Well, it depends on the type of snacking you do.  Obviously we all know that there are healthy and unhealthy snacks. We should be eating small snacks six to eight meals each day instead of three larger meals.  Our bodies are much more efficient and function at a higher level when we graze throughout the day.  If we are making good choices when we consume foods, it can be simple and you can turn your body into a fat burning machine. 

Beginning with breakfast, mid-morning snack, lunch, mid-afternoon snack, dinner and an evening snack, you are looking for a balance of macro-nutrients.  Breakfast is probably the most important meal of the day because you are fueling up your body to take on the hustle and bustle of the day and you want to have the energy and focus to accomplish the tasks at hand.  Each meal and snack should consist of a balance of protein, good carbs and healthy fats and oils. Using these fuels in the right amounts is critical not only for weight loss but for optimal health. An example of a great between-meal snack is a half an apple and ¼ cup low fat cottage cheese, 6 to 8 raw almonds or 1 oz mozzarella string cheese and ½ cup of grapes. We are looking for low glycemic foods and a perfect balance of protein, good carbs and good fats (macro-nutrients).

When it comes to larger meals it is vital to understand the importance of healthy choices of nutritional balance and portion control.  We should use a 9 inch plate for all of our larger meals, not an average 11 inch plate. Meals served at restaurants today are 8 times larger than then they were 20 to 30 years ago.

According to Dr. Wayne Anderson, eating every 2 ½ to 3 hours fits right along with our hunter and gatherer instincts.  This, along with low Glycemic eating, will keep us at an even energy level and will help us to avoid wide swings of blood sugar spikes and crashes.  Because of the nutrient value eaten, it will also satisfy our cravings and help reduce overeating.  Snack breaks should be around 100-150 calories each.

Larger meals the 9 inch plate is very important:

• 50% – colorful vegetables
• 25% – low-glycemic grain
• 25% – protein

This will allow you a balanced stream of nutrients of between 1200 and 1500 calories per day providing you with the energy needed daily.

There are a couple of ways food is used by the body 1) as a source of energy and 2) storing fat in our fat cells.

When you eat high-glycemic foods (hyperinsulin response) you shoot up your blood sugar levels.  The cells respond by turning on the insulin that tells your body to store your food as fat.  Eating low-glycemic food shuts down the fat storage (glucagon mechanism) at the cellular level, and will help the body to burn excess fat and maintain normal blood sugar.

Well, it depends on the type of snacking you do.  Obviously we all know that there are healthy and unhealthy snacks. We should be eating small snacks six to eight meals each day instead of three larger meals.  Our bodies are much more efficient and function at a higher level when we graze throughout the day.  If we are making good choices when we consume foods, it can be simple and you can turn your body into a fat burning machine.

Beginning with breakfast, mid-morning snack, lunch, mid-afternoon snack, dinner and an evening snack, you are looking for a balance of macro-nutrients.  Breakfast is probably the most important meal of the day because you are fueling up your body to take on the hustle and bustle of the day and you want to have the energy and focus to accomplish the tasks at hand.  Each meal and snack should consist of a balance of protein, good carbs and healthy fats and oils. Using these fuels in the right amounts is critical not only for weight loss but for optimal health. An example of a great between-meal snack is a half an apple and ¼ cup low fat cottage cheese, 6 to 8 raw almonds or 1 oz mozzarella string cheese and ½ cup of grapes. We are looking for low glycemic foods and a perfect balance of protein, good carbs and good fats (macro-nutrients).

When it comes to larger meals it is vital to understand the importanceof healthy choices of nutritional balance and portion control.  We should use a 9 inch plate for all of our larger meals, not an average 11 inch plate. Meals served at restaurants today are 8 times larger than then they were 20 to 30 years ago.

According to Dr. Wayne Anderson, eating every 2 ½ to 3 hours fits right along with our hunter and gatherer instincts.  This, along with low Glycemic eating, will keep us at an even energy level and will help us to avoid wide swings of blood sugar spikes and crashes.  Because of the nutrient value eaten, it will also satisfy our cravings and help reduce overeating.  Snack breaks should be around 100-150 calories each.

Larger meals the 9 inch plate is very important:

• 50% – colorful vegetables
• 25% – low-glycemic grain
• 25% – protein

This will allow you a balanced stream of nutrients of between 1200 and 1500 calories per day providing you with the energy needed daily.

There are a couple of ways food is used by the body 1) as a source of energy and 2) storing fat in our fat cells.

When you eat high-glycemic foods (hyperinsulin response) you shoot up your blood sugar levels.  The cells respond by turning on the insulin that tells your body to store your food as fat.  Eating low-glycemic food shuts down the fat storage(glucagon mechanism) at the cellular level, and will help the body to burn excess fat and maintain normal blood sugar.

There are a lot of questions about the effects of carbonation with our health. I’ve researched a lot of articles and information and I’ve formed my opinion and beliefs about carbonation.  My hope is that I can present the facts in away that will help you to be an informed reader as well.  There are several factors when it comes to carbonation; it is a matter of making educated choices after compiling the facts.  The information will not only include soda but sparkling water, juices, beer, and others.  It will also include some of the effects of other ingredients of soda and phosphoric acid etc.

There are benefits of carbonation as well as risks to our health…

Carbonation comes from dissolving carbon dioxide in water and is used in sparkling water and soda drinks.  Carbonation is beneficial by keeping soft drinks safe from bacteria and microbes.  What might be the effects of carbonation in the body?  First of all it is absorbed quickly by the body through the wall of the gastrointestinal system.

Some of the articles are referred to it as ‘Osteoporosis in a can’… take your pick of products.  Various substances in sodas that compound the problems are carbonic acid and phosphoric acid.

Research from various studies state that carbonation in all soft drinks will cause calcium loss in bones in three stages:

1. First irritating the stomach.
2. The stomach irritation is repaired the only way the body knows how.  It adds the only antacid at its disposal: calcium.  It will draw it from the blood.
3. What happens then is the blood will replenish its calcium, which is low, from everywhere else but the bones. If not, other health issues can be severally impaired.
4. They have also been shown to affect metabolism and leach important minerals from not only bone, but tissue as well.  This will affect a body that is trying to stay in balance and harmony.

What complicates matters even more is the phosphoric acid in soft drinks, which is carbon dioxide mixed with water (not the same as carbonation).  This can also cause a loss of calcium stores in the body.

The result is that soft drinks can soften bones, making them not only weak but brittle as well.  One is by reducing calcium in the bones, the second is phosphoric acid will also reduce calcium in the bones, and last is the fact that these drinks are now replacing calcium alternatives like milk and water, which are not necessarily big sources but are sources we need. CO2 not only escapes when opening the can because of the ‘fizz’, but has a tendency to get mixed with air as we swallow when drinking which may also result in a burp.

In a study conducted by Tufts University in Boston, suggested that colas specifically might be problematic.  Among the over 1400 women whose dietary records and bone-density scans they reviewed, those who drank a diet or regular cola at least three times a week over five years had significantly lower bone densities that those who sipped cola once a month or less.  No such affect occurred with other carbonated drinks, even after researchers favored in intake of calcium from foods.  The occasional coal drinker probably needn’t worry.  “The real risk is for those who drink cola every day,” says Katherine Tucker Ph.D., lead author of the study.

Healthy human bodies should be slightly alkaline at 7.365. Whenever your body moves away from 7.365; your system takes action to move you back to that value.

Water in most areas has a value of 7 or neutral.  Carbonated drinks have a value of about 2.8, but the difference isn’t just 4.2.  As the scale moves from 7 to 6, the difference is multiplied by 10.  A food or beverage at 6 is 10 times as acidic as that at 7.  So that carbonated beverage is approaching 100,000 times more acidic than water which can really show osteoporosis in a different light.

Most people are completely aware of the health risks associated with these types of drinks, but for the most part simply choose to ignore the research and warnings published.  Drinking soda may not show its effects in short but over the long haul it can really affect your health.  All carbonated drinks have negative health benefits because of ingredients contained in carbonic acid, citric acid and phosphoric acid.  These can all cause serious diseases and health concerns over time.

What carbonation can do to your teeth!

Bottom line:  There are plenty of good reasons to quit the soda drink habit; carbonation isn’t one of them.  Studies also show that carbonation can kill bacteria that may cause infection.  It might be a good idea to choose carbonated water if you are traveling in foreign countries to counter any negative reaction from different countries bacteria.  In fact sparkling mineral water sometimes contain a little calcium and magnesium, says Tucker, “so they might even benefit bones.”

As you can see there are conflicting and unclear facts about carbonation.  In fact, you can see from the research that phosphoric acid, citric acid and carbonic are present in these drinks and you can also see the pros and cons of both.  We as consumers need to make educated choices about what we drink, how often we drink it, and is it beneficial to my health and well being for the long term.

Flexibility with 0ut a doubt is one of the most overlooked, poorlyunderstood, and undervalued components of personal physical fitness and overall personal health.  Flexibility is the mobility of range of motion in a joint.  This range of motion is determined by the natural structure of the joint itself and the direction in which it bends.  A joint is flexible when the muscles and connective tissues around it do not restrict its natural range of motion.   The ability to achieve and maintain flexibility is very important in acquiring and achieving optimal physical health.  However, a joint’s normal range of motion (ROM) is not always healthy or adequate for and individuals movement pattern.  Most experts believe that good flexibility reduces the chance of injury.  Muscles that are short and restrict the natural range of motion in the joints a4re more prone to pulls, tears or stress injuries than those that are long enough to allow a full range of motion.  Flexibility is also crucial for proper posture and can improve athletic performance and your overall well being.  Lack of flexibility can create poor posture, resulting in mechanical/muscular imbalances in the back, hip and neck.  Imbalances can pull body segments out of line, resulting in more stress, strain and even worse posture.

How much stretching is required to make a muscle more flexible? Studies show that you must regularly stretch a muscle about 10 percent beyond its normal length:  This is a point where your muscle feels stretched enough to be slightly uncomfortable, but not enough to cause pain or injury.

How often should you stretch? It is the same overload principle used to build muscle strength.  To increase muscular strength, must regularly contract the muscle against resistance with a slightly greater force than it is used to.  Over time the muscle responds to the overload by becoming stronger.  Stretching should be performed three to seven days a week to increase flexibility.  In order to maintain flexibility, you need at least 3 days a week.

What are the benefits of stretching? Stretching is a natural, relaxing sensation.  It helps relieve tension and sensations of stiffness.  It can alleviate pain and reduce muscle soreness associated with stress injuries, which are a result from overdoing activities sports, or exercise.  It also helps maintain and improve posture.

Is it to late to become flexible? Lack of flexibility is one of the most obvious signs of advancing age.  In many cases the grange of motion becomes so severely restricted that an elderly person may be afraid of getting injured simply by walking or climbing stairs.  Inflexibility can be reversed, even among the elderly.

In a study comparing 20 young men ages 15 to 19 and group and a group of 20 elderly men aged 63 to 88, it was found that both groups could reverse joint stiffness with equal ease.  Other studies have shown that virtually anyone, regardless of age, can improve flexibility by stretching.

Maintaining functional movement (flexibility) should be important to everyone.  It is a well known fact that warming up the muscles reduces the viscosity (stiffness) of the muscle tissues enabling a muscle to be stretched easier.  It is also noted by several authors that females tend to be more flexible, in general, than males (Alter, 1988; Holland, 1968 reported by Kravitz and Kosich, 1933).  The best rule is regular exercise; it is the most influential variable that can affect flexibility gains or losses.

The range of flexibility in one joint does not affect or influence the flexibility of another joint.  Flexibility gains in joints are limited largely to 4 factors:

1. The elastic limits of the ligaments and tendons crossing the joint.
2. The elasticity of the muscle fibers themselves and muscle fascia.
3. The bone and joint structure.
4. Skin

The greatest improvement in flexibility is gained with a consistent stretching program.  When you warm up your muscles they become more “stretchable”.  The main benefits of stretching are improving athletic performance and decreasing the chances of activity based injuries.

How can I improve my flexibility?

There are numerous methods to improve flexibility.  Goals depend on each client, their fitness level, limitations as far as ROM, and types of activity they’re involved.

Flexibility warm-up and then cool-down are defined as stretching that should be initiated before and after the activity to help rid the muscles of lactic acid build up improve performance and reduce the risks of injury.  Stretching or warm-up routine is a deliberate, progressive and a regular program that causes permanent elongation of the soft tissues without causing, or contributing to, injury.  The purpose is to increase and prepare ROM (range of motion) at the joint, or joints, being stretched; Points to consider when beginning a stretching program.

• Stretch all major muscle groups of the body for balance and bodily symmetry, remember that flexibility is specific to each joint.
• Concentrate on those area of the body that lack adequate flexibility.  Examples; chest, shoulders, hip flexors, hamstrings and gastrocnemius (calf muscle).
• The minimum amount of time to hold a stretch is 30 seconds.
• Stretch a minimum of 3 times per/week.
• Stretch a minimum of 2-3 sets, if stretching for a cardio workout don’t over stretch because it can fatigue muscles.
• Stretching is a slow and controlled motion. (Do not bounce)

Corinthians 6:19

Do you not know that your body is a temple of the Holy Spirit, who is in you, whom you have received from God?  You are not your own; you were bought for a price.  Therefore honor God with your body.

Body composition and health go hand and hand.  People can be the same height or weight and have a completely different composition because there are so many factors involved bone, muscle structure and body fat percentage.  Health benefits are maximized when your body has an appropriate ratio of muscle (lean body tissue) compared to fat.

Your weight in pounds is a marker for healthy bodies.  However your weight isn’t always indication of poor health.  Today the majority of people in the United States, at least 66 percent of the population, are overweight and they are more than likely dealing with a health issue or soon will be.

Muscle is very dense, 3 times heavier than fat and this is a poor indicator for the some of the medical charts when it comes to height and weight….for instance (BMI chart). If fact there are many who are physically stronger and will weigh more than the charts say is allowable.  Here is an important factor to remember, the more muscle you have the more efficient your body burns calories for energy.  This will keep you from putting on inches.  Muscle mass turns your body into a fat burning machine. When you lose focus and control of your body composition and fail to maintain your muscle mass the fat begins to take over and yourmetabolism will start to slow causing the loss of the mechanism that is responsible for your body’s ability to burn fat.

According to Dr. Steve Nugent, fat is light and fluffy and takes up many more inches of our body composition.  So, when doing the body fat testing the most important factor is your body fat percentage plus inches above the norm you are for height and bone structure.  The least important factor is the number of pounds you weigh.  With less calories the less calories your body can burn or use the more calories become stored as fat.  The more weight you gain the more your metabolism will slow down and the poorer your health will become, developing a greater the chances of some type of illness.  Remember our bodies are a high performance machine needing high octane fuel which helps fine tune your performance physically and mentally.

If you can stay focused and be ‘in the present’ when choosing your snacks and meals maintaining a healthy energetic body can be possible.

Body Fat Percentage for the Average Population

Age      Up to 30    30-50      50+

Females 14-21%   15-23% 16-25%

Males      9-15%   11-17% 12-19%

Research shows that sleep (or lack of) has both positive and negative effects on overall health.  Never should we underestimate the importance of getting good sleep.  This is when the body physically and mentally revitalizes itself and the body has the time and access to the tools needed to repair and energize us from head to toe.  Sleep affects our physical and mental health, and is essential for the normal functioning of all the systems of our body, including the immune system.  The effect of sleep on the immune system affects one’s ability to fight disease and endure sickness.

It is a fact that Americans are extremely sleep deprived in our American fast paced never stop society.  Research from the NSF (National Sleep Foundation) indicates that over 40 million Americans suffer from over 70 sleep disorders.  Over 40% of adults suffer daytime sleepiness but what about our children?  Studies show that over 69% of our kids experience one or more sleep problems.

The question is, is there  a link  between our body and mental health when it comes to our health in general?  According to Natural Health, improved quality of sleep should be included in our mental health.

Sleep issues may increase the possibilities or risks of developing mental disorders and treating sleep disorders may help eliminate the symptoms of mental disorders.

Possible mental disorders due to sleep deprivation:

• Depression
• Bipolar
• Anxiety
• ADHD

What are the signs of excessive sleepiness?  According to Dr. David F. Dinges, PH D, some signs are:  Irritability / Moodiness / Disinhibition

Other Signs of Sleepiness:

• Apathy
• Slowed Speech
• Flattened Emotional Responses
• Impaired Memory
• Inability to Multi-task
• Which can lead to lapses in attention, nodding of and other symptoms.

Environment and behavior affect sleep disorders and is the number one cause for short term sleeping difficulties. Normally sleep issues will disappear once the stressful situations expire. Other triggers might be school, job pressures, family and marriage problems and illness or death in the family. Other causes are drinking alcohol or caffeine beverages in the afternoon or before bed, exercising and irregular morning and night time schedule.

Finally, according to an article written in WebMD, we want you to be aware of research showing that there is an increased mortality risk for individuals getting six or less hours of sleep per night.  Another study found that reduced sleep time is a greater mortality risk than smoking, high blood pressure, and heart disease and may be a contributing factor to obesity.

To reconcile sleep issues intervention is needed both in lifestyle and behavioral.  It is important to set a plan that can implement changes in your lifestyle and incorporate strategies to achieve the changes you need to eliminate the effects due to lack of sleep.  Drugs would more than likely be the last resort, but always check with your physician.

Strategies:

• Lifestyle changes –
• Physical Activity –
• Relaxation –

How can I combat common sleep problems?

• Keep a regular sleep & wake schedule.
• No caffeine four to six hours before bed.
• Don’t smoke especially near bedtime or if you awake in the night.
• Avoid alcohol and heavy meals before bed.
• Get regular exercise.
• Minimize noise, light and excessive temperature where you sleep.
• Develop a regular bed time and stick with it.
• Try to wake up without an alarm clock.
• Attempt to go to bed earlier every night for a certain period; this ensures you’re getting enough sleep.

Never underestimate the effects that sleep has on your health get your sleep….at least 7 hours per/night!

We always appreciate your thoughts…

1. What do you do for a good nights sleep…what works for you?

The most important thing you can take away from this blog is the importance of diet and to understand how powerful your diet is when it comes to fighting sickness and disease.  Scientific evidence has proven this over and over.  Not only is poor diet choices ruining our children’s health it is having that same profound effect on our entire society locally and globally.

Sixty years ago only ten percent of our foods were processed and at that time there were only four known auto-immune diseases.  Today, over ninety percent is processed and there are over eighty-seven auto-immune diseases.  As you can see, the majority of our foods today really have no nutrient value once they’ve been processed.  What’s happened is that nearly all vital nutrients have been stripped of their health (life) giving benefits.  The majority of people give little or no thought to what foods are best for them to eat.  A good example of that is to look at the number of Americans that are considered overweight…over sixty-five percent.  We eat entirely too much junk food and poor food choices are everywhere…they’re overwhelming and convenient.  Processed foods today are easy, fast and often better tasting than a healthy alternative.  Most of our eating habits are defined over time and even within the cultural boundaries and habits we’ve formed.  Americans are eating out more than ever before…and what has happened is that speed has given into quality when it comes to eating.  Fast food restaurants have exploded everywhere and what  they serve is far from the nutritional balance we require as living beings.  Fruits and vegetables do not contain the same nutritional value they did 50 years ago.

The most dramatic recent findings is that heart disease can be prevented and even reversed by a healthy diet.

Here are some examples:  in 1950, two peaches supplied the Recommended Daily Allowance (RDA) of vitamin A for adults…today you would have to eat 53 peaches to get the same amount of vitamin A.

One cup of spinach in 1950 provided all the iron needed daily…today it would take 65 cups of spinach to supply that same amount of iron!

Reasons for the deficiencies in our food:

• Green Harvest
• Soil Depletion
• Chemical fertilizers and pesticides
• Refining and extensive processing
• Genetically modified foods
• Carbon Dioxide levels on the rise

According to Dr. Christine Horner in a recent article,  Americans have stopped a number of habits that were highly protective.  The reasons for this is because people are altering diets, shunning their native whole-foods, adopting highly processed foods and engaging in less and less physical activity.

“Sugar has no redeeming value at all because they found that the more we consume it, the more we’re fuelling every single chronic disease,” Dr. Horner says.  “In fact, there was a study done about a year ago… and the conclusion was that sugar is a universal mechanism for chronic disease. It kicks up inflammation. It kicks up oxygen free radicals. Those are the two main processes we see that underlie any single chronic disorder, including cancers.  It fuels the growth of breast cancers, because glucose is cancer’s favorite food. The more you consume, the faster it grows.”

Research also shows that the types of fat we consume can impact our health for the better or for worse.  According to Dr. Horner, bad fats in our diet are a major contributor to ill health.  She lists fats that should be eliminated:

• Animal fats from animals raised with CAFO’s
• Trans fats
• Partially hydrogenated or hydrogenated fats

Good Fats: Healthy

• Omega 3’s
• Polyunsaturated – 10% daily
• Monounsaturated – 15% daily
• As always check with your doctor or dietitian

In closing,  if you weren’t aware of the poor nutrient value of our foods today, we hope you will take a more concerning and educated look into how important it is to be better informed and educated when it comes to our food and choices.  What are the benefits?  How about HEALTH & WELL-BEING!!!

We will be posting our next blog on Tuesday, January 17, 2012…

“Is the Food Industry Ruining Our Health?”

If you ask for a definition of optimal health there are a number of responses you would receive.  First you might define it as the absence of disease; others would talk about physical, nutritional, emotional, spiritual, and even intellectual health.  Truly it is more than physical health…especially in today’s fast paced environment.  Is it really any wonder that we have so many issues with our health and how health care and health care costs have exploded?

Like so many of the important decisions we make everyday, optimal health is a choice.  In Jeff Olson’s book “The Slight Edge”, he talks about the fundamental choice and decisions we make everyday.  Those may be simple little things in life that by just making that choice once is no big deal, but over time if we continue to engage and make those bad choices what does this do to us over time? Repeatedly making good or bad choices/decisions will either PROMOTE you or EXPOSE you in time.  The hardest thing to understand is that if you want optimal health you may need to change and commit to different behaviors with the lifestyle you are currently living.  Maybe it is only one or two lifestyle changes…but then again it could be all five.

Five Phases of Health:

Physical: Nutrition / Fitness / Medical care / Healthy Choices Daily

Emotional: Mental balance / Coping with stress

Social: Support system of friends / Family / Co-workers / Neighbors

Intellectual: Mental / Education / Achievements

Spiritual: Belief in a higher power / Selflessness / Giving back

Optimal health is the continued pursuit of balance and harmony and promotes a sense of well-being in body, mind and spirit.  It involves lifestyle choices hundreds of times per day. Health is the most important thing in our lives and without it we really don’t have anything!  It is absolutely the biggest asset that we have and we don’t really understand that until we get sick.  Optimal health is responsible for our attitude, zest, poise and happiness.  It is what inspires us through our day…because we are in balance and are finely tuned.  When you feel good, it is incredible what you can accomplish and the inspiration and motivation you can generate.

What is your definition of optimal health?  Have you ever been in a state of  optimal health?

What is blocking you from becoming healthy?  Are you ready to commit and pursue it and to regain control of your  life?

The good news is…It’s Never To Late To Start!!!