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Managing fitness expectations

 


 


Some times we put too much pressure on ourselves to succeed and when we don't receive what we want when we want, we often lose motivation.

In this episode we discuss the downfalls of expecting too much too soon from exercise, whether with a personal trainer or on your own.

The Lancet published a study that said the best way to counter the serious health risks of sitting throughout the day was to exercise at least one hour per day. This does not take into account eating habits.

Coach mo, Dr Webster and myself, doing our best to info the world one person at a a time


 

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Americans are Fat

obesity 993126 640It’s no secret that obesity has been on the rise in America.

According to the most recent data, obesity rates for adults exceed 35 percent in four states, 30 percent in 25 states and are above 20 percent in all states. Louisiana has the highest adult obesity rate at 36.2 percent and Colorado has the lowest at 20.2 percent.

While rising obesity rates are nothing new, what’s new are emerging cultural attitudes about obesity acceptance and weight loss. As more people become obese, people who are overweight feel more mainstream and less pressure to lose weight.

Researchers at Georgia Southern University analyzed U.S. government health surveys over nearly two decades from 1988 through 2014. The surveys involved in-person physical exams and health-related questions to participants, aged 20 to 59, asking if they'd tried to lose weight within the past year.

In the early surveys in the 80s and 90s, about half the adults were overweight or obese. In 2014 those number rose by 15 percent to 65 percent.

So while the study found a trend of rising obesity rates it showed that attempts to lose weight declined. People who said they were trying to slim down fell from 55 at the beginning of the study percent to 49 percent towards the end of the study.

The study also found obesity to be most common among African American women with 55 percent obese in most recent surveys.  And there was also a big decline in African American women trying to lose weight.

"Socially accepted normal body weight is shifting toward heavier weight. As more people around us are getting heavier, we simply believe we are fine, and no need to do anything with it," said the study’s lead author Dr. Jian Zhang.

There could also be other reasons why weight loss attempt are trending downward.
Dr. Scott Kahan, director of a weight-loss clinic in Washington agrees that it has become more acceptable in some circles to be overweight.

However, he adds that many obese people still feel self-conscious and want to lose weight but are discouraged by repeated failed attempts at weight loss. Some give up out of feelings of pure frustration.

There are so many crash diets, diet pills and exercise gadgets on the market today that provide extreme, short-term solutions. Even if weight loss occurs people are not able to keep the weight off when they return to old eating habits.

True weight loss requires fundamental lifestyle changes, which can be psychologically, mentally, physically or socially tough for people to achieve without consistent motivation and support. Especially when the people around them are still eating and drinking in unhealthy ways, the temptation just becomes too great.

Obesity is defined by a body mass index (BMI) that measures height and weight to determine normal weight ranges. Those with a BMI of 25 to 29 are considered overweight; 30 and above is obese. A BMI of 30 generally reflects being about 50 pounds overweight.

While the positive side of fat acceptance is that people feel less ridiculed, there’s also a big, dangerous drawback. Being overweight is not just a matter of appearance. Obesity greatly increases the risks to of developing serious, debilitating and fatal disease such as diabetes, heart disease, cancer and many more.

And with obesity comes increased toxic load on the body, as most of the body’s toxins are stored in fat cells. Toxicity can also clog detox channels and cause weight loss resistance, further frustrating people’s efforts to shed pounds.

Doing a whole body detox is one of the best ways to set the body up for successful weight loss. This is not a crash diet, but rather a way to lighten the body’s toxic load while eating plenty of real, fresh, nourishing food. In order to lose weight the body needs to consume enough calories and the right types of foods to keep the metabolism humming. Otherwise the metabolism slows down. So despite being hungry, the dieter does not shed weight.

The 21-Day Body makeover includes herbs and supplements that support the body’s detox channels and suggests a real food diet that keeps people full, increases energy levels and keeps feelings of hunger at bay.

Approaching weight loss the right way is the best way to stave off weight loss frustrations and prevent obesity-related diseases.

 

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Metabolism 101

diabetes 1326964 6401Having a quick and efficient metabolism is the key to weight loss. Contrary to popular belief, eating a very low calorie diet will actually slow down metabolism and stymie the weight loss process. While eating regular, well-portioned, whole food meals can actually boost metabolism.
 
So what exactly is metabolism?
 
Simply put, metabolism is body’s process of converting food and beverages into energy. The metabolic process, of course, is complex but understanding it is not. But first, we have to bust a few metabolism myths.
 
When you eat more calories than needed for basic energy, exercise and daily tasks, the excess is stored as fat to use later. But in modern life, we don’t have food shortages, so most people rarely call upon stored fat to provide fuel. Instead we just carry around those emergency rations as belly or thigh fat.
 
Many people blame their excess fat on a slow metabolism, but actually, metabolic speed can be changed with some effort. So the good news is that we have some control over the speed and function of our metabolism.
 
While metabolism directly influences energy needs, diet and movement influence metabolism. Lifestyle effects weight more than anything else.
 
So here’s some metabolism 101.
 
Your body needs energy even when at rest or sleeping. Energy is required to breath, circulate blood, digest and power organs. The calories needed for these basic tasks is your ‘basal metabolic rate’. And this is determined by your age, sex and body composition. While you can’t change your sex and age, you can change your body composition.
 
To raise metabolism we must focus on body composition. Here are 4 ways to increase metabolism through body composition.
 
Studies show that caffeine increases metabolism for up to three hours after consumption. It also reduces fat oxidation. Though this is good news, it’s not license to go overboard on coffee. Too much caffeine can have the opposite effect by taxing the adrenals. If you can’t feel the effects of caffeine it means you’re over caffeinated.
 
Sleep deprivation will tank your metabolism because it decreases your body’s ability to balance blood sugar levels and increases appetite. The less you sleep, the more you will crave serotonin-boosting carbs. Lack of sleep also increases the belly-fat storing hormone, cortisol.
 
So while sleeping more than you need to will not boost metabolism, not getting enough shuteye will slow it down. Shutting off blue lights (TV, phones, computer screens) 30 minutes before bed will also increase sleep quality by regulating melatonin.
 
This is most surprising for most people. We associate weight loss with eating less, but in reality the body compensates for lower calorie diets by slowing down metabolism. This is a brilliant survival strategy; the body becomes more efficient on less fuel. But it’s not great for weight loss because some people can actually gain weight while dieting, especially post-diet, when normal eating resumes.
 
Eating regularly tells your body that food is plentiful and abundant so it doesn’t need to go into conservation mode and is more likely to burn fat for fuel.
 
When you understand that eating actually speeds up metabolism, it can change your relationship with food and help you ditch low calorie dieting.
 
Choosing the right foods to eat is the key to weight loss, not starvation. Protein is one of the best foods to fuel metabolism.
 
Exercise is a known metabolism booster but it’s important to pick the right type. Focus on building muscle because muscles raises metabolism by burning more calories. And with more lean muscle you can eat more, which raises your metabolism further.
 
Cardio workouts may burn calories but when the exercise stops, so does the calorie burning.
 
Resistance training and high intensity interval training (HIIT) are much better at boosting metabolism. Resistance training increases lean muscle mass and tone, which elevates metabolism while at rest. Resistance training means exercising muscles using opposing forces like dumb bells, resistance bands or your own body weight.
 
HITT uses short, intense burst of activity to spike heart rate. It creates post exercise oxygen consumption, also called ‘after burn’, which raises calorie burn for up to 30 hours post exercise.
 
So don’t blame your hormones for weight gain after 40, focus instead on boosting your metabolism in these 4 ways.
 
 
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These Nutrients Improve Eye health

glasses 1246611 640Failing eyesight is not an inevitable fact of aging. What you eat can contribute to or detract from the health of your eyes and the strength and clarity of your vision.
 
According to Dr. Joseph Mercola, your vision is dependent largely on your lifestyle. Getting the right nutrients from food can go far in preserving vision into your golden years.
 
And if you haven’t spent years eating a nutrient dense diet, don’t worry. It’s never too late to start and prevent further deterioration of your eyes and vision. You may even be able to reverse some of the damage.
 
Let’s learn a bit about the eyes to illustrate this point. Your macula, the part of the retina that’s responsible for central vision is protected by a yellow pigment made of lutein, zeaxanthin and meso-zeaxathin. These compounds protect your eyes, and macula in particular, by absorbing blue and ultraviolet light from the sun and other light sources. The macula is part of the retina, which is located in the back of the eye and contains light sensitive cells that are needed for good vision.
 
Lutein, zeaxanthin and meso-zeaxathin are all plant compounds with very strong antioxidant capacities. Since your body can’t make these compounds, they must come from food.
 
Dr. Michael Mosley discusses his own vision problems and his experiences with nutritional intervention in an episode of the BBC program “Trust Me, I’m a Doctor,” which aired on September 8, 2016.
 
The program discussed the importance of certain nutrients and foods for good vision. Lutein and zeaxanthin can be found in dark leafy greens like kale and spinach. Both can also be found in bell peppers, corn and saffron.
 
Meso-zeaxathin is generally not found in plants but is present in some fish. However, this compounds is thought to be made from lutein in the body.
 
“These pigments, once we eat them, appear to be important in our vision and in helping keep the macula healthy”
 
For this reason, taking lutein and zeaxanthin supplements can also make a difference.
 
Mosely underwent several tests to determine the health of his retina, which determines his night vision, ability to see color and protection against UV and blue light. The results were poor due to Mosely’s prior health history with diabetes. He was not able to detect color well and his night vision and perception of detail was poor compared to young people, but consistent with his age.
 
He then took a 90-day supply of lutein and zeaxanthin supplements and retested three months later.
 
The retest showed obvious improvement. He had better night vision, perception of color and macular protection.
 
The leading cause of blindness and cataracts, among the elderly, is caused by macular issues. And these nutrients may prevent or slow down age related macula degeneration, according to some studies.
 
There is no recommended daily dose of lutein and zeaxanthin, but studies suggest that the average American adult gets only 1 to 2 mg of lutein from their diet daily. Lutien is found in green, orange and yellow colored fruits and vegetables. Orange pepper, in particular, had the highest level of zeaxanthin, while dark, leafy greens have a higher percentage of lutein.
 
Egg yolks, healthy fats and protein are also important for eye health. While they don’t have as much of these eye-boosting compounds as produce does, what they do have comes in a highly absorbable form.
 
Pastured, free-range eggs have a bright yellow yolk, which signifies more lutein and zeaxanthin. Adding eggs to your salad can increase absorption nine fold. And you will want to eat these foods as close to raw as possible. Heating eggs and greens damages the compounds and makes them much less effective at protecting the eye.
 
There’s also supplementation. Research shows that 10 mg of lutein, 10 mg of meso-zeaxanthin and 2 mg of zeaxanthin per day for one year helped improve vision in adults with normal vision for their age.
 
Mosely, who already ate a diet high in eye-friendly fruit and veggies concluded that adding supplements provides additional support.
 
But supplements alone won’t help. Eating a diet high in fruits and veggies like the one suggested by the 21 Day Body Makeover will not only improve eye health, it will detox the liver, which is also strongly connected to eye health.
 
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Matching Your Food Fitness to Female Physiology

 

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