Around the corner, is cooler weather, picturesque scenery and great food. What better way to embrace the fall season than rejuvenating and revitalizing your fitness routine. Fall is an excellent time for exercising outdoors: The humidity and temperature are lower, yet there's still some daylight left when you get home from work or school. Many non-profit orginizations schedule walks, races, and family fitness events (often for charity causes) during the fall. By joining in one of these outdoor events you can help fight the hibernation mentality that sets in as daylight dwindles down.
With Fall's cooler air and lesser light on the horizon it's just as important to stay safe as it is comfortable. Here are a few simple guidelines to help guide you along the way.
Cooler weather comes Dress in layers: Get off to a warm start by wearing a shirt that wicks sweat away from the skin (not cotton). You can wear a sweater or fleece coverup ontop of that to help you stay warm. Remember you can always subtract the layers should you get to hot.
Take advantage of the weather by enjoying some outdoor exercise activity. Fall can be a sweet treat for all of the senses. Enjoy the crisp air and try to discover new park trails and new scenery. Wether you ar walking, biking or hiking you are sure to unwind and relax enjoying the fresh crisp air.
Strive for the 3 C's Commitment, Convenience and Consistency: Making a commitment to something that is convenient is easy to be consistent at when it doesn't put you out of your way to much. Start off with a small goal to reach and transfer those goals into visions. Being consistent will help you get into the routine of things.
With it getting darker sooner in the evening be sure to play it safe and wear reflectors: We all know how working out outside can carry some safety precautions but it can also come with a price if you aren't dressed appropriately so that drivers can see you. Make sure to wear some type of reflective gear so that as the sun sets and the glare is low you don't become someones unseen target.
Starting a new workout routine can almost be as hard as picking out a new dining room table. You tend to ask the same questions when scoping the two out.
Will it work for me?
Will it be something I get tired of easily?
Do I see myself happy with this for a long period of time?
Is it in my price range?
The truth of the matter is you never really know if it is a good fit until you try it out. Exercising alone is a task that most people dread. Then there are your select few who depend on exercise to keep moving through the day.
We are here to tell you that as long as you find something you like and take into consideration what your limits are you should have no problem getting into the rhythm of exercising.
Above all else, never give up the pursuit of a healthier and happier lifestyle. It is never too far from your grasp. Each day will present you with new opportunities to make even just one positive change to increase your fitness, improve your nutrition, and or enhance your life. It is up to you to take the challenge on and conquer it.
No matter where you are in your journey to fitness and health, respect your body. It is the only one you have! Nurture your body. Celebrate the miles you have walked, the weights you can lift, and the hurdles you have overcome. Your body is amazing! Forgive the minor setbacks and focus on the positive you continue to achieve!
These last two weeks have been hectic for Kristian. While preparing to start a new radio show,
he has been keeping everyone up to date with all of the statistics for football, training and running after his 3 boys.
While Kristian is making great strides with everything he has on his plate, he is also staying on top of things with his Weight Management Plan by Genovive.
Kristian last checked in on September 11th. At this time he was down 20lbs of fat, he had lost 14.8% body fat and gained 10 lbs. of muscle.
This week Kristian weighed in at 22lbs of fat loss, he is down to 13.7% body fat and up to 12lbs of muscle.
Kristian has shown true determination, motivation and dedication to the program. We at Genovive couldn't be more proud of what he has accomplished!
For more on how you can get on the Genovive program go to this link right here and get started today
1. Your body is a machine. It is capable of many amazing things. Celebrate all of the wonderful things it is capable of like- laughing, running, breathing, dancing etc.
2. Beauty is a state of mind and being. When you feel comfortable in your own skin you wear it on the outside. Walk with confidence, smile more, and stand tall!
3. Don’t focus on just body image. Everyone is beautiful in their own way. Instead focus on you as a whole versus the things you want to change. When you start seeing yourself differently, so will others.
4. Wear clothes that make you feel good about yourself. Add playful pieces to your wardrobe that accent your personality so that it shines through.
5. Do something that makes you happy. Take a walk in the park, read a book, soak in the tub with bubbles. Make “you” time so you can appreciate all the things about yourself.
6. Help others in need. Volunteer at your local church or charity. When you volunteer for others selflessly it makes you feel better about yourself.
All of the above enhance the release of “ feel good” brain chemicals.
It is no secret that most people that start out a new workout regimen do it to lose weight. However, there are the other few % that do it to gain strength and look better.
When choosing an exercise program or new routine do you tend to go for more stength endurance exercises or do you go for more endurance? Perhaps you really don't know the difference between the two.
Today is your lucky day, we will briefly break the two of them down for you so you can see what is a better fit for you!
Muscle Strength: The maximum amount of force that any one or combination of muscle(s) can produce in a single maximal effort
Muscle Endurance: To repeat or sustain a sub maximal force over a prolonged period of time.
Your body is made up of two fibers that signify what your body is capable of handling better.
Slow Twitch: (Aerobic activity) are those used predominately during aerobic types of activities. These fibers have a low fatigue rate compared to fast twitch and have energy systems that require oxygen in abundant supply.
Fast Twitch: (Anaerobic activity) are more suited for rapid and forceful contractions. These fibers do not require abundant oxygen for performance but these fibers will fatigue rapidly.
So you see starting a new exercise program can be a bit more complex than just choosing which one suits you better, it could be what is my body actually built for.
GenoVive takes that question for you and answers it. In our unique and secure DNA kit we will test you on 17 gens; 10 being for diet and food and the other 7 for exercise. Two of those genes that are tested for exercise are the genes that state wether you have a slow or fast muscle twitch. This way your body is getting fueled the way it was built too and energized the way it was meant to be.
Click on this link and watch this short video and see for yourself how GenoVive can help restart your life the right way! http://www.genovive.com/index.php/the-importance-of-dna.html
Weight Loss Wednesday
Have you hit a plateau in your exercise routine? Are you struggling to stay motivated but not sure that you can take one more week of not having any results? Welcome to the club!
Just like with any routine, at some point or another you will eventually plateau for one or more reasons. These reasons being one of the following or both:
Here is one good example why this happens:
- It is important that as you continue your weight loss journey to make modifications to your diet based upon the amount of weight you have lost since the beginning. If you are not doing so, BIG mistake! If you keep eating at this same caloric intake (Pre-weight loss), Your body is either going to store fat, enabling you to build muscle, Stop burning fat all together (Plateau), or you will start to gain back the weight that you have just worked your behind off for.
Imagine eating the same 2,000 caloric diet after 40 lbs of weight loss. You are eventually going to fall off of the wagon all together. You need to modify your diet to the changes that your body is making.
To avoid this here are some minor changes that can help you keep on your weight goal track:
Regardless of how you decide to lose weight, losing weight in itself is hard to do on your own.
The first common mistake that most people make is setting some outrageously unattainable goal that they hope to accomplish overnight. We all know that this is not going to happen. It has taken you a few years of unhealthy eating and your lack of interest to engage in any type of exercise to put on the weight, therefore it will require, time, patience, motivation and dedication to take it off.
To efficiently and effectively lose weight, you need to understand how you view your own body and how it works for you. It is important to begin any weight loss journey with a realistic body image of yourself. To promote change you must clearly visualize yourself becoming more and more like your ideal image. Genovive allows you to do just that. We customize an eating plan just for you based upon your own DNA make up. Taking the guessing out of dieting and see how a simple cheek swab can put you on the path to weight loss success.
Sticking to a weight loss program can be very difficult and takes a lot of sacrifice on your part. You will have to change the way you think about food, feel about food, change the way you eat, and the way you exercise. With Genovive’s DNA test and meal program you get a full secure DNA report that tells you how to eat, what to eat, how your body processes carbs, fats, and proteins as well as how your body responds to exercise. We take the frustration of figuring it out for you. Making it easier to attain the goals you are looking to reach without failure.
Snacking is a habit most of us have become accustomed to over time. When it’s finally time to start losing weight, the “urge” to snack is inevitable and it does not go away without proper nutrition. With Genovive’s meal program you get 3 meals; Breakfast, Lunch and Dinner as well as two snacks. Leaving you fuller longer, which means you are less likely to snack throughout the day. Not to mention our meal program is specifically designed for you based upon your DNA makeup. No other plan can give you what Genovive can.
How many times have you tried to lose weight, only to gain it right back again? Sounds familiar doesn’t it? Well the good news is that , you are not alone. The problem is many people try to change too much, too fast. They go “on” a diet that they will eventually go “off”. Weight loss and healthy eating isn’t a diet it is a lifestyle change. GenoVive we give you the tools to start and maintain a healthier new you! Try **Genovive today, what do you have to lose?
(** to check out GenoVive's program watch this short video on how you can get started http://www.genovive.com/index.php/the-importance-of-dna.html)
Why feel older than you have to? A sedentary lifestyle can accelerate muscle deterioration. Rebuilding muscle mass loss from a sedentary lifestyle is as easy as getting off of the couch and doing something physical. Statistics show that people confined to a bed can lose around 1% of muscle strength for each day in bed. A person’s recovery time from being bedridden can be improved if the proper actions are taken to prevent muscle loss. What you may not be aware of is that also with age comes, age-related loss of muscle mass, strength and function- this is a condition called Sarcopenia .
Sarcopenia relates to age, but this particular condition is usually related to one of the three factors or all: changes in hormone concentrations, protein deficiency and motor unit restructuring. While each of these factors is distinct in their own way, they combine to produce sarcopenia.
Muscle mass is made up of proteins. Our body can produce some of these proteins on its own without going to an outside source; these proteins are built from amino acids are called nonessential proteins. The protein that our body requires that can’t be made on its own and must come from an outside source is called essential proteins.
It’s been said and studied that sarcopenia generally starts at the age 40. By the time you are 50 you are losing 1% - 2% of your muscle mass every year. When you have less muscle, you have more fat. Having an increased amount of fat than muscle causes you to produce inflammatory compounds that able chronic diseases, such as heart disease and cancer.
There are ways that you can prevent sarcopenia from being debilitating. Like with anything health related diet plays a major factor. With the right diet and supplements you can fight muscle loss.
By adopting a regimen that includes dietary modifications, hormone replacement therapy as indicated, nutritional supplements, and exercise, it is possible to dramatically improve lean muscle mass at virtually any age. Check out www.GenoVive.com on how we can help you with a customized meal program based upon your DNA.
FitTip Friday: Football Athleticism
Are you in the running to be the twelfth man on your favorite NFL team or are you hoping to walk on the field as a free agent with only a glimmer of hope of being asked to join? My feeling is that you are like most of the football frenzy country idling on your sofa or pregame party wearing your team colors with a beer in one hand and popcorn in the other wishing your had a small percent of athleticism that the star quarterback does.
It’s no secret that it takes lots of strength and endurance to make it through a full season without any injuries while excelling at the game itself. We have reviewed several articles on how a football athlete exercises and how they get the most out of their workouts while obtaining real results that even the sideliner (you) can achieve.
We have narrowed it down to 3 exercises that will get you well on your way to make a touchdown to a healthier new you.
The 50’s & 40’s : Mark off 40 yards and sprint it 50 times. Make sure to rest 1-2 minutes in between
4 Corners drill : Grab four cones and form a 10 yd by 10 yd square. Start at one cone, and backpedal to a parallel cone (you’re going to be making your way around the perimeter of the square). When you reach that cone, move directly into a shuffle to the next cone. Your feet shouldn’t cross or touch during the shuffle. Upon reaching the third cone run with high knees. When you reach the fourth cone, sprint has fast as you can to the last one (you are now back where you started). Do 5 sets with a 1 minute rest in between.
Jump Rope: It helps with agility. Start off doing 5 sets of 5 min and work your way up. If you are weight lifting, use it between sets to keep your heart rate in the fat burning zone. If you would like to add more resistance or difficulty to this exercise, try using a weighted jump rope.
So remember get in your zone, grab a bottle of water a few cones and if you are really up for it, run to the nearest football field. If these exercises don’t help bring out the inner athlete in you, there is always fantasy football.
Weight Loss Wednesday -"Fall For Food"
Before you know it, the summer will be a thing of this year past and fall will be the season of the future.
Pretty colors, drier air, cooler temperatures, walks in the park and a visit to your local farmers market?
Perhaps that may not be ideal for you, but your local farmers market has all of the season’s freshest and tastiest vegetables and fruit this fall season has to offer. Not to mention they are locally grown.
These amazing super foods are hitting their peak for the season and the perfect reason to cook up something good on those cool nights.
Check out just a few of these great fall foods that you could incorporate into your diet to start off the cooler season just right.
Apples: Full of antioxidants and they have a whopping 4 grams of fiber per serving. I am thinking warm apple pie.
Parsnips: Rich in potassium and full of fiber. They go great in homemade vegetable soups.
Pears: They are a good source of vitamin C and Copper. They go great grilled with soft cheeses or made into glazes.
Cauliflower: They have many cancer fighting antioxidants and nutrients that may lower cholesterol and are an excellent source of Vitamin C. Check our latest blog for a football friendly recipe J
Squash: It’s thick in texture so it can be stored for months but this taste vegetable goes great with cinnamon and ginger, baked or stewed. This particular veggie is an excellent source of omega 3 fatty acids as well as a great source of Vitamin A.
Pumpkin: This vegetable isn’t just great for jack o lanterns and trick or treating but they make great pies and fillings. They are also very rich in potassium, great source of Vitamin B and give you more than 20% of the recommended dietary fiber that you need daily.
Grapefruit: While tangy and a bit bitter tasting this small fruit pack a lot of punch when it comes out to dosing out Vitamin C. It has more than 75% of your daily recommended intake of Vitamin C per serving. It is also a great source of lycopene and helps lower cholesterol. Combine this in a fresh salad with avocado and shrimp for a light and sweet dinner treat.
These are just a small list of falls seasonable veggies and fruits. Next time you are in town or see a local farmer stopped on the side of the road selling his seasons harvest, be sure to stop by and pick up something fresh, nutritional and healthy to eat.
"Fit Tip Friday" Week 7
Being a healthy tailgater!
You are geared up in front of the big screen and you are longing to taste the cheese dip over to the right. However you have been hitting the gym and watching what you eat, so you second guess yourself. Well now you can enjoy this cheesy dip without all the fat and calories. Our healthier version of chile con queso will have cheese lovers everywhere celebrating. We replaced some of the cheese with a low-fat cream sauce and used sharp cheddar plus a splash of beer to boost the flavor. Our version cuts the calories in half and reduces total fat and saturated fat by nearly 60 percent. Remember it's okay to have one cheat meal a week within reason, why not make it on game day!!
Heat oil in a large saucepan over medium heat. Add onion and garlic and cook, stirring, until soft and beginning to brown, 4 to 5 minutes. Add beer and cook until reduced slightly, about 1 minute. Add 1 cup milk and bring to a simmer. Meanwhile, whisk the remaining 1/2 cup milk and cornstarch in a small bowl. Add to the pan and cook, stirring vigorously, until bubbling and thickened, 1 to 2 minutes. Reduce heat to low, add cheese and cook, stirring, until melted. Stir in drained tomatoes, lime juice, salt, chili powder and cayenne (if using). Serve warm, garnished with scallions and cilantro.
Per 1/4-cup serving:
84 calories, 5 g fat ( 3 g sat , 2 g mono ); 14 mg cholesterol; 5 g carbohydrates; 4 g protein; 0 g fiber; 307 mg sodium; 36 mg potassium.
Be sure to check out our website. Genovive is a big fan of keeping your diet needs all natural.
Gameday cravings the healthier way
It's that time of year again...."Football Season". Whether you are out tailgating and rooting on your favorite team, at a friends house playing sides or in the comfort of your own home, food is always of essence when it comes to the good ole sport of football. We have decided to share a recipe with you to help kick off this football season on a more healthier route.
Cauliflower Hummus Dip
2 Head of Fresh Cauliflower
2 cups of Roma Tomatoes
1 Large Yellow Onion
2 Cloves of Roasted Garlic
1 Cup Feta Cheese
3 Cucumbers (Skin on) Sliced for dipping
1 cup Greek Calamata Olives
2 Tbs of Minced Garlic
1/3 Cup Non fat Milk
1 Fresh bunch of Basil
2 Tbls of Extra Virgin Olive Oil
First you are going to want to clean and cut cauliflower into florets. After cleaning them you are going to want to steam them (approx. 15 min) just until they are almost completely tender and soft. While steaming preheat your oven to 450. After steaming the cauliflower lay them out on an oven safe pan and roast them the remaining way until they are completly soft. If you would like at this tyime you can season them with salt and pepper. Take out of the oven (approx 10 min) before they turn brown. Take half of them along with the milk and cream them with a food processor or blender. Take the remainder half and mash until they are broken apart. You will want to mix the two together when finished and set aside. In a sauce pan mix the chopped onion and minced garlic together and sautee until clear. When finished add this to the cauliflower mixture. Take roma tomatoes, basil, olive oil and salt and pepper and mix together. (For best result and flavor prepare this the night before). Grab a serving tray and lay the cauliflower dip out evenly. Then you will want to top it with the tomato and basil mixture, roasted garlic, feta cheese and olives. Decorated the outdside of the tray with the sliced cucumbers. These will be used in alternate for dipping. Bon Appetite'!
Serving Size 1/2 Cup
Sat. Fat <1 g
"Fit Tip Friday" Week 6: Strength Training
Strength training is a great fat blasting workout regimen that has proven factors showing many great health benefits. It s a excercise that concentrates on using resistance to help with muscular contraction. The muscular contration alone helps build anaerobic endurance, strength, and the size of your skeletal muscles. When incorporating a strength training plan in your excercise you will find that it helps increase metabolism, improve joint function as well as strengthen your bones, ligaments and muscles. Strength training has become increasingly popular in sports and physical activities alike.
Understanding how strength training works
Strength training involves a manipulation of number of sets, tempos, sets, excercises and force to determine the amount of strength you would like to build. To gain strength and size you would use multiple (4+) setswith fewer reps and more force. You should always train muscles that are conjoining one another or in close proximeity of one another. For example; (chest shoulders and triceps). To perform this correctly while maximizing results you would want to work at a high intensity level (heavier weight), while doing multiple sets and rest periods of 2-5 min. Three important variables of strength training are intensity, volume, and frequency. Intensity refers to the amount of work required to achieve the activity, and is proportionate to the mass of the weights being lifted. Volume refers to the number of muscles worked, exercises, sets and reps during a single session. Frequency refers to how many training sessions are performed per week.
Common Strength Training Excercises
Below is a follow guide on strength excercises that you can use according to each muscle group. Remember to always use caution or ask your physicians advice before starting a new excercise regimen
|Quads||Leg Press, Squats, lunges and leg extensions|
|Hamstrings||Deadlifts, Good-Mornings and leg curl|
|Pectorals (Chest)||Bench Press, Chest Fly, Machine Fly and Push Up|
|Lats||Rowing Cable Machine, Bent-over Row, Chin-Up, Pulldown,Pullup, Seated Row, Shoulder Shrug and Supine Row|
|Deltoids (Shoulders)||Front Raise, Lateral Raise, Military Press, Shoulder Press, Up Right Row, Rear Delt raise and Handstand Push-up|
|Biceps||Bicep Curl, Hammer Curl and Preacher Curl|
|Triceps||Close grip bench press, dip, pushdown and Tricep Extension|
|Abdomen and Obliques||Crunch, Sit-up, Leg Raise and Russian Twist|
|Lower Back||Back Extension, Deadlift, Good Morning and Hyper Extension|
The benefit of eating vegetables
It is dinner time again and on the menu is anything but a variety of those colorful food options called vegetables. The truth of the matter is vegetables are one of those foods you either love or hate. So you love vegetables, well than you are in luck! Vegetables are high in fiber, antioxidants, vitamins and have many other nutritional value that you are adding to your diet to help keep you healthy and fit. If you hate your veggies, than you are missing out on all of their amazing components that they have to help nurture and feed your body.
Listed below are a few vegetables that are not only tastey but they have great nutritional value that is healthy for you.
Asparagus: is a very low calorie vegetable . 100 g of fresh spears give only 20 calories. More calories will be burned to digest the food than gained. It is rich in B- Complex vitamin, Vitamin C, Vitamin A and Vitamin E. Asparagus is also high in minerals such as copper and iron.
Brussel Sprouts: is a low glycemic vegetable that should be considered in weigh reduction programs. 100g of brussel sprouts provide just 45 calories, 3.38 grams of protein, 3.8 g of dietary fiber and zero cholesterol. Has a great source of Vitamin A and Vitamin K.
Cauliflower: fresh cauliflower is an excellent source of Vitamin C. Its florets contain about 2g of dietary fiber per 100g and provides 26 calories per 100 g serving. It contains many groupd of vital - B groups such as folates, pantothenic acid (Vitamin B5), pyridoxine (Vitamin B6), and thiamin (Vitamin B1) Niacin (B3) and Vitamin K.
Green Beans: Snap beans are a good source of folates. They also carry healthy amounts of minerals such as iron, calcium, magnesium and potassium just to name a few. It is filled with Beta-carotene and vitamin A. They have 9g of dietary fiber and only 31g of calories per 100g of beans.
So as you can see vegetables have alot of healthy nutrients that will help aid in digestion while providing your body with healthy components for a healthier you. So the nest time you go to cook dinner and forget (hmm mmm) to put veggies on your plate, ask yourself what is it that you have to lose?
For a complete list of vegetable nutrition follow the link below provided.
"Fit tip Friday" Week 5: Exercising to the beat of a different drum
So it's that time again. Time for the blood, sweat and tears that come along with the excruciating task of exercising. However what if I wold you that incorporating music into your exercise routine could help boost your mood, have a more effective workout and help the time go by faster. So how does the connection between your ears and feet apply? Well for starters your brain has to sort out tones and timing, and sequencing of various sounds to comprehend music. According to the theories that we have read this particular function puts your frontal lobe to work. The frontal lobe is the portion of the brain that is associated with higher mental functions.
Have you ever exercised with music and then exercised without music? Did you notice anything different? Of course you did. Your performance and activity level probably doubled. This is because you are focusing more on the job at hand versus your surroundings. You see mental stimulation works as much for the brain as exercise works for the body. Research has shown that upbeat music stimulates heart rate and respiration, which in turn helps endurance. How does this work? Well if your respiration increases due to the musics stimulation abilities, then it allows more oxygen to flow working muscles.
Choosing the right music for your exercise can be just as critical as choosing the right shoes to go running. You want your choice of music to give you a surge of energy. So before your next meeting with the pavement, treadmill, bar or dance floor, don't just grab your shoes and protein shake, grab your ipod and headphones too. You're sure to utilize music again after you have noticed the momentum and energy it gives you during your workout.
Diet drinks....The good, the bad, the ugly!
So you have decided to start a new diet and you are not quite ready to get rid of your favorite soft drink so you exchange it for the "diet" version. Is this a good choice or are you really doing your body more harm than good. Read the following blog to find out if in fact the diet drinks are hindering you from reaching your goal.
Are diet drinks better for you than regular soft drinks? The question should be, "What soft drinks are good for you anyway?" Often enough you find this bubbly concoction filled with asparatame, succrolose, and or saccharin, also known to us as, "artificial sweetners". The problem is while they still taste good, the health risk are still high when comsuming these. It has been shown and proven that consumers who drank diet drinks were more at risk to develope cardiovascular disease, metabollic syndrome, blindness, fatigue, high blood pressure, abdominal pain and even shortness of breath. These are just to name a very small few. None of this screams healthy to me, it's frightening quite actually. Many of you that are reading this may have some of these very symptoms from drinking the so called, "healthier version" of soft drinks. The problem is you aren't relating the soft drink to the problem. You are relating it to stress, a cold, over-worked, change of diet, etc.. The truth of the matter is you are poisoning your body 1 can at a time.
First thing you need to do is put down the soft drink occupying your hand right now and continue to read what is really in these so called diet drinks.
Aspartame ~ Can be found in what we know as Equal & NutraSweet. The 3 major components that make up aspartame is Aspartic acid, Phenylalanine, and methanol. In recent studies the FDA has associated aspartame accounts for over 75% of the adverse reaction caused by food additives. Some of these reactions are serious and can even lead to death. The most common side effect of Aspartame is memory loss. ASpartame has also been proven to trigger hunger
The derivitives of Aspartame:
Phenylalanine: Phenylalanine makes up 50% of aspartame. Excessive amounts of phenylalanine have shown to decrease the brains natural ability to produce serotonin. This results in seious mental disorders that are common such as depression and even more serious mental disorders such as seizures and schizophrenia.
Methanol: Methanol makes up 10% of aspartame. It is an alcohol that is found in wood. Methanol can be extremly dangerous and toxic in large doses. In the body methanol is oxidized into formaldehyde. Formaldehyde is a deadly neurotoxin. Symptoms of of methanol poisoning are dizziness, fatigue, headaches, shooting pains in extremities and behavioral disturbances.
Diketopiperazine: Diketopiperazine is a byproduct of aspartame metabolism. After nitrostated in the gut it produces a powerful compound that is similar to the brain tumor causing chemical called N-nitrosourea. It has been shown over time that this chemical can not only cause brain tumors but it can also cause you to develop uterine polyps and changes in your blood cholesterol.
While aspartame is commonly found in diet drinks you can also find this culprit in several "sugar-free" products that are on the market today such as and not limited to: Sugar free gum, Cereal, flavored water, cooking sauces and generally anything that says low-sugar and or sugar free.
Rather than grabbing something that says sugar free or low sugar, try grabbing things that are made and enhanced with natural sugars such as: Raw maple syrup, honey, turbinado, and muscavado and stevia (also known as sweet leaf, sugar leaf or simply stevia). These natural sugars are healthier and naturally grown that will enhance and or sweeten your favorite drink, or meal naturally with out all of the added chemicals that are harsh to our bodies.
We at Genovive take great strides on our all natural food program to bring the healthiest most natural form of ingredients to enhance and flavor our meals. It has been shown through DNA that some of these same chemicals discussed in this blog can trigger certain medical conditions when consuming these products and carrying that gene variable.
So before you pick up the next diet drink, or purchase a pack of gum to cure your sweet tooth. Think of how much harm you are doing to your body versus good. Don't treat your body like a garbage can. Like the old saying goes, "You are what you eat".
Be sure to go to www.genovive.com to learn more about our DNA test and meal program that offers you a healthier alternative and more natural way of dieting.
** Some of the information in this article was found on Mercola.com**
"Fit Tip Friday" Week 4: Dance your way to a healthier new you!
Are you tired of doing the same workout? Tired of trying to talk yourself into that late night appointment with the treadmill, or gym? Maybe the brisk walk that was once nice has turned into a bit of a hassle because your thinkingf of your favorite T.V show that's about to come on. These are all signs that you are bored with your routine and you need to change it up a bit. Remember excercising should be fun and enjoyable not miserable and lacking your interest.
So my question and answer to you is, "Who doesn't like DANCING?" Okay Did I just see a smile come across that face, maybe even a glimmer of hope? Or is it that you remember when Saturday Night Fever graced the television and all you can think about is how John Travolta boogied his way into a frenzie? Wait a minute, don't back out now. So what if you don't have the moves like jagger or you were born with two left feet, dancing is fun and requires nothing but some good ole' tunes.
Dancing has been proven to burn as many as 750+ calories and as little as 150 calories depending on which style of dancing you choose to do. So wether you choose to grab those old dancing shoes out of the closet or a mop in the comfort of your own home, you are sure to burn calories either way. Look below to see how many calories you will be burning the next you decide to dance your way to a healthier new you!
Ball room dancing : Depending on the style of ballroom dancing you will be doing will determine how many calories you will burn. A slower style of ballroom dancing will have you burning 150-220 calories per hour. Where a faster base ballroom dance class will have you burning anywhere from 250-320 calories.
Pole dancing classes: Not only will pole dancing build your strength and core muscles but you will burn anywhere from 250-350 calories per hour working the pole. Hey, who said dancing couldn't be sexy?
Tap dancing: Tap dancing is a high cardio workout but your legs do the majority of the work. Depending on the intensity of the tapping, you could burn a wjopping 700 calories per hour making music with your feet. I don't know about you but that's something to clap about.
Salsa dancing: This latin inspired dance will help you burn off 400-480 calories per hour.......Can you say, "I love salsa!"
Hip hop: Put your funky shoes on and get ready for the beat cause you can burn 600 calories or more while shuffeling your feet!
Zumba: This popular new dance style can be found at dance centers and gyms world wide. It is a mixture of latin infused music that is sure to get your heart pumping and calories burning. You can burn up to 1,000 calories an hour while dancing like you are at a party.
So as you can see, Dancing brings out the fun in excercising while burning a whole lot of calories. What is there not to like? So get your dancing shoes on and dance your way to a healthier new you.
"Fit Tip Friday" Week 4: Walk it out
Have you ever just sat in your chair while at work daydreaming of other things you would rather be doing right then and there? Whether it be lounging in the sun on a tropical beach fit for a travel magazine, playing with your children, reading your favorite Novel or catching up on months of DVR episodes. If you just answered yes to all of these questions, than you are like 90% of all Americans. Staring at the clock waiting for it to strike 5 o'clock. If you are looking to fight fatigue through the work day or while you are catching up on those DVR's, walking it out will help.
I know, I know...you hate walking right? Takes up to much time, you don't want to go alone, or the thought of walking in the heat has you ready to pass out before you even start? Stop making excuses, walking has been proven to have many health benefits. That's right your pretty little legs are capable of doing more than just walking from the frozen food isle to the bakery. They can help with some of the following:
These are just a few benifits of walking. The faster, the farther and more you walk the greater the benefits are. Now there is something to "walk " about!
The benifits of using probiotics
Probiotics are bacteria that help maintain the natural balance of organisms (microflora) in the intestines. The normal human digestive tract contains about 400 types of probiotic bacteria that reduce the growth of harmful bacteria and promote a healthy digestive system. The largest group of probiotic bacteria in the intestine is lactic acid bacteria, of which Lactobacillus acidophilus, found in yogurt with live cultures, is the best known. Yeast is also a probiotic substance. Probioticss are also available as dietary supplementss.
It has been suggested that probiotics be used to treat problems in the stomach and intestines. But only certain types of bacteria or yeast have been shown to work in the digestive tract. It still needs to be proved which probiotics (alone or in combination) work to treat diseases. At this point, even the strains of probiotics that have been proved to work for a specific disease are not widely available.
There are very few people who have not heard about the "new" health miracles called probiotics. They claim to help with health problems, ranging from constipationn to diarrheaa, and prevent coldss or fight them once you already have one. Probiotics are showing up in foods, beverages, and supplements. What exactly are they, do they work, and are they safe for us to be consuming?
Let's start with the facts behind what probiotics are. The root of the word probiotic comes from the Greek word pro, meaning "promoting" and biotic, meaning "life." There is some debate about how to define probiotics. The Food and Agriculture Organization of the United Nations (FAO) defines probiotics as "live microorganisms, which, when administered in adequate amounts, confer a health benefit on the host." Yes, they are actually alive, and most of these microorganisms are bacteria. Most people think of antibiotics and antibacterial products when you mention bacteria. Both of those kill bacteria so why would you want to consume anything that has live bacteria in it? It's all about balance.
Our digestive system normally has what we would call "good" bacteria and "bad" bacteria. Maintaining the correct balance between the "good" bacteria and the "bad" bacteria is necessary for optimal health. Things like medications, diet, diseases, and your environment can upset that balance. Is your body able to handle this on its own or do you need to start including probiotics in your diet?
Many people use probiotics to prevent diarrheaa, gas, and cramping caused by antibiotics. Antibiotics kill "good" (beneficial) bacteria along with the bacteria that cause illness. A decrease in beneficial bacteria may lead to digestive problems. Taking probiotics may help replace the lost beneficial bacteria. This can help prevent diarrhea.
A decrease in beneficial bacteria may also lead to other infections, such as vaginal yeast and urinary tract infectionss, and symptoms such as diarrhea from intestinal illnesses.
Probiotics may also be used to:
Probiotics are being studied for benefits in colon cancerr, skinn infections, and irritable bowel syndrome (IBS).
What are different types of probiotics?
Probiotic products contain bacteria and/or yeasts that assist in restoring the balance in our gut. Up until the 1960s, the gut microflora that they were able to identify were clostridia, lactobacilli, enterococci, and Escherichia colii. Since then, innovative techniques have discovered many more bacteria.
There are several different kinds of probiotics, and their health benefits are determined by the job that they do in your gut. Probiotics must be identified by their genus, species, and strain level. Here is a list of probiotics and their possible health benefits.
There are more than 50 species of lactobacilli. They are naturally found in the digestive, urinary, and genital systems. Foods that are fermented, like yogurt, and dietary supplements also contain these bacteria. Lactobacillus has been used for treating and preventing a wide variety of diseases and conditions.
Some of the lactobacilli found in foods and supplements are Lactobacillus acidophilus, L. acidophilus DDS-1, Lactobacillus blugaricus, Lactobacillus rhamnosus GG, Lactobacillus plantarium, Lactobacillus reuteri, Lactobacillus salivarius, Lactobacillus casei, Lactobacillus johnsonii, and Lactobacillus gasseri.
More research is needed regarding probiotics and their potential health benefits before any definitive claims can be made about their effects. However, studies have shown some benefits linked to Lactobacillus and treating and/or preventing yeast infectionss, urinary tract infection, irritable bowel syndrome, antibiotic-related diarrhea, traveler's diarrhea, diarrhea resulting from Clostridium difficile, treating lactose intolerance, skin disorders (fever blisters, eczema, acnee, and canker sores), and preventionn of respiratory infections.
There are approximately 30 species of bifidobacteria. The make up approximately 90% of the healthy bacteria in the colon. They appear in the intestinal tract within days of birth, especially in breastfed infants. Some of the bifidobacteria used as probiotics are Bifodbacterium bifidum, Bifodbacterium lactis, Bifodbacterium longum, Bifodbacterium breve, Bifodbacterium infantis, Bifodbacterium thermophilum, and Bifodbacterium pseudolongum.
As with all probiotics, more research is needed to prove a definitive benefit, but studies have shown that bifidobacteria can help with IBS, dental cavities, improved blood lipids, and glucose tolerance.
This produces large quantities of the enzyme lactase, making it effective, according to some reports, in the prevention of lactose intolerance.
This is normally found in the intestinal tract of humans and animals.
This has been used extensively in food processing throughout human history, and ingestion of foods containing live bacteria, dead bacteria, and metabolites of these microorganisms has taken place for a long time.
Fit Tip Friday-Week 3: Be "flexible" with your workout
Stretching may take a back seat to your exercise routine. You may think lifting your arms up and letting out a big yawn is apart of stretching....Not so fast! It requires a little bit more effort and a whole lot more stretching on ytour part.
Although the benefits of stretching are mixed, stretching may help you improve your flexibility, which in turn may improve your athletic performance and decrease your risk of injury. Understand why stretching can help — and how to stretch correctly.
Studies about the benefits of stretching have had mixed results. Some show that stretching helps, while others show that stretching has little if any benefit. The main benefits of stretching are thought to be:
Stretching can help improve flexibility. And better flexibility may improve your performance in physical activities or decrease your risk of injuries by helping your joints move through their full range of motion. For instance, say your Achilles tendon is tight and lacks flexibility. If you do a lot of hill walking, your foot may not move through its full range of motion. Over time, this can increase your risk of tendinitis or tendinopathy in your Achilles tendon. Stretching your Achilles tendon, though, may improve the range of motion in your ankle. This, in turn, can decrease the risk of microtrauma to your tendon that can lead to overload and injury.
Stretching also increases blood flow to the muscle. And you may come to enjoy the ritual of stretching before — or better yet, after — hitting the trail, ballet floor or soccer field.
Stretching: Focus on flexibility
Before you plunge into stretching, make sure you do it safely and effectively. While you can stretch anytime, anywhere — in your home, at work, in a hotel room or at the park — you want to be sure to use proper technique. Stretching incorrectly can actually do more harm than good.
*Use these tips to keep stretching safe:
* Don't consider stretching a warm-up. You may hurt yourself if you stretch cold muscles. So before stretching, warm up with light walking, jogging or biking at low intensity for five to 10 minutes. Or better yet, stretch after you exercise when your muscles are warmed up. Also, consider holding off on stretching before an intense activity, such as sprinting or track and field activities. Some research suggests that pre-event stretching before these types of events may actually decrease performance.
* Focus on major muscle groups. When you're stretching, focus on your calves, thighs, hips, lower back, neck and shoulders. Also stretch muscles and joints that you routinely use at work or play. And make sure that you stretch both sides. For instance, if you stretch your left hamstring, be sure to stretch your right hamstring, too.
* Don't bounce. Bouncing as you stretch can cause small tears in the muscle. These tears leave scar tissue as the muscle heals, which tightens the muscle even further, making you less flexible and more prone to pain. So, hold each stretch for about 30 seconds. Repeat each stretch three or four times.
* Don't aim for pain. Expect to feel tension while you're stretching, not pain. If it hurts, you've pushed too far. Back off to the point where you don't feel any pain, then hold the stretch.
* Make stretches sport specific. Some evidence suggests that it's helpful to do stretches tailored for your sport or activity. If you play soccer, for instance, you're more vulnerable to hamstring strains. So opt for stretches that help your hamstrings.
* Keep up with your stretching. Stretching can be time-consuming. But you can achieve the best benefits by stretching regularly, at least two to three times a week. If you don't stretch regularly, you risk losing any benefits that stretching offered. For instance, if stretching helped you increase your range of motion, and you stop stretching, your range of motion may decrease again.
* Bring movement into your stretching. Gentle movement can help you be more flexible in specific movements. The gentle movements of tai chi, for instance, may be a good way to stretch. And if you're going to perform a specific activity, such as a front kick in martial arts, do the move slowly and at low intensity at first to get your muscles used to it. Then speed up gradually as your muscles become accustomed to the motion.
Know when to excercise caution
In some cases, you may need to approach stretching with caution. If you have a chronic condition or an injury, you may need to adjust your stretching techniques. For example, if you already have a strained muscle, stretching it may cause further harm. Also, don't think that because you stretch you can't get injured. Stretching, for instance, won't prevent an overuse injury. Talk to your doctor or physical therapist about the best way to stretch if you have any health concerns
*Below are some stretches that you could do to gain flexibility. Use caution when attempting to do these for the first time. Remember don't stretch to feel pain