization is necessary to kill off bacteria, but in reality, the high heat temperatures of pasteurization are actually not high enough to kill off the pathogens most people are worried about. So this practice kills off the good and leaves the bad. You can also be assure you will absorb more calcium from green leafy vegetables than any amount of milk they can consume. When stop digesting the results are phenomenal. 

Sugar and foods containing sugar - Sugar, by far, is one of the most abused drugs in this country (and yes, I did call it a drug). It causes everything from rotting teeth to diabetes to most cancers. Even if your not candy or dessert eaters. Sugar content in most of their foods. If they were to total up the amount of sugar from their daily juices, sodas, processed foods and dressings, it could add up to 20 teaspoons of sugar a day! Any word ending in "-use" on a package usually means sugar (i.e., sucrose, maltose, glucose).

Artificial sweeteners and packaged foods –

If you can’t pronounce it, you are not allowed to eat it. So NO diet foods of any type(Jell-O, Diet Coke, frozen dinners, etc.). At this point, you may be asking yourself, “How can I do this? You can either follow this nutrition plan and feel great, loose  weight or you can stay where you are

Extending the Demands of your Exercise for Better Results

Extending the Demands of 
your Exercise for Better Results

One of the simplest ways of increasing the collective demands you place on your body during your physical activity regimen is to extend the duration of your exercise session. To a given point, the longer you work out, the greater the exercise-related rewards you’ll achieve. Lift more. The basic concept underlying sound strength training is progressive overload. In that regard, to properly develop your level of muscular fitness, you must place a demand on your muscles beyond the load that they normally can handle. As your muscles become stronger, a proportionally higher level of resistance is required to further stimulate an increase in their strength. All factors considered, the more you lift, the more work you do.  A 2005 study published in the Journal of Applied Physiology found that after just two weeks of bursts of hard exercise not only improves cardiovascular fitness but also the body’s ability to burn fat. High demands of exercises will not only help address muscle imbalances it will also bring challenge back to your routine, improve performance and more challenging and fun exercises  

The advantages of weights training.

Lifting weights that feel heavier than what we are used to puts our muscles under a certain degree of stress and as a result they are temporarily weakened. The body’s natural response to this weakened state is to rebuild the muscles 

so they are equipped to cope with a similar force put on them in future. Depending on your current level of strength and individual goals, the level of intensity when weight training must be high enough to ensure that the body recognizes the need to make strength improvements. Furthermore, the intensity must be repeatedly increased, otherwise the body gets used to it and no additional improvements will be seen.

One of the more obvious results of lifting weights is increased muscle mass, which brings about a whole host of changes in the body. Another important benefit of weight training is that it increases your metabolism, which basically speeds up all chemical reactions in the body. The process is similar to what occurs when you gradually press the accelerator of your car down - the car moves faster and uses more petrol as the revs increase – this is effectively what your body does when your metabolism increases. It is able to move faster, be stronger and consumes more calories, even at rest. Burning calories can be associated with losing weight when coupled with a healthy diet, but also keeps the body charged helping you feel active and confident.

Strength training provides a series of benefits to anyone’s lifestyle. A weight-training program is one that consists of exercises for all parts of the body to ensure whole body strength. Omitting major muscle groups would result in imbalances, to the detriment of the individual’s health. A program that is performed safely and with correct technique can boost your metabolism to aid weight loss and management.

Exercise is a requirement for any HEALTHY HUMAN BODY, which really should be your GOAL.