Explosivelyfit Strength Training

Explosivelyfit strength training builds powerful bodies!

Archive for the category “Healthy cooking”

141117 Are the bear claws you are eating making you as grouchy as a bear?

141117 Are the bear claws you are eating making you as grouchy as a bear?

Researchers at the University of California in San Diego have found a potential link between trans fat consumption and its effects on our behavior.

They found that the fats commonly used in commercial baking and frying operations can make people both aggressive and irritable. Not only are trans fats linked to increased heart disease, they also hinder the ability of omega-3 fats in reducing aggression and irritability our bodies.

Because of this link between the omega 3 fats, aggression and irritability, the researchers felt that eating more trans fats would tend to boost these types of negative behaviors.

Not being content with just feeling this was going to happen, they tested a small group of 945 adults by examining their diets and comparing the diets with a behavioral assessment tool. This group of adults self-reported any feelings of impatience, irritability along with a history of aggression.

The conclusion of the scientists was that the greater the intake of trans fats in these 945 adults, the greater was their aggression and irritability when closely examined against the measures of the behavioral assessment tool.

This was also a significant association when compared with other known aggressive predictive tools frequently used as testing devices.

Another study, conducted at the University of North Carolina, compared the amount of trans fatty acids in the diet and the occurrences of a stroke amongst 87,025 post-menopausal women between the ages of 50 to 79.

They found that those who were eating an average of 6.1 grams a day had a whopping 39% greater risk of having a stroke than those who ate 2.2 grams per day.

It makes sense to look at the labels on the food and eliminate trans fats from your diet. This may be difficult if you like commercially made baked goods from the grocery store or donut shops such as the bear claws and other delights. Moreover, the French fries may contain an unhealthy amount of trans fats. Sometimes life just isn’t fair is it?

Advertisements

311017 Are you contemplating losing weight or does your spouse just call you Chunky? 3/3

311017 Are you contemplating losing weight or does your spouse just call you Chunky? 3/3

The problem

Nearly every newspaper or magazine on the stands has an article about the obesity problem in today’s modern society. In case you are not aware of the dangers of being overweight here are just a few of the conditions that can have a major impact on your quality of life and on your lifespan. Obesity increases your chance of developing heart disease, hypertension, type two diabetes, cancer, arthritis, asthma, and sleep disorders.

The how much 

A body mass indicator (BMI) is not the same as a body fat indicator. The BMI indicates weight compared to height and is not valid for most athletes or those who are above average in muscle density. The BMI will give guidelines to a person who is underweight, normal, overweight or obese. Being overweight is asking for trouble down the line so this must be controlled before your health begins to fail.

The common formula for BMI determination (in inches and pounds) is
BMI= (current weight expressed in pounds ÷ height expressed in inches X height in inches) X 703.

For example, a male weighing 215 pounds and standing 5’11” would use the equation numbers of BMI= (215 ÷ 71 X 71) X 703 = 29.98

The BMI gives a good indication of the amount of body fat on your body. This relationship varies depending on your age and gender. Most women will carry a higher percentage of body fat than most men will for the same BMI score. As we age, the muscle tends to atrophy due in part to a lack of use, which causes excess body fat accumulation. This does not mean if you stop exercising ‘the muscle turns to fat’ as physiologically this is an impossibility for two distinct cells to morph into different cells i.e. a muscle cell will not turn into a fat cell.

The solution

So what do you do about this turn of events in your life? The short answer is to begin to exercise, but only after speaking to your doctor about your plans. Second, find ways to reduce the stress in your life. Next, a gentle but structured exercise program is the safest way to losing your stomach fat.

If you are short of time and cannot go to the gym for a full session then do three to four ten-minute bursts of cardio throughout your waking hours on your aerobic day. On alternate days of the week do eight to ten different resistance exercises. These too can be split into shorter periods of activity spread over the course of your day.

Two days of resistance training and two days of cardio will be a good starting point towards better health. Gradually build up the intensity of your exercise sessions because intensity burns fat, not gently jogging or lifting light weights for a few sets. Get your heart rate up, breathe heavy and hard (within your target zone of course), and push the muscles into areas they have not seen in a while. In short, put something into it in order to get something out of it-like the fat in your stomach!

Try this routine out for a month and see how much better you feel at the end of thirty days.

On the cardio days do some walking, ride your bike, or even some light jogging. Remember, that when you first begin you do not have to keep up with every hot shot in the gym or on the running course. If you forget to gradually work up to it, your body will remind you of the folly of your actions the next afternoon.
Essentials of Personal Training, Baechle, T. R. and Earle, R. W. Human Kinetics 2004

Waist to hip ratio calculator: https://www.nyhq.org/diw/tools/hipcalc.html

 

241017 Are you contemplating losing weight or does your spouse just call you Chunky? 2/3

241017 Are you contemplating losing weight or does your spouse just call you Chunky? 2/3 

The problem

Nearly every newspaper or magazine on the stands has an article about the obesity problem in today’s modern society. In case you are not aware of the dangers of being overweight here are just a few of the conditions that can have a major impact on your quality of life and on your lifespan. Obesity increases your chance of developing heart disease, hypertension, type two diabetes, cancer, arthritis, asthma, and sleep disorders.

The why

Recent research has found that stress actually changes your nervous and hormonal systems around so they encourage fat accumulation around the waist. This type of fat is dangerous and can lead to an increase in your chances of developing hypertension, heart disease and diabetes.

The October issue of Obesity Research featured a report by Swedish scientists, which found changes occurred in the hypothalamic-pituitary-adrenal connections.  This intricate system regulates the part of the brain that controls metabolism through the adrenal gland. They also found that men with accumulations of fat in the stomach had nervous system changes that help to keep the bodily functions in balance. These researchers believe that these brain and neuroendocrine changes happen due to a life of chronic stress.

The how

One method of determining where you store your body fat is to use the waist to hip ratio formula. Take a measuring tape from your sewing room or sewing kit and measure the circumference of your hips at the widest part of your buttocks. Write this number down and then measure at the smallest circumference of your waist, just above your navel. As you measure your waist, don’t suck your stomach in, as this will give a false reading. Letting it all hang out is the best stance here.

Divide the hip number into the waist number to determine the ratio. If the number is one or above you are at an increased risk of one or more of the diseases previously listed.

The formula is Waist ÷Hip and anything less than one is good news.

More next week.

080417 Spare tire risks associated with carrying fat around your stomach. (2/2)

080417 Spare tire risks associated with carrying fat around your stomach. (2/2)

Continued from 030417

The study by doctors in Seattle also noted that insulin resistant people with excess abdominal fat also appeared to show higher concentrations of a substance known as apolipoprotein B (apoB) and lower levels of high-density lipoprotein (HDL) cholesterol, a “good” form of cholesterol. Previous studies have suggested that high levels of apoB may encourage the development of arteriosclerosis.

Study author Dr. Steven E. Kahn of the VA Puget Sound Health Care System in Seattle, Washington, states that he and his colleagues suspect that a potbelly likely precedes insulin resistance. Once both conditions have set in, he noted, people’s bodies are more likely to be primed to develop arteriosclerosis.”We think that the deposition of fat in the inside of the abdomen is the critical determinant of insulin resistance in the general population,” Kahn said. “We think that the fat begets the insulin resistance, which helps produce” risk factors for arteriosclerosis, he added.

Kahn’s is not the first study to identify health hazards of potbellies. Although body fat tends to relocate to the abdomen with age, past research has shown that excess belly fat, compared to fat elsewhere on the body, can increase the risk of heart disease and type 2 diabetes, as well as up the chances of stroke in middle age.

In the current study, Kahn and his colleagues measured body fat distribution and screened for insulin resistance in 196 people. The authors also determined how much choesterol, fat, and apoB was present in each participant’s blood.

The average age of study participants was 53. They were all seemingly healthy, with no history of diabetes or cardiovascular disease.

Reporting in the January issue of Diabetes, Kahn and his colleagues discovered that people with bigger potbellies who were more resistant to insulin also had lower levels of HDL cholesterol and higher levels of low-density lipoprotein (LDL) cholesterol–the “bad” form of cholesterol.

Risk factors for arteriosclerosis appeared to be linked more strongly to tummy size than to whether a person had insulin resistance, Kahn and his team note.

The current study findings suggest that even people who are not obese can be at risk of arteriosclerosis, the authors note. Seemingly slim people can carry excess tummy fat and be resistant to insulin, they write, and can therefore be at risk for the blood vessel disease.

In an interview, Kahn noted that abdominal fat could play an essential role in people’s risk of future disease. Specifically, he said having a pot belly “is a critical component of metabolic syndrome,” a condition marked by insulin resistance and high blood pressure, and which often precedes diabetes and cardiovascular disease. SOURCE: Diabetes 2003;52:172-179.

311216 Fat-the good and bad of it

311216 Fat-the good and bad of it

Just what you wanted to know entering the New Year festivities. Sometimes guilt trips work…

A key component in assessing an individual’s health and physical fitness is knowing the body composition makeup. Obesity (excessive body fat relative to body mass index (BMI) of 30 kg/m2 or more) and becoming overweight (Adults with BMI between 25-29.9 kg/m2 or with children being in and over the 95th percentile for their age and sex) is at epidemic proportions in the United States and the trend is gathering momentum.

Right now we are at the top of the fat list compared to the majority of the nations in the world-an unfortunate but sad fact.

Being obese brings serious health consequences and reduces life expectancy by increasing the risk of developing serious diseases such as coronary heart disease, hypertension, aka the silent killer, type 2 diabetes, obstructive pulmonary disease, osteoarthritis and even certain kinds of cancer.

Just as too much fat in the body can cause problems, so can too little. Our body needs fat to operate in a normal physiological fashion. For example, the essential lipids such as the phospholipids are vital to cell membrane formation. The non essential lipids such as triglycerides which are found in the adipose (fat) tissue protect the body by providing a layer of thermal insulation. Fat tissue assists in storing metabolic fuel in the form of free fatty acids.

These same lipids are also involved in the storage and transport of the fat soluble A, D, E, and K vitamins and in helping to maintain the functionality of the nervous system. The menstrual cycle in females and the reproductive systems in both male and female rely on these cells, as does the growth and maturation processes of the pubescence child.

Thus, too little body fat as seen in those with eating disorders such as anorexia nervosa, or someone with an exercise addiction or even certain diseases such as cystic fibrosis can lead to serious physiological health related consequences.

The best option is to be in the normal range for body fat, not over or under the recommendations if you desire to have good health.

Testing the body fat levels

The previous article briefly discussed the near crisis issue of being overweight and the staggering rise of obesity in our nation. Here we are going to look behind the scenes at the testing methods that determine fat or fit.

A classification of the level of body fat relies on the standard relative body fat percentages commonly used across the world. These classifications are in turn then broken up into age, sex, and activity body fat percentages at recommended levels. Across the scale women carry more body fat than males and younger people of both sexes carry less fat than older adults. This is due to the role women have in the reproduction of our species.

What are the body composition measures used for?

Body composition measures are useful in estimating a healthy body weight and figuring out a recommended nutritional plan. Both of these components are essential in designing an exercise program that will be beneficial to the trainee. Athletes who participate in weight bracket sports such as bodybuilding and wrestling need to know their ideal weight in order to be competitive. Pediatricians and other health care professionals make note of these measurements while monitoring the growth of children and to identify those who are at risk of being under or over weight.

The population of our country is getting older and the changes in body composition are important indicators of whether the person is remaining healthy or not. In each case, the assessment of body fat helps to determine the nutritional and exercise prescription intervention strategies that play a prominent role in charting a course of action to improve health and fitness levels.

Background on the measurement procedures

The body is made up of water, protein, minerals and fat substances. Most body fat identification procedures rely upon the two component model which divides the body into two sections: fat free and the fat tissue. The fat free is made up of all the chemicals and the tissues including water, muscle and the bones. The rest is fat. The testing methods separate the water, protein and minerals from the fat and then give a percentage of lean body mass to fat mass. Stay active and healthy in your life.

310816 Eggs are OK now

Eggs are OK now[1]

Eggs are OK now, just as they were 40 years ago.

A new study out of the University of Finland confirms what our Mothers and Fathers told us back then (for those of us who were around back then). This study reports that eating an egg a day doesn’t increase the risk of cardiovascular disease, even in those genetically predisposed to a higher than normal effect of dietary cholesterol on their serum cholesterol levels.

This study is a direct contradiction from what we have been told for the last several decades. In fact, over the past few years, several studies have reclassified eggs back into the good to eat category.

Researchers found no association, in the participants of the Finnish study, among those with the APOE4 phenotype. This particular hereditary phenotype affects cholesterol metabolism and is present in about one third of the Finnish population who are also carriers.

[1] American Journal of Clinical Nutrition, online February 2016

080816 Protect your memory by staying at a healthy weight

080816 Protect your memory by staying at a healthy weight

New research recently published in the Journal of the American Geriatrics Society found a link between weight and memory loss in older women. An analysis of data gathered from 8,745 women, aged 65-79, showed no signs of dementia at the beginning of this study. Things changed.

Throughout the study, periodic body mass index (BMI) measurements were taken on the participants.

The researchers found that for every increase in the BMI unit, memory loss also increased when measured from the memory test. This is not unexpected.

Clearly, from all the scientific studies conducted over the years, there is a direct link between excess body fat and heart disease. The fact is that for every risk for cardiovascular disease there is also a risk for Alzheimer’s disease. Therefore, the findings were not inconsistent with other data gathered relating to weight gain, cardiovascular health, dementia and Alzheimer’s disease.

The question may arise as to what is a good BMI number. The standard reply is between 18.5 for a normal weight, 24.9; 25-29.9 is considered overweight and 30 plus is obese. However, these numbers should be viewed with caution if you are athletic and muscular. For the purposes of the study, the women were neither athletic nor muscular.

Some dietitians believe that individuals over seventy may be better off if their BMI scores are slightly higher, i.e. 25-27, than recommended by the BMI charts. The reasoning behind this lies in the definition of the ideal weight, which can change, as we get older.

Shedding weight does not seem complicated; eat less, exercise more. However, there is more to it than that. There are dietary changes one can make in cutting weight safely. Putting these changes into effect is another matter though. Here are few ideas to help.

Enjoy frequent but smaller nutritionally balanced meals.
Leave fried foods off the menu.
Eat more fruits, whole grains, and vegetables. These foods add more fiber to your diet.
When cooking, use canola or olive oils. They are healthy monounsaturated fats that your body needs to function.
If you are over fifty, add more lean proteins such as chicken and turkey, without the skin and fish.
Cut back on the simple sugars in your diet. Consider whether you actually need that pop or sugar based fruit drink. You probably don’t.

To get a kick start in losing weight begin with a daily log of what you eat and drink. These diaries help maintain the focus on healthy eating and make you accountable for the calories going into your body each day.

Additional actions that will lower your BMI are aerobic and anaerobic exercise five to six days a week. Not only will exercise help with weight loss but it can help raise your energy levels, lower your blood pressure, LDL cholesterol, blood sugar and triglycerides.

You may be thinking that losing a lot of weight until you are under the BMI recommendations would be even better. However, this is not the case.

If you are under the numbers on the chart, you may be at risk of being or becoming malnourished, which can lead to other health related issues such as osteoporosis.

Admittedly, some older citizens may unintentionally be losing weight by not be eating enough nutrients due to poor teeth or dentures, decreased appetite, and in certain instances difficulty in swallowing their food. If this is your case, see your doctor. If not then consider eating more frequently each day.

Eating smaller, but balanced, meals five to six times throughout the day will help you gain weight. Foods such as fish, legumes, nuts, poultry and whole grains taste great and make it easier to add the calories to your diet.

If you are still unable to lose that excess fat then it is time to seek the counsel of a registered dietician. These professionals will closely examine your habits, lifestyle, overall health then create a well thought out outline for you to follow in regaining your health.

Not only will losing weight help to keep your memory intact it also contributes to less pain in the joints, lower cholesterol, blood pressure, blood sugar control, which assists in diabetes and cardio management.

230416 A fat savvy guide

230416 A fat savvy guide

You may be surprised that some of the foods you thought were good for you are loaded with fat. For instance, granola bars generally contain a great deal of fat, as does packaged popcorn and those crunchy healthy sounding veggie chips too.

However, it is not just enough to know what types of fat to look for, you also want to make an intelligent decision based upon the description of the fat on the label.

If the description says, fat-free it means there is less 0.5 g of fat in one serving.

Low-fat means there is a maximum of 3 g of fat in a serving.

Reduced fat indicates there is at least 25% less fat in this food than in a similar food.

Trans fat free means there is less than 0.5 g of trans fat in one serving.

Fat, has 9 calories per gram compared to 4 calories per gram of a carbohydrate or protein. Therefore, when you eat foods that have a lot of fat in them you are getting five extra calories per serving than you would be if you were eating a protein or carbohydrate.

Restrict the amount of fat in your diet to less than one third of your total daily calorie intake. One of the easiest ways to do this is to make sure the food you eat does not get more than 30% of its calories from fat.

290216 Eating clean

290216 Eating clean

The experts at Tufts University set out the basic principles of eating clean as described in the book Eating Clean for Dummies. These are simple, common sense, guidelines that follow good dietary advice.

Start out with whole foods, preferably right from the farm that produced them. These would include such food items as whole fruits, vegetables, whole grains, and chemical free meat. Included in this area will be low fat dairy products, unsalted nuts (Costco sells these and they are delicious) and many varieties of seeds.

Some people believe that if the food is frozen, it detracts from the nutrients. This is not so, because by neglecting the frozen food isle in the store, you miss the great food choices such as the countless fruits and vegetables available there. Don’t forget the canned beans either. Rinse the liquid off of them first and then have at it in your salads or other dishes.

The most recommended advice from numerous sources is to avoid processed foods. This means any food with a label on it. If you actually do this, you miss out on many healthful options. For example, sugar is processed but so are the other options that are sugar such as agave syrup, fruit concentrate, or honey. The message here is to lower your intake of sugar regardless of its source.

Eating clean means figuring out what are the best options for your eating habits. Some have success grazing all day with five to six small meals during the day. Others stick to a more traditional three meals, with healthy snacks between them. Just make sure the food you eat is more nutrient dense with fewer unhealthy fats, less sugar, and lower sodium contents.

Whether you like to cook or don’t like to cook, the fact of the matter is if you cook your own food, you decide the contents. This can mean less sugar, less fat and less sodium in each meal all of which contribute to a healthier eating style. Plus you may save money too.

The last bit of advice from the experts at Tufts University is to make healthy food choice every day. Choose from the tremendous options of foods in the stores and make certain to get all three categories in your meals. These include the lean proteins found in fish, chicken, and vegetables. Stock up on whole grains of all sorts and use them in your cooking along with high fiber carbs and unsaturated fats[1].

Alter your eating habits one at a time; soon you will notice the benefits of the changes in your health and overall self-confidence.

[1] http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fat/art-20045550

Monounsaturated fatty acids. This is a type of fat found in a variety of foods and oils. Studies show that eating foods rich in monounsaturated fatty acids improves blood cholesterol levels, which can decrease your risk of heart disease. Research also shows that these fatty acids may benefit insulin levels and blood sugar control, which can be especially helpful if you have type 2 diabetes.

181013 Helping your heart with small changes in your eating habits

Helping your heart with small changes in your eating habits

You can lower the fat, saturated fats, cholesterol, and calories in your diet with a few minor adjustments to your meal preparations.

Some of these suggestions may take a while to get used to but once there, your heart will love you longer for taking care of it. Of course, it still needs exercise because no amount of exercise will overcome a poor diet.

Try a few of these substitutions and see what happens with your tests the next time you see your doctor.

• Instead of using barbecue sauce, salt, or soy sauce try herbs, lemon, or other spices on your food or when you prepare it.
• Mix 1 cup of fat free or low fat milk plus one tablespoon of liquid vegetable oil to replace 1 cup of whole milk.
• When making hamburgers or anything with hamburger in it use ground turkey or lean beef. If you insist on using hamburger start adding more ground turkey or lean beef to the mix rather than all hamburger.
• Substitute 1 cup of evaporated skim milk or ½ cup of low fat yogurt and ½ plain low fat unsalted cup of cottage cheese for 1 cup of heavy cream.
• Use fat free sour cream in place of sour cream.
• Blend 4 tablespoons of soft margarine with 1 cup dry unsalted cottage cheese and little fat free milk if the consistency isn’t what you consider your cream cheese should be like.
• Mix 1 tablespoon of soft margarine and ¾ tablespoon of vegetable oil as a substitute for 1 tablespoon of butter.
• For one egg, use two egg whites or a commercial brand of cholesterol free egg substitute.
• During your baking, if you need 1 cup of oil use ½ cup of applesauce and ¼ cup of oil.

Each of these substitutes will help you make healthier recipes for your heart.

Post Navigation