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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.

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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.

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.

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

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