Trans Fat Bans Continue

Wanting to stay ahead of the curve, lawmakers in the state of Massachusetts have introduced a bill that would make Massachusetts the first U.S. state to ban artificial trans fats from restaurants. This occurs only a couple of months after New York City banned the artery-clogging oils from city restaurants. Trans fats have been shown to increase the risk of heart disease and stroke by not only increasing levels of bad LDL cholesterol, but also by reducing levels of the good HDL cholesterol. According to the Centers for Disease Control and Prevention (CDC), Massachusetts is already one of the healthiest states in terms of population obesity. We have an opportunity to vastly improve public health by directing restaurants to switch to healthier alternatives, said Peter Koutoujian, a Democratic representative in the Massachusetts Legislature. The ban would focus solely on the artificial trans fats found in oils many restaurants currently use for frying. The ban would not affect food served directly to consumers contained in the manufacturers originally sealed package, such as potato chips. Some of the more notable food companies that are making the switch away from trans fats include Wendys, Dunkin Donuts, and most recently Starbucks.

How would you feel if they banned it here?  Would it stop or encourage you to eat out?  

Happy healthy, happy healthy, happy healthy, dead.

That was a quote from Louise Hay Saturday morning.  It's all about being happy, living a healthy life, enjoying your happy healthy life and then one day you are dead and it's true, we will hit that dead end.  Did you enjoy the ride?  I am here in Tampa attending the I Can Do It Conference put on by Louise Hay.  The keynote speaker Friday night was Wayne Dyer and he looks great, after finding out he had leukemia two years ago, he began yet another journey of his own to follow and now he states; "I AM healthy and I AM perfect health".  He eats even better than he use to, exercises and swims daily.  It was very interesting watching and listening to him, and there were over 2500 people attending last night.

I also had the good fortune of listening to him Friday morning at a writers group led by Cheryl Richardson and Reid Tracy.  At the beginning of the session Louise Hay popped in and spoke to us about how she got started in writing at the age of 60.  She had written a little prior to turning 60, but it wasn't until after she was 60 that she sold over 40 million copies of a very small book she had put together after encouragement from others.

Hay House is celebrating 25 years now and Louise is still going strong.  She is living proof that you are never too old to pursue your dreams.  The same is true that you are never too old to start exercising, eating better and taking care of yourself.  I have also had the good fortune of working with and training a couple of pretty fantastic women, one client was a 92 year old and most recently a 77 year old client.  Louise talked this morning about some of her daily rituals she practices to take care of herself.  She gets up every morning, thanks the bed for a good nights sleep, greets herself in the mirror, and repeats some gratitude's to herself and all before she even gets to the bathroom.  She also says she has a bar hanging from the bathroom door that she hangs from to stretch out and wake up her body.  This woman is 85 years old and still going strong.  Amazing

What is your excuse?  There really isn't one you can come up with that makes any sense.  You choose to live a healthier life or you don't.  It's really that simple.  Do you need help?

Healthier fruits to eat.

PAPAYA	Excellent source of Antioxidants; Vitamin C (313% of RDA), Vitamin E (~20% of RDA), and beta-carotene. Very good source of dietary fiber (~30% of RDA), which can lower cholesterol.
STRAWBERRIES	Excellent source of Vitamins C (135% of RDA) and K (25% of RDA). Also a good source of manganese (20% of RDA) and dietary fiber (15% of RDA)
CANTALOUPE	Excellent source of Vitamin A (135% of RDA) and Vitamin C (>100% of RDA). Also a good source of Potassium (15% of RDA).
KIWI	Very good source of Vitamins C (95% of RDA) and E.
ORANGE	One of the best sources of Vitamin C (120% of RDA).
GUAVA	Excellent source of Vitamin C and dietary fiber. Also good source of carotenoids which help prevent Vitamin A deficiency.
RASPBERRIES	Excellent source of manganese (62% of RDA) and Vitamin C (>50% of RDA). Also rich in dietary fiber (~35% of RDA).
PINEAPPLE	One of the best sources of manganese (128% of RDA) and a good source of Vitamin C (~45% of RDA) and thiamin.
GRAPEFRUIT	Contains almost 80% of RDA of Vitamin C.
MANGO	Good source of both Vitamins B and C.

I am sorry I didn't take note where I found this table.  This is a great resource for RDA %'s.  

Post work Out Supplementation

Why should someone consume some carbohydrates and protein after a workout or any event that requires activity?
Research and scientists have proven that recovery of muscle nutrient stores can be enhanced by consuming a specified mixture of carbohydrates and proteins. Significant glycogen (carbohydrate) storage greatly reduces the recovery time from exercise.

Consumption of protein immediately after exercise is essential to repairing the muscle tissue that has been damaged from exercise and providing the essential amino acids needed to repair the muscle tissue for the next workout.

These two ingredients are vital to repairing and preparing your body for the next workout. Athletes should consume a recovery drink as soon as possible after exercise or competition, and should wait no longer than one hour to do so. This is the most critical period for the replenishment of muscle glycogen and amino acid absorption.

ProGrade is formulated to maximize recovery for both strength and endurance athletes for the anabolic phase and rebuilding phase that takes place after exercise. The longer you are in an anabolic state can result in increased muscle mass and strength for athletes and greater energy storage levels for endurance athletes.

Recent research has found that after engaging in near maximal exercise for a short time, that we do in fact see the transient glycogen "super compensation" in ALL muscle fiber types. Your performance will suffer the next time you train and you may even lose some muscle along the way if you don't replenish the glycogen and protein quickly.

Achieving the most rapid replenishment of muscle glycogen stores is especially important.

5 Rules for healthy eating.

Everyone thinks that what you eat is key to controlling body weight. And that’s true … sort of. Americans are eating bigger portions and drinking more liquid calories than ever. There is no doubt that this bump in calorie intake has contributed to obesity.

But how many calories you burn every day can offset extra calories that you take in. And even though people may be eating more calories than they did 50 years ago, they are moving even less and therefore burning even fewer calories through activity than before sedentary, automated lives became the norm.

Studies on populations like the Amish and the Aborigines who don’t use much electricity have found that they move doing daily tasks for about eight hours a day. They aren’t training for marathons, but they are active during most waking hours. The point? It’s crucial that you move more all day, every day to offset what you eat.

Although moving more is the key message of this series, you do still need to watch what goes in your mouth. An excellent way to do that is to consume more good-for-you food. To do that it may be helpful to shy away from diet-think and look at what you eat from a whole new perspective…

A New Way to View Eating

One overlooked aspect of food you eat is its ability to nourish your body. So many people get fixated on how many calories or fat grams or carbs they take in that they fail to recognize what’s most important—whether they are getting the nutrients they need.

Every cell has a specific function. And how that cell operates depends on if it has vitamins, minerals and other biochemicals to help it do its thing. These are obtained or made from the food you eat. Sure, your body can cope when it doesn’t get everything it needs. But like a faulty engine or a leaky roof, it’s not working at its best and may eventually fall into serious disrepair.

Early signs that you may not be well nourished can be poor skin (acne, rashes, pale skin tone), slow healing, a tendency to bruise, headaches, feeling sluggish, cloudy eyes, poor memory and reaction times, heavy limbs and a multitude of other symptoms. If you don’t feel or look 100 percent, a major contributor may be a poor diet. You need to understand too that a vitamin and mineral supplement is not enough to cover your bases because there are nutritious components in foods that haven’t been identified by scientists yet. So you can still be missing out if you are not eating enough good food.

Eating Rules to Live By

You may be hoping for the perfect diet or eating plan. I’m not going to go into detail about calorie counting. Any diet will work in the short term. And whether a particular diet admits to it, all diets work based on cutting calories. But not all diets nourish you as they should.

Instead, you should “diet” without dieting by following five key principles for every meal. If you focus on nourishment rather than deprivation, over time, you’ll fuel your body with what it needs and automatically cut down on the bad stuff that keeps you fat. If you make these changes along with moving more, you will lose weight and you will keep it off forever..

1.  Eat as many veggies as you can.

Never limit your vegetables. Veggies have so few calories and are so ripe in nutrients and fiber that you should eat them at every meal, every day. Picture this: three giant dinner plates filled with 1 cup of broccoli, 1 cup of cauliflower, 1 cup of baby carrots, 1 cup of yellow squash, 1 cup of cucumbers, 1 cup of spinach, 1 cup of red peppers, 1 cup of tomatoes and one portobello mushroom … this heaping slab of vegetables has about 200 calories! Yet you could probably not eat all of it at one sitting—you’d be too full.

But you could easily drink one super-sized soda and take in almost three times as many calories, or eat a small cheeseburger and take in 400 calories. Add fries and a shake and you’d eat about five times as many calories as you’d get from that veggie smorgasbord . Get the picture? If you need to feel full when you eat, the key is to fill up with good stuff.

If you don’t find most vegetables appetizing, find some that you like. Or disguise them. Sprinkle grated cheese, olive oil, Tabasco, tomato sauce or pesto sauce on them. Even if you add a couple of hundred calories worth of a topping, you’ll still eat fewer calories in total than you would if you had a fast-food or processed-food item.

Throw extra veggies into everything you make at home: sandwiches, eggs, casseroles, burgers, pizza, soups, frozen dinners, pasta. If you eat out, always order vegetable side dishes or veggie toppings on pastas, pizza, sandwiches and burgers.

2.  Drink no cal or low cal.

Liquid calories don’t seem to register as extra caloric intake in the body. As a result, your body doesn’t dial down how much you eat later, you simply store the extra calories from that soda as fat. So cultivate a taste for water to soothe your palate. Or unsweetened tea. Or add a splash of juice to a glass of water. If you knock out the sodas, juices, energy drinks, smoothies, beer, wine and coffee concoctions, you can save hundreds, even thousands, of calories every single day. Depending on how much you drink, if you simply switched to no-cal drinks, you could drop pounds in a matter of months.

3.  Eat more fruit.

Several fad diets spread the nasty rumor that fruit is fattening. It’s not and you should eat as much of it as possible. Sure, any food calories add up. But find one person who got fat from eating too many oranges, bananas and watermelon. People get fat from eating too much fried food, fast food, sugar drinks and processed items. Eat fruit every day, every snack, every meal if you can. Eat it in place of a sweet snack, or halve your dessert and include fruit.

 4.  Eat more good fats.

Certain items like avocados, nuts and olives have a reputation for being fattening and so many people avoid them. Not a good idea. These contain fats that your body needs.

• Munch on nuts every day. Eight walnut halves, about a handful, have around 100 calories and lots of fiber. One candy bar has over 200.

• Snack on olives. Ten black olives have about 50 calories. One small order of fries has about 300. The olives have fewer calories but are mostly healthy unsaturated fat. The fries have more calories and are high in bad, saturated fat.

• Add avocados to dishes. Spread guacamole instead of butter on a piece of whole-grain toast: Yum! A half an avocado has 150 calories—and healthy unsaturated fat along with vitamins and minerals. Add an avocado to a tomato and basil salad along with a splash of olive oil, vinegar, salt and pepper and your dish is less than 200 calories. Compare that to a classic Cobb salad, which can be more than 600 calories and high in saturated fat.

5.  Never skip breakfast.

Many overweight people eat late at night then wake up not hungry and skip breakfast. This is a recipe for overeating. If you fuel your body with small portions of food at regular intervals, you are less likely to get cravings and binge. Plus you are more likely to have less body fat since dramatic fluctuations in energy intake encourage your body to store more fat.

If you make these long-term lifestyle changes, which will improve rather than drastically alter the way you eat, you’ll feel better, get healthier and slim down.

If you need help with a meal plan check out my 90 Days to a New You program.

Healthy Snack Options for Rapid Fat Loss

As a fitness expert people always ask me, "What snacks can I eat that will help me lose 'this'?" When they say "this" they are pointing to some part of their body that has a bit too much fat for their liking.
Now I think some people are waiting for me to say, "Oh, don't worry, you can eat cookies, chips and candy all you want. Everyone has been lying to you. They actually make you thinner!"
Seriously, people really do want me to tell them what they WANT to hear.
But, fortunately, some people are serious when they ask that question. They really do want to know some healthy snack options for rapid fat loss.
So here's what I tell them:
Raw almonds, walnuts or pecans.  (Not the roasted variety. And don't even think about the ones with sugar sprinkled on them!)
Fruit or veggies cut up into sticks (Stay away from dipping them into things you know you shouldn't)
Hard boiled eggs
Low-fat cottage cheese
Hummus
Those are all great options. But if you really want to treat yourself you've gotta check out Prograde Cravers.

They're made with 100% organic dark chocolate. Plus, they're only 180 calories and they're out-of-this-world delicious.
Seriously, this isn't your ordinary "tastes like chemicals or cardboard' nutritional bar.
Definitely check them out.

PS - It's best if you choose a variety of foods from the above list. Please realize, you CANNOT find Prograde Cravers in stores anywhere. They're only available through fitness pros such as me.  Buy your Cravers

What kind of cardio do you like or did you even know about some of the methods?

There are a number of types of cardiovascular training which can help you meet your fitness goals. Each has its own advantages and disadvantages. Some types of training are better for the advanced while some are more appropriate for beginning trainers.

1. Low Intensity, Long Duration Cardio

This type of training involves intensities of around 40 to 60% of Maximum Heart Rate. It is basically something slow, easy, continuous and long (over 40 minutes). This can be walking, cycling, jogging, etc. You should be able to converse comfortably while doing it (called the talk test). This type of training is good for people just getting started with cardio work. It is reasonably good for fat loss, especially in very obese people. It is also the least demanding form of aerobic training. This type of training is still popular at the gyms, but I say if you can do it in a shorter period of time why waste it on the treadmill.

2. Medium Intensity, Medium Duration Cardio

• This involves aerobic work done at around 70% of max HR.
• It is harder, therefore it cannot be done for as long, usually between 20 to 40 minutes.
• This is the next step up from the low intensity work.
• This type of training can be used for fat loss and for increasing aerobic capacity.
• It is characterized by the beginning of heavy breathing but not so much that you are soon out of breath and must stop.

3. High Intensity, Short Duration Cardio

This version of aerobic work is done at around 80 to 85% of HR max. That point, at 85% of your HR max, is generally considered to be the Anaerobic Threshold, though this can vary depending on genetics and fitness level. This is a very demanding form of training. It is done for between 5 to 20 minutes generally, depending on fitness level and intensity.

4. Aerobic Interval Training

• The first way of doing aerobic interval training involves doing a period of moderate to high intensity aerobic work, alternating with a period of rest of low intensity work, e.g. 3 minutes of fast running then 1 minute of slow walking, repeated 4 times.
• You can vary the intervals and intensities to your liking, e.g. 10 minutes of moderate work, 2 minutes easy, 1 minute hard, or perhaps 5 minutes hard, 5 minutes easy.
• The key is variation during the work while not working so hard that you must stop completely.

Variety can make or break your workout, mix it up and you won't get bored.

5. Anaerobic Interval Training

• This type of training involves going hard for short periods of time then resting for equal or longer periods of time.
• It is done at intensities of 85 to 100% of your HR max.
• Here is an example of how it works: sprint as hard as you can for 30 seconds, walk for 30 seconds, sprint 30 seconds, walk 30 seconds, etc. Repeat 3 to 6 times depending on fitness level.

Another great workout to do outside, running uphill or sprinting to the next tree.  I usually have the clients do sprints, then walk, jog, shuffle etc, its a great way to mix in with private personal training clients

6. Fartlek Training

• Translated from Swedish, this means speed play.
• Basically, you mix up all of the above types of training together into one session. You might run for 10 minutes, sprint for 30 seconds, walk for 2 minutes, run fast for 2 minutes, jog slowly for 5 minutes then sprint again.
• It is a good way to work through the entire intensity spectrum as well as to prevent boredom.

This type of training I use outside at the playground during my Get Fit Classes especially during the nicer weather.

7. Circuit Training

Circuit training is basically aerobic weight training. Set up a number of stations with a variety of exercises that work the entire body, e.g. bench, curls, pulldowns, leg curls, etc. Use a fairly light weight that you can lift without going to failure for a preset period of time. You will do each exercise continuously for a specified time interval, e.g. 1 minute at each station and go through the cycle 1 to 3 times. You can mix in treadmill work, skipping, cycling, etc. to add variety. It is a reasonably good way to do aerobic work and weight training work at the same time. It also has the advantage of working the entire body instead of just the legs as most forms of aerobic training do. I use this method of training mostly in my Get Fit Classes along with a music program that keeps you moving.

8. Tabata Method

This is a very intense type of interval training that involves short, VERY high intensity work periods with very short rest periods. An example of this would be sprinting (about 90 to 95% of all-out) for 15 seconds then resting for 5 seconds then doing it again.

The Tabata Method can be done with any type of cardio activity and can also be done with weight training as well.  
I have a training program using this method, it can be very hard, challenging and so worth it.  

The Benefits of Exercise

Exercise can prevent, treat and/or manage the following conditions;

·        Heart Disease - Cardiovascular exercise (walking, aerobic, cycling, climbing stairs, and swimming) strengthens the heart, significantly decreases resting heart rate, and reduces the workload on the heart by making it a more efficient pump.  A well conditioned heart is less vulnerable to heart attack.

·        Stroke – Physical activity prevents strokes by lowering blood pressure and blood cholesterol, managing diabetes and maintaining a healthy body fat level.

·        Obesity – Cardiovascular exercise burns calories.  Weight training stimulates muscle growth, which increases resting metabolic rate.  Combining these two in a regular exercise program creates a caloric deficit, which decreases body fat and promotes weight loss.

·        High Blood Cholesterol – Exercise raises the level of high density lipoprotein/HDL, the good cholesterol.  HDL removes low density lipoprotein/LDL, the bad cholesterol and reduces your risk of developing heart disease.

·        Adult Onset Diabetes Being overweight and under fit are the two main causes of Type 2 diabetes.  You will significantly lower your risk of developing adult onset diabetes and other diseases associated with aging by becoming and staying active throughout your life.

·        Osteoporosis – Weight training exercises stress the bones in a positive way to absorb calcium and to promote the growth of stronger, denser bone tissue.

·        Low Back Pain – Stretching exercises promote flexibility in the lower back and hamstring muscles.  Weight training exercises strengthen the abdominal and back muscles.  When performed regularly, these two types of exercises work together to reduce the risk of back pain and/or diminish its severity.

·        Stress/Anxiety – Cardiovascular exercise helps you effectively manage stress.  Aerobic conditioning lowers resting heart rate and causes the heart rate to raise more slowly in a fit person when stress occurs or when physical activity levels increase.

·        Depression – Exercise is nature’s best physiological tranquilizer.  During aerobic exercise, powerful hormones called endorphins are secreted that produce natural feelings of well-being, which can help control depression and relieve some kinds of emotional anxiety and stress.

If you or someone you love suffers from any of these diseases please refer them to me and I can help.  Sign up for newsletter for other tips, exercises, etc

21 Days to Amaze Program

Drop a Dress Size guaranteed when you follow the program.

When the words "muffin top" no longer make you think of baked goods
When you’re not yelling bingo because you have won but because you have bingo wings
When you have saddlebags and they are not on your horse
When you have junk in your trunk and you’re not talking about your car
When you have a beer belly and you don’t even drink
When you ordered a double you didn’t mean your chin

Program includes;
• Healthy meal plan with recipes and shopping list for 21 days
• Stabilize your Core class’s 2x a week for 3 weeks
• My core stabilizing video emailed to you with written instructions
• Small group strengthening, flexibility and cardio classes 2 x a week for 3 weeks
• Additional cardio program for NON group workout days
Get a jumpstart on your New Years Resolution NOW!  Only $149

Sign up now or call me if you have any questions at 719-640-3182

Procrastination gets you nowhere. So stop doing it.

Ladies, you know you're among the 20% of people who chronically procrastinate if you Google “stop procrastinating”: instead of doing something else.  You probably also know common coping techniques like:

* making to-do-lists

* breaking large tasks into smaller ones

* rewarding good behavior

Well, these techniques won't work if we don't have insights into ourselves! Procrastinators are notorious for saying they work better under pressure.  If you have been procrastinating on some important things in your life (like building a part-time business for yourself and your family), you'll find these tips very useful:

1) Don't wait for inspiration! So many people have this mistaken belief that our motivational state has to match the task at hand.  That's not always the case and if you keep waiting for inspiration ... you might be waiting for a long while.

2) Just get started! This tip is similar to Nike's "Just do it!".  The best way to get a project or task done is to GET STARTED (not tomorrow, not later, but right now)! As soon as you get started, your perception of the task changes completely. Some projects are unpleasant from the beginning to the end ... just keep at it ... just keep plugging away!

3) Aim low!?!? Studies have shown that many procrastinators are closet perfectionists who have trouble meeting their own standards.  If you start with the minimum, you can work your way to the bigger parts of your project. You don't need a big paw-wow meeting for every project you start; you just need to get started!

 4) Remove psychological barriers. If you don't like certain tasks, you might want to combine them with a more pleasant activity. If you don't like writing reviews for your review blog because you find writing might not be your strongest suit, you might want to put your favorite tunes on and write to the sound of music you love!

5) Manager your time. If you want to maximize your time, make a schedule of activities outside of work (including things like sleeping, eating, appointments, kids' activities, exercise ... etc.) to reveal how much free time you really have. This will help you realize that the more you procrastinate, the more you are wasting precious time. If you want to build a business part-time, you'll be able to see how much time you have in a week for that activity.

6) Be gentle! You must be kind to yourself and you'll want to pardon the occasional relapses that come with establishing new habits. Remember that it takes 21 days to establish a new habit. If you are starting a new part-time business, it might take you a few weeks before you are able to get everything to fit. Those who self-forgive are more likely to pick themselves up and try again until they make everything fit.  I have a Create your own habit with my 21 Days To Amaze Program

90 Days to a New You Success Story

My husband and I have been on the ‘Eating Plan’ (as we like to call it) since the end of August.  I have lost 7 lbs and 6 ¼ inches.  He has lost 9 lbs; he did not do any measurements! The plan itself is easy to follow (lots of recipes), plenty to eat and varied.  Cooking meals for the family has not been an issue.  The menu is easy to adapt to a family; the boys get to eat the carbs that we cannot on the ‘No Carbs’ day.  We have all enjoyed the smoothies – in fact they ask when they are on the menu! I have enjoyed being able to get into clothes that have stayed in my closet for too long.  Plus, it is great to put on a pair of jeans/pants and NOT have that ‘muffin’ top before I even sit down!!!  Belts have moved up a notch or two!!  Graeme’s shirts are not filled to capacity!  We have both had people notice that we look a little ‘slimmer’! It really is a great way to train yourself to eat better- more vegetables, less carbs and the ones you do eat are the more complex, healthier ones.  And, to be more aware of what is passing through the ‘lips’.  We would recommend using this eating plan and adding in exercise too.  This really helps on the days (like Halloween) when you are ‘tempted’!  We have both kept the lbs off even after a ‘splurge’. Thank you to Wanda for first trying the plan out and recommending it to us.  Bernie & Graeme M, Colorado Springs

What They NEVER Told You About Eggs

Great article by Cassandra Forsythe-Pribanic, PhD, RD

The Egg: this three letter word invokes almost as much fear into the hearts of Americans as our other favorite “deadly” three-letter word: F-A-T.

However, it’s finally time to crack the misconception that eggs are bad for our health, because they’re absolutely not.
It’s unfortunate, but many people still think that you cannot eat more than one egg per day, or even more than 3 eggs per week because if you do, you’ll develop high blood cholesterol levels and fatty arteries. But, this could not be farther from the truth.
So, why do we think this way?
In the 1960’s consumers were first “warned” about eggs as being a major player in the development of heart disease… without any conclusive evidence to back up this claim. News articles overwhelmingly focused on the egg- cholesterol - heart disease link when there was no real proof for this message.
Eggs were so demonized that egg substitute products became all the rage for cooking and baking, but they were no better, and sometimes far worse, than the whole egg itself.
Today, consumers need to understand that eggs are not evil, but in fact are healthy and important components of our diets.

High Protein Quality
First and foremost, eggs an inexpensive source of high quality protein that almost everyone can enjoy in various ways – from scrambled eggs to deviled eggs to green eggs and ham, eggs are a versatile way to quickly and easily get more protein in your diet. And, they’re not just for breakfast, but for lunch and dinner too!
In terms of protein quality, most foods rich in protein are measured in terms of the availability of that protein to effectively promote growth (cell growth), and this term is known as biological value.
Based on the amino acids contained in an egg and its ability to stimulate growth, egg protein is only second to mother’s milk for human nutrition.

On a scale, with 100 representing top efficiency, these are the biological values of proteins in several foods:

Whole Egg	94
Milk	85
Fish	76
Beef	74
Soybeans	73
Beans, dry	58

Biological Value of Protein Foods

Nutrition Powerhouses
Secondly, eggs are powerhouses of nutrition:

•    Eggs are among the few sources of naturally occurring vitamin D and K, which are known for cancer protection and longevity.

•    Eggs contain the highest source of dietary choline (125mg/egg), which is a nutrient necessary for proper nervous system development and structural integrity of cell membranes; particularly, choline is necessary for brain development in infants to impart lifelong enhancement of memory and attention.

•    They supply 6.3grams of high quality protein, 5 grams of fat primarily consisting of an even balance of saturates and monounsaturates, with less polyunsaturates, and barely no carbohydrates at all; they’re the perfect low carbohydrate food.

•    Some designer eggs contain up to 200 mg of DHA, the essential omega-3 fatty acid needed by all humans for normal development and functioning, and prevention of depression and memory loss.

•    The whole egg contains 166 mcg of lutein and zeaxanthin, two super antioxidants that contribute to eye health and prevent common causes of age-related blindness; research shows that the bioavailability of these nutrients from eggs is higher than other foods with higher contents.

Eggs Do NOT Cause Heart Disease

In November 2010, a paper was published by Canadian medical researchers entitled, “Dietary cholesterol and egg yolks: not for patients at risk of vascular disease”.

The authors stated that: “Patients at risk of cardiovascular disease should limit their intake of cholesterol. Stopping the consumption of egg yolks after a stroke or myocardial infarction would be like quitting smoking after a diagnosis of lung cancer: a necessary action, but late.”

However, prior to this paper, over the past 10 years, numerous studies, both clinical and observational, were published with the findings that there is no connection between egg consumption and heart disease risk, especially in healthy individuals.

For example, Dr Maria-Luz Fernandez and colleagues have been investigating egg nutritional health for more than a decade and have published findings such as:

•    “Revisiting Dietary Cholesterol Recommendations: Does the Evidence Support a Limit of 300 mg/d?”. Overall, no study has yet shown an association between egg intake and risk for heart disease and there is no compelling epidemiological or clinical trial results that show compelling evidence for limiting cholesterol intake to 300 mg/day or restricting egg consumption.

•    “Dietary Cholesterol from Eggs Increases Plasma HDL Cholesterol in Overweight Men Consuming a Carbohydrate-Restricted Diet”. Raising HDL cholesterol is often called impossible, but is necessary to protect against plaque build-up in your arteries (HDL carries it away). This study shows that it can be easily increased in overweight men (a population very susceptible to heart disease) by reducing carb intake and using eggs in the diet regularly.

•    ‘Pre-menopausal women, classified as hypo- or hyper-responders, do not alter their LDL/HDL ratio following a high dietary cholesterol challenge”. When 50 pre-menopausal women (another very susceptible heart disease population) were given either an egg a day plus cholesterol from other foods, or a cholesterol-free egg substitute for 30 days, did not experience the development of an ‘atherogenic lipoprotein profile” regardless if they were hyper or hypo-responders to dietary cholesterol.

Overall, dietary cholesterol from eggs does NOT cause heart disease, rather a lifestyle and a diet high in foods that elicit increased inflammation, hyperglycemia and oxidative stress induces increased atherosclerotic build-up and increased risk for heart attack or stroke (among other diseases).

As such, it is wise to follow a diet low in sugar, void of processed foods, artificial chemicals (flavors and colors), preservatives and pesticides and avoid smoking and excessive alcohol consumption, and replace it with a whole foods, natural, plant-rich diet balanced in protein, carbohydrates and fat to minimize heart disease risk.

Avoiding eggs is not the answer – in fact, including eggs in your wholesome diet will actually benefit you more . Two eggs provide 13 grams of protein, ~10 grams of fat, and plenty of nutrients you barely find in any other foods. This will keep you satisfied, healthy and energized for hours after any meal and will help you choose other healthy foods at the right times.

However, If you choose not to live a healthy lifestyle with whole foods, adequate sleep, plenty of exercise and minimal toxins, and/or you already have heart disease, you may be advised to limit your intake of egg yolks because it may acerbate your current situation.  If you are unsure of your eating habits, please contact me and if you find you are not getting enough of the nutrients you need go to Prograde for your nutritional supplemental needs.

Would you like to figure out why you have trouble losing weight?

I’m reading a great book by an author friend of mine called The A List: 9 Guiding Principles for Healthy Eating and Positive Living. If you’re looking to eat better, lose weight for good and gain confidence for life, I would tell you to go to her website right now and get yourself a copy. You can go ahead and do that, but, as you know, buying a book alone can often be more shelf-help than self-help as it is only in learning how to apply what you learn that is what’s going to make the book actually work for you. How many books do you have on your shelf that you haven’t read yet? 

This is where it gets even better… Roslyn just emailed me to tell me about this new coaching program she’s offering called the FREE MY WEIGHT NOW Weekend Jumpstart program. It’s a group teleconference weight loss coaching program where Roslyn helps you take her book from the page to action to kickstart your weight loss results now. Since it’s all done by teleconference, you can join regardless of where you live. The program is only $149.00 for a limited time ($497 regular value) and it even includes a copy of her book ($22.95 value) and The A List Electronic Workbook Companion ($15.95 value) PLUS she’s even paying the shipping so you save there too. 

Register now and you’re getting a package value of over $542.00 for only $149.00, that’s 73% off the regular value. Don’t wait! Reserve your space while there are still spots available. 

Go to http://roslynfranken.com/aff/xp.php?id=14 now and click on the link for WEIGHT LOSS COACHING for full details, choose a weekend and get yourself registered.

Reading her book and joining her jumpstart program is a great beginning and you will learn many facets of the program to use and when you are ready to add the very important component of exercise into your program, contact me and I can help you get started.

No Get Fit classes this week except tonight.

I will be attending the I Can Do It conference in Tampa this week, this serves as a reminder that there will be no classes Tues 11/8 thru Mon 11/14.

Are you 3 or 6 months away from your wedding? Maybe even a year, wanna get into the dress you really dream of?

What bride doesn't want to look and feel absolutely stunning on their special day? What bride doesn't want her bridal party to look beautiful in their bridesmaid dresses? Even mom can look better and feel better on that happy stressful day. Would you want lean, strong arms and back? How about a strong core? Killer legs? Glowing skin and healthy hair? Let's identify your goals and get you started a program right away, instead of waiting till you are a month away! Get in great shape and have an unforgettable time with your entire bridal party.

You can even exercise with the bridal party to make sure everyone is on track, looking and feeling better for the days ahead. Great time to talk about the details on a more regular basis too instead of emailing everyone.

What a great gift it would be if your friends and family gave you the gift of health and even better if they worked out with you. Get 6 bridal party members together and you and the groom can exercise for free.

Whether you are in the beginning of your planning process or 6 months out from the wedding date, its important to give thought to your health as well. Have you thought at all about fitting into your wedding dress without having to starve yourself at the last minute?

Planning your big day and getting upset, frustrated and stressed out is not going to make you a pretty bride. The closer you are to that special day the more hectic your schedule is going to get and you are going to possibly unconsciously put your health on the backburner, especially if you find your not fitting into your dress at your last appointment.

Plan out your exercise schedule like you would your wedding plans. Whether you are 3 months or 1 year away from your big day, you need to schedule it in.  Fit exercise into that schedule and as you get closer to your wedding date, you will find you can enjoy the process instead of getting upset about every little detail.

Now is the time to start planning for your wedding. You could literally go to a bridal show every weekend if you wanted to. I can only imagine how overwhelming that could get to be. Lots of choices on what photographer to use, what kind of cake you would like to offer, where to have your reception is probably one of the hardest choices based on your date, location and budget.

One thing I don't see on most of the wedding checklists is stress relief because of all those choices you are going to have to make over the next few months to a year and exercise programming to get into the dress of your dream. Its very important to take care of you during these happy stressful times and sometimes you are the last thing on your wedding checklist to take care. You should be number 1.

How That "Extra" 20 Pounds Is KILLING You

Here is a great article By Kevin DiDonato MS, CSCS, CES

The American and the world's population are in danger.  Not due to warfare or famine, but to complications related to being overweight or obese. 
In America alone, the CDC has delivered a stern message about the state of our health.

Our society has become an obesogenic society.  Diets are full of unhealthy foods.  There are less physically active then 20 years ago.  And for some reason we can’t put our forks down, leading to increased food intake.  
These three characteristics have increased your risk factors, especially our children's.

Twenty years ago, overweight and obesity were in the minority.  Today, healthy weight individuals are the minority.

Find it hard to believe?  Check out these statistics on what being overweight or obese has done, globally and locally.

• America has the largest population of overweight and obese individuals.

• 33% of our population are obese - that is a 60% increase from 20 years ago.

• 1 in 6 children are obese.
• There are over 300,000 obesity related deaths per year, second only to tobacco related deaths.

• Two-thirds, or 167 million Americans, are overweight.  One-third of those individuals are clinically obese.

These are sobering statistics and make for a very sad state for Americans and the world.  For hundreds, if not thousands, of years people understood the importance of healthy eating, physical activity, and calorie restriction which kept us fit and healthy.

This all changed with the introduction of processed foods loaded with sugar and extra calories.

So you are not obese.  Great!
But you might be 10, 20, or 30 pounds overweight.  What’s the big deal?  So you might be unhappy with how you look naked, or that your clothes do not fit right, or that you find it harder to get up in the morning and your joints creak with every step you take. But really, what’s the big deal? You’re going to drop the weight at some point, right?

Being as little as 10, 20, or 30 pounds overweight, you are putting your body at increased risk.  Confused?  Let me explain.

Being overweight starts the process in your body which can lead to future complications.   You are incubating unhealthy conditions, which puts the brakes on weight loss and healthy living.

Here are the top 3 reasons why being overweight is ruining your health and fitness goals.Your Fat Cells Are Becoming UnhealthyHealthy fat cells work by releasing hormones that control metabolism and energy expenditure.   Having a little extra padding begins the process of turning healthy fat cells into “sick” fat cells.

Fat cells that are healthy, release a hormone called Leptin. 
Leptin tells the brain when we are full.  Sick fat cells release Leptin, but it is unable to tell your brain you are full.  This results in increased appetite, increased cortisol levels, and resistance to the good hormones.

One amazing function of fat cells is the ability to store fat from your blood.  When your body becomes resistant, the fat cell becomes inflamed preventing it from storing fatty acids.  Scary thought, since the fat needs to go somewhere!

This also affects Adiponectin, which keeps your body fat levels low by breaking down fatty acids.  Where?  In the muscle of course.  Without adequate Adiponectin, your body is unable to breakdown fat in the blood, resulting in the fat landing in other organs and sites on your body.

Increased Inflammatory Response
Disease typically starts as an inflammatory response.  It can happen anywhere in the body.  When inflammation hits adipose tissue, watch out!  Now you have a reduced ability to store fat.

Sometimes inflammation is good for us. 
It can help heal wounds by sending nutrients to the area.  However, when the inflammation response does not stop, it really, REALLY hurts your body.

When cells become inflamed, they can become resistant to the hormones that keep our fat cells healthy.   When cells become resistant to insulin and leptin, there are more fatty acids and sugar in the blood. 
This leads to the increased possibility of developing metabolic syndrome.

And it also raises cortisol levels in the body.  Increased cortisol leads to higher fat levels.  Period.
Increased fat stores increase your disease risk and inflammation in the body.  You are then going around and around in circles with only one way to get off!

Increased Disease Risk
Packing on a few extra pounds increases the risk of developing diseases. 
Obesity can lead to metabolic syndrome, diabetes, and heart disease. 
In fact, overweight and obesity levels have created a sharp rise in diabetes.  Eighteen million people in America suffer from diabetes and 221 million in the world.  Those are staggering numbers!

Overweight individuals have an increased risk of developing diseases than healthy weight individuals.  
Heart disease, another disease associated with being overweight, has also risen dramatically.  Heart disease is one of the most preventable diseases.   Overweight individuals have a 10-50% chance of dying from obesity-related conditions, with most coming from heart disease.Being a few pounds overweight starts you down a dangerous path.
Chronic disease can possibly lead to premature death. 
But there is an answer for you!
By increasing physical activity, watching your diet, and the amount of calories you eat, will eventually lead to lower fat stores and decreased disease risk. 
Making drastic lifestyle changes to curb your weight gain and return you to a healthy weight, reduces your risk factors for developing chronic diseases.  How?  I mentioned your Adiponectin levels and how being overweight your levels drop.  By shedding the extra weight, you help your body raise Adiponectin levels.   You are then able to burn more calories by burning those devious fatty acids. 
Losing weight helps your body release the right hormones, at the right time, which helps you burn more fat.  Finally, the answer you have been looking for!
It is not too late to change for the better and reverse sick fat cells and make them healthy again.

Diet and exercise is a great start!  But it might not be enough.  
Nutrients found in Prograde Metabolism kick start your body for weight loss.   Prograde Metabolism, in combination with a healthy diet and exercise plan may help you lose weight and keep it off. 
This may reverse your fat cells, letting them thrive and function to keep your weight and metabolism in check!