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:
prevention of disease
better quality of life
advancing athletic performance
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
- 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
- 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
- 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.
- Don’t drink your calories – instead water, water, water.
- AVOID foods that harm you
- 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.
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.
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.
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.
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.
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.
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.
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.”
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.
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.
it’s for a person looking for healthy energy without:
- 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!
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:
- eating a healthy diet
- keeping weight in check
- 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
Last, we defined, specifically, what the 3 steps of prevention broke down to:
- 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.
- To lose weight permanently, you must make a commitment to gradually adopt a healthier way of life.
- 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.
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:
- eating a healthy diet
- keeping weight in check
- 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.”
Here is an EASY to follow basic beginning routine of exercises that everyone should do.
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.”
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
eating a healthy diet
Following these precautionary steps can aid the population in preventing most cases of type 2 diabetes.
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.”
- 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*
Everyone thinks of changing the world, but no one thinks of changing himself – Leo Tolstoy
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:
- Aerobic Exercise
- Resistance Training
- 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
- Avoid HIGH doses of fructose and sugar
- Optimum level of Vitamin D
- Optimum level of animal-based omega-3 fat
- Eat according to what your body is designed to eat
- Reduce your stress level with engaging activities
- Implement MORE veggies
- Maintain YOUR ideal weight
- ZZzzz glorious ZZZzzz adequate sleep
- Limit your exposure to toxins
- Safe strategies using cellphones and other wireless technologies
- Avoid frying or charbroiling foods when possible