Winston Salem Gyms:Build Muscle to Lose Fat

December 31st, 2008 by Winston Salem, under Aerobic Conditioning, Exercise Tips, Fitness Tips, Health Tips, Mental Health Tips, Strength Training, winston salem gyms. No Comments

Winston Salem Gyms -In the battle of the bulge, there is a way to be slimming down while exercising in a manner that most people consider bulking up.

You can build muscle to burn fat. In fact, this is the central idea of three of my books: The Nautilus Diet, 32 Days to a 32-Inch Waist, and A Flat Stomach ASAP.

In 10 weeks, the average man presented in the Nautilus Diet dropped 30 pounds of fat and the average woman almost 19. Those were averages; some lost quite a bit more. In the 32-day program, 146 men reduced an average of 17 pounds and trimmed 3 inches off their waists in a little more than a month. In the ASAP course, which stretched six weeks, 109 women lost an average of 15 pounds of fat and 41 men trimmed an average of 23 pounds off their bodies.

All subjects performed circuit strength training for no more than 30 minutes, three non-consecutive days per week. Each person did one set of 6 to 10 repetitions of no more than a dozen exercises each workout. Each exercise, however, was performed slowly and smoothly – and terminated only when additional upward movement was not possible.

Furthermore, all trainees followed moderate-calorie plans ranging from 1700 to 1300 calories per day for men – and 1300 to 1000 calories per day for women. Each started at the higher calorie level and descended by 100 every two weeks. The eating plan was composed of 60-percent carbohydrates, 20-precent fats, and 20-percent proteins.

At the end of the program, follow-up tests revealed that each trainee built calorie-burning muscle: on average approximately one-half pound per week, or 3 pounds in six weeks. Each pound of muscle added raised a person’s basal metabolic rate by 37.5 calories per day. This was in addition to the calories burned during workouts. Strength training – indeed – provides a potent, double-reducing effect.

Traditional aerobic exercise was not part of the program. The trainees rested in between workouts days so that their bodies could over-compensate for the muscular overload by increasing muscle mass, the process of hypertrophy.

Time efficiency is an attractive aspect of building muscle to lose fat. Ninety minutes of strength training per week will build muscle that burns as many calories during normal activities as hours and hours of aerobic exercise.

But you’d better watch out. Most men trim their waistlines while broadening their chests and shoulders. Women do the same, but also note a significant reduction in the size of their hips and thighs.

You can certainly build muscle to lose fat, but afterwards, you can’t be sure your jackets and pants will still fit. In fact, they probably won’t. Not a single person that’s been through such a transformation, however, has been disappointed with the results.

Decide today that your body needs more muscle and less fat – and act on it!

Winston Salem Fitness Information Source: Sally Smith and Spine Universe

Winston Salem Gyms:Creeping Obesity

December 30th, 2008 by Winston Salem, under Aerobic Conditioning, Exercise Tips, Fitness Tips, Health Tips, Mental Health Tips, Strength Training, winston salem gyms. No Comments

Winston Salem Gyms -While a man’s body is losing a half-pound of muscle, on average, each year between ages 20 and 50, his fat cells are thriving. The fat-cell phenomenon progresses at three times the rate of muscle loss-only it’s a gain, not a reduction. As far as your health and vitality are concerned, these phenomena are both moving in a negative direction.

So slowly are these dual changes occurring that often it takes a decade or more to notice that something major is happening to your body.

Fat Gain
The average man between the ages of 20 and 50 gains 1.5 pounds of fat each year. That adds up to 15 pounds of fat gain per decade or 45 pounds in 30 years. This slow gain of body fat is what nutritionists call creeping obesity. Actually, this creeping obesity is somewhat disguised by the shrinking of muscle mass that is going on at the same time. A 15-pound muscle loss means that the overall gain in body weight is 30 pounds, not 45. In fact, the loss of muscle
compounds the situation. Here’s why.

Resting Metabolic Rate
A person’s resting metabolic rate is the number of calories that his body requires to function in a relaxers resting state. The brain and internal organs such as the hearty lungs, liver, and kidneysy require a lot of energy. But it’s the skeletal muscles, which comprise from 35 to 50 percent of a man’s body weight, that have the most energy potential.

Add a pound of muscle to a man’s body, and his resting metabolic rate goes up approximately 50 calories per day. The inverse is also notable. Lose a pound of muscle through disuse atrophy, and the rate is lowered by 50 calories per day. Interestingly, fat also has a metabolic rate: approximately 2 calories per day. Muscle is twenty-five times as active metabolically as the same amount of fat.

You’ve probably noticed that it is more difficult to shed excess fat than it used to be. Long-term metabolism studies reveal that an average man experiences a 0.5 percent reduction in resting metabolic rate each year between 20 and 50 years of age. The gradual loss of muscle mass each year is primarily responsible for this metabolic slowdown.

Muscle Your Fat Away
Certainly, controlling dietary calories is an important aspect of combating creeping obesity. But equally important is the building, or rebuildingy of muscle mass. Do not let your fat cells grow while your muscles wither. It’s time to muscle your fat away.

I sincerely want the information and program in this book to help you look younger, feel better, and live longer. In fact if you accomplish these goals, doing so will help me look younger, feel better, and live longer. .

How can this happen?
As the life expectancy of people increases, the total storehouse of knowledge and experience automatically expands. That expansion of knowledge and experience enhances the good life for everyone.

Ben Douglas, in his book AgeLess, makes a convincing argument for the relationship between inbreasing life expectancy and improving problem-solving ability.

”The whole process,” Douglas says. ”is self-perpetuating. As we solve more problems, we will live Ionger, and as we Iive longer we will be able to solve more problems.”

The drawing below illustrates concept.

Let’s consider 100,000 people in two different situations. First, the people develop into adults, are educated and skilled in a profession and start using their talents at age 25. Gradually, their numbers decrease as a result of typical accidents and diseases. The survivors use their skills until age 65 and then retire. Thus, the darker shaded area under the curve represents the contribution of the body of knowledge and experience of the orig-inal 100,000 people.

In the second situation: the individuals are much more preventlon-minded. As deaths from diseases and accidents decrease, more people live productively to near the end of the human life span of 115 years. The amount of knowlege and experience that is gained is shown by the Iighter-shaded area under the curve. This lighter-shaded area represents a new pool of knowledige and experience, which will provide increased potential for prolblem solving.

Sometime in the twenty-first century, we will have a problem-solving potential ln the United States that will be simiilar to the second situation. When this happens, we’ll see dramatic changes in all aspects of our lives. It will indeed be a good life.

Winston Salem Fitness Information Source: Sally Smith and Spine Universe

Winston Salem Gyms:Putting on Pounds is a Pain in the Back!

December 29th, 2008 by Winston Salem, under Aerobic Conditioning, Exercise Tips, Fitness Tips, Health Tips, Mental Health Tips, Strength Training, winston salem gyms. No Comments

Winston Salem Gyms -Weight gain commonly occurs after back surgery and/or injury. Decreased activity levels and boredom associated with immobility and depression, secondary to back pain, all can contribute to increased eating. Unfortunately excess weight only fuels the vicious cycle of increased pain, immobility, and depression.

The following suggestions may be helpful in preventing excess eating and weight gain after back surgery.

1) Drink at least 2 quarts (8 cups) of water each day. This will help you feel full and you will feel inclined to eat smaller portions of food.

2) Choose foods with a lot of “chewing power.” It actually takes 20 minutes for your stomach to “tell” your brain it is full. If you are chewing a long time, you will be satisfied with smaller portions. Examples of these foods are: bagels, French rolls, popcorn, pretzels, apples, carrots, and celery. Ask yourself, “How many apples can I eat in 20 minutes?” vs. “How much ice cream can I eat in 20 minutes?” Most would agree they can eat much more ice cream than apples.

3) Keep your hands and mind busy. TV programs are filled with food commercials created to entice us to eat “recreationally.” Try reading crossword puzzles, model building, needlepoint or knitting, anything that diverts your attention from the television that can lead you to the refrigerator. But if you do fall prey to this powerful medium of persuasion and find yourself at the frig’s door, don’t be discouraged! You can fill your frig with snacks that are pleasing, nutritional and low in calories like, fat-free salsa and chips, and low or nonfat frozen yogurt that will satisfy a sweet tooth. A favorite cheese made from lowfat milk accompanied with lightly salted crackers are other options. Every supermarket carries these kinds of foods, just ask your grocer to point you in the direction of your lowfat food department.

These are just a few suggestions to combat weight gain following a back injury/surgery.

Winston Salem Fitness Information Source: Sally Smith and Spine Universe

Winston Salem Gyms:Meatless Meals

December 27th, 2008 by Winston Salem, under Aerobic Conditioning, Exercise Tips, Fitness Tips, Health Tips, Mental Health Tips, Strength Training, winston salem gyms. No Comments

Winston Salem Gyms -Americans have come to show their affluence by the size of the steak they slap on the grill. Typically this single serving of meat is enough to supply a day’s worth of protein for two people! And that is just one meal. We haven’t counted their breakfast of a four egg, cheese omelet or their lunch of a double patty burger.

This reliance on animal protein as the main stay of the meal has a high cost, not only in terms of dollars, but in terms of health too. There are many chronic diseases which result from a high intake of fat and saturated fat: heart disease, obesity, and cancer to name a few. The incidence of these debilitating illnesses can be reduced if we simply cut back on our intake of animal foods.

Most people do not realize animal foods, like red meats and cheese, carry more grams of fat per ounce than grams of protein. A typical eight ounce steak has 80 grams of fat and 64 grams of protein. This one food, therefore, has 100% of one’s entire daily protein allowance and two days worth of fat.

In addition to the high fat content of animal foods, there are other problems associated with a diet rich in animal protein. These diets, like the one given above, contain 200 to 300 percent of the daily requirement for protein. This excess protein is simply converted into body fat and the kidneys flush out the waste products. The problem arises when other valuable nutrients, like calcium, are flushed out in the urine as well.

Calcium losses in the urine are much greater in people with high protein diets. Calcium loss can lead to osteoporosis or soft brittle bones. Osteoporosis effect one-third of all American women over the age of forty-five. A diet rich in calcium and lower in protein can help to prevent the high incidence of osteoporosis in this country.

Non-fat or low-fat dairy products are a terrific foundation for meals which are both rich in calcium while moderate in protein. Beans and legumes also are a great source of protein, fiber and trace minerals.

Check out the “tips” sheet to discover how to incorporate these foods into your daily diet. More meatless meals in your daily fare just may be your ticket to a stronger, healthier and nd slimmer future.

Tips For Meatless Meals

• Instead of putting yourself through the drudgery of soaking and cooking beans, buy those canned varieties that are packed without added salt. You can also buy the regular canned beans and rinse them.
• Toss a handful of garbanzo or kidney beans into your next salad.
• Try split pea or lentil soup for a quick hearty meal. “Spice Islands” makes an instant soup which is low in both fat and sodium.
• Salsa!: Blend 4 chopped tomatoes, 2 chopped green onions, 1/2 chopped green pepper, 1 minced garlic clove, 4 CUp chopped coriander, 1/8 tsp. cumin and 4 tsp. oregano. Store overnight in the frig. Add 1 small can of drained black beans. Appetize your way through dinner with fat-free tortilla chips!
• Make a three bean salad: Drain 1 small can of garbanzo, kidney and green beans. Mix with your favorite low-fat dressing.
• Make your own burritos: Heat 1 cup of the above salsa with 1 cup of drained black beans. Add 4 CUp low-fat sour cream. Divide between 4 non-fat flour tortillas. Add 2 CUp rice to each and roll up. Place in a non-stick pan. Spread 4 CUp salsa on top. Cover with foil and heat at 350 degrees for 30 minutes.
• Make a sauce for pasta: Saute in a non-stick pan until soft: 6 chopped tomatoes, 3 chopped green onions, 1 chopped green pepper, 1/2 cup white wine and 1 small can of drained beans. Toss with cook pasta and sprinkle with parmesan cheese.
• Make your own pizza with store bought pizza crust, marinara sauce, shredded mozzarella cheese, sliced peppers and mushrooms.
• Make a pot of vegetarian chill): Stir together 1 15 oz. can of drained kidney beans, 1 cup tomato puree, 1 Tbsp. of instant minced onion and 1 1/2 Tbsp. chili powder. Bring to a boil. Reduce heat and simmer 10 minutes. Top with shredded low-fat cheese and serve with french bread.
• Winston Salem Fitness Information Source: Sally Smith and Spine Universe

Winston Salem Gyms:The Sweet Poison – Sugar

December 26th, 2008 by Winston Salem, under Aerobic Conditioning, Exercise Tips, Fitness Tips, Health Tips, Mental Health Tips, Strength Training, winston salem gyms. No Comments

Winston Salem Gyms -In our over-load information society, we have been told many conflicting facts about proteins, carbohydrates and fats, but one area that has not been misunderstood is sugar. By now, we should all know the answer to the question, “How much sugar am I allowed in one day?” The answer is zero. There is no recommended daily allowance of sugar. Most of you are probably saying right now, “Sure, no sugar.” We are not saying you cannot have sugar, but there is no such thing as a recommended allowance for sugar. Sugar is a refined product that is made by man and put into many items we eat everyday.

You, the public, have been fooled by the word “sugar” thinking our bodies need sugar for survival. Our bodies need glucose for survival and it usually is found present in our bloodstream. Many of our foods, such as fruits, vegetables and rice are converted into glucose. The body uses glucose for energy and it is metabolized to produce warmth. Unfortunately, many manufacturers have combined all carbohydrates on food labels into one category – whether refined or not. Many products are separating out the sugar grams on the label. Be aware of a product that has a total of 25 grams of carbohydrates and 20 grams of it are sugar. This product is mostly all sugar and is not a very healthy food (anything in moderation is still a good philosophy).

Here are words used to describe sugar in the ingredients of a food label:

Lactose: Sugar from milk. “Lactose intolerance” – caused by the sugar in milk

Maltose: Sugar from malt

Fructose: Sugar from fruit

Dextrose: Sugar from starch “corn sugar”

Sucrose: Refined sugar from sugar cane or beats

The refined product of sugar cane “sucrose” can be very addictive. The more our body has, the more it wants. If you raise your children limiting their sugar intake, you will be surprised how they do not crave sugar like other kids. As a matter of fact, they will taste the sugar in certain products and say the food is too sweet.

The bottom line is that sugar can be detrimental to your health. Many people have developed diabetes, cancer and skin problems due to overdoses of sugar, all types. Due to many hours lapsing between meals and insulin dropping, your body begins to crave the nourishment, and usually sugar or “sucrose” is the outcome. Next time you get a craving and your first thought is sugar, remember this article, drink a big glass of water and reach for something healthy.

Winston Salem Fitness Information Source: Sally Smith and Spine Universe

Tags: Sugar, Sweet Poison - Sugar

Winston Salem Gyms:The Pillar of Salt is Crumbling

December 25th, 2008 by Winston Salem, under Aerobic Conditioning, Exercise Tips, Fitness Tips, Health Tips, Mental Health Tips, Strength Training, winston salem gyms. No Comments

Winston Salem Gyms -There are many factors in our everyday stressful lives that contribute to high blood pressure. Some we have control over, many we do not. We may not have control over the traffic ahead of us at rush hour, but we do have control over the amount of sodium in our diets.

You may be interested to know that high blood pressure is nonexistent in countries with low sodium intakes. Meanwhile, it is the number one killer in Japan. No coincidence here. Japan has one of the highest per capita intakes of sodium in the world and the U.S. is not far behind.

Americans eat about 15 pounds of sodium per person per year.

That is approximately 10,000 to 20,000 milligrams per day and over half of this is hidden in the foods we eat. As the human body only requires 220 milligrams per day, it is no wonder why we have over 37 million American suffering from high blood pressure. And high blood pressure is a silent killer. It is one of the major causes of kidney failure and responsible for 170,000 deaths from strokes each year.

The body closely regulates the sodium concentration in our blood. The more sodium in our diets, the more fluid we retain to dilute it in the bloodstream. A prolonged sodium intake decreases the kidneys ability to excrete it and water retention leads to increased blood volume. The blood vessels become “waterlogged” and more sensitive to hormonal messages (adrenaline) telling them to contract. As the blood has to travel through constricted vessels, more pressure is required to pump it throughout the body. This increased pressure is hypertension.

Normal blood pressure is 120 over 80. 120 is the systolic pressure when your heart pumps the blood forward through the arteries. 80 is diastolic pressure or the pressure in your vessels when the heart rests. When the diastolic pressure climbs over 90, you have high blood pressure.

Reducing your sodium intake goes a long way to preventing the risk of developing hypertension. The American Heart Association recommends we limit our sodium intake to 2,400 to 3,000 milligrams per day.

As a teaspoon of salt contains 2,200 milligrams of sodium, avoiding the use of salt at the table is a great place to start.

Many of the salt substitutes contain potassium chloride and may taste bitter. Try using lemon juice or herbal blends instead. Products like “Mrs.Dash” use a number of herbs and come in a variety of seasoning blends. Use fresh herbs wherever possible, especially in salads. Fresh cilantro, parsley, green onions, chives and garlic can really add a punch to salads and salsas.

When cooking, try lemon juice, wine and fresh ground pepper to accent natural flavors in foods. Orange juice is an excellent base for meat marinades. Fresh fruits, like apples and/or cranberries, along with fresh herbs taste great when roasting meats or poultry. Check the tip sheet for seasoning suggestions for specific dishes.

Reducing your sodium intake would be an easier task if it just meant avoiding the use of salt. Unfortunately, we live in a sea of convenience foods laden with sodium additives and preservatives. These additives can contribute over half of our sodium intake per day!

Look what happens to fresh peas from processing: Peas normally contain only 2 milligrams of sodium per serving. Frozen peas contain 110 milligrams of sodium from an additive that prevents them from turning gray in the freezing process. Canned peas contain 236 milligrams of sodium from additives that prevent bacterial growth in the can. Frozen peas with sauce contain 420 milligrams of sodium from additives in the peas and the sauce. We went from 2 milligrams to 420 milligrams of sodium and we are still eating peas.

This is the price of convenience: sodium additives like MSG, baking powder, baking soda, and sodium benzoate, alginate, sulfite, propinate, nitrates, hydroxide and phosphates to name a few of the additives in our foods.

Moral to the story? Eat fresh whenever possible and you will avoid these hidden sources of sodium.

Just remember this: the taste for sodium is acquired not genetically driven. Give a new born a taste of something salty and they will grimace.

That look on a new born’s face is telling you something. It is telling you the taste for salt is a habit you can live a lot longer without.

Tips For Reducing Sodium Intake

• Try eating less convenience foods… estimates are 55% of the foods we eat are processed.
• Sweet tasting foods may not taste salty, but they still can contain extra sodium. Would you believe a cup of Jello Instant Pudding has as much sodium as a Dill Pickle!
• Swiss Lorraine, mozzarella and string cheese have the least amount of sodium among this group of foods.
• Gradually reduce the amount of salt in cooking. Start with cutting it in half. A few weeks later, cut it in half again.
• Use lemon juice to season foods in restaurants. Try vegetable or fruit salsas to spice up your entree.
• Try seasoning chicken dishes with garlic, mushrooms, cranberries, orange slices, wine, curry, paprika, parsley, sage and onion.
• Fish dishes can be seasoned with bay leaf, dry mustard, tomato, lemon, green pepper and paprika.
• Try seasoning beef with bay leaf, marjoram, onion, fresh mushrooms, dry mustard, green pepper and ginger.
• Pork can be seasoned with applesauce, apples, garlic, onion and sage.
• Ask for the nutritional information at fast food restaurants. Some entrees can contain 1500 to 2000 milligrams of sodium! Order entrees from fresh ingredients.

Quiz

1. Did you salt food at the table?
2. Did you try other seasonings besides salt?
3. Did you read the label for the sodium content of your food?
4. Did you eat more fresh foods?
5. How many milligrams of sodium does the American Heart Association recommend each day

Winston Salem Fitness Information Source: Sally Smith and Spine Universe

Tags: Salt

Winston Salem Gyms:Fiber: The Good Carbohydrate

December 24th, 2008 by Winston Salem, under Aerobic Conditioning, Exercise Tips, Fitness Tips, Health Tips, Mental Health Tips, Strength Training, winston salem gyms. No Comments

Winston Salem Gyms -All carbohydrates are similar in their composition, but not all carbohydrates are alike in their ability to prevent chronic disease.

Complex carbohydrates are found in whole grain breads, cereals, fruits and vegetables. They are also found in white bread and sponge cake, but the former foods have properties which can lower cholesterol levels, prevent certain cancers and help you lose weight as well. The difference is in what nature puts in and man’s processing takes out: fiber.

Both the American Heart Association and the National Cancer Institute recommend we increase our fiber intake to 25 grams per day. The average American eats about a third of this amount. This fact may in part be responsible for our high rate of heart disease, colon cancer and obesity in this country. These diseases are practically nonexistent in countries with a high intake of whole grains, fruits and vegetables.

The fiber found in whole grain breads and cereals has insoluble fiber. This type of fiber draws water into your intestines and helps maintain regularity. As food travels through your gut more quickly and is more diluted with water, the exposure of your gut wall to potential carcinogens is decreased.

The soluble fiber in oats, legumes, fruits and vegetables binds up bile acids and disposes of them. As stated previously, the body likes to recycle bile and use it over and over again. These fibers form a gel substance in the gut that prevents this recycling process. More cholesterol is used to create more bile and this helps increase cholesterol utilization which lowers serum cholesterol.

Fresh fruits and vegetables have an additional benefit. They are loaded with antioxidants, phytochemicals and vitamins which neutralize “freeradicals”. Researchers believe free radicals are unstable compounds created from the metabolism of fats and/or environmental factors (like car exhaust or cigarette smoke). They may be responsible for oxidizing LDL cholesterol which implants itself into arterial walls causing heart disease. They also may be responsible for altering the cell’s metabolism resulting in abnormal cellular growth food in cancer. Either way, eating at least five servings of fruits and vegetables a day is a cheap and easy way to avoid these chronic diseases.

Not to mention how full you feel after eating them! These foods greatly help us to feel as if we have eaten something substantial and they do so with fewer calories. Compare the caloric density of a pound of apples versus a pound of “Tootsie Rolls”: 263 calories versus 1200!

A word here about sugar. Is it bad for you? No. Is a lot of sugar bad for you? Maybe. That depends on how much and how often you eat foods rich in sugar. If you replace meals with candy bars, you run the risk of short changing your body of essential nutrients, gaining body fat from the excess calories and rotting your teeth. If, however, you simply have a piece of candy after your meal and brush your teeth, there is nothing to worry about. Let common sense be your guide.

Take a look at the following table which lists the fiber content of foods:

Adding more fiber to your diet isn’t difficult. A bowl of high fiber cereal with raisins in the morning adds 15 grams of fiber. A sandwich made from whole grain bread at noon and popcorn as an afternoon snack adds another 10.5 grams of fiber. So far you are up to 25 grams of fiber and your day isn’t over yet. Top off dinner with a medium baked potato with broccoli and you add another 5 grams for a total of thirty for the day.

The best part of eating this way is the amount of food you get to eat…without getting fat. Fiber helps add volume to your meals without additional calories. This is the key to eating well…without wearing your groceries!

Tips For Eating More Fiber

• Whole grain breads and cereals contain important trace minerals such as zinc and magnesium used to make muscle tissue.
• Beans, aside from containing soluble fiber, contribute protein, trace minerals and iron. Try dishes like minestrone or split pea soup for lunch or dinner. Or try tossing some garbanzo or kidney beans on a salad.
• Popcorn is a terrific high fiber, low fat snack for late night T.V. marathons.
• Burger wheat or couscous is a good change from standard starch side dishes.
• Bagged salads have taken much of the drudgery out of washing, shredding and preparing salads. No more decaying heads of lettuce to throw out!
• Try keeping raisins at your desk for a “sugar fix” in the afternoon.
• Blend a breakfast shake with non-fat yogurt, milk, strawberries and banana. This you can take on the road with and sip while commuting to work.
• On the way home from work, nosh on an apple or banana. You won’t be as hungry when you walk through the front door and you will make wiser choices at dinner.
• Try the recipes on the high fiber cereal boxes. You can freeze muffins and take them to work for breakfast.

1. Did you eat 4 to 7 servings of fruits and vegetables each day?

2. Did you choose whole grain breads and cereals?

3. Did you try to include some bean dishes in your diet?

4. Did you try any high fiber cereals?

5. Name the two types of fiber in the diet?

Winston Salem Fitness Information Source: Sally Smith and Spine Universe

Tags: Carbohydrate

Winston Salem Gyms:Nutrition Facts and Fallacies

December 23rd, 2008 by Winston Salem, under Aerobic Conditioning, Exercise Tips, Fitness Tips, Health Tips, Mental Health Tips, Strength Training, winston salem gyms. No Comments

Winston Salem Gyms -No one food contains all the essential nutrients necessary to achieve optimal nutrition. No one combination of foods nor one single nutrient insures good nutrition either. Optimal nutrition is the product of eating a wide variety of nutrients from a wide variety of foods.

This is important to emphasize because all too often you will hear people make statements like: “I want to build muscle so I’m taking these protein supplements” or “I want to avoid osteoporosis so I’m taking oystershell calcium”.

These nutrients may in part help build bone or muscle tissue, but they do so in concert with many other nutrients as well. Take bone tissue for example. Bone is created from protein, calcium, magnesium, phosphorus, Vitamins A, D, C and a host of B Vitamins as well. Vitamin D is required to pull calcium in from your gut and deposit it into a protein matrix. Vitamins A and C help to insure that protein fibers in the matrix have sufficient strength to hold the calcium. Riboflavin and other B Vitamins work to convert dietary protein into bone matrix protein. They also help convert carbohydrates and fats into energy to do all this metabolic synthesis. Most of these nutrients are found together in dairy foods and they work in concert to create bone tissue; oyster shell calcium contains only one nutrient. A good start maybe, but not the whole show.

The major point here is that slugging down a lot of supplements with a diet soda is not going to give you a healthy body; but eating a wide variety of nutrients present in foods will do the trick.

In fact, excessive amounts of some supplements can be harmful. High protein diets and protein supplements can land you in the emergency room.

Proteins, unlike carbohydrates and fats, leave nitrogenous waste products and acids in your blood stream. These wastes are filtered out by the kidneys, except when your intake exceeds their capacity to do so. Tremendous sums of water are required to flush out these wastes and one can become both dehydrated and acidotic in the process.

Low carbohydrate diets cans cause the same results. The body needs the carbohydrates found in breads, cereals fruits and vegetables to feed the brain, completely combust fats and protect the protein stores in lean tissue. Without adequate carbohydrate, lean tissue proteins are catabolized and this produces acids. Fats are incompletely metabolized into ketones and these are acids as well. The kidney’s ability to clear these acids is surpassed, excessive water is lost and dehydration occurs. Many a dieter has been brought to the E.R. in ketoacidosis. This is a rough way to learn the virtues of eating a balance diet.

Another crucial benefit to the nutrients found in food is that there are still many nutrients we have yet to identify. Researchers have found many, but not all the nutrients in foods. They can not reproduce them in a lab if they have yet to isolate them.

Take betacarotene for example. Did you know there are 600 different forms of betacarotene? Which ones work where? We don’t know. How much of what forms do we need? We don’t know. There is much about nutrition we have yet to learn. Man’s quest to duplicate the beauty of food in a lab is just beginning. In the meantime, why not just eat a carrot? You not only get many different forms of betacarotene, but the soluble fiber as well. And it is cheaper.

This is not to say that supplements are never necessary.

They are; even before the conception of a human being. Researchers now believe the leading cause of neural tube defects, like spinal bifida and cleft palates, is the result of folic acid deficiency. This is why they lobbied Congress to force food manufacturers to add folic acid to breads and cereals.

If you are planning to conceive a baby in the next couple of months, start eating your fruits and vegetables now. It may be possible that the form of folic acid present in foods is more potent in preventing birth defects.

Supplementation of iron and folic acid is necessary during pregnancy for the creation of extra red blood cells. It is difficult to keep up with the demand of these nutrients (but not impossible) by eating foods alone. Prenatal vitamins can help a healthy diet, but they are not a substitute for a healthy diet.

That goes for the rest of us too. Pregnant or not. There is no substitute for food (thank goodness) or a balanced diet. Balance is the operative word here. Balanced eating is the key to not only a long life, but a high quality life as well. Let this be your key to becoming empowered the good life and not a fallen victim to it.

Tips For Healthy Eating

• A medium papaya contains 200% of your Vitamin C requirement A green pepper has more Vitamin C than a orange.
• Whenever possible, eat raw fruits and vegetables. Vitamin C is very easily oxidized by air. In fact, orange juice and cantaloupe can lose half their Vitamin C content if not stored properly. Wrap tightly in plastic or store juice in a small container. This minimizes their exposure to air.
• Tomatoes contain both Vitamin C and betacarotene. Both are powerful antioxidants.
• Vitamin E is another powerful antioxidant. You can find it in sunflower seeds, wheat germ and fortified cereals.
• Whole grain breads and cereals contain magnesium, iron, zinc, B Vitamins and fiber.
• Good sources of folacin are broccoli, beans, spinach, romaine lettuce, eggs, and oranges.
• Non-dairy sources of calcium are sweet potatoes, beans, broccoli collard greens, kale, tofu, salmon and sardines.
• Do not take iron and calcium supplements at the same time. They bind together in your gut and your body can’t absorb either of them!
• Many vitamins do not dissolve in time to be absorbed by your body. Test yours by putting it in vinegar. If it doesn’t dissolve in thirty minutes, it ends up in the septic tank.

Quiz
1. Did you eat a red or yellow-fruit or vegetable each day?
2. Did you eat a good source of Vitamin C each day?
3. Did you eat any whole grain breads or cereals each day?
4. Did you eat 2 servings of calcium-rich foods each day?
5. State one reason why it is best to get your nutrients in food rather than supplements?

Winston Salem Fitness Information Source: Sally Smith and Spine Universe

Tags: Nutrition Facts, Nutrition Facts and Fallacies

Winston Salem Gyms:Nutrition Myths and Fallacies

December 22nd, 2008 by Winston Salem, under Aerobic Conditioning, Exercise Tips, Fitness Tips, Health Tips, Mental Health Tips, Strength Training, winston salem gyms. No Comments

Winston Salem Gyms -1. Vitamins will enhance your strength and endurance.
This is a fallacy. Vitamins supply the body no calories and cannot be used as fuel. The body urinated out 70% of the vitamins that it does not need. Only people who are deficient in an area should take necessary supplements. Please consult your physician or a Registered Dietitian before increasing your intake. Some vitamins can be toxic.

2. Diet pills enhance metabolism and contribute to weight loss.
False. Initially one will lose weight after taking diet pills due to the lowered basal requirements of food and calories, but in the long run one will usually gain more weight back. Once, again, a diet pill taker ahs not yet learned how to control their weight through proper nutritional counseling once off the pills.

3. An intake of refined sugar and carbohydrates from sources like honey, sodas, candy bars, and marshmellows when feeling low, will boost energy levels.
Unfortunately, you will probably experience the opposite. A sugar snack before a workout will deplete your performance and cause you to crash in need of good carbohydrates. Choose a complex carbohydrate instead.

4. Caffeine stimulates the appetite and should be avoided if trying to lose weight.
The issue that caffeine can be an appetite stimulant has never been scientifically proven. If taken properly, it can aid in raising the body temperature and possibly contribute to body fat loss.

5. Excess protein will be used as energy if too much is taken in.
True, only when carbohydrate and fat sources are depleted. The body will use protein as fuel only as last resort. Most excess protein is stored as adipose tissue (body fat). Make sure you consult your registered dietitian or health care professional on how much protein is necessary for you.

Winston Salem Fitness Information Source: Sally Smith and Spine Universe

Tags: Nutrition Myths, Nutrition Myths and Fallacies

Winston Salem Gyms:Steps to a Healthier You: Inside the Food Pyramid – Grains

December 20th, 2008 by Winston Salem, under Aerobic Conditioning, Exercise Tips, Fitness Tips, Health Tips, Mental Health Tips, Strength Training, winston salem gyms. No Comments

Winston Salem Gyms -What foods are in the grain group?
Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products.

Grains are divided into 2 subgroups, whole grains and refined grains.

Whole grains contain the entire grain kernel — the bran, germ, and endosperm. Examples include:

• whole-wheat flour
• bulgur (cracked wheat)
• oatmeal
• whole cornmeal
• brown rice

Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but is also removes dietary fiber, iron, and many B vitamins. Some examples of refined grain products are:

• white flour
• degermed cornmeal
• white bread
• white rice

Most refined grains are enriched. This means certain B vitamins (thiamin, riboflavin, niacin, folic acid) and iron are added back after processing. Fiber is not added back to enriched grains. Check the ingredient list on refined grain products to make sure that the word “enriched” is included in the grain name. Some food products are made from mixtures of whole grains and refined grains.

Some commonly eaten grain products are:

*Most of these products are made from refined grains. Some are made from whole grains. Check the ingredient list for the words “whole grain” or “whole wheat” to decide if they are made from a whole grain. Some foods are made from a mixture of whole and refined grains.

Some grain products contain significant amounts of bran. Bran provides fiber, which is important for health. However, products with added bran or bran alone (e.g., oat bran) are not necessarily whole grain products.

Dietary Guidelines
The Dietary Guidelines for Americans, 2005, gives science-based advice on food and physical activity choices for health. The Dietary Guidelines describe a healthy diet as one that ” Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products; ” Includes lean meats, poultry, fish, beans, eggs, and nuts; and ” Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars. The recommendations in the Dietary Guidelines and in MyPyramid are for the general public over 2 years of age. MyPyramid is not a therapeutic diet for any specific health condition. Individuals with a chronic health condition should consult with a health care provider to determine what dietary pattern is appropriate for them.

Winston Salem Fitness Information Source: Sally Smith and Spine Universe

Tags: Food Pyramid, Healthier You