Sport Fitness & Physique

Posts Tagged ‘diet’

I don’t recommend nutritional supplements to correct problems (like insomnia), but rather to correct nutritional deficiencies. Supplements are not a panacea. They are not intended to replace sound nutrition practices. Instead, we wisely use nutritional supplements to ‘supplement’ our nutrition and provide our bodies with what our diet may be lacking.

For instance, in the case of insomnia or poor sleep, the first thing we look for is stress.

Physically active people have lower blood pressure, lower cholesterol, are happier, healthier and better able to handle stress. But do you know what else? -Physically active people live longer and just have more fun!

Having Fun? -You really should!

Having fun is important.

In fact, having fun may just save your life!

Having fun is much better than being bored, right?
Boredom is really, really Bad!

Did you know you can actually be ‘bored to death?’
~Yes, indeed you can!

A study published in the International Journal of Epidemiology [1] states that people who complain of being ‘bored’ are much more likely to die at young age!

Studying over 7,500 individuals, researchers found that bored, dissatisfied adults are almost three times (3x) more likely to die of cardiovascular disease than their happier, more engaged and energetic counterparts.

Now, it’s not as though boredom itself is to blame here….
In fact, even the researchers claim that boredom is more a symptom of an inactive lifestyle -than an actual cause of any disease.

People who do not participate in physical activity are far more likely to suffer from cardiovascular disease -simply because of their lifestyle.

In simple terms: If you don’t move -you die.

Now, there’s no denying that boredom is a real emotion.
However, the feelings of being bored, listless, uninterested and ‘tired’ are often self-induced, emotional feelings -Not real physical limitations.

For instance, I work with many women who struggle with depression, fatigue and moodiness during their menstrual cycle.
They’re tired, they’re angry and they certainly don’t ‘feel’ like doing what I recommend.

My recommendations are never met with much enthusiasm.  However, each and every time my female clients reach beyond what they ‘feel like doing’ and follow my recommendations, they are rewarded with far better moods, far greater energy and a much higher quality of life.

And my recommendations?

Wow! I feel MUCH better -thanks!

Simple!

Get Out:
Get outside -get out of your daily routine and push yourself to do more than you feel like doing. The extra effort it takes to ‘do something’ will release ‘good’ hormones to counteract the ‘bad’ hormones making you feel so down and out.

Get Active:
Physical exercise is usually the LAST thing you feel like doing -but it is always, always, always the BEST thing for you to do!

Physical exercise releases endorphins and other ‘happy hormones’ that will immediately improve your moods and attitudes.

Get Real!
Choose Real Foods as often as possible.
Avoid any foods that have been boxed, bagged, canned or preserved.  Adopt a paleolithic dietary approach.

What is the Paleo Approach? = Two basic ideas to follow:
1) If it flies, swims or roams the prairie, it is safe to eat.
2) If it can be gathered and eaten by hand (without processing), then that too, is safe to eat.

Anything that falls outside these two boundaries is ‘off limits.’

The paleo diet has proven to lower blood pressure, reduce cholesterol, balance body composition and increase energy.
Check out Dr Loren Cordain‘s ‘Paleo Diet‘ or the ‘Paleo Diet for Athletes‘ for more detailed and helpful information.

If you’d like additional information or if you just have questions -please, do not hesitate to Contact Us.
All inquiries are personally addressed, held in complete confidence with complete security and absolute anonymity.

Let us help.

To your Good Health!

Paul D'Arcy NSCA, CPT, Poliquin certified BioSignature Practitioner

This is gonna hurt...

You’ve slipped…..and now you’re hanging there –holding tight to a tiny sapling growing out of the craggy rock.

It’s a long way down….and it seems like an even longer way up to where you want to be.

You’re afraid and you’re tired and you don’t want to be here….but here you are.

Now what?

And as you hang there -holding on and afraid to move, two rats show up -a black rat and a white rat -and the rats begin gnawing at the tiny sapling you cling to.  It seems that if you don’t make a decision -and soon -a decision will be made for you and it’s not going to be good.

In fact, you’re going to end up right back where you started -only in much, much worse shape than when you began.

What am I talking about?

It’s an analogy for your life -your health -your career -your choices.

If you’re discontent, unhappy, unhealthy, not where you want to be ….then I’m talking to you.

Life is a struggle -a climb.
It’s our nature to want to improve. We want a better life, more money, more free time, more alone time, better relationships, better health, a better golf swing, better arms, a skinny waist, better hair, whatever…

You are the climber in the story -clinging to whatever you hold dear: your habits, your addictions, your beliefs, your comfort-zone, your group of friends ….whatever it is that you’re afraid to let go of -whatever it is that you are afraid to change. And you know what?

You have to let go!
Because if you don’t let go….you will never move beyond where you are…and you’re not completely happy where you are….are you?

And the rats?

The rats are indecision: -choices.

Willard here is not your friend!

The rats are “This” and “That”

“I should try This.  But what if That would be better?”

“I heard that That works. But I think I’m going to start doing This!”

“This just doesn’t seem to work for me.”

“Oh, I could never do That!”

“I wonder if So and So ever does That?”

“This is the one for me!”

“That looks good. I think I’ll try That -but wait…what’s This?”

And there you hang…undecided and unsure -while the Rats make all the choices for you.

If left up to the Rats –you’re going to fall -and it’s not going to be pretty.

The Rats are going to decide, if you don’t take the initiative and do something for yourself.

So, what’s it going to be?

This?

That?

Some Other thing?

It’s time to decide.

What do YOU want out of life?

Let go! -And get moving!

The mountain isn’t going anywhere….Are you?

Eggs are good for you -Even the chocolate kind!

Just in time for Easter!

In the largest observational study to date,  researchers from the German Institute of Human Nutrition in Nuthetal, Germany have discovered that habitual chocolate eaters have significantly lower blood pressure and an amazingly lower risk for stroke than people who do not regularly eat chocolate.

During the eight year study, researchers monitored the diets and lifestyles of 19,357 people -35 through 65 years of age. The participants in the study were periodically weighed, measured and evaluated for changes in health, weight and blood pressure.

What the researchers found,

was that the participants consuming the most chocolate (averaging 7.5 grams daily) reduced their risk of heart attack and stroke by up to 39%!

The regular chocolate consumers also had lower blood pressure than their not so chocolate happy counterparts.

Lead author Dr Brian Buijsse (German Institute of Human Nutrition, Nuthetal, Germany) believes that if people were to increase their chocolate intake to only 6 g a day, 85 fewer heart attacks and strokes per 10,000 people could be expected to occur over a period of about 10 years. [1]

Dr Frank Ruschitzka (University Hospital, Zurich, Switzerland) agrees. He said in a European Society of Cardiology statement: “Basic science has demonstrated quite convincingly that dark chocolate particularly, with a cocoa content of at least 70%, reduces oxidative stress and improves vascular and platelet function.” [1]

But don’t get carried away!

Enjoy a little chocolate -but just a little!

It’s all about balance.

Keep in mind that there are roughly 500 calories in every 100 grams of dark chocolate, so when you enjoy your healthful, flavanol rich chocolate -be sure you cut out an equivalent number of calories from another part of your diet.

A great way to ‘have your chocolate and eat it too,’ would be to cut grains and flour based foods from your diet. Many people are at least slightly allergic to the many allergens and antigens found in grains.

So indulge a little -but just a little….

Too much chocolate is just as bad as not enough.

To your Good Health!

[1] Source: Lisa Nainggolan, TheHeart.org

Photo Credit: italintheheart @ http://www.flickr.com/photos/italintheheart/

Gosh, I wish I knew…

I wish I knew what the newly passed National Health Care Reform Bill had in store for you.

In truth, I don’t even know what the newly passed legislation has in store for me or for my family!

I do know that there are now inclusions for folks with ‘existing conditions’ that were previously unavailable.  And, I also understand that children are now covered under their parent’s plans until the age of 26.

The previous health care model was not as forgiving or as understanding in this regard.

I suppose this is good news for many people -well at least a big ole’ bunch of college students anyway.

Of course, as of the writing of this post, President Barack Obama has yet to sign the new legislation into law.  However, it is widely anticipated that the President’s signatory approval is simply a pending formality.

If it truly is a ‘Done Deal,’ there is no telling what this new legislation will do for our country and its 150 million under-insured and non-insured citizens -let alone what it may not do or even the social calamity it may cause.

There is also no way of knowing how this government sponsored initiative might ultimately impact the citizens of this great nation.

We just don’t know…

Photo Credit: http://www.flickr.com/photos/chi-liu/

However, no matter what the new Health Care Reform Bill does -or does not do…

Here’s what we really DO know!

We have long known that we are all ultimately responsible for our own Health.

We have also long known that and only we can make the Life altering Changes needed to improve our Health and Wellness!

We may not be able to turn back the recently passed Health Care Reform Bill, but here’s what we can do to greatly limit our need for health care and health intervention in the first place:

First-
Stay Healthy:

There is no better substitute for a healthy life than a healthy lifestyle.  Keep your immune system healthy and able to withstand all of the unhealthy toxins your environment throws at you. Eating well to support your efforts will ensure you live a long and healthy life.

Get in the habit of purchasing fresh, whole foods and limiting your intake of soy, breads, grains, pastas and dairy products. All of these foodstuffs are notorious antigens and allergens for a great percentage of our population.

Second-
Get Physical:

The more our bodies are challenged -the better our bodies respond.
It is no secret that the human body is an amazingly responsive and receptive machine.  The harder and the longer we push our bodies -the more our bodies tend to respond.   Don’t kill yourself -but please do get outside your comfort zone and push yourself towards a goal. Push hard and then take the time to properly recover.

Your body will only be strong and lean when it is tried, tested and forced to be strong and lean!

Third-

Be Consistent:

Find the physical activities that you enjoy!
This is SO important! If you enjoy it -you’ll most likely do it -and do it often enough to really make a significant impact.

Without intrinsic motivation -encouragement that comes from within -we just will not succeed.
Think long and hard about what it is that you would like to do for FUN!! -It doesn’t have to be an activity that you excel at -It doesn’t have to be an activity that you are particularly Good at….You only need to enjoy it!

If you enjoy it…you will stick with it…and you will continue to stick with it -your body will adapt and that is exactly what you need!

Consistency is the key!

So ……I may not know how to handle the newly passed Health Care Reform legislation….but I certainly DO know what it takes to be healthy, stay healthy and reduce your over-all health-care costs!

Take the above recommendations to heart….and see how well you can improve your health and wellness.

If you need help -if you need some guidance -I am only a click away!
Call on me to help you through any and all of your Health Care dilemmas.

To your Good Health!

Paul D'Arcy NSCA, CPT, Poliquin certified BioSignature Practitioner

In yet another weight loss study, researchers from the Department of Veterans Affairs Medical Center in Durham, North Carolina, found that a carb-restricted diet was superior to a fat-restricted diet in overall health and wellness.

In the study, researchers found that -while each diet produced similar results in overall weight-loss…the low carbohydrate diet had the added benefit of substantially reducing the participants blood pressure and overall blood serum levels!

Lean meat, fresh vegetables and fruit 'in season' ...It's all you need!

Many of the low-carb diet participants even eliminated their need for blood pressure medications altogether!

That is notable!

In addition to improved health, lowered blood pressure and improved blood serum levels -the researchers found that even though the two groups lost the same relative amount of weight -the low-carb group actually gained muscle while they burned off their excess fat.

Which approach do you think is more efficient?

Would you just like to lose some weight?

Or …would you rather lose fat, reduce your blood pressure, reduce your cholesterol and improve your blood serum cholesterol levels?

The choice is yours….and I would like to help.

Contact me for a FREE, No Risk, No Obligation Assessment.

What do you have to lose?

To your Good Health!

Paul D'Arcy NSCA, CPT, Poliquin certified BioSignature Practitioner

According to recent data from the National Diabetes Information Clearinghouse (NDIC), one in five people suffer from Type 2 Diabetes, a serious and potentially deadly disease.   Type 2 Diabetes can be both preventable and reversible with the proper diet and lifestyle modifications, so let’s try to understand the root cause of Type 2 Diabetes and how we can correct the condition.

The identifying factor of Type 2 Diabetes is insulin resistance.  Insulin is the hormone released to handle energy circulating in the bloodstream. When we eat a meal, the food we eat is digested and converted to an energy source that our cells can handle.   This energy source is called glucose.  When glucose enters the bloodstream, insulin is released to assist the cells in glucose uptake. The more glucose we have circulating in our blood, the more insulin that is released to distribute the glucose to our cells.

When large doses of insulin enter the bloodstream on a daily basis, our cells will eventually become less and less sensitive to the hormone.  This desensitizing leads to a surplus of circulating glucose each time we eat.   And, since our cells are no longer responding to insulin properly, the excess glucose is not going to the cells but is being quickly stored as body fat instead.   To compound this problem, any extra body fat we accumulate will contribute to an even greater resistance to insulin, and so the cycle will continue and the condition will continue to worsen.

Fighting a Losing Battle?

People with Type 2 Diabetes often complain of hunger and rightly so.   Insulin resistance interferes with normal hunger signaling between the brain and the digestive system.   Most of us believe we get hungry because our stomach is empty, but that’s just not true.   Hunger is not a function of an empty stomach. Hunger is first a chemical response triggered by a lack of glucose in our cells and a lack of vital nutrients circulating through our bloodstream.

When our cells are starved for energy and there is a lack of vital nutrients in the bloodstream, a gland in the brain called the hypothalamus sends a signal to the gastrointestinal system to prepare for food.  This is what causes our stomach to ‘growl’ or ‘rumble.’  Digestive juices are being released as our digestive system prepares to accept food for the purpose of converting it to glucose.  Our stomach will begin to feel uncomfortable and we will begin thinking of food as the hunger signal is triggered within us.

Choosing our foods carefully when we feel hungry can greatly improve our insulin response.  The proper food choices will provide our cells with the energy the nutrition necessary for a healthful life.  Choosing the proper foods will help us manage our circulating glucose levels while preventing and even reversing the weight gain we typically experience with Type 2 Diabetes.

Since glucose is responsible for our insulin response at meal time, we would like to avoid foods that release large doses of insulin.  We should begin choosing foods that digest slowly, convert to glucose less readily and therefore cause less insulin to be released.  The following foods will help us manage our insulin while fortifying our bodies with the essential nutrients we need.   Think of this as an outline for your next trip to the grocery store and use these guidelines to help create your next shopping list.

Look for lean red meats like beef and any wild game. Lean pork is okay too.  You can enjoy any cut of lean meat which contains less than 10 grams of fat per serving.

Enjoy chicken, turkey breast or any other kind of fowl.   Be sure to eat a balance of white meats (breast) and dark meats (leg, thigh and wing) when eating fowl.

Explore all kinds of fish; fresh is best, but all all types of fish and all crustaceans (like shrimp, crab and lobster) are excellent sources of protein and healthy fats.

Fresh meats, poultry and seafood are important staples of a healthy diet.  The protein helps us build and maintain our muscle and the healthy fats they contain help us rebuild our cells, improve our insulin sensitivity and fortify our immune system.  The proteins and healthy Omega-3 fats contained in lean cuts of meat digest slowly, satisfy our hunger much better and prevent us from overeating as well.

Don’t skimp on fresh fruits.  Fruits are important!   Choose fruits that are in season where you live and indulge in a wide variety of fresh fruits, berries and melons when you can. The antioxidants, fiber and water these delicacies provide are crucial to a healthy lifestyle.

Experiment with a wide variety of fresh vegetables in your diet.  Vegetables may be even more important than fruits.  Vegetables contain the B family of vitamins that are necessary for a healthy liver and healthy brain function.

For a special treat, gently steam your vegetables and enjoy them with a spritz your own homemade dressing.   Simply combine equal parts of olive oil and white vinegar together in a spray bottle.   Use this simple, tasty and tangy dressing to top your meats and vegetables for a delicious and healthy alternative to sugary, store-bought dressings.

Use healthy oils in your daily diet.  Oils such as fish oil, flax oil, coconut oil, olive oil and canola oil are all very healthy, good for your heart, will improve your insulin resistance and will improve your cholesterol levels too.  Virgin coconut oil is fantastic for cooking; it has a high flash point (which means it will not burn readily) and adds a light, healthful flavor to meats, poultry, fish and grilled vegetables.

Season your foods with a wide variety of fresh herbs like anise, basil, bay leaf, caraway, chervil, chive, dill weed, fennel seed, fenugreek, marjoram, mustard, oregano, parsley, peppermint, rosemary, sage, savory, spearmint, tarragon and thyme. These herbs are healthful, tasty and calorie free additions to your diet.

Spice up your menu with a wide variety of fresh spices like black pepper, cardamom, cayenne,  chili powder, cinnamon, clove, corianders, cumin, curry powder, ginger, mace, nutmeg, paprika, red pepper, saffron and turmeric.   There are so many spices to choose from and the variety that spices can provide will help keep your diet exciting and your hunger satisfied.

If your doctor or health professional allows salt in your diet, choose all natural sea salt instead of ‘table salt.’  All natural sea salt contains many of the natural minerals that your body needs.   Typical table salt contains sodium and is mostly chemical in nature. Table salt raises blood pressure and increases the risk of heart attack or stroke so avoid it when you can.   All natural sea salt is a much better alternative to table salt.

Limit your condiments to fresh salsa, horse radish, prepared mustard, Tabasco and vinegar and use them in moderation.   Avoid things like barbeque sauce, catsup and store-bought dressings, sauces and marinades.   They contain far too much sugar, salt and sodium –all of which will sabotage your healthful diet.

Choose from these abundant whole foods as you prepare your daily meals and you will find that you feel more satisfied, less hungry and more energetic.

In our next installment, we will offer meal planning suggestions using these foods in new and exciting ways.

To your good health!

Paul D'Arcy NSCA, CPT, Poliquin certified BioSignature Practitioner

Maybe you know this….

Fish Stories

Maybe you’ve heard it -but you just aren’t convinced yet.

Or maybe you have no idea…

In any case -I’m going to say it again… Because it really is that important.
You really need to eat more fish!

And if fish really isn’t that appealing to you, simply supplement your diet with a high quality fish oil to receive the same benefits .

Long life and good health depend on it!

Regular fish consumption has long been associated with long life and good health.  Adopting a Mediterranean Diet has proven to be a very effective dietary strategy for those seeking to lower their blood pressure and reduce their overall cholesterol.  Obviously, not everyone is going to be able to tolerate eating fish on a regular basis. Luckily, we can receive the same benefits without the fish.  After all, it isn’t the fish as much as what the fish provides.

Scientists and researchers have found that docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) -two fatty acids which are found in abundance in the oil of fish  -are the keys to lowering  high blood pressure, preventing  heart disease, balancing unhealthy cholesterol and lowering resting heart rate.

So if eating fish regularly isn’t your ‘thing’  -all we need to do is add a quality fish oil supplement to our diet that contains these two beneficial fatty acids to reap the benefits of a diet high in fish consumption.

Fish oil has gone from ‘alternative’ to mainstream medicine these last few years, but surprisingly many people are still not taking advantage of this wonderful health supplement.

People are either unaware of the many benefits of fish oil -or they have just not made the leap to actually incorporate this supplement into their daily routine. And that’s a real shame, because fish oil has so many wonderful benefits that are just too good to pass up.

In addition to all the heart-healthy benefits associated with regular fish consumption, numerous clinical studies involving hundreds of thousands of patients have found that daily consumption of fish -or just a high quality fish oil supplement -can delay or even reverse the effects of Alzheimer’s Disease and late-life dementia.

In my own experience and from the experience of my family, friends and clients -I can also attest to the wonderfully ‘brain boosting’ effects of daily DHA and EPA consumption.  In addition, we find that our moods are generally more cheery and our outlook is much more positive.

So how much fish is enough?

In a typical Mediterranean diet, fish is a staple food source -eaten daily and with seasonal variety.

If you can’t handle that, simply add a quality fish oil supplement to your daily routine. It’s simple, affordable and quite easy to do.

I recommend that my clients keep a bottle of quality fish oil refrigerated at home. Then, after each meal, simply take a teaspoon or two -more if you’re battling inflammation, high blood pressure or arthritis. This is the most cost effective method and it actually tastes pretty good too. Most bottled fish oils are available in either orange or lemon flavor.

Fish oil capsules -portable and more convenient

The second option is to keep a bottle of high quality fish oil capsules with you or at your place of business. The capsules generally do not need refrigeration and they are very convenient. Then, during or immediately after each meal, simply swallow two to three capsules (generally 3-5 grams total) and follow that with a tall glass of water.

That’s all it takes!

Of course you can combine these options in a multitude of ways…

You can -and really should -try to eat more fish. Fish is good food and there are so many different varieties you may have never tried.

You can also combine -eating more fish -keeping a quality fish oil at home -and keeping a container of high quality fish oil capsules at your office or place of business as well.  This way, you’re always covered and you greatly increase your chances of living a long, healthy, satisfying life.

A word of Caution:
When you purchase your fish oil, be sure to look for brands that have been “Molecularly Distilled.”

Molecular distillation is the very lowest acceptable purity grade you should accept. There are higher qualities, but of course with high quality comes cost. So if cost is an issue, be sure to demand molecular distillation in your fish oil supplements.

Molecular distillation removes the greatest amount of toxins (our oceans are polluted -and so are our fish!) without using solvents or other dangerous chemical processes.

In fact, a high quality, molecularly distilled, fish oil supplement may be the safest and most effective alternative to consuming a diet high in fish -while reaping all the wonderful benefits that the fatty acids DHA and EPA provide!

To your Good Health!

Paul D'Arcy, NSCA, CPT, Poliquin BioSignature Practitioner

I spoke to Keylea’s Grandma a minute ago….stage 4 cancer…she doesn’t sound very strong today.

~Makes me sad.

You know folks….

-You can avoid it -cancer…

You can do things -change your diet -change your behaviors -change your lifestyle…

You can keep that gene from expressing itself within you…

You can save yourself from cancer.

You can….

You control how your life plays out….

Cancer may be in your “cards” -it may be within your genetic expression…..but that doesn’t mean it has to happen….

You don’t have to experience cancer…..or the life altering -completely devastating effects of that disease.

Take good care of  yourself….Prevent that nauseous, debilitating, devastating  disease.

Eat right.

Fortify yourself.

Protect yourself.

You are ultimately in control.

Save yourself….Save your family -protect them from the grief of endless days and nights at the hospital -an early funeral…..

Protect yourself…..

To your Good Health….

……..ask me

-just ask……………      please?

Fight cancer -deliciously

Eating more protein to boost my metabolism and maintain a positive nitrogen balanced blood profile   ~Got it!

Eating more fresh fruits to fortify my immune system against cancer and other degenerative diseases    ~You Bet!

Incorporating more fresh vegetables into my diet to stave off the ravages of Alzheimer’s, Parkinson’s and late-life dementia   ~ Work’n on it!

But did you know….?

Gently steaming your crunchy, cruciferous vegetables (broccoli, cauliflower etc..) increases their available fiber content as well as their adaptogen (hormone balancing) properties?

Eat plenty of crunchy veggies!

But gently steam them for even more nutritional value!