Sugar can be Toxic!

The first rule of any nutrition class is that there is no such thing as a “good or bad” food. Essentially a bad food is a poisonous one. But too much of even a good thing can be bad; Does this also mean it’s poisonous or toxic? A toxin isn’t a substance so much as it is a quantity. As it turns out, sugar can be toxic in the heavy doses regularly consumed today.

Sugar has been accused of increasing body weight, cardiovascular heart disease risk, diabetes, and bad LDL cholesterol. It has also been identified that cancer cells are triggered to grow after sugar spikes insulin levels in the body, and that sugar consumption has addictive properties similar to cocaine. In these videos from 60 Minutes, the toxic effect of sugar is explored.

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Resistance Training for muscle strength, growth, or endurance

Resistance training programs often prescribe an array of sets, reps, and exercises to obtain a desired training effect. Through varying the training volume and time-under-tension, resistance training programs can be customized to best fit training goals; muscle strength; power; endurance; muscle growth (also known as hypertrophy).

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Foods that Decrease Cancer Risk and Obesity

Cancer and obesity both depend on angiogenesis, A term referring to the growth of new blood vessels. Blood vessels supply blood, oxygen, and life to the body as well as disease. The body careful controls the growth of new blood vessels but cancer and fat cells summon the growth of additional blood vessels to support the disease. While disease attempts to hijack blood vessel growth in order to survive, many foods have been found to control this extra blood vessel growth to decrease cancer growth and control obesity.

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Intervals for Better Performance, Beyond Tabata Training

High intensity training (HIT) can double your results in less than half the time and it has been proven to burn calories for up to 14-hours beyond the initial exercise session which can aid in weight loss. In one study the post-exercise burn accounted for an extra 190 calories burned after the initial exercise session (reference 1).

Tabata demonstrated that just 4-minutes of intense exercise can improve conditioning. While the 4-minute Tabata training protocol provides a great introduction to high intensity interval training (HIT), it only scratches the surface on interval training for performance conditioning. A progressive exercise program will soon require additional training time. A performance specific training program will also require specificity in training, because the way you train will equal the way you perform.

This article will give you the tools you need to assemble your own high intensity performance workout.

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Ditch the Car, Travel by Foot

Being overweight or obese is now the norm, but few like to call this normal. 68% of adults are now overweight or obese (1). Studies now show that obesity can be related to physical inactivity and the time spent in car commute. While community design can make it more or less difficult to ditch the car in favor of travel by foot, just how walkable is your community anyway? Score your Walk Route here.

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The Good Saturated Fat

For years we were told that saturated fats are bad and they should be limited in order to lower our risk of disease. After a decade of decreased fat consumption, Americans are at greater risk than ever. We now know that fat is very important in the diet but it just depends on eating the right type. Fat can help us feel full longer and they support many other important functions of the body. The idea of saturated fat as being a “bad” fat is changing as there is great reason to still eat these fats in moderation.

Cardiac surgeon, Donald W. Miller, Jr., M.D. delivers a 50-minute speech on the guilt free enjoyment of saturated fats and how they might actually be good for overall health. If you have the time and interest, this talk includes a collection of many other top videos, articles, and books you’ll find online.

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The First Rule of Weight Loss

Weight loss nutrition can be easier than you might expect. It all begins with one golden rule. For successful weight loss balance energy intake with energy expenditure. It’s worked for my clients and can work for you, here’s how:

In the past I have had clients that refused to give up their fast food way of life and all the other foods they enjoy. To help them initially find weight loss success we created a calorie deficit based on their current food preferences and weight loss was inevitable. Through eating 500 calories less than what was needed to maintain weight, weight loss success was inevitable.

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11 Nutrition Rules to Live By

1. COME BACK TO EARTH: Choose the least processed forms of food such as fruits, veggies, whole grains and high fiber carbohydrates.

2. EAT A RAINBOW OFTEN: Eat fruits or vegetables with each meal. Choose a wide variety of colors for the biggest benefit.

3. THE LESS LEGS THE BETTER: Include a LEAN protein source with each meal.

4. EAT HEALTHY FATS: Include healthy fats in your diet like olive oil, nuts, natural nut butters, seeds, avocado, fish, flaxseed and flaxseed oil.

5. EAT BREAKFAST EVERY DAY: When you eat within 30 minutes of waking up, you jump start your metabolism. This gives you more energy to get your day going.

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Ten Tips to Enhance Your Health in 2012; Weight Loss Resolutions

10 great tips from the International Food Information Council Foundation’s, Food Insight Journal.

Issue January 2012

Are you ready to turn weight-loss resolutions into results? With more than two-thirds of Americans overweight or obese, the 2010 Dietary Guidelines for Americans  provides recommendations for maintaining a healthy weight, reducing risk of disease and promoting health. To give you a jumpstart on your goals, the following tips, based on consumer insights from the Dietary Guidelines Alliance, encourage you to achieve and maintain a healthy weight and active lifestyle. Try them out for yourself, your family and share them with those you care about!

  1. Take charge of your weight. According to the 2011 IFIC Foundation Food & Health Survey, 7 in 10 Americans are worried about their waistlines and trying to lose or maintain their weight. Balancing calories you eat and drink with calories you burn through physical activity puts you in control.
  2. Calories count. Calories are like a budget – your body requires only so many in a day—more if you’re physically active. Spend sensibly by choosing lower-calorie, nutrient-rich foods most often to help meet your nutritional needs and help manage your weight. Think of fruits and vegetables as being “on sale” and fill up! In fact, make half your plate fruits and vegetables!
  3. Know your number. Learning how many calories your body needs each day is a critical first step in managing your weight. Only 9 percent of Americans accurately estimate their calorie needs, leaving 91 percent who incorrectly estimate or are not willing to venture a guess. The recently released USDA SuperTracker provides reliable estimates of calorie needs based on height, weight, age and gender. Know your calorie budget and start being a “sensible spender.” Continue reading Ten Tips to Enhance Your Health in 2012; Weight Loss Resolutions