Healthy diet = healthy brains??

A new study found that obese people have 8 percent less brain tissue than normal weight individuals, and those who are classified as overweight have 4 percent less brain tissue.

Researchers called this "severe brain degeneration" and they found these brains were not only smaller, but that they had aged prematurely as well. The brains of the obese and overweight looked 16 and 8 years respectively beyond the brain age of normal weight individuals.

Bad diet and an increasing reliance on processed foods were cited as the primary cause of obesity. But, have you ever thought about why a bad diet is a bad diet? Largely, it's due to all of the man-made chemicals in it.

What is generally considered a healthy diet is comprised of lots of fresh fruits, veggies, hormone free meats, nuts, and whole grains, and it contains far fewer chemicals. Ideally, it contains none.

In truth, processed foods almost always contain man-made chemicals because they'd have an extremely limited shelf life without them. But chemicals in processed foods don't stop with just preservatives; they include chemicals for flavor and color, and even unlisted chemicals that fall under the artificial flavors label. Most processed foods also contain genetically altered materials these days, which just adds to the problem.

The act of processing, even if it starts with a natural food (which it doesn't always), alters the natural structure of the food and changes it from nature's design with which we're biologically compatible. This too causes problems. The natural enzymes in the food are destroyed and processed food is practically devoid of any enzymes. Enzymes are the sparks that start the essential chemical reactions our bodies need to live. They are necessary for digesting food, for stimulating the brain, for providing cellular energy, and for repairing all tissues, organs, and cells.

When you look at it this way, it makes you wonder...

Is the actual fat on obese bodies causing the brains to shrink? Or is it more likely caused by the lack of enzymes and all the chemicals in the food that these folks are consuming in abundance?

The clean plate club

The clean plate club is one of the worse invention there is. Eat slowly until you are full, chew properly, stop before you get "stuffed". If you are eating quality food, this will prevent you from gaining weight. Cleaning everything on your plate is the worse measure for what your body actually needs. Listen to your body!!

If you need to develop the habit, try eating with a blind fold... you may be surprise how much food you actually leave out. Of course try not to stab yourself in the hand in the process.

You could also start with half portion, wait a bit when you are done and refill if you are truly hungry.

Be smart, be healthy

Funniest Ways to Answer “Does This Make Me Look Fat?”

If you ever had one of these answer directed at you, it may be time to consider doing something about losing weight.


Question... "Does this make me look fat?"....

Answers:
“Hold on a second, there’s a fat chick blocking my view.”

“Nah, you just have really relaxed muscles.”

“No, the dress fabric must be really thick.”

“Uh, no hablo ingles”

“No, I just have my eyes set to widescreen mode.”

“You’re just festive!”

“No, but your mom is.”

“That depends… do I look stupid?”

“No! You’re glowing! When are you due?”

Work your core

Everyone wants flatter abs, and a lot of people try to “spot reduce” by doing ab exercises to try to get them. The problem is, you aren’t going to lose fat from your midsection by doing 1,000 crunches. It’s just not going to happen.
What I like to do instead is Core Exercises. You see, you need to achieve overall fat loss before you will see the results you want around your abs. In order to do this, you need more complete workouts. By doing core exercises, you will find that you are working more than just your abs, which are very small muscles compared to most others in your body. By working larger muscles, and muscle groups, you are far more likely to see the fat loss results you are aiming for.

7 Reasons Core Exercises are good for your personal training routine:
1.Core exercises improve your balance and stability
2.Core exercises don’t require specialized bulky equipment
3.Core exercises can help tone your abs
4.Stronger core muscles make it easier to do almost all other physical activities
5.Core exercises can be done at your own pace
6.Core exercises can be done from the comfort of your own home
7.Core exercises can help you reach plenty of your other fitness goals

Now it’s time for the workout. Perform the following as a giant set. A giant set means you go from one exercise to the next with no rest between exercises. After the last exercise (double crunch), rest 1-2 minutes and repeat. Perform 3 total giant sets for as many reps as possible on each exercise.
Breathe freely and deeply during each exercise. Focus on tightening your deepest abdominal muscle — the transversus abdominis — during each exercise. This is the muscle you feel contracting when you cough.

FITBALL CRUNCH
Start – From a seated position on the ball, walk your feet out until the ball is fully supporting your mid to lower back region. Cross your arms over your chest or place your finger tips lightly on the sides of your head.
Movement – Contracting the abdominals, raise your upper body about half way up until you feel a full contraction. Slowly return to the starting position.
Key points – Exhale while raising your body. Inhale while returning to the starting position. Be sure to keep your head and neck relaxed.
Caution – The ball should not roll forward and back – it should remain stationary. For added support spread your feet wide the first time you try the exercise.


REVERSE AB CURL
This exercise is for the lower abdominal region and is very challenging.
Place all your focus on the lower abdominal area contracting. It may be difficult to initially concentrate on the area, but once you master the movement with the correct mental concentration, you’ll really feel the area being worked
Start - Begin on your back on a mat with your back relaxed and your hands on the floor by your hips. Raise your legs into the air and focus on keeping your upper back pressed into the floor throughout the exercise.
Movement – Contracting your abs, raise your butt and gently roll your hips off the floor, stopping when you feel a full contraction of your abdominals and can no longer lift your hips. Slowly return to the starting position and repeat.
Key points – Exhale while lifting your hips. Inhale while returning to the starting position.
Caution – Do not swing your legs.


BICYCLE MANEUVER
Research consistently rates the Bicycle Maneuver as one of the most effective abdominal exercises.
Start – Lie on your back on a mat keeping your lower back in a comfortable position. Place your finger tips lightly on the sides of your head and lift your knees up to about a 45 degree angle.
Movement - Slowly go through a bicycle pedaling motion alternating your left elbow to your right knee, then your right elbow to your left knee.
Key points – Your legs and shoulders should remain elevated from the floor during this exercise and the lower to the ground that your legs bicycle the harder your abs have to work.
Caution – Do not pull on your head and neck during this exercise. Do not perform this activity if it puts any strain on your lower back.


DOUBLE CRUNCH
I like the double crunch exercise because if performed correctly, you can isolate the lower and upper region of the abdominals. Please note, contrary to popular belief, we do not have separate upper and lower abs.
Start – Lie on the floor face up. Bend your knees until your legs are at a 45 degree angle with both feet on the floor. Your back should be comfortably relaxed on the floor. Place your finger tips lightly on the sides of your head or have your hands crossed over your chest.
Movement - Contracting your abdominals, raise your head and legs off the floor toward one another. Slowly return to the starting position stopping just short of your shoulders and feet touching the floor.
Key points – Exhale while rising up. Inhale while returning to the starting position.
Caution – Keep your eyes on the ceiling to avoid pulling with your neck. Your hands should not be used to lift the head or assist in the movement.

Pain is relative

TIPS FOR HEALTHY EATING HABITS

1. Avoid processed foods. Of all the healthy eating tips, this is the most important! Processed foods are chock full of unhealthy things such as hydrogenated oils, trans fats, high fructose corn syrup and excessive amounts of sodium. By preparing fresh foods yourself you can control the amount of fat, sugar and sodium you take in.


2. Eat moderate portions. Serving sizes have gotten huge in recent years, to the point where you can get all your calories for one day in a single meal. Plates and cups are much larger, resulting in portion distortion. You think you're eating the same amount you always have, but it is actually another 50 to 150 calories more per meal that you are taking in, which can result in major weight gain. Don't ever “supersize” anything you order. Use smaller plates, it creates the illusion that you are eating more food


3. Eat slower. Taking time to savor a meal allows you to really taste and enjoy the food you're eating, allowing you to eat less. And since it takes about 20 minutes to feel full after eating, the slower you do it the less you'll end up overeating.

4. Don't eat when you're stressed. When under stress your digestion comes to a near standstill and it can trigger digestive upsets. If you are must eat under stress, make it something easily digestible such as fruits of vegetables.

5. Eat many small meals rather than three large ones. This avoids spiking your insulin levels, allowing your metabolism to stay more even throughout the day. It also will help keep you from stuffing yourself on unhealthy snacks or sweets since people have a habit to crave those things when they are “starving”.

Ignore the scale

Yes, it's important to keep up with your weight to know your progress, to avoid major weight gain.
But it's even more important to know your BMI, your body fat and visceral fat.

Weight loss is not just about losing pounds. You need to lose visceral fat and body fat to become healthier. And losing body fat will make you shrink into those skinny pants much faster.

Fins a good scale that will do those analysis for you. If you can't afford one, go to your local doctor or gym and ask if they can measure it for you.

Be smart, become healthy!!!

Poor man's plastic surgery

FAST FOOD DANGER

Fast food is the term given to food that can be prepared and served very quickly. While any meal with low preparation time can be considered to be fast food, typically the term refers to food sold in a restaurant or store with preheated or precooked ingredients, and served to the customer in a packaged form for take-out/take-away. The term "fast food" was recognized in a dictionary by Merriam–Webster in 1951.
Americans treat food as a source of immediate gratification. We want it tasty, we want it cheap and we want it now. To meet this demand, American manufacturers pump their food full of sugar, salt, hydrogenated oils, saturated fats, preservatives, dyes, artificial flavors, and a host of bizarre, unpronounceable chemicals that, if you saw them in their pre-processed state, you would never consider putting in your mouth. Our food is almost unrecognizable as food.
Additives and preservatives often replace all the nutrients and fiber that is removed from the original food source. Calories that have no nutritional value - such as those found in sugary soda and many fried foods - are called “empty calories.”
The portions served by fast food chains and other restaurants are far larger than the recommended portion size for most foods. Food costs for restaurants are relatively low, compared to the costs of rent and labor, so it makes sense for them to offer larger portions that make their customers feel like they are getting a bang for the buck.
As American eat out more and more frequently, they become accustomed to those oversized portion, and think that such portions are normal. The high caloric content of these large servings leads to weight gain for regular fast food customers, and obesity can lead to many dangerous health problems.
Americans are getting fatter and fatter every year. It is estimated that as many as one in five Americans is obese, a condition defined as being more than 30 percent above the ideal weight based on height or have a BMI of 30 or higher . Even more alarming is that fact that obesity rates for children have doubled over the past 20 years, and overweight children are being diagnosed with obesity-related illnesses such as diabetes, sleep apnea and respiratory illnesses that in the past have only afflicted adults.

Here are the top 10 worst fast food for your health:
1. Triple Baconator at Wendy’s
Calories: 1330
Saturated fat: 38 gr
Sodium: 3,150 mgr
Sugar: 11 gr
2. Supersonic cheeseburger at Sonic
Calories: 980
Saturated fats: 24 gr
Sodium: 1,430 mgr
Sugar: 13 gr
3. BK Quad Stacker
Calories: 930
Saturated fats: 28 gr
Sodium: 1,430 mgr
4. Bread bowl pasta form Domino
Calories: 670
Saturated fats: 22
Sodium: 1780
5. Large beef’n cheddar from Ardy’s
Calories: 650
Saturated fats: 11
Sodium: 2200
Sugar: 10
6. Breast-leg biscuit from Popeye’s
Calories: 640
Saturated fats: 15.5
Sodium: 1940
Sugar: 2
7. Chipotle steak salad from Taco Bell
Calories: 900
Saturated fats: 11
Sodium: 1700
Sugar: 7
8. Stack of 4 cheeseburger from White Castle
Calories: 680
Saturated fats: 16
Sodium: 1320
Sugar: 8
9. Jumbo Jack and cheese from Jack in the box
Calories: 620
Saturated fats: 15
Sodium: 1250
Sugar: 10
10. Whopper from BK
Calories: 670
Saturated fats: 11
Sodium: 1020
Sugar: 11


Be honest… how many of those have you/ are you enjoying??

Dare to be great!!!

CHANGE

BUILD MORE MUSCLES

BUILD MORE MUSCLES


Exercise can help you build more muscle mass. By adding more muscle
mass you are adding the most important fat burning tool to your body.
Muscle tissue is the most metabolically active tissue of the body, so
make sure to build as much muscle as possible. Studies have shown that
for each pound of muscle you add to your body, you can burn about 35
to 50 calories more per day. So, if you manage to add an extra 10
pounds of muscle you will be in position to burn approximately 350 to
500 calories more per day. This is without making any other changes to
your diet. In some other research, researchers found that regular
weight lifting training can improve the basal metabolic rate by about
15%.

THE TOP 10 "HEALTHIEST" FOODS!

What better way to get healthy then to start
eating healthy foods that studies have shown can
help you prevent cancer, improve your heart health,
live longer and even burn fat and get slim.


BROCCOLI
The "King" of health vegetables. Loaded with vitamins such as
B-6,A, folic acid, and K also full of minerals like potassium
and calcium. Broccoli also has unique cancer-fighting
properties, activated by phytochemicals indole-3-carbinol and
sulforaphane.


FLAXSEEDS
Combine the warm nutty flavor of flaxseeds with a generous amount
of omega-3 fatty acids and you have a health food superstar.
Sprinkle them on cereal in the morning and enjoy the healthy
benefits they provide as shown in many studies including:

* Lowering total cholesterol and LDL cholesterol (the Bad
cholesterol) levels.
* May also help lower blood triglyceride and blood pressure.
* Keep platelets from becoming sticky therefore reducing the risk
of a heart attack.
* Lignan metabolites can bind to estrogen receptors, this may help
the onset of estrogen-stimulated breast cancer.


GREEN TEA
Many studies support the benefits of adding green tea to your diet.
Some studies show it has cancer risk reducing properties, and a
potential in also decreasing incidence of stroke and heart disease.
Make it habit to switch from regular black tea to green tea.


WALNUTS
Walnuts are rich in heart-healthy omega-3 fatty acids, walnuts are
the first food that the FDA allowed to make this claim
"Supportive but not conclusive research shows that
eating 1.5 oz of walnuts per day, as part of a low saturated fat
and low cholesterol diet, and not resulting in increased caloric
intake may reduce the risk of coronary heart disease."

SALMON
Salmon is another healthy food superstar because it is low in
calories, saturated fat, and is also rich in omega-3 fatty acids
and protein. Research studies have shown anti-inflammatory and
cancer prevention properties and a key role in diabetes and
Alzheimer's prevention plus cardiovascular benefits. Make sure to
Only purchase wild caught salmon and not farm raised.


BLUEBERRIES
If you are looking for an antioxidant punch look no further
then the blueberry. This fruit has the highest level of antioxidants
among fruits. Studies have shown that blueberries can help in
lowering cholesterol, reducing diabetes risk, and even slowing down
the aging process. Combine that with improving motor skills and
urinary and vision health and you have another
top 10 pick for 2012


SPICES
Turmeric has anti-inflammatory properties and may reduce cancer
risk and slow the progression of Alzheimer's.
Studies have shown
that cinnamon can help lower cholesterol and also stabilize blood
sugar.
Ginger looks promising for cancer prevention and is
anti-inflammatory.


POMEGRANATE
Research on pomegranate has shown amazing health benefits including
reducing heart disease risk, lowering cholesterol and blood
pressure, and reducing the risk of certain types of cancer.


DARK CHOCOLATE
Believe it or not dark chocolate actually makes our top 10 list
because of recent studies which show benefits to our cardiovascular
system as well as cancer-protective properties and mood-enhancing
benefits. Just remember to consume in moderation.


HONEY
Honey has many healing properties and research has shown that honey
has a role in digestive health as well anti-bacterial and
anti-viral effects. Remember to use raw honey. Raw honey is the
concentrated nectar of flowers that comes straight from the
extractor; it is the only unheated, pure, unpasteurized,
unprocessed honey. An alkaline-forming food, this type of honey
contains ingredients similar to those found in fruits, which become
alkaline in the digestive system. It doesn't ferment in the stomach
and it can be used to counteract acid indigestion. When mixed with
ginger and lemon juices, it also relieves nausea and supplies energy.
Raw honey is the healthiest choice amongst the various forms of
honey as it has the most nutritional value and contains amylase,
an enzyme concentrated in flower pollen which helps predigest
starchy foods like breads.

Are you fighting for the thinner you?

TOP 5 REASONS WHY YOUR NEW YEAR’S RESOLUTIONS MAY FAIL:

1. Setting vague goals: No resolution guarantees automatic failure more than the vague ones like, "I'm going to eat healthier" or "I'm going to get in shape". If you don’t have a specific goal how will know you have achieve it. Be specific: “I will lose 8 lbs this next month”,” I will schedule a date with my spouse every Friday night”, “I will jog 1 mile , 3 days per week” I will stop drinking soda pop and substitute it with good clean water or a healthy lemonade” or “I will only drink 3 cans of soda pop per week”. Be specific!!!

2. Trapping other people in your resolution: "This year, I'm going to travel more with my family!" Did you ask them if they wanted to go? “This year I am going to work out with my girlfriend”, does she want to workout? If so does she want to work out with you? If you want to have joined goals it’s great but make them jointly, consult with the involved party and reach a mutual decision. Set your own goals for yourself and make them something you can achieve without involving everyone else in your life. For each person you add to your group declaration, you double your chances of it failing.


3. Not doing the homework first: your goals need to be realistic. You can’t just pull them out of a hat without first doing some research or consult with experts. “I am going to lose 50lbs in the next 30 days” … may seems awesome but how are you going to achieve this safely? “I am going to get in shape and run a marathon next month”… again worthwhile goal … but if the only exercise you have had for the past few years is jumping to conclusions and pushing your luck this is again not realistic. Study your material. Know how you are going to achieve your goal, what the proper, safe and realistic steps are to achieve them. Anything else will lead you to stop and never reaching the said goal.

4. Going all out, no restraint, no common sense: getting in shape is top of the list for most people’s goals. But if you have not exercised in a long while, going to the gym and lifting weights for 2 hours or going out to run 6 miles every day will get you most likely injured instead of in shape. You need to take the proper steps. Going too fast, too hard will make it so you stop short of achieving your goals. It will more discouraging than beneficial.

5. Failing to know yourself: The problem most people have with these commitments is that they're picturing themselves as a completely different person with infinite time, money, energy and resources. Know your abilities and your limits. Yes you need to improve them but your starting point might not be the same starting point as your best friend/ neighbor/ co-worker. Be realistic.

Be smart, be healthy!!!

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Happy January!!!

January is back again. Time of the year for new resolutions, new beginnings. It’s a dreaded and loved thing at the same time.

Here are the top 10 resolutions that people will adopt:
1. Spend more time with family and friends
2. Get in better shape
3. Lose weight
4. Quit smoking
5. Take time to enjoy life
6. Quit drinking
7. Get out of debt
8. Learn something new
9. Help others
10. Get organized

In our office, our resolution is to help YOU achieve some of your resolutions.
More specifically:
• Get in shape
• Lose weight
We believe that achieving those 2 will permit you to also achieve some of your other goals, even though they may seem unrelated.

We will make available different offers and post tips galore to help you start the New Year on the right track. The offers will be dated so take advantage of them in a timely manner.

Be smart, stay healthy