Number One Way To Turn BAD Fat Good Again

Hey There! I hope everyone is well. :) Doing my daily digging for my wisdom blog, I came across an email from pro/grade (Great products and info, and available at http://healthystepsllc.getprograde.com ) with a title that caught my eye... Number One Way To Turn BAD Fat Good Again. I know what your thinking, and before you stop reading, it's not one of those...reduce belly fat by following this one simple trick... Nope, just info I assure you. Okay, so Fat has received a bad rap for decades, but we now understand that there are good fats and bad fats. Good fats are essential to a healthy, balanced diet and a well-functioning body. On the flip side, bad fats must be avoided at all costs. This particular article is not about the FAT from food. No, this article talks about the fat your body is composed of. If you are not familiar with the 2 types of fat the human body is composed of, let me tell you, we have White adipose(fancy word for fat) tissue, and Brown adipose tissue. White adipose tissue (WAT) is used as a store of energy and also found in abundance in overweight un-healthy individuals. This BAD fat of the 2 types, should be kept in a low ratio of fat to muscle by eating the "good fats". Brown adipose tissue (BAT) is abundant in small mammals and in newborns and helps them to survive cold temperatures. In adults, it had long been considered to be absent or at least of no relevance. Recent investigations, however, have fueled interest in adult BAT. More energy from the burning of brown fat then burning white fat. So anyway, keep reading and you will now have the inside track on the number one way to turn bad fat good again. Although, I suspect you all ready know what the one thing is... Yep, EXERCISE. :) As you know, exercise is a very, very important aspect for your health. It keeps you strong, flexible, and healthy. Plus – with the added muscle mass – it may keep you fit and trim for years to come. But, I bet you didn't know this about exercise… Exercise and Fat Cells Depending on the type of exercise you do, you can burn extra calories which may lead to overall weight loss. And, if you add in some strength training, then you may alter your muscle tissue (a good thing!), therefore allowing your body to burn even more calories at rest. This could alter your body composition (fat vs. lean muscle mass), allowing for a stronger, leaner, and trimmer body. But new research - that was just presented - shows that exercise may actually CHANGE the composition of your fat cells – for the BETTER! Your fat cells play a larger-than-life-role in metabolism, blood sugar control, as well as countless other important tasks. Brown fat tissue may lead to extra calories burned (when activated due to shivering, etc.). Well, now a new study shows – in both mice and humans – that exercise may lead to changes in the composition of your fat cells – therefore enabling your body to burn more calories and potentially lose more weight. The study used 10 healthy men who performed a 12-week training program that significantly improved their VO2 max. They showed that the training protocol significantly increased some markers of “browning” of white adipose tissue. Whoa! So what does this mean? Simply put, exercise training causes the bad WAT to behave like BAT and burn fat better and release more energy. This better burning of fat, allows for your metabolic functions to remain stable for longer periods of time and increase calorie burn and weight loss. YAY!!! There it is! Don't you just love EXERCISE?! Exercise with Brenda and Michelle = BURN More Fat! CHECK! Take care! Melissa

The NOT So Skinny on Sugars and Sweetners

Many people, like myself, have a bit of a sweet tooth and there’s a lot of different kinds of sweeteners available today and whether they are healthy and safe to use. I’ve done some digging and arrived at a fantastic website and found us everything we’ve ever wanted to know about sugar, plus the lowdown on 25 different types of sweeteners on the market today. I will not be including all 25 however do to blog space. If you want more, in depth detail, visit the website http://www.smallfootprintfamily.com/the-many-different-kinds-of-sugar. It turns out that just 100 years ago, there was only cane sugar, sorghum, honey and maple syrup, and Americans each ate less than two pounds a year of them, total. But today, whether from soda, snacks, cereal, pasta, bread or other packaged foods, Americans each eat the equivalent of 22 teaspoons of sugar a day, adding up to about 160 pounds of sugar per person, per year. And in just 32 ounces of soda, you can easily consume at least a quarter pound of sugar a day! Yikes! So How Much is Too Much? For me the statistic above is enough for me to say, one soda is WAY too much, but let’s hear from the experts… The Heart Association report recommends that most women should be getting no more than 6 teaspoons a day, or 24 grams of added sugar—the sweeteners and syrups that are added to foods during processing, preparation or at the table. For most men, the recommended limit is 9 teaspoons, or 36 grams. This means that one 6-ounce cup of store-bought, flavored yogurt, with the equivalent of about 10 teaspoons of sugar, would put you over your sugar limit for the whole day! Looks like my sweet tooth just became ultimately unsweet. :( Worldwide consumption of sugar has tripled during the past 50 years, consequently, the incidence of obesity and chronic disease has become epidemic. The Standard American Diet contributes to more disease and death than alcohol and tobacco combined. No sweets, no alcohol, no tobacco = no death…check! So this summary of sweeteners comes with a warning: Added sugar in any form is not good for you, so please use it sparingly. And now the not so skinny of sugar. An Inside Look at complex Sugars (Sucrose and Lactose) There are various types of sugar, chemically speaking. Basically, if it ends in -ose, it’s a type of sugar. The Complex Sugars: Sucrose and Lactose break down during digestion into Two Simple Sugars: Glucose and Fructose. Glucose is transported by insulin to the cells for energy, which, unless burned, gets stored away as fat. Yep, you read that right: Sugar, unused, makes you fat. Glucose, ingested in small amounts, below 50 on the Glycemic Index, will help you control your blood sugar naturally. Fructose is the sugar found naturally in fruit and for this reason people tend to think of it as a “body friendly” sugar. But don’t be fooled into thinking that’s a good thing. Fructose travels to the liver where it gets converted to triglycerides. Triglycerides made from fructose are stored as fat, which increases the size of your fat cells, contributing to weight gain and obesity. White Sugars “Regular” or white table sugar is refined and highly processed. It's made up of 50% glucose and 50% fructose. It provides empty calories and zero nutritional value. “Fruit Sugar” or Crystalline Fructose Crystalline fructose is slightly finer than “regular” sugar and is used in dry mixes such as flavored gelatin and pudding desserts, and powdered drinks. Since it is made totally from fructose, it is definitely harmful to your health. Brown Sugars Brown sugars range in the amount of processing they receive, but they are brown because, unlike white sugar, they have not had all of the molasses chemically and physically removed. Common brown sugar is best replaced by one of these naturally brown sugars: Turbinado, Muscovado, Demerara and Rapadura Turbinado sugar is raw sugar which has been partially processed, where only the surface molasses has been washed off. Sugar in the Raw™ is the most commonly known brand of raw, turbinado sugar. Muscovado sugar is minimally processed whose crystals are slightly coarser and stickier in texture than “regular” brown sugar. Demerara sugar is a light brown raw sugar with large golden crystals, which are slightly sticky from the adhering molasses. Rapadura is made from dried sugarcane juice in the form of a brick. It is used in place of refined sugar as a more accessible, cheaper and healthier sweetener. Rapadura is the least processed of the cane sugars, and is rich in dietary iron. Liquid Sugars Corn Syrup High fructose corn syrup contains 55% fructose and 45% glucose, which makes it virtually as sweet as sucrose or natural honey. Today, high fructose corn syrup has replaced pure sugar as the main sweetener in most carbonated beverages, and hides in products like salad dressing, spaghetti sauce, and whole wheat bread, and it is often one of the first ingredients in cake mixes, cookies, sauces, breakfast cereals and commercial baked goods. There is an obvious association between processed foods containing high fructose corn syrup, diabetes, heart disease, and obesity. In my opinion, high fructose corn syrup is nasty, and should be avoided at all costs. Agave Syrup Agave syrup is very high in fructose. This makes it worse for you than either table sugar or corn syrup. Avoid at all costs! Molasses Molasses is a thick, brown to deep black, honey-like substance made as a byproduct of processing cane or beet sugar. Molasses has somewhat more nutritional value than white or brown sugar. The process by which it is extracted and treated with sulfur results in fortification of iron, calcium and magnesium. Calories in molasses are approximately the same as sugar, however it only contains about half the sucrose as sugar. It is also made up of both glucose and fructose. Though it is high in iron, it is also high in calcium, which tends to prevent iron from being absorbed by the body, thus its benefits as a mineral supplement may be a bit overrated. Maple Syrup Maple syrup is one of the many wonders of the world. This viscous amber liquid with its characteristic earthy sweet taste is made from the sap of the sugar, black or red maple tree. Maple syrup contains fewer calories and a higher concentration of minerals than honey, and is an excellent source of manganese, and a good source of zinc. Honey Raw honey is a mixture of sugars and other compounds, mainly fructose and glucose. Honey contains trace amounts of several vitamins and minerals and also contains tiny amounts of several compounds thought to function as an antioxidant and an anti-microbial. Sorghum Sorghum is a highly-nutritious, gluten-free, ancient cereal grain that is minimally processed into syrup, and still contains a lot of antioxidant vitamins and trace minerals. Hmmm...This one just might be okay! :) Sugar Alcohols (Michelle, you might find this interesting):) Xylitol, Erythritol, Mannitol and Sorbitol Sugar alcohols (which end in -itol) occur naturally in plants. Some of them are chemically or biologically extracted from plants (sorbitol from corn syrup and mannitol from seaweed), but they are mostly manufactured in a highly-intensive industrial process from sugars and starches. Sugar alcohols are like sugar in some ways, but they are not completely absorbed by the body. Because of this, they affect blood sugar levels less, and they provide fewer calories per gram. Though sugar alcohols have fewer calories than sugar, most of them aren’t as sweet, so more must be used to get the same sweetening effect. Warning! Warning! Because they are not completely absorbed, sugar alcohols like sorbitol and xylitol can ferment in the intestines and cause bloating, gas, or diarrhea, and they are not recommended for people with IBS or other digestive issues. And, Sugar alcohols like xylitol are highly toxic to dogs. Swerve® Swerve is the latest “natural sweetener” to hit the market. Swerve is a highly-refined sweetening agent made from a sugar alcohol and has been known to cause stomach pains, headaches, and even diarrhea in some individuals. Sugar-Free Sweeteners Stevia The leaves of the small, green Stevia rebaudiana plant have a delicious and refreshing taste that can be 30 times sweeter than sugar, but it has no calories, and consuming it does not raise blood glucose levels at all. Saccharin, Aspartame & Sucralose All three are completely artificial, chemical sweeteners made by highly-industrialized processes. None of them have any calories or glycemic index, and each of them has been linked to cancer, digestive distress, and chronic illnesses in numerous studies. None of them are Real Food and each should be avoided at all costs. So, it looks like no sugar or sweetener is without its health risks. But like all things, in moderation, minimally processed sugars can be a delicious addition to a healthy, real food diet. My sweet tooth is doing back handsprings! I hope you all found this as informative as I did. Have a glorious day! Melissa

Sore Today Strong Tomorrow

Hello everyone! :) I thought today I would find some information on how to ease post-workout muscle soreness. I sometimes feel really sore the next day or even sometimes 2 days after an awesome workout and I am pretty sure I am not alone. Working out might be hard on your muscles, but sometimes for many of us results are all that really matter! I found 5 tips that will help to ease our post-workout muscle soreness, but first, I’m going to explain what that post-workout muscle soreness is. Delayed onset muscle soreness (DOMS) describes a muscle soreness or muscle stiffness that occurs in the day or two after exercise. This muscle soreness is most frequently felt when you begin a new exercise program, change your exercise routine, or dramatically increase the duration or intensity of your exercise routine. DOMS sucks, I know, but it is a normal response to an awesome workout and is part of an adaptation process that will lead to your muscles gaining strength and stamina. This process of muscle recovery builds hypertrophy. Hypertrophy put simply is the noticeable change in muscle size as the muscle cells begin to grow larger and stronger. Thankful for us there is a bright side to all our discomfort! So don’t give up. And to help you and myself assure that we don’t give up here are 5 tips brought to you from LRlifestyle to ease the delayed onset of muscle soreness. 1. Don’t skip stretching! As you get older, your muscles tend to be less elastic, and, as a result, you risk being less flexible. It’s essential to stretch after your workout because stretching generates blood flow and keeps the muscles loose and flexible. Remember, the tighter your muscles are, the more soreness you will feel. Not stretching can also lead to worse things than soreness – painful hyper-extension of joints and tendons! 2. Eat properly after every workout. The more your muscle protein is damaged during a hard workout, the more sore you’ll feel. In the first 30 minutes post exercise, you should consume protein to rebuild the muscle tissue that was broken down and to stimulate new muscle growth. Eat a snack that contains protein and carbohydrates – carbs produce insulin, which reduce soreness. Spices such as turmeric or warming herbs such as cayenne, ginger, and peppermint have an anti-inflammatory effect and help muscle soreness. To help with your muscle recovery, you need foods rich in antioxidants: kiwi, oranges, apricots, cabbage, kale, sweet potatoes and almonds are only a few. Here’s a tip that works – drink sugar free tart cherry juice, it’s full of antioxidants and has wonderful anti-inflammatory effects. 3. Heat is the best for sore muscles. Take a hot bath or step into a steam room. If you don’t have access to a steam room, make a spa at home by getting into your bath tub. Put some Epsom salt, lavender or chamomile oil (both oils are great for tense muscles) into the water and relax for 30 minutes. This decreases inflammation and muscle discomfort and improves circulation. Suggestion: Try Aromatherapies Sleep-Well Bath Soak Lavender & Chamomile™. 4. Stay active and keep working out! You need to mobilize your muscles to speed up recovery from soreness. Even if you feel a little sore, don’t become inactive – this will make it hard to get back into working out! Do light aerobics activity such as walking, stair climbing, or dancing for 15-20 minutes. It’s all about keeping your muscles moving. Go easy on all resistance training and don’t forget to always warm up before exercising. 5. Get a massage or massage the sore area with a cooling balm. Massage brings blood flow to sore muscle tissues and encourages quick muscle recovery. After your hot bath, rub in a natural balm made of anti-inflammatory ingredients such as tea tree oil or cooling menthol. All right guys have an awesome day and stay active! Melissa

Making "What if it works?" A Habit

Creating a new habit, whether it's exercising more, changing your diet or writing a blog post every Wednesday, requires repetition. But how often does it need to be performed before it no longer requires mass amounts of, sometimes complete exhaustion of, self-control? It's going to depend on the type of habit you're trying to form and your desire in pursuing your goal. So are there any general guidelines for how long it takes before behaviors become automatic? No need to Ask Google-- I've done it for you--you'll get a figure of somewhere between 21 and 28 days. Getting back to the type of habit you’re trying to form… As you'd imagine, drinking a daily glass of water becomes a habit or “automatic” very quickly but doing 50 sit-ups before breakfast requires more dedication. Based on studies what this boils down to is that when we want to develop a habit like drinking a glass of water each day or doing 50 sit-ups before breakfast, it could take us over two months of daily repetitions before the behavior becomes a habit. And, while research suggests that skipping single days isn't detrimental in the long-term, it's those early repetitions, 21 days, which give us the greatest boost in habit forming. Shifting gears just a bit, when creating a new habit of exercising more, eating healthy, getting more zzz’s and limiting stress, you may find yourself in a sea of DOUBT. Doubt can be a bad word! Too much doubt can stop us living our lives to the full. Here's the stink of it, we never really know what the outcome of our decisions will be, that's the nature of life. But the person who wallows in doubt never gets anywhere. At some point, after a little looking, you've got to leap. I read that recent studies have uncovered two steps which point to a possible path for escaping the doubt habit. Step one: Shake Your Head. The physical action of shaking your head while thinking about your uncertainty causes one to cancel out the other. Step two: Doubt Your Doubt. When I read this particular step, I thought… “Um what? A bit counter-intuitive don’t you think?” But read on, it makes sense... This particular study makes the case that lack of confidence in your own thoughts is beneficial. For some people having confidence in their doubts just leads to more procrastination, self-handicapping and worse. While shaking your head can't be considered a miracle cure by itself, when used in tandem with doubting your doubt you can work to dispel the original doubt. Taking you back to the creating a habit thing--Brenda is always talking about the danger and the benefit of “what ifs.” Based on what I've just told you, She’s totally Nailed it! “What if” becomes dangerous when based on the premise of doubting your ability to create the habit of exercising more, eating healthy, getting more zzz’s and limiting stress. Good news everyone, “What If” actually does become beneficial when based on the premise of a positive outcome mindset…This is going to WORK! Even more good news, you are NOT alone in this habit creating process. You will have a battery of support which includes, just to mention a few, Brenda, Michelle and of course Me. In theory, with more people working together to change one person's habit, you are in a stronger position. It's not just that we are here to be your cheerleader; it's also that it increases self-awareness and makes the healthy habits permanent. You've already made the decision for a healthier lifestyle through fitness and nutrition, now just use the “What If” to your advantage. Exploit it! Chat Brenda’s mantra…”To Be Positive Is To Be Successful!” Be open to change, be non-judgmental and avoid punishing yourself for pitfalls. Have an excellent rest of your day and remember, BBC is your biggest fan! Talk to you soon, Melissa

Sickness got you Down? Not anymore!

Are you secretly envious of your co-workers and friends who, like superheroes, never seem to get sick? You know, the ones glowing with good health while everyone around them is sneezing, sniffling, and coughing like villains. I’ll be honest, I certainly do find myself a tad bit envious. I suffer from an extremely aggressive immune response to allergens. My upper respiratory system is seized when spring and summer hits and my exercise and nutrition suffers because of it. Allergies may be a different beast from a virus or a bacterium, but the immune response is similar and without a strong immune system your body weakens. I’ve learned that I can’t hate the healthy people. Instead, I can steal the secrets of people who manage to stay above the sickroom fray and take steps to boost my body's immunity and maintain my fitness and nutrition. I share the belief that the holistic approach to exercise calms the mind and relieves stress. The cardio, strengthening, and conditioning help boost the immune system. Followed up with adequate rest and morning sinus rinses, I find that no allergen can keep me down, oh no, I’m gonna keep moving! As you start to train, you start to change your habits, either drastically or with baby steps, the change still takes place. :) You clean up your diet and train more. You will find that you look better, and you’re stronger than you ever have been. One bout of Tabata training, Circuit training or Tactix training with Brenda or Michelle can increase circulation. Whenever circulation is increased, you get far more white blood cells that check for foreign germs and are far more apt to be able to gobble them up. I have a few tips you can make a habit and help your body out that much more. This may not occur to you without being made aware of it, but Pay Attention to Your Mouth. The gums have many blood vessels which provides direct access to your blood stream. Germs get in! It’s been shown that gargling regularly with an antiseptic mouthwash has helped improve dental health and may help fend off other illnesses. Remember this, “An apple a day keeps the doctor away”? Guess what? An Apple a Day Really Works. A natural antioxidant called quercetin, found in red apples as well as broccoli and green tea, may give an immunity boost to individuals under stress. This next tip requires a bit more practice for me… Don't Worry, Conquer Stress! Stop worrying. The fear and expectation of having something adverse happen actually lowers immunity. When people are worried all the time they literally scare themselves to death. To sum it up…stress causes cortisol levels to rise--high cortisol levels weaken the body’s overall immunity--the immune system plummets--you get sick. I’m always preaching to Up Your Vitamin Intake. We have a worldwide epidemic of vitamin D deficiency. Everybody needs vitamin D and having an appropriate amount of vitamin C from fruits and vegetables can boost immunity. The brain is a powerful ally, so Mind over Body. Every thought is accompanied by a chain of biochemical reactions in your body. So a positive attitude can increase levels of nitric oxide, which help to balance neurotransmitters, improve immunity, and increase circulation. Fun fact…Whenever nitric oxide levels are high -- from anything ranging from positive thought to exercise -- you're actually improving your resistance to disease. Those of you that were able to attend the Eat Right for Your Type seminar know how I feel about hand sanitizer, but for those of you who weren’t able to attend I will tell you this—-Only use hand Sanitizer when soap and water are not immediately available. Soap is a detergent. The detergent works to break down the capsule of most viruses and bacteria hand cuffing them in a matter of speaking and hauling them away when rinsed with water. Antibacterial hand sanitizer is NOT 100 percent effective in removing bacteria, most viruses are unlikely to be touched. The bacteria that is left behind will continue to multiply and is likely to become a more powerful pathogen. Wash Your Hands - Over and Over. In order to prevent illness, it's important to wash your hands with soap many times during the day because you're in contact with all kinds of pathogens -- door knobs, stair railings, and other people. You really want to have clean hands. Lastly, I’ve said this already, but Get Your ZZZs. Sleep is one of the best ways to stay healthy. Sleep efficiency is the key, so be sure to practice the sleep hygiene tips I gave you a couple blogs back. :) A good night's sleep will restore the immune system. Always keep in mind the importance of exercise and nutrition. Commandeer the secrets to successful immunity and be sure to listen to your body, it gives you signs. When you start to get stuffy or wheezy, REST so that you can continue your workout regimen and help your body out. If you allow the illness to “set up camp” you will not be able to continue your healthy steps and your body will falter leaving you weaker and making it harder for you to get back on track with your fitness and nutrition. That’s all I’ve got for today. Live well and let others know of your success by inviting them to a complimentary training session with Brenda or Michelle! The gift of health is one size fits all! Talk to you soon. Melissa