BREAKFAST – UNDER THE “SPOTLIGHT”

Today in the world of health and wellness, there was a division on a sensitive subject.

A subject often very touchy for some, terribly confusing to others, and a highly debated topic to experts.

IT’S GOOD FOR YOU – I think

After vast research and study, should breakfast still be the premiere or most important meal of the day?

Are suggestions and recommendations changing with new discoveries?

I would enjoy to read some thoughts and opinions from you.

(cross my fingers I get responses)

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NEXT 48 HOURS CRUCIAL FOR FAT LOSS

The next 48 hours are crucial on continuing my FAT LOSS run.

SuperBowl Weekend

Typically, I save my cheats days for the weekend, but let’s talk honestly.

SuperBowl night, more than likely, I’ll see a great deal of savory temptations. Experience tells me there probably be a few pizzas, chips with dip, only carbonated drinks, and piles of other poor choices to eat from.

Wise counsel suggests this is the exact time of year when forward momentum stops.

How will I make this work for me?

Keep portion sizes under control.

I’ll go to my buddies with full realization of the goals I set for myself. Using discipline, I understand food doesn’t control me. On the contrary, I decide what and how much of what I eat.

That’s where I’ll direct all my focus.

And maybe, it’ll benefit to bring a bag of carrots, just in case.

SMALL GOALS ON GETTING HEALTHY

How do you go from unhealthy to healthy, or from ok health to super health?

If you don’t have the slightest idea, a great start would be asking yourself, what are your personal “health” goals?

That’s exactly where I and anyone else who’s looking for change in their health need to start.

 

Know Your Goal

Let’s look at the most common “health” goals I come across:

fat loss
improve strength
prevention of disease
better quality of life
advancing athletic performance
energy

Or

getting rid of all your BELLY FAT just to look good in your “birthday suit”.

So what will it take in order to fulfill any of the above?

Laser focus on the things which take precedence.

What to Eat

  1. Consciously eat nutrient-filled food
    • To improve gut absorption which leads to gut health
    • To improve your body’s composition and lessen the chances of disease
  2. Sufficient amounts of quality food to deliver your body its macro and micro nutrient requirements

Steps to take => BEFORE YOU EAT – THINK OF THIS?

What NOT to Eat

  1. Cut back on the body’s main fuel form – CARBS!
    • What are carbs?
    • Everything that TASTES good, but AREN’T the best choices for you.
  2. Don’t drink your calories – instead water, water, water.
  3. AVOID foods that harm you
  4. Likewise, NOT eating enough meals harm your objective.

When you skip meals or don’t eat enough meals the end result is an impedment in your metabolic goal.

Your Goal

Mind your business of SPEEDING your metabolism to BURN FAT, effectively. And that’s how you go from unhealthy to healthy, or from ok health to super health.

LOW-FAT? YOU CAN KISS MY MUFFIN!

Low-Fat MuffinLet me guess.

The alarm didn’t go off?

Kids, acting up and didn’t want to get dress?

You got a flat on your way to work?

I’m not a big breakfast eater?

Excuses. Excuses. Excuses.

We, on the whole, can come up with the easiest and sometimes craziest excuses to forgo a nutritious breakfast.

If our jobs depended for us to eat healthy for bonuses, raises, and promotions, how many of you would reconsider your meal selections?

Ask yourself that question. Then, think about it. Hmmmm…

However, what if I said at times when you believed you were making the right choice, in actuality, you were bamboozled!

Can you imagine that? (Hopefully, you sense my sarcasm.)

A product glorified as a healthy choice, yet, once dissected unravels a whole different story.

Fact:

Calories in Low Fat Blueberry Muffin

ImageNow granted, we all have been guilty of walking into one of our favorite morning places (you know the kind that serves premium coffee and an eye-popping selection of pasteries) and thought, “Let me grab something quick to put in my stomach – it’s better than nothing!”

Well – is it better than nothing?

The nutrition facts about show and tell me different.

Still can’t figure it out?

Let me help you.

Most fat in muffins comes from plant oils, which are rich sources of “good” fats–the unsaturated fats that are healthy for the heart. When the fat’s cut back, what’s left? White flour and sugar-refined carbohydrates that the body breaks down in a flash, leading to a rapid rise in blood sugar and insulin, followed by a rapid drop, and an all-too-quick return of the hunger pangs that led you to eat that muffin in the first place. It’s a perfect recipe for weight gain, masquerading as a “better-for-you” choice

Nutrition Source Harvard School of Public Health

And if that doesn’t get your attention how about the fact since low-fat choices, typically, aren’t as flavorful as their full-fat counterparts, makers are quite heavy on the salt.Check it out for yourself.

What are your options?

In, BETTER THAN YOUR BREAKFAST CEREAL, BAGEL, OR TOASTI share with you three QUICK ways to get not only something to fill your tummy, more so, powerfully packed NUTRITIOUS selections that’ll last you until way after you hit the pavement running.

Since, you’re at this point you might as well check it. There’s nothing to lose and everything to gain (except weight).

Here’s your answer: BETTER THAN YOUR BREAKFAST CEREAL, BAGEL, OR TOAST

STRUGGLES OF WORKING OUT

Are YOU at wits end struggling on making exercise a part of your lifestyle?

Contemplating on throwing in the white towel?

Do you feel overwhelmed with the vast armies of diet and exercise regimens?

Take a deep breath – then exhale.

Envision about where YOU would like to be, physically.

Think about how great YOU will feel when are there.

Is it worth fighting for?

I would like to believe YOUR overall health and fitness is worth fighting for. 

Here’s how:

Since 2010, the Burj Khalifa in Dubai, claimed the tallest building in the world title.

It stands at an amazing 2,723 ft from the ground to the top of its antenna, and took construction approximately six years to complete.

Could you imagine, what would have happened if the chief architect assigned thought to himself this project is impossible?

We all know since this building does exist he didn’t say nor even think it.

And I bet the lint in my pocket I know his secret.

He set small goals.

Setting goals

Winning the “tallest building title” can only begin with the first brick.

By setting small goals, you can track you’re immediate progress. The benefits, will help you push toward YOUR larger goals.

Realize that with any goal, struggle presents its dastardly face; though an uncomfortable moment and unexpected fear, spearhead them dead on and take small steps to triumph.

Transparency

Share your goals with a trustworthy friend, family member, or coworker who has YOUR best interest. You need the strength of others, however, do NOT ask the help of someone in your position.

Seek counseling from individuals that deliver wise, positive seeds.

YOU are a tree of good fruit producing abundantly and bountifully.

LOW-FAT? YOU CAN KISS MY MUFFIN!

Low-Fat MuffinLet me guess.

The alarm didn’t go off?

Kids, acting up and didn’t want to get dress?

You got a flat on your way to work?

I’m not a big breakfast eater?

Excuses. Excuses. Excuses.

We, on the whole, can come up with the easiest and sometimes craziest excuses to forgo a nutritious breakfast.

If our jobs depended for us to eat healthy for bonuses, raises, and promotions, how many of you would reconsider your meal selections?

Ask yourself that question. Then, think about it. Hmmmm…

However, what if I said at times when you believed you were making the right choice, in actuality, you were bamboozled!

Can you imagine that? (Hopefully, you sense my sarcasm.)

A product glorified as a healthy choice, yet, once dissected unravels a whole different story.

Fact:

Calories in Low Fat Blueberry Muffin

ImageNow granted, we all have been guilty of walking into one of our favorite morning places (you know the kind that serves premium coffee and an eye-popping selection of pastries) and thought, “Let me grab something quick to put in my stomach – it’s better than nothing!”

Well – is it better than nothing?

The nutrition facts above are real and show (while also tell) me different.

Still can’t figure it out?

Let me help you.

Most fat in muffins comes from plant oils, which are rich sources of “good” fats–the unsaturated fats that are healthy for the heart. When the fat’s cut back, what’s left? White flour and sugar-refined carbohydrates that the body breaks down in a flash, leading to a rapid rise in blood sugar and insulin, followed by a rapid drop, and an all-too-quick return of the hunger pangs that led you to eat that muffin in the first place. It’s a perfect recipe for weight gain, masquerading as a “better-for-you” choice

 

Nutrition Source Harvard School of Public Health

And if that doesn’t get your attention how about the fact since low-fat choices, typically, aren’t as flavorful as their full-fat counterparts, makers are quite heavy on the salt. Check it out for yourself.

What are your options?

In, BETTER THAN YOUR BREAKFAST CEREAL, BAGEL, OR TOASTI share with you three QUICK ways to get not only something to fill your tummy, more so, powerfully packed NUTRITIOUS selections that’ll last you until way after you hit the pavement running.

Since, you’re at this point you might as well check it. There’s nothing to lose and everything to gain (except weight).

Here’s your answer: BETTER THAN YOUR BREAKFAST CEREAL, BAGEL, OR TOAST

SUPPLEMENTS: I NEVER LEAVE THEM OUT

There’s a huge seesaw battle on the significance supplements should play in a person’s regimen.

I eat clean.

My plates are colorful.

My water intake is plenty.

And I don’t count calories.

However, I was curious to see what the outcome would be if I used About.com’s Calorie Count Meter.

My Report Card

By the end of this day I earned a B+ rating.

Why?

Well, the end result read like this:

Carbs = Too Low
Sat Fat = Too High
Fiber = Too High
Vit A = Too Low
Calcium = Too Low
Iron = Too Low

(only noted the “poor” grading)

Not being an expert on nutrition, I reflect my daily meals selection, and from what I can recall I did really well by my own standards. 

So, where did I go wrong?

As I mentioned yesterday, “Through the hustle and bustle of extracurricular activities, parent-teacher conferences and homework, making sure we are getting proper nutrition can be difficult.”

My OpinionProductLine2011

Unfortunately, even if you’re eating right, you’re still probably not getting enough vitamins and nutrients from your diet for optimum health. Many of today’s foods don’t pack the nutritional punch they did years ago. According to a report published in the Journal of HortScience, the average vegetable found in today’s supermarket is anywhere from 5% to 40% lower in minerals (including magnesium, iron, calcium and zinc) than those harvested just 50 years ago.

“Most people do not consume an optimal amount of all vitamins by diet alone. It appears prudent for all adults to take vitamin supplements,” according to the statement in JAMA. Physicians are paying attention.

Did you know that 72 percent of physicians personally use dietary supplements?

Obviously, supplementing is an ideal road map for health.

BEFORE YOU EAT – THINK OF THIS?

“What do I want?”

“What do I need?”

“What do I have?”

In a perfect world, checking yourself, before eating would benefit you and aid in accomplishing your goals.

BUT, there is a loophole when approaching eating this way.

Through the hustle and bustle of extracurricular activities, parent-teacher conferences and homework, making sure we are getting proper nutrition can be difficult.

Preparation Meets Opportunity

The trick is to make sure that you change the way you shop, which, can make choosing a healthy meal or snack

No Longer A Factor

This theory would minimize the struggle even if you have a family, and cant shop just for yourself.

Making healthy choices by setting healthy boundaries.

DIETARY GUIDELINES

You know, when I began writing these posts I had no clue where I was going to go with this. I had no idea what material I would focus on. I only had one intention.

My intent for these posts, like many others, is to optimize your intelligence on nutritional information that can help you choose a healthy, nutritionally adequate diet – better yet lifestyle.

Take Note

I’m fully aware, the majority, will not take heed of my posts or comments; however,  that’s perfectly okay.

The bigger picture is this, according to Dietary Guidelines for Americans, 2010 in recent years nearly 15 percent of American households have been unable to acquire adequate food to meet their needs.

Likewise, many other Americans consume less than favorable consumption of certain nutrients, despite, having adequate resources for a healthy diet.

One Of A Kind

Most people trying to live a healthier lifestyle, possess the tools needed, however, they just don’t know WHERE to begin. They stay in a status of “paralysis” and usually don’t take ANY action at all.

Nevertheless, the recommendations should be met easily through REAL, delicious and wholesome foods in order to boost metabolism, feel energized, and lose tons of fat at the same time.

Dietary Guidelines recommendations:

• maintain calorie balance over time to achieve and sustain a healthy weight.

• Focus on consuming nutrient-dense foods and beverages.

Despite this fact, many of you are faced with the endless list of hopeless diets.

Diets, assume that anyone can follow their restrictions, which is far from the truth.

You are unique.

Your body is unique.

You are one of a kind!

You want to lose weight? You want a healthier lifestyle? You want more energy? Take it from me there’s something you can do about it.

You don’t have to live your entire life feeling lethargic, mentally fogged, and confused.

From personal experience, it feels GREAT to invest in my own health and well being.

Now it’s YOUR turn.

It’ll literally be the single best thing you will ever do – for YOU!

OUT OF ORDER

In my haste, I ate something which caused a bad reaction.

Without going into grave detail, I needed the pink stuff.

I'm feeling way better now, however, the intellectual juice its on fizz.

Until tomorrow, I'll leave you with this:

Change in life are best when they are small, thereby, easier to implement daily and follow through on as consistent basis.

Like the creation of a snowman – it starts with a single snowflake and grows by you consistently adding more snow.

So as this weekend approaches, start with one new item from the produce aisle to help control your appetite, regulate your blood sugar, and burn body.

Here’s to seeking an efficient, yet demanding, program for fitness and healthy eating.

EYE OF THE TIGER

LIFTING POWER FROM WITHIN

RAGE <—-click

Dictionary.com defines it as angry fury; violent anger.

LOVE <—-click

Dictionary.com defines as profoundly tender, passionate affection.

As a seasoned athlete and experienced weightlifter, I overheard one of the greatest conversations at the smoothie bar last night that really intrigued me.

By The Power of…

When it comes to working out, and you’re on that last set – the set that epitomizes your intensity, respect, and inner strength for this sport – where does an individual draw that power from?

Is it RAGE, or is it — LOVE?

I, listened in carefully to a man with over 30 years training experience, who shared that his toughest sets (the ones when others in the gym stop and watch him) are only capable because of LOVE.

He shared how, one night prior to this convo, he had to channel in his “source”, while working out with a group of guys.

Big “G”, as we call him, told us as he and the others finished up their barbell incline bench routine with 405 lbs, the majority of guys repped it out for a mere 3 times. Big “G”, on the other hand, gets under the bar, after a quick meditation break, and reps out a clean 10.

Mind you he’s all-natural and 47 years old.

Should age matter? That’s another conversation.

However, Big “G” tickled me, as he sat back on the bar stool, eyelids getting heavy, wearing a weary grin, and uttered, “Not bad for an old guy“.

So, I ask again, where do YOU draw that power from?

THE RIGHT DIET

Have you every asked yourself, what is the right diet?

According to Every Diet there are over 300+ diets!

That’s not a misprint OVER 300 to choose from.

No wonder there’s an uncertainty concerning proper nutrtion.

Plain Facts on Weight Loss Resolutions

Street Articles, report over 95% of those who make this promise will fail to realize their resolution. In fact more than a third will have given up within the first month.

You may ask yourself why is that?

Mr. America has the answer

A good buddy of mine, Butch Nieves, laid out the four factors why most people fail at their new year weight loss resolution.

1. Un-realistic goals. So you’re already setting yourself up for failure.

2. Unprepared. Sure you have a general idea that you want to lose weight. But you most likely do not have a game plan.

3. Unclear goals.

4. Lack of support. Things WILL GET TOUGH and your support system is what will see you though to your goal.

And you don’t need any pills or shakes to drop the excess fat off your body and keep it off for good.

No, I’m not a dietian nor a nutritionists, however, experts all agree the “secret” you need to know in order to successfully lose weight and keep it off is wholesome, natural food…and that’s it!

REAL, delicious and wholesome foods in order to boost metabolism, feel energized, and lose tons of fat at the same time.

Simply put – more fruits and vegetables.

You may be disappointed to read it takes only changing your diet of adding fruits and vegetables, but, that’s the bottom line to creating a fat burning facility.

Until tomorrow!

LOSE YOUR FIRST 5 TO 10 POUNDS…

 in as little as 2 to 3 weeks!

It’s not a farfetched idea, since I already proved it to myself. So, I’m a believer and you must believe you can too. I’ll tell you what I did.

Using a simple 3-step strategy to jump start my metabolism, I, got the results I wanted.

It went like this:

No white foods – white bread, pasta, sugar, white rice, and most milk products.

Purpose: because the nutrition has been depleted from these so by cutting them out and adding other great options you’ll body will rev its engine.

Only drink water – throughout the day, kick back on sodas, juices, and ANY other  drinks 

Purpose: Don’t worry I’m not saying if you’re a coffee drinker you can’t have a serving or two a day. However, ensure your other beverages are only some high qualtiy H20 (in my best Bobby Boucher voice)

Don’t eat ANY wheat products – including whole wheat. Well, research has suggested people tend to struggle more with bodyweight, plus, blood sugar, cravings.

Now hear me out, you WON’T have to eat this way forever. However, it’s a great beginning in jump starting your metabolism and get the results you want.

BETTER THAN YOUR BREAKFAST CEREAL, BAGEL, OR TOAST.

I blog with as purpose.

EXPOSURE.

Exposure of myself – for myself; specifically for YOU.

As I embark on climbing up the ladder of achievement in my life, I realized it comes with a “price tag”.

This tag, requires me to have the ability to keep a laser focus on the target, regardless of the weather, circumstances, or obstacles, neither my focus nor concerns rest on current circumstances.

Come by the gym, and everyday you’ll catch me sporting a grin from internal joy. Behind that joy are ideas, visions, and dreams that need to be walked out and fulfilled, not by myself, on the contrary, by YOU or someone you know.

In the pursuit of reaching my greatest desires, however, I had to understand what the word transparent meant for me. Through lengthy ananlyzing, I soon realized many individuals around me have difficulties with being transparent.

A transparent life, many would agree, is having the ease of being 100% honest, truthful, or like we say in NY “keeping real”. Therefore, when Imeet somebody for the first time they gain a sense of authenticity.

Looking Forward

As I look forward, what’s my goal?

YOU are. One day you’ll come across the blog with exactly the words to draw your attention closer.

Go Time

Now it’s time for us to get SERIOUS.

About what, you say?

About your choices to eat.

Breakfast

Quite often, stove tops across the country are dressed with nothing more than bareness, until rat race ends.

Currently, unless you’re a stay-at-home mom or work-from-home dad, the odds of you serving yourself up with a hearty, healthy meal is less than winning the lottery.

Options are optimal

These suggestions are FAST, healthy, also blood sugar controlling:

Choice A. An apple a day. Seriously grab a piece of fruit: an apple, orange, pear, or bag of berries AND a bag of raw nuts: almonds, pecans, or walnuts. Go with raw nuts if possible to prevent the polyunsaturated fats from oxidizing as can happen in roasted nuts. But even roasted nuts are a better option compared to cereals or bagels.

Supercharge: blend those fruits and nuts with my “Dynamic Duo” (Classic and Innergize) to get the best, tasting and simple prepping supply of vitamins, nurtrients, and more; which means a healthy energy lift, plus more PRODUCTIVE hours in the day, and a better quality of life. Time is precious and so is YOUR health.

Choice B. Another great option for a healthy breakfast is two hard boiled eggs and veggie sticks. You can’t go wrong with this nutrient-rich breakfast as it’s the perfect breakfast to drop the fat and keep your blood sugar and appetite 100% controlled.

Choice C: Want a little extra protein to go with this breakfast too?

One quick scoop of a quality protein – Provantage – meets the nutritional needs, whether you’re in the gym or maintaining your garden, to IMPROVE performance, endurance, recovery and repair. Great for athletes who deal with joint aches from grueling sport injuries. I should know, after 17 years of football I’ve experienced my fair share of visits to trainers table.

Well, that’s all folks. A perfect breakfast menu at your disposal! Rotate all 3 of these ideas if you need variety each week.

CONFUSED ABOUT CARBS?

Majority of homes are scattered with chips, cookies, and other sweets. If you’re reading this because you’re a person or family working towards a healthier LIFESTYLE, you have to get rid of these items first. Your mind and flesh are too weak for avoidance. In doing so, you’re forced to make smarter choices. Thereby, leaving your one cheat day as a means to satisfy your crave.

Speaking from experience:

Once I created my “smart kitchen“, no sweets allowed, that’s when my efforts showed results, a 50 lbs. WEIGHT LOSS.

The Problem

As I merrily walk around the organic and natural section, while grocery shopping, I ventured down one aisle too many.

Just a mere feet, stacked up so neatly, were the cookies, crackers, and bread. Plus, a few aisles away shelved the pastas and cereals. Mostly, if not all, overloaded with refined flour. Many carbs in the supermarkets today do more harm than good.  And that’s one of the biggest reason just about EVERY country’s obesity rate is on the rise.

The Answer

Aren’t I suppose to have some carbs in my diet?”

Yes, you definitely need carbs in your daily life. In fact, carbs are used by your body to produce blood sugar, which your body uses for energy and proper brain function.

Eliminating outright or eating low carbs is outrageous. This will only result in you lacking energy, mental clarity, and focus.

Now What

A great carb source with tons of fiber, vitamins, minerals, AND calorie friendly are fruits (primarily antioxidant packed berries) and green leafy vegetables.

Important Note:

Carbs are SUCH an important part of this entire weight loss process.

Notice earlier I made no specific distinction between carbs like breads and pastas. This wasn’t a mistake because there are acclaimed “healthy foods”, which contribute to NOT losing fat.

Items like:

• Whole wheat bread
• Whole grain pasta
• so called “healthy cereals”
• Whole grain crackers

Unfortunately, these particular items labeled “healthy” when they hit your system turn into sugars and either add to weight gain or impede weight loss.

Likewise, nutrtion experts say, it is impossible to lose fat without eating fat.

Fats needed to lose Fat:

• Real butter
• Whole eggs
• Coconut oil
• Avocados
• Raw nuts

I can promise you one thing: If you pick the “right carbs”, you’ll start to see the weight drop off a lot faster than ANYTHING else you do!

BROCCOLLI – YOUR BESTFRIEND’S SNACK

Yesterday, I layed out:

•problems with EXCESSIVE abdominal fat

two kinds of abdominal fat

•how to BURN BELLY FAT

And of course my blog was based on highly notable experts in the field of fitness.

However, I did leave out one detail –  the problem with losing weight is most people fail to understand the concept of EATING LESS or HEALTHIER.

Once Upon A Time

Many moons ago, if I were served a plate with hearty starches, proteins, plus a cruciferous item, more than likely my plate returned two-thirds eaten.

Just like the majority of westernized  eating habits, I chose only to eat foods which perceived tasteful and I had previously eaten.

Unbeknownst to me, the delectable and savory scraps would enhance my menu selections after one bite.

SuperStalk

Though the often sorted, thrown away, or “give it to the dog” stalky reject, broccoli is now a close ally of mine, and here’s why:

Broccoli is a SUPER food…One small serving of broccoli includes 225% of your daily value of Vitamin C, and 8% of your daily value of Calcium and Iron.

As I conclude this edition, and first week full of blogs, I peer over to the completely cleared plate that once clothed brown rice, chicken breasts, and two cups of broccoli.

SNACK OPTIONS

image

Check out Snack Girl’s: Broccoli With Peanut Sauce Is For Everyone (Even The Broccoli Haters)

……..More

LOSE EXCESS ABDOMINAL FAT

image

Earlier this week I read an interesting, informative, and insightful email on abdominal fat. It went something like this:

Scientific research has clearly determined that although it is unhealthy in general to have body fat, in EXCESS, throughout your body, likewise, it’s dangerous to have excess abdominal fat – BELLY FAT.

Have you heard about the two kinds of abdominal fat?

Subcutaneous fat covers up your abs from being visible and lies directly beneath the skin and on top of the abdominal muscles.

Visceral fat lies deeper in the abdomen beneath your muscle and surrounding your organs.

Both are serious health risk factors, however, researchers shown that having excessive visceral fat is even more dangerous than subcutaneous fat; due to its releases of inflammatory molecules into your system on a consistent basis.

The Fix

In regards to BURNING BELLY FAT and TRAINING ABS, the most EFFECTIVE way to gain control over your body fat for life, REGARDLESS of gender, is to maximize your lean muscle that your body carries, as well as working that muscle hard through intense resistance exercise regularly.

Here’s world reknowned Certified Strength Trainer, Craig Ballantyne, demonstrating a beginners workout routine:

USE YOUR MIND TO LOSE WEIGHT

How grateful would you be if a simple thought of shedding pounds could solve the dramatic increasing obesity rate?

Doctors, personal trainers, and all those involved in the health profession would be quickly dismissed.

As the common cliché goes: “A mind is a terrible thing to waste,” and rightfully so.

Fat On Your Dollar

From nation to nation, gyms are quickly constructed, as fast as the old mom and pop joint down the road closes the minute Wally World settles in their town. 

I’ll be the first one to embrace your community gym or I wouldn’t have a job. More so, our highly appreciated members wouldn’t have a gym to call home. They would have no other choice,but to use the residential gym, which most times shares no comparison in size nor equipment. For the most part mainly cardio equipment and one universal machine. I bet you wonder sometimes, when your rent goes up, what expenses is this additional money going towards. Noticed any new renovations  to “club house”, guess who picks up the tab? But, you’ll still have the same ol’ janky equipment, which, takes months to repair or never does.

To Go Please 

I neither used a traditional or residential gym to burn off 50 lbs. I am a product of my own environment – in this case my dining room area. You see, it dawned on me one day that after 17 years of formal training I had everything I needed. All I had to do was unlock what I already stored up.

Even though, I had a gym membership I wanted to see what gains I could obtain on my own. End result – LOTS. Without any long, boring cardio machines I burnt fat off in intervals of 10 – 40 minutes.  

 Now, I won’t bash cardio training at all. You need cardio, if you want to lose weight and burn fat. HOWEVER, there’s a right wayand a wrongway to do your cardio workouts.

Train Like An Athlete

Next time you’re at the gym, look around and see how guys or girls look like this:

                                                                    

More than likely, the numbers are low. Mostly because athletes aren’t commonly found at your neighborhood gyms. Primarily because as an athlete you need a specific environment. Free from all the distractions and useless machinary.

Athletes need space for something like this:

Typically, you won’t notice any traditional training or body building program, however, what you will find  are short, intense, full-body workouts for a lean, defined, muscular, athletic physique.

LADIES: these kinds of workouts CAN equally give you a sleek, feminine look also. So, don’t be concerned with looking bulky or masculine.

In conclusion, ladies and gentlemen with a gym membership seek a certified trainer. Even licensed hairstylists need another hairstylist to work on their hair. Do some research on the training. There’s no one best program. Almost every short, intense, full-body workout world as well as the rest.

……..More

Being The Best Average Joe

Over 20 years ago, as a grade school pup, I embarked on my first love. If I can stamp a moment in my life when I knew, unequivocally, love at first sight existed this was it. My heart raced rapidly. Palms went through a cycle of clammy to sweaty. I had laser focus as I watched unblinking, without movement. No man or woman could pry my attention away. I was transfixed on my love’s beauty. Even when this first experience came to an end, which lasted approximately 3 hours, the feeling – the love – did not expire.

Super Bowl XXIV

January 28, 1990 will forever be the date embedded on my heart. The San Francisco 49ers faced off Denver Broncos in New Orleans, Louisiana for Super Bowl XXIV. Final score: 49ers 55 Broncos: 10. A magnificent display of competitive fortitude and athleticism.

I declared from that day, I am and will play this game.

Years went by

In 1990, I was 11 years old and weighed close to 175 lbs. Needless to say, I was at the mercy of being overweight. By pop warner standards, I couldn’t weigh more than 135 lbs. So, years went by before I suited up. Yet, that didn’t prohibit my efforts to gain a general knowledge of the sport – my first love. You see, during the winter weekends in New York,neighborhood friends and I ventured off to Soundview Park in The Bronx and engaged in hours of tackle football.

No pads.

No line markings.

No referees.

It was just a couple of pubescent kids and a football.

Mount Saint Michael’s

Summer of ’92, I finally saw my dreams realistically come true. Not only did I make the team, but, I started as a defensive lineman and did so for the remainder of my high school tenure.

It was during the ’92 – ’95 season, I grew a partiality towards working out and eating right.

A Mountaineer Again

After graduating high school, I left my mother’s home and jourpneyed west.

West Virginia University campus represented my thoughts and desires for college life. A student body of approximately 23,000 it had a plethora of nationalities and diversity. But, what I enjoyed the most was the rigorous hours spent at Milan Puskar stadium.

Tires, Sprints, and Weights, Oh My!

Need I say more. Total body transformation. I stepped on campus an Average Joe and walked on the  football team as an Average Joe. However, in 3 years time I was the best Average Joe walking around campus, under supervision strength conditioning coach guru, Allan Johnson, now at Univ. of Northwestern.

Coach Johnson not only impacted my life, more so, modeled how to ensure athletes were in top shape, through an assortment of workout regimens. These regimens consisted, but not limited to, hurdles, agility ladders, jump ropes, weight training, circuit training, interval training, resistance training, and more. 

It looked something like this:

New Arena

Years later, I found myself wanting to continue my football career, however, the reality that only the most prosperous and elite players (with a smidgen of political push) obtain attraction from the greatest level of football, I was lost.

Or was I?

The new year began, 2001, and I had two options. 1. Play for Coach Perez and Ohio Valley Greyhounds in the Indoor Football League (IFL) or 2. Play for Coach Rodriguez and Roanoke Steam in the Arena Football 2 (AF2). I chose the latter.

Only God knows what would have become of me if I went with option one. I’ll say this after 9 years of playing Arena Football I have no regrets.

Johnny Quest?

With my football days happily behind me, I’m fastened on my next quest.

To transform my body, mind, and spirit.

Here’s to being All Out in 2012

……..More

ENTER MY DOMAIN

I started this blog as a means to express my thoughts to a greater audience. Previously, I wrote only for the privacy of myself, but, as time progressed I heard a voice in the silence. It was MINE. I just had things on the brain which needed to escape. I needed an outlet. So, I traded in the solace of my apartment, notebooks, sprinkled with a casual expression in public conversation and birthed my impregnated ideas on “e-paper”.

Out of the millions of readers on the internet, my purpose is to grab the attention of only a specific genre of people. Those looking for a solution or resolve in their situation, a health problem to fix, whatever it is that is going on in their life health wise.

I’m fully aware this approach and many of my topics won’t be for everyone. I’ve always been an untraditional person, a rebel, finding a way to go against the grain. I’m sure these blogs will come across individuals who will not like them or could care less. Many folks may choose to be skeptical towards what I’m  going to say this year, but that’s fine, we all have an opinion. We have the liberty and freedom – a choice to choose.

I’ve come to the full understanding, God did not create me to please everybody, that’s an impossible task. I’m suppose to provide assistance to a specific group of people who are seriously interested and seriously needing the help. So this may not be for you, however, it may be for someone you know, love and care about. This person, typically, searches the internet for alternatives. This someone tends to search consistently, but only ends up at a dead end.

False hopes.

Broken guarantees.

Maybe this blog is their ticket. Maybe it’s the hope or break they’ve longed and prayed for. Maybe it’s there answer.

Happy Holidays

image

With Christmas just four days away, I spent time reflecting on the of gift giving. I couldn’t come up with anything worthy of writing, at first. That could be because I was thinking to hard. Sometimes when we back up a bit and take a hindsight view we can find what the true meaning of gifts are for the holidays.

I spent the majority of today driving around a sixteen year old visionary, who understands the art of giving. You see, here’s a teenager who believes the world is YOUR canvas and it’s up to YOU to leave YOUR mark. To BE DIFFERENT BY DESIGN

With DBD, this young man was able to complete his first charity campaign by donating over 100 pairs of shoes. He was completely amazed by the response and support.

The gift of giving: Make it Valuable. Make it Memorable. Make it Different.

Could This Be Your Resolve to Fatigue Cycle

Any day, if you lived in Georgia, and drove up US-41, you would see a huge billboard sign featuring the greatest deal a gym can offer. A price most can not resist. Donning the eye-catching colors a one Hulk Hogan himself  would appreciate.

Members actually rise in the early mornings, when there’s no light out, to enjoy the freedom of moving from one exercise machine to another. While a few dozen of others, trudge into our facilities midday. For whatever lifestyle they live they too have freedom of roaming and getting in a good workout. Then comes the flood. Right around the four o’clock hour, anybody in the front counter vicinity, would soon dance to tunes of beeps and “Thank Yous”.

It’s pretty neat. That’s when I know the gym is going to have a goodnight in sales.image

Our most popular item is a pre-workout supplement. Actually, no matter what time of the day members choose jack3d. I’ll admit jack3d to the novice exerciser may warrant red flags, however, scientifically there are no documented side effects for you to be concerned. Which is great for those who need or want a quick boost before they workout. Some readers may ask what purpose does this product have? The answer is simple -Energy, which these days is easier to be found than the fountain of youth.

Personally, I much rather pass due to it’s synthetic makeup and the obvious fact there’s NO healthy benefits, side from getting through the workout.

FATIGUE CYCLE

What I look for in any supplements are the benefits. So, when I think of energy it has nothing to do with a quick fix. More so, I looked for an item to crack the fatigue cycle.

What makes up the fatigue cycle?

Physical fatigue and mental fog go hand-in-hand, and stress is a leading contributor to both.

So, where most energy drinks rely on caffeine and sugar to provide a quick boost, that’s not the combo I care to consume. On the other hand, I, like many other patrons want a solution to address the underlying problem – the Fatigue Cycle.

24  Powerful Ingredients

24K, with it’s 24 active ingredients (helps directly in achieving its performance objectives) is backed by clinical research and cooperatively combined to tap into your body’s natural vitality and peak performance.

24K‘s nutritional punch, is the first energy shot to ever address all three phases of fatigue cycle by providing not only energy, but focus and stress relief.

Now that right there got my attention. All I had to do was to sign-up at www.my24kvip.com . Using VIP CODE: GAMECHANGER. Simple process. No hassle of a third party, plus, a 10% discount. Now I can enjoy a healthy dose of energy in my mornings, afternoons, before workouts, while I study for tests, or fulfill my weekend chores.

Who do you know who might like to Get their SHOT!?

This isn’t for you…

it’s for a person looking for healthy energy without:

  • Nervousness
  • Irritability
  • Insomnia
  • Rapid heart beat
  • Increased blood pressure

I can remember my first Mountain Dew. Can You? My taste buds jumped and danced for hours as I drank about three of them before a high school football game. I felt as though I had an infinite source of energy ripping and running through blockers and making one play after another. By the time I got to college, Mountain Dews were delegated my drink of choice on either long trips to New York or deep into the nights as a study companion. By this time, my body quenched for something more, ala ephedrine.

Ephedrine, though prescribed mostly for relief of shortness of breath and chest tightness, as an athlete provided me the capabilities of a continuous supply of Oxygen. I flew around the field constantly, however, did it make me a better player? Nope! I flat-out sucked. The combination of ingredients created an irritable and unfocused feeling. But what the heck, anything to get the edge right?

By 2000, I entered my senior year feeling great; armoured with an immense sense of confidence. I don’t have to boast or brag because the numbers at the end of that season proved it. What contributed to my success? I would like to point to a  product that ranked as America’s #1 alertness aid for over 25 years – VIVARIN! Recognized by the FDA, Vivarin® has only one active ingredient – caffeine, which, maintained mental alertness and focus for approximately four hours. A safe and effective way to help keep you mentally alert and focused. It’s just like having coffee or soda.

 Wait – What? It’s just like having a coffee or soda? Hmmm, now for all those non-coffee or non-soda drinkers I just made a big NO NO. I’ve never had a full cup of coffee in my existence on our planet. The most coffee I’ve had been when my greedy butt wanted my mom’s cereal and coffee concoction as a toddler. Eww Gross! It’s addictive, unsatisfying, and just not my cup of tea. Not too mention makes your breath tart. Now onto the sweet tasting soda reference. Really, a can of some soda have enough sugar that a diabetic would need to check their sugar counts by a mere look at the container.

Now I’m not hip to all the myths and facts on caffeine, however, what I do consider is a statement like

Experts agree that moderation and common sense are the keys to safe consumption of caffeine. What is considered a “normal” amount of caffeine depends on an individual’s sensitivity, and can be affected by frequency and amount of intake, body weight, age and a person’s overall health. People with health problems may want to consult their physician regarding their use of caffeine.

 So what’s considered “normal”? It’s like algorithm. Who’s intentionally breaking down their weight, age, and health when standing in line at Starbucks? I digress.

Yet, I was still unresolved. I was a man, former athlete, looking for the best option not only to provide the kick I needed to tackle my day, more so, gave me healthy benefits, as well.  A person who was looking for a way to keep my edge throughout the day. A synergistic blend of more than one to five active ingredient(s) to tap into my body’s natural vitality. Energy I can trust and count on without high-sugar caffeine to bring an artificial lift — and a hard crash.

Earlier this year (February) I found my solution. Key the music:

24K named the People’s Choice for Favorite New Consumer Product at the 2011 American Business Awards.

And with their 24K™ VIP! promotion, I didn’t have to bother with a sales rep or a phone operator. All I did was sign up at www.my24kvip.com, using the code GAMECHANGER , so I can continue to  save 10% every time I purchase. Plus, I told a few of my friends, who then purchased and I doubled my savings; even they received a 10% discount. All by using that code: GAMECHANGER. Furthermore, I learned the ingredients are all natural for healthy energy, focus and stress relief. One bottle gives me a great sense of focus to multi-task at the office and energy to go hard at the gym. Another item that caught my attention, take a gander at traditional drinks warning label, then compare it to 24k; you’ll understand afterwards. 

 It’s definitely worth checking out because THIS IS MY SHOT and it could be YOURS! 

Late Edition: Tune Up Your Blood Sugar

Never have I experienced the complications I endured putting this blog together. Sheeesh. Patience is a virute.  On another note,

Welcome back. Welcome back. Welcome back.

Thanksgiving is such an eventful holiday.

It’s a time when people just indulge. Go all out on there favorite dessert platters and dishes. Man, I am so thankful for the Posey family opening their home and inviting me to experience a true Georgia Thanksgiving.

The food selection included a variety of my favorite choices and others I’ve never had before. For instance, the sweet taste of Miss Sybil’s White Chocolate Cream Cheese Sweet Potato Cake.

My, my, my that savory taste will never escape my memory. I digress and return to you for this last edition in November is Diabetes Month.

So, let’s go back and look under the hood of your million dollar vehicle, the body, to “Tune Up Your Blood Sugar.”

At the beginning of the month, we shared the 3 steps to preventing Type II Diabetes as:

  1. eating a healthy diet
  2. keeping weight in check
  3. being active

We then introduced in the following week a safe and effective product to not only control your blood sugar levels, also, help you to lose weight:

If you’re open to a solution for blood sugar management, GlucAffect really delivers.

Dan Vance, Kaysville, UT

 

EMAIL ME FOR MORE PRODUCT INFORMATION

 

Last, we defined, specifically, what the 3 steps of prevention broke down to:

  1. Choosing a diet rich in whole grains and healthy fats adds even more protection, limit red meat , and go for healthier protein sources instead, such as nuts, beans, poultry, and fish.
  2. To lose weight permanently, you must make a commitment to gradually adopt a healthier way of life.
  3. By exercising, it will take the blood sugar out of your blood to help you manage it.

I, don’t make any medical claims, treatments, or cures. However, what I do know is when you treat your body to an active lifestyle, keep your weight in check, supply your body with the greatest nutrition, your body is a miracle and can change for the better.

I hope those who come across this blog are inspired to leave a comment and voice their thoughts.

3 Steps on How to Prevent T-II Diabetes

Gazing upon a life full of health & fitness

At the start of this month, I published a blog discussing the reality on Diabetes and the prevalence of its rapid growth. Not to mention, the astronomical number of folks who don’t have a clue they’re living with it. Also, included in that piece, were preventable tips in taking a stand against acquiring type II Diabetes, most commonly known as “adult onset” diabetes.

Those 3 steps to preventing Type II Diabetes are:

  1. eating a healthy diet
  2. keeping weight in check
  3. being active

Now I personally think it’s relatively easy formula, but honestly speaking I’m an athlete. I’ve had almost 20 years of experience in eating a healthy diet, keeping my weight in check, and being active. However, the average individual hasn’t seen the inside of a gym.

Therefore, it would behoove me to think my suggestions are received enthusiatically. For those who don’t understand the make-up or dynamics of nutrition and exercise read blogs, like this one, as if they were studying Japanese. It’s a FOREIGN concept!

With that being said, the aformentioned tips will be constructed into questions for your benefit.

Q: What does it mean by “eating a healthy diet?”

 Harvard School of Public Health says, “Choosing a diet rich in whole grains and healthy fats adds even more protection—skip the refined grains and sugary soda. Limiting red meat—steak, hamburger, pork chops, and the like—and avoiding processed meat—bacon, hot dogs, and deli meats—can also help lower diabetes risk. Go for healthier protein sources instead, such as nuts, beans, poultry, and fish.”

Q: How do I “keep my weight in check?”

 “Weight Loss: Keeping the Weight Off“, a WebMD article encourages, “To lose weight permanently, you must make a commitment to gradually adopt a healthier way of life. Don’t fall back on those unhealthy eating habits you had before you lost weight. Controlling your weight is not an impossible task. Balancing what you eat with how much you exercise will help you maintain your new weight.” Continue Reading

Which brings me to my last question:

Q: Can you explain what is “being active?”

“Exercise is an important part of controlling diabetes,” says Larry Bergstrom, M.D., of Mayo Clinic. “Your skeletal muscle is an important area that uses blood sugar. So by using your muscles, it will take the blood sugar out of your blood to help you manage it.”

Bergstrom says that any sort of physical, regular aerobic exercise on a daily basis will help you — even just walking. “It’s easy to do,” he says. “And it’s something that can be done anywhere.”

Here is an EASY to follow basic beginning routine of exercises that everyone should do.

Delicious Natural Cinnamon Taste

People who are overweight are more likely to have insulin resistance, because fat interferes with the body’s ability to use insulin. Family history and genetics play a large role in Type II diabetes.

Regular exercise lowers your blood sugar level without medication and helps burn excess calories and fat so you can manage your weight

Strength training also increases your metabolism.

Tune Up Your Diet

Four dietary changes can have a big impact on the risk of type 2 diabetes.

  1. Choose whole grains and whole grain products over highly processed carbohydrates.
  2. Skip the sugary drinks, and choose water, coffee, or tea instead.
  3. Choose good fats instead of bad fats.
  4. Limit red meat and avoid processed meat; choose nuts, whole grains, poultry, or fish instead.

If you’re open to a solution for blood sugar management, GlucAffect really delivers.

Dan Vance, Kaysville, UT

Here are the top 7 reasons why Glucaffect is the solution to any blood sugar quadratic equation:

1. clinically shown 4 daily servings lowered fasting blood glucose by an average of 30% and lost an average of nearly 16 lbs

2. unites nutrition science’s most cutting-edge ingredients

3. Pycnogenol – natural super-antioxidant, proven to help lower blood glucose levels, LDL (“bad”) cholesterol and blood pressure and improve overall health

4. Omega 3 Fish Oil – promotes cardiovascular health and helps maintain optimum blood pressure and cholesterol levels

5.  contains many advanced ingredients clinically proven to support blood sugar management and neutralize free radicals

6. Cinnamon cream flavor – delicious taste along with the added natural blood sugar management support of cinnamon

7. Rapid dissolvability – perfect addition to your morning coffee afternoon tea or one of your daily Reliv shakes

For More Information

November is American Diabetes Month

Did You Know…

  • Almost 26 million American children and adults have diabetes
  • Each year, about 15,000 youth ages 20 and under are diagnosed with type 1 diabetes in the U.S.
  • Diabetes kills nearly 300,000 people each year in the US, more than AIDS and breast cancer combined
  • The death rate for diabetes is on the rise, while death rates for cancer and heart disease are declining
  • Diabetes costs the American public more than $174 billion each year

Sadly, about 6 million Americans don’t know they have the disease.

Alarming problems behind the numbers
 
A Health News article stated, “Every 17 seconds, one American is diagnosed with diabetes, which is why it is important to raise awareness and put a stop to what amounts to a runaway train.”

But, what exactly is Diabetes?

 At the Harvard Medical School, researchers say the prevalence of diabetes is at a rise – globally. Diabetes has now filtered and threatens to overwhelm health system in low AND middle-income countries.

Cancer, diabetes, heart diseases are no longer the diseases of the wealthy. Today, they hamper the people  and the economies of the poorest populations, even more than infectious diseases. This represents a public health emergency in slow motion.”

 Mr Ban Ki-Moon, UNSecretary-General
  

Important Notes:

Medical term, diabetes mellitus is classified on the basis of aetiology and clinical presentation of the disorder into four types:

■type 1 diabetes,
■type 2 diabetes,
■gestational diabetes mellitus (GDM), and
■other specific types.

As you take a closer look at diabetes, notice how Type 2 diabetes (formally known as adult-onset) creeps up on people. This particular type takes years to fully develop.  It is caused when muscle and other cells stop responding to insulin’s open-up-for-glucose signal, displayed in the video. Without any resistance the body continues to make more insulin, trying to shove blood sugar into cells, which in turn exhausts the insulin-making cells and fail.

The good news Type 2 Diabetes Can Be Prevented by:

keeping weight in check
being active
eating a healthy diet

Following these precautionary steps can aid the population in preventing most cases of type 2 diabetes.

Could one person make a difference?

Could one person really make a difference?

In history, we have come to know many heros of the day who stood up for whatever cause they believed in. These special individuals fought through many battles of opposers who wanted the person and their cause to fail. And becaue of this opposition the average citizen can stamp their name in time forever to be known as a historical figure-head.

With five days left in October, I wanted to commemorate a pioneer organization whose efforts have raised, thus far, 1.9 billion dollars invested to research in finding a cure for breast cancer. Through their efforts, breast cancer survival rate after diagnosis in the first five-year window, increased from 74 percent to 98 percent.

Though I may not know who Susan G. Komen was personally, I do know in her courageous fight to overcome this disease, the world’s largest grassroots network in educating and fighting to save lives was birthed.

 


 

Most people have seen across the world the pink ribbons symbolizing Breast Cancer Awareness, and majority of others have participated in many of Susan G Komen for the Cure events. But, who’s behind this successful fundraising NPO, well, a compassionate and committed lady by the name of Nancy G. Brinker – Susan’s sister – who made a promise “that she would do everything in her power to end breast cancer forever.”

Hard Facts:

  • Ten million women around the world could die from breast cancer in the next 25 years.
  • already claims twice as many lives as AIDS worldwide.
  • at least seven million people die of canceer each year and close to 11 million new cases are diagnosed.
         – more than AIDS, tuberculosis, and malaria combined

So, with one of the toughest tasks at hand, I commend Nancy Brinker’s undaunting efforts to fulfill her dying sister’s dream to help the sick women in the hospital.

And, I’ll ask again, “Could one person make a difference?”

*Dedicated to My Titi (Aunt)/Godmother – Arlene Alicea. I love you with all my heart and I pray your strength and determination keeps this disease away*

To Best Fight Cancer – Exercise

Everyone thinks of changing the world, but no one thinks of changing himself – Leo Tolstoy #change

With the constant arrival of quick weight loss diets and regimens, it’s evident that both Americans and our overseas brothers and sisters are searching for ways to lose a few pounds.

There’s an unknown and minutely discussed difference of weight loss vs. weight management. If you were to ask the general population, at first thought you would probably get answer considering weight loss and weight management are one in the same. Likewise, consensus would probably tell us that majority of population would consider aerobic exercise as the number one means to effectively lose weight. And I would agree that if you’re desiring a degree of weight “loss” than aerobic exercise gets the most drawings.

So then, the effect of developing lean (muscle) mass, to a novice exerciser, wouldn’t seem attractive. However, let it be known that though, muscle mass simply weighs more, gram for gram, than fat, an increase in lean mass is NOT counterproductive. When you increase muscle mass you decrease fat storage.  That’s to mean if you jump on the scale during a time where you’re performing resistance exercise and don’t like the results on the scale don’t freak out you’re still doing well.

I figured this particular misconceived notion needed addressing, after a young lady approached my colleagues and I at the gym and was visibly disappointed after weighing herself. At times, as a whole, whether seasoned veterans or novice exerciser we need to step back and applaud the effort and work we put in to change ourselves.

Exercising presents so many great benefits. Resistance training has more to offer than just strength and size. Did you know that a number of physicians and researchers are  now saying that “people who remain physically active as best they can during treatment are more likely to beat cancer.” 

Would you think the importance of understanding the difference between weight loss for the sake of losing weight and the long-term benefits of an increased lean mass and reduced fat ratio is now validated?

Often, popular diets leave out the four important components that can lead to long-term success:

  1.  Aerobic Exercise
  2. Resistance Training
  3. Nutrition
  4. Rest & Recovery

Follow this simple plan and you’ll open the door to improved – and sustainable – energy efficiency.

According to director of nutrition and physical activity of American Cancer Society, Collen Doyle, “Exercise is so important for cancer patients, but so many doctors and health professionals are concerned about safety issues — is it safe for people undergoing treatment to exercise?”

Answer: Yes, it is!

Benefits researchers have shown include treatment having a greater effective role when implementing exercise to their daily regimen.

Other exercise benefits for cancer patients and survivors include:

  • reduced fatigue
  • reduced loss of muscle ad bone mass
  • improved quality of life
Now let’s keep things into perspective, nobody expects a chemotherapy cancer patient to exert themselves at the same level as a healthy person, however, your goal is to keep from being inactive the best you can. Likewise, expect workout plans that are indicative of your current capabilities.
Signs of exercise benefits are well received in the medical arena that physicians even recommend a workout plan starting with onset of diagnosis, “…it can still be of some help”, said Dr. Eleanor M. Walker, division director of breast services in the radiation oncology department at Henry Ford Hospital in Detroit and lead author of an ongoing study on exercise for cancer patients.
 
Here are 12 Tips for Cancer Prevention:
  1. Avoid HIGH doses of fructose and sugar
  2. Optimum level of Vitamin D
  3. Exercise
  4. Optimum level of animal-based omega-3 fat
  5. Eat according to what your body is designed to eat
  6. Reduce your stress level with engaging activities
  7. Implement MORE veggies
  8. Maintain YOUR ideal weight
  9. ZZzzz glorious ZZZzzz adequate sleep
  10. Limit your exposure to toxins
  11. Safe strategies using cellphones and other wireless technologies
  12. Avoid frying or charbroiling foods when possible

5 Steps to Better Women’s Health

In life, do you know what’s the one thing you can always bet on?

– Losing something

 In your youth,  you’re faced with an assortment of challenges, obstacles, or dilemmas; each one aiding in your growth as an adult. As time continued, you gained friends, knowledge, skills, wisdom, and memories. Additionally, with each passing year, you turn one year older. It’s said the older you are the wiser you become, you’re an expert in your career field, and your memories are limitless. But, you also lose things the older you get. Friendships, for whatever reasons are lost. Hair thins out and falls. Our ability to perform certain activities you truly enjoyed are a distant memory. Likewise, on the ocassion some of us lose our health – which can lead to losing your zeal for life.

Living is more than just existing. You and I have a purpose in life; however purposeful is up to you to discover.

Living a purpose driven life for me is:

Living life happily
Living life to the fullest
Living life healthy.

In one perspective, it’s a perfect marriage. On the other hand, if you lose your health, you’re bound to lose the other two.

What’s more important than your health?

Absolutely Nothing. Not your business, not your boss, not your children. When you lose your health EVERONE suffers.

Since we’re in the Pink Ribbon month, today’s piece will focus on 5 Steps to Better Women’s Health.

Women are blessed angels here on earth. As ambassadors of multi-tasking, women tend to be left with a “to do” list that involves only herself while caring for everyone else. Though women are notorious multi-taskers who function best with a list in their hand, mama must take care of herself to be able to better care for others. And if mama’s happy, everyone’s happy! 🙂

With that being said, treat yourself to the gift of better health by following this simple five-step checklist.

1 Boost breast health.

One of every eight adult women will get breast cancer in her lifetime. Nutrition plays an important role in breast health.
 
Best ways to lower your risk of breast cancer include:

• staying physically active by getting regular exercise.

• Maintain a healthy weight.

• Avoid using hormone replacement therapy (HRT), or find out the risks and benefits of HRT and if it is right for you.

• Limit the amount of alcohol that you drink.
 
Likewise, make sure you’re topping off your day with enough Vitamin D. In a Nurses’ Health Study, women who had higher blood levels of vitamin D had a 30 percent reduced breast cancer risk. Further studies suggest regular, moderate consumption of soy foods lowers the incidence of breast cancer. Target range is at least 11 grams of soy per day. Reliv’s Now and Classic includes 7 grams of soy protein, in addition to, optimal blend of vitamins, minerals, amino acids and herbs.

In an effort to enhance your immune system, antioxidants as in selenium and beta carotene promotes breast health, as well. So the combination of a well-rounded diet generous in fruits and vegetables and your daily Reliv shakes is a great start towards healthier breast.

2. Strengthen you bones.

Calcium and Vitamin D are needed for strong bones, but other nutrients can play an influential role also. Research show the isoflavones found in soy foods may prevent osteoporosis. In like manner, studies show the polyphenols in green tea help build bone strength. Reliv’s SoySentials, women’s health formula, presents these nutrients together in a synergistic combination for maximum benefits.

3. Lose Weight

Control your weight and exercise. Yet, in today’s fast paced society who has the time to calculate points, calories, carbs or grams? With Reliv’s Slimpicity Weight Loss System losing weight doesn’t have to be complicated. This delicious, meal-replacement shake rich in satisfying soy protein and Accelerator Capsules incorporates advanced ingredients to curb your appetite and boost your meta-bolism. Moreoever, this simple system includes a pedometer, exercise and food journal, meal plans and ongoing support to help you achieve your weight loss goal the safe and effective way.

4. Manage PMS and Menopausal Symptoms

What kind of women are you when “it’s that time of the month”? If your PMS sends you into an Incredible Hulk mode, bump up your vitamin B consumption, more so thiamin and riboflavin. Research suggests B vitamins can reduce PMS symptoms by 35 percent. Furthermore, diets rich in calcium and vitamin D can aid symptoms while lowering the risk of developing the dreaded PMS. So, work more soy, specifically isoflavones found in soy, reducing the consistency of bothersome hot flashes due to menopause. Reliv’s SoySentials contains a unique blend of soy protein (10 grams per serving), potent antioxidants, probiotics and herbs to ease the symptoms of PMS and menopause. Together, the balance ingredients work to promote bone health, support the immune system, and keep your body performing at its peak.

5 Find More Energy

For those of you who experience the tired, run down feeling, incorporate some kind of exercise daily. Excercise actually boots energy levels to get more accomplished in your day. As you are aware, exercise also promotes weight loss and benefits yours bones, breast and heart. Did you know, maintaing an active lifestyle also helps reduce energy-sucking stress? To give you a bit of a kick in your day, add Reliv’s 24K, the 2011 winner of People’s Choice Award for Best Product of the Year. With its blend of resveratrol, B vitamins and omega-3 fatty acids to break through brain fog, reduce stress and increase energy, this caffeine-free, sugar-free energy drink has 24 health-promoting ingredients giving you the ability to fly through your day to-do list with energy left over to enjoy your family and friends!

Click here to learn more about the Reliv Difference and why it sits at number 2 under “extreme” nutritional support for cancer patients and others, for many reasons by the AACI.

DISCLAIMER:
The statements and products shown on this website have not been evaluated by the US Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Those seeking treatment for a specific disease should consult a qualified Naturopathic physician prior to using alternative products, where possible.

The Soy Difference

5 Myths about Soy:

* All  Soy Food is the same
* Soymilk doesn’t provide calcium
* Soy upsets your stomach
* Soy contains “Anti-Nutrients” that interfere with mineral absorption
* Unfermented Soy is Toxic

Soy Benefits:

As I commented earlier this week, via Twitter, soy protein is the only commonly consumed plant protein that is nutritionally complete. With soy’s unique blend containing all of the underlying amino acids in acceptable quantities to help meet the body’s requirement, the medical and nutrition arenas, including the United States Department of Agriculture (USDA), admit soy protein to be as equal in quality to animal protein, minus high saturated fat.

More so, soymilk is an excellent option to dairy milk. When in comparing to cow’s milk, soymilk provides many of the same key nutrients, which includes calcium, vitamin D, and protein.

Why should you implement soy in your diet?

For starters, soymilk is very low in saturated fat and is cholesterol-free, thereby making soy a favorable choice for individuals with heart health concern. In a composite analysis, according to the World Health Orgainzation (WHO), of 38 clinical trials, subjects that consumed 47 grams of soy protein daily led to a 9% decline in total cholesterol and 13% decline in LDL (low-density lipoprotein), or bad protein (p. 7).

You see, soy has an abundance of isoflavones, phytoestrogen produced chiefly by plants of the legume family, especially soybeans, potentially useful in lowering cholesterol and in treating some cancers and menopausal symptoms. And for those who have a misunderstaning about soy, evidence suggests soy consumption is NOT associated with increased risk of breast cancer recurrence.

Soy is safe. Despite, the known allergens: milk, eggs, peanuts, tree nuts, fish, shellfish, and wheat, soy is harmful to those who are allergic to it. However, this doesn’t indicate any danger for the general population. Furthermore, there’s not enough scientific evidence to suggest soy is more irritating to the stomach that any other foods. As always, those who have concerns should consult with their primary care physician before consumption. While we’re on the subject, improved research techniques show soy foods as a valid source of iron, contrary to prior research stating daily soy consumption to negatively impact mineral balance over a long period of time.

In closing, noted soy foods can play a beneficial role in your diet. Both fermented (miso, natto, tempeh) and unfermented (tofu, soymilk, edamame) deliver high-quality, easily digestible forms of protein.

Here’s to your health,

TOUGH LIFE DECISIONS

Life.

You only have one chance.

There’s no reset button.

There’s no reboot option.

Perfect Circumstances

Imagine if we could save specific events, experiences, and teachings then press restart.  

The turnout would be you’re reborn with wisdom exponentially superior than the former version (Like Neo from the Matrix).

Which pill would you have chosen?

I would’ve, like Neo, taken the red pill. Simply put, I want to know the truth.

So, here I am. “Sitting” across from Morpheus, with two options.

Option 1: Continue life as I know it. Full of self-sabotaging distractions and  disappointments.

Option 2: Step back. Prioritize. Optimize. Monetize.

The choice is obvious.

I choose the red pill – option 2.

For that reason, I will resign, temporarily from posting blogs.

As the late Napoleon Hill stated, “Don’t wait. The time will never be just right”.

There you have it.

For my followers, I look forward to reading your future blogs and having greater time to post comments.

Here’s to a healthy happiness!

CALGON & RUBBER DUCKY – TAKE ME AWAY!

Are you a novice exerciser who was, are, or have been suddenly consumed with overwhelming sore muscles during an enjoyable sleep?

Maybe, you’ve never experienced that, particularly. How about wake up the day after or a couple of days from a workout and have the greatest difficulty standing, walking, or sitting due to a great workout?

You know the kind

The workout when you left the gym and went straight home afterward, ran through your normal evening routine before bedtime, laid your head down feeling highly confident, fall into a deep sleep, go to roll over, and BAM!

You’re stiff. Swarmed with that achy feeling in your muscles. Newbies, typically, are surprised to this reaction and innocently question why are they experiencing this.

The weak hearted tend to raise the white flag and surrender quickly.

What they don’t know, this state of body shock, is the best litmus test for their level of being “in shape”, good pain tolerance, and intensity of workout.

Or in other words, small muscle tears that lead to a process where the body adapts and heals the injury, which, equals to you become stronger.

What’s The Deal

About.com describes
this familiar affect as DOMS or better known as Delay Onset Muscle Soreness:

Although it can be alarming for new exercisers, delayed onset muscle soreness is a normal response to unusual exertion and is part of an adaptation process that leads to greater stamina and strength as the muscles recover and build (hypertrophy).

Personally speaking, I embrace the soreness. I’ll admit I’m a radically, insane exerciser. Starting back in my earlier years at West Virginia. Though I wasn’t the strongest or fastest on the team, I was, should I admit, still in a category by myself. I enjoy the torturing, burning sensation that’s associated with training – especially concerning my lower body.

So, with the start of this week, I dialed up a workout with greater intensity then the previous four weeks. The irony is I only used three movements.

Boy o’ boy it was tough, but, I set a small goal to complete first, thereby, validating my efforts. Though mentally I had a larger number of rounds to achieve, by creating a strategy to get through half first, I ensured triumph was in reach.

End Result

Reduce Delayed Onset Muscle Soreness

Delayed onset muscle soreness, or DOMS, is part and parcel of an exhaustive workout typical of that experienced at fitness bootcamp. There are however some methods which help reduce this soreness. In the following paragraphs we’ll explore two of these methods that sufferers have claimed reduces the severity.

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MISSION IMPOSSIBLE – NO POSSIBLE!

At the beginning of this year, I set out a goal to take my health and workouts up as notch.

I didn’t make any resolutions, I merely figured to get the body I desire it would take an ALL OUT attitude in everything I did.

Know Your Status

This whole week I’ve splattered the benefits of goal setting in STRUGGLES OF WORKING OUT & SMALL GOALS ON GETTING HEALTHY.

I would have to say this method holds me accountable and proud to look in the mirror, and quite frankly, that wasn’t the norm.

Even as a career athlete, I had my imperfections, not saying I’m perfect now either; however, I lived in a big body solely due to my active enrollment in playing football.

So it was quite obvious, I would shed the weight once I retired.

How did I take on the challenge?

By setting goals.

Some people may read this and presume since I was active for so many years, I merely adjusted workouts and eating habits.

That’s far from what happened.

May be hard to believe, but I didn’t workout for approximately five months – that I can recall – may have been longer.

Needless to say, I was apprehensive to tackle my weight and health. That’s until I set my goals.

Clearly defining your goals is a big key to your success. We often say something like “lose weight” or maybe even “lose 20 pounds” but what’s missing is when that will happen. Leaving the door open on the goal makes it easy to then say, “I’ll start tomorrow.” Set a completion date for your goal and check off milestones as you complete them.

Chad Williams certified personal trainer that started an online coaching business to help clients get in shape and stay motivated.