About Me

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Boynton Beach, Florida, United States
Nicole, a leader in the fitness industry has a wealth of knowledge and experience as a fitness professional. Nicole has proven herself with scientific-based programs that give results to all fitness level and ages. Her education and experience has enabled her to work with those in the medical field to leaders in the corporate world. Nicole has experience working with those who are disabled including amputees, paraplegics, stoke victims, cancer survivors and heart patients. Her specialty is designing corrective exercise programs, so that a strong foundation is built, providing injury free results.

Tuesday, October 1, 2013

Fitness Newsletter October 1, 2013

 



FITNESS NEWSLETTER
I am now offering Nutrition Coaching. Get your VALUE ADDED BONUS with the purchase of a Nutrition Coaching Package!!! Receive the Precision Nutrition (PN) System (Retail $147) at no cost. The PN System includes 10 Nutrition Guidebooks & the Gourmet volume 1 Cookbook that will help you stay on track when not training at the gym. To schedule your initial consultation click below, give me a call or send me an email. Don't miss out on this bonus because space is limited. http://www.bookfresh.com/service/boynton-beach/dynamic-fitness-solutions/257285703
Tai Chi Practice Increases Brain Size
Regular tai chi practice may increase brain volume and improve memory and thinking among older adults who do not have dementia, according to findings published in the Journal of Alzheimer’s Disease (2012; 30, 757–66). read more »

Fat Loss Secrets: Focus On Neurobehavioral Process, Not Personal Choice
Many people are told to employ behavior change strategies to drop fat. However, according to researchers from Rush University Medical Center in Chicago, lifestyle improvements are more effective when the focus is on upgrading neurobehavioral processes. read more »

Friends’ Impact On Weight Loss
Friends may have our backs, but their health and fitness habits can literally shape our backsides. How do friends help—or hurt—your healthy habits? read more »

Recipe For Health: Garlicky Spinach & Watercress
Professional chef, cookbook author and nutrition instructor at New York University Lourdes Castro, MS, RD, has brought dark-leafy greens to life in this delicious and easy dish. read more »

Video Move of the Month: Plank with Abduction/Adduction (on Elbows)
Trainer: Keli Roberts
watch now »

Nicole Molin

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Thursday, April 19, 2012

Your Fitness Newsletter-April 2012

Neck and upper back pain. A fat burning breakfast meal under 2 minutes. Appetite control, increased energy, and core nutritional needs.
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Helping Upper-Trapezius Pain

Does your upper back ever feel tight, as though you have “knots” in it? You may have an upper-trapezius strain, a common repetitive stress injury (RSI). An RSI is a condition usually caused by placing too much stress or strain on a joint or musculoskeletal tissue. RSIs are often associated with performing recurring motions, whether on a computer, on the telephone or in a sports activity.
What can you do about an upper-trapezius strain? Catherine Logan, MSPT, a physical therapist, certified personal trainer and Pilates instructor at Sports and PT Associates in Boston, explains the causes of this strain and offers suggestions on what you can do to ease your pain.

Causes of Injury
The trapezius is either of a pair of large triangular muscles extending over the back of the neck and shoulders and moving the head and shoulder blade. Upper-trapezius pain can be triggered by consistently overusing the muscle group, even at a low intensity. Because repetitive motions do not allow the affected tissue to rest between movements, they can cause stress and irritation. Performing simple, everyday movements—such as habitually holding a telephone between the ear and shoulder—can trigger upper trapezius pains.

When the Trapezius Isn’t Working Well
Why don’t the upper trapezius muscles always function properly? If you aren’t holding them in the proper position, the muscles can lengthen or shorten and cause problems. The upper trapezius muscle can shorten beyond its optimal length in certain situations; for example, when the shoulder is elevated and the neck is extended, side-bent and rotated, as when you are cradling a phone between your ear and shoulder. Throughout the day, this might happen to the upper trapezius muscle, while, alternatively, the rhomboids (muscles connecting the shoulder blade to the vertebrae) might be overly lengthened when the shoulders are rounded. Moving out of these positions from time to time throughout the workday will increase blood flow and oxygen delivery to the muscles. Developing better posture will help maintain the optimal length of the muscles. For helpful moves, see “Exercises at the Office,” below.

The Power of Exercise
Specific exercises can also help prevent upper trapezius pain. For help strengthening your upper trapezius and related muscles at the gym, seek the guidance of a qualified, certified personal trainer. To promote endurance in these postural muscles, you might benefit from using an upper-body ergometer (UBE) for cardiovascular exercise. Rowing machines, if used with correct form, might also improve the aerobic capacity of these muscle groups. For exercises you can do at the workplace for upper trapezius pain, read Stretching at Your Computer or Desk by Bob Anderson (Shelter Publications Inc. 1997) or see “Exercises at the Office.”

Exercises at the office
Sitting with upright posture, perform 15–20 reps of the following exercises every hour when you are at your desk for upper trapezius pain.
1. Scapular Pinches. Roll the shoulders back, and pinch the shoulder blades together.
2. Shoulder Shrugs. Raise the shoulders up toward the ears, then lower them back down.
3. Neck Side-Bending. Tilt one ear toward the shoulder, and hold briefly. Repeat on the opposite side.
4. Neck Rotation. Look over one shoulder, and pause briefly. Repeat on the opposite side.
If you feel tight or sore in the upper trapezius after the above movement-oriented exercises, perform 1–3 reps of the following static stretch, holding each rep for 30 seconds.
5. Neck Side-Bending/Rotation Stretch.
• In a standing or seated position, place the right hand on top of the head and let the left arm rest at the side.
• Gently pull the head toward the right shoulder with the right hand.
• Rotate the head down and look at the right hip. (The stretch should be felt on the left side of the neck/shoulder area.)
• Repeat on the opposite side.
If your shoulders tend to round forward, you can improve this condition by the scapular pinch and by a pectorals stretch.

Are you running out of the house in the morning and don't have time for breakfast? Here is a quick, healthy breakfast that will boost your metabolism in the morning, so you can burn fat all day long. Breakfast is essential when trying to lose weight and doesn't have to take long. Try this breakfast meal, it only takes about 2 minutes.

Southwest Slimming Omelet
Burn fat but starting your day off with this delicious omelet full of peppers and salsa containing capsaicin – a compound which will signal to your brain that you are full.

Ingredients
2 eggs
1 tbsp water
2 tbsp canned black beans, drained and rinsed or a lean meat (turkey bacon, ham, etc.)
2 tbsp diced bell pepper or another vegetable (tomato, zucchini, onion, etc.)
2 tbsp 2% milk shredded cheddar cheese
1 pinch of salt and pepper
1 tbsp salsa

Directions
Beat eggs and water together. Pour mixture into 1 medium-size resealable, steamable sandwich bag. Add beans/meat, peppers/vegetables, cheese, and a pinch of salt and pepper. Seal bag and lay flat in microwave according to bag directions. Microwave on high for 1 minute or until eggs are set. Carefully open bag and slide omelet on to a plate. Serve with salsa on top.
AdvoCare® MNS® Max 3
Our most comprehensive system yet! In addition to appetite control, you will receive the best core nutrition as we have added Amplify A.T., Calcium Plus and an additional OmegaPlex® to this system.* Max 3 also offers sustained-release energy, which means energy will last throughout the day.* And with approximately half the caffeine of MNS® Max E and MNS® Max C, it is a fantastic alternative for anyone looking for a lower-caffeine solution.* For energy, appetite control and overall outstanding core nutrition and wellness, Max 3 is the answer.*
  • Provides a comprehensive system for weight loss and weight-management*
  • Supports advanced core nutrition and wellness*
  • Provides sustained-release energy*
  • Includes 65 percent of the daily recommendation of calcium
  • Offers excellent nutritional support for bones and connective tissue*
  • Contains a full gram of omega-3 fatty acids in each serving
  • Supports the digestive and intestinal systems*
  • Encourages great skin tone and elasticity*
  • Helps support visual acuity and performance of sustained visual tasks*
  • Provides more than 50 vitamins, minerals, herbal extracts, antioxidants, and other nutrients for comprehensive health and wellness*
*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
Copyright © 2012 Dynamic Fitness Solutions, LLC, All rights reserved.
You are receiving this email because you have either contacted Dynamic Fitness Solutions regarding personal training services or are a current/past client of Dynamic Fitness Solutions.
Our Website: www.dynamic-fitness-solutions.com
Email Us: nicole@dynamic-fitness-solutions.com
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Tuesday, March 13, 2012

March 2012 Fitness Newsletter

The truth behind Natural Food Markets...
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Smart Shopping in Natural Food Markets


However, not everything in these markets is healthy. In fact, the layout of a natural food store can be challenging for even the smartest shoppers. Learn how to spot and navigate around the danger signs in store aisles before your next visit to the market. Jenna A. Bell-Wilson, PhD, RD, CSSD, co-author of Energy to Burn and owner of SwimBikeRunEat.com, shows you how.

Danger Sign: Organic Labels
The term organic means that the food is more than 70% free of pesticides, herbicides, fungicides, growth hormones, antibiotics, irradiation and genetic modification. Organic does not mean the product is low fat, low sodium, fat free, low calorie, nutrient dense, rich in phytochemicals or even plain old healthy. It simply means it has been certified “organic” by the United States Department of Agriculture (USDA).

Danger Sign: Crackers, Chips and Cookies—Oh My!
Natural food markets offer shelves and shelves of crackers, chips and cookies claiming to be organic alternatives to junk food—all without trans fatty acids. In these aisles, keep a close eye on food labels to make sure saturated fat hasn’t replaced trans fat. There are some better, tasty snack choices lurking on these shelves, but again, check the labels to find the healthiest options.

Danger Sign: Frozen and Faux Foods
More and more natural food markets are stocking up on frozen and “faux-meat” entrées to attract harried health-conscious shoppers. Stamped “organic” or “natural,” these products are convenient, but they can pack a lot of calories and fat into a serving size.
Occasionally indulging in a frozen pizza from one of these stores is probably not a problem if your overall diet is healthy. But don’t assume that a slice of pizza is low fat simply because you bought it at a natural food market. Some varieties can dish up a generous amount of total fat, so always scan the nutrition facts panels.

The wide variety of meat alternatives now on display can also push the fat envelope. Although they may offer less fat and fewer calories than the “real thing,” faux products can still provide more than a nugget of fat, some of which may be saturated. Flip the boxes and choose a meat substitute that provides the taste you are looking for with the least amount of fat. Pay close attention to the grams of saturated fat.
Client Q & A

Q. Will eating after 8 p.m. make me gain weight?

A. That all depends. Contrary to popular belief, the snack you have before bedtime won't automatically be stored as fat. "The most important factor affecting your weight is how many total calories you eat each day, not what the clock reads when you eat them," says Suzanne Farrell, R.D., a Denver nutritionist and a spokeswoman for the American Dietetic Association. That said, skimping on meals during the day may set you up to overeat at night, which can pack on pounds. A recent study in the Journal of Nutrition found that the less food people ate for breakfast and lunch, the more they ate after sundown-and the higher their total calorie intake for the day.

"Our brain's satiation mechanism—its way of telling us we're ready—tends to become weaker as the day progresses," says John de Castro, Ph.D., lead study author and a professor of psychology at Sam Houston State University. "That means you may have to eat more in the evening in order to feel full." His research suggests that have having a larger breakfast, a moderate-size lunch, and a smaller dinner can help you consume fewer calories and reduce the temptation to nosh at night.

If you have a question please submit it at
nicole@dynamic-fitness-solutions.com
AdvoCare® Herbal Cleanse system can help rid your body of toxins and waste with its unique blend of herbal ingredients.* Using a systematic approach, this 10-day system guides you day by day through the steps for thorough internal cleansing and improved digestion.* Herbal Cleanse supports the body's metabolic systems and general health during the detoxification process by helping to keep energy levels up, aiding in removing impurities and supporting the immune system.* Some people who use Herbal Cleanse for the first time experience an encouraging weight reduction and/or reduction in inches when they pair the system with the recommended diet and exercise.
*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
Copyright © 2012 Dynamic Fitness Solutions, LLC, All rights reserved.
You are receiving this email because you have either contacted Dynamic Fitness Solutions regarding personal training services or are a current/past client of Dynamic Fitness Solutions.
Our Website: www.dynamic-fitness-solutions.com
Email Us: nicole@dynamic-fitness-solutions.com
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Friday, February 10, 2012

February 2012 Fitness Newsletter

Have a healthy heart.
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Functional Foods for Heart Health

Did you know that cardiovascular disease (CVD) has been the leading cause of death in the United States every year since 1918? Fortunately, exercise, stress management and healthy eating can reduce the chance of getting CVD.

Enhancing your diet with functional foods can also help. These foods have a potentially beneficial effect on health when eaten regularly at effective levels as part of a varied diet. Described below by Susan Kundrat, MS, RD, LD, a sports and wellness nutritionist and the owner of Nutrition on the Move in Urbana, Illinois, are some functional foods that can impact heart health.

Oats and Psyllium
More than 40 human studies over a period of 30-plus years have documented the cholesterol-lowering benefits of oats. Instant oatmeal, rolled oats, oat bran and whole oat flour are all good sources. An effective daily intake is 3 grams (g) per day.
The seed husk of psyllium is another soluble fiber shown to be effective in lowering blood cholesterol levels. You may be familiar with the psyllium in Metamucil. To lower cholesterol, you need to consume three servings of Metamucil per day (one serving contains 3.4 g of seed husk) to reach the effective daily intake of 10.2 g of husk. You can also buy the husk in bulk from natural food stores and use it as a powder in juice, smoothies or cooked cereals.

Soy
After reviewing a total of 43 studies, the U.S. Food and Drug Administration (FDA) concluded that an average daily intake of 17 to 31 g of soy protein significantly lowers both total and LDL cholesterol. Based on these findings, the FDA determined that the effective daily intake is 25 g of soy protein a day.

Add soy to your diet gradually, to prevent indigestion, gas and bloating. Start with one serving daily and work up to two to three servings to reach 25 g. Soy protein is found naturally in soy milk, tofu, tempeh, roasted soy nuts and miso. You can also find it in many processed and fortified foods, energy bars and drinks.

Flaxseed
While much of the research on flaxseed has focused on its use for cancer prevention, studies are now looking at its role in CVD protection. Research indicates that the fiber in flaxseed may combine with essential fatty acids to promote heart health.

Because flaxseed is high in fiber, it has a laxative effect and should be added to the diet gradually. Start with approximately 1 to 2 teaspoons of ground flax meal per day and work up to 2 tablespoons (1 tablespoon equals approximately 8 g). Effective daily intake is 15 to 50 g per day. The best way to enhance freshness and potency is to buy whole seeds and grind them in a coffee grinder (but not the one you use for coffee beans!). If you use preground seeds, refrigerate them in a tightly sealed container. Ground flaxseeds can be added to baking mixtures or smoothies, sprinkled on cereal or mixed with peanut butter or soy nut butter to make a spread.

Other heart-healthy functional foods include nuts, purple grapes, fatty fish and cholesterol-lowering margarines. For more information, see the University of Illinois Functional Foods for Health Program at www.ag.uiuc.edu/ffh.

SIDEBAR: Heart Benefits of Tea
Although much of the research on tea has focused on its role in cancer prevention, several studies have noted a lowered risk of heart disease or heart attack with increased consumption of tea.
Tea's beneficial effects on heart health may be due to several reasons. For example, tea slows LDL (the "bad" cholesterol) from oxidizing, an effect that may help protect the arteries from free-radical damage. Tea also decreases the stickiness of blood, reducing the risk of blood clots. While more research is needed to determine the exact mechanisms involved, consuming one to two cups of green or black tea daily may be a prudent way to boost heart health.

IDEA Health Fitness Source
, Volume 2005, Number 4
May 2004
© 2004 by IDEA Health & Fitness Inc. All rights reserved. Reproduction without permission is strictly prohibited.

Chocolate
by Diane Lofshult

Valentine’s Day is just weeks away, which means only one thing to many lovers: Time to bust out the chocolate! With all the recent media hype about the health benefits of this sweet concoction, many chocoholics are rejoicing. But can that solid chocolate heart from your sweetheart really be good for your ticker?

Health Benefits. Chocolate is made from cacao beans, which contain flavonoids, the same kind of beneficial plant compounds found in fruits, veggies, red wine and green tea. Research suggests that these flavonoids may have a positive effect on the cardiovascular system and may reduce the risk of heart disease and certain cancers. Other studies have linked chocolate consumption to reduced blood pressure, enhanced blood vessel function and improved cholesterol levels.

Cautionary Caveats. It should be noted that these protective health effects have been seen primarily with dark (not milk) chocolate, as dark varieties tend to have a higher proportion of flavonoids. The way chocolate is processed can also affect how much flavonoid content is retained. Finally, it is essential to remember that all chocolate contains high levels of fat and calories. The fat in chocolate can account for 50%–75% of its total calories, most of that being saturated fat from cocoa butter.

Comparing Varieties. Unsweetened cocoa contains 66 calories with 3.9 g of fat; baking chocolate weighs in at 142 calories with 14.1 g of fat; sweet dark chocolate has 143 calories with 9.7 g fat; semisweet chocolate yields 136 calories with 8.5 g of fat; milk chocolate packs 152 calories with 8.4 g of fat; and white chocolate yields a whopping 162 calories with 9.1 g of fat!

Choosing Wisely. Although some manufacturers have begun to list the candy’s cocoa content, even dark-chocolate lovers are mostly in the dark when it comes to picking the brands with high flavonoid levels. That’s why experts warn that chocolate should be consumed in moderation, as part of a healthy, varied diet. Eating any food in excess of caloric needs will result in weight gain.

Sources: Knight Ridder News Service and Cooking Light magazine.

AdvoCare Spark® Energy Drink mix is a unique multi-nutrient system that's designed to provide nutritionally advanced, long-lasting energy and enhanced mental focus.* Its 21 vitamins, minerals and nutrients work synergistically to give you healthy, balanced energy without making you jittery like other caffeinated beverages.*

Spark's unique combination of ingredients gives you fast-acting energy and B-vitamins enhance your body's natural energy-sustaining processes.*

For mental focus and clarity, the neuroactive amino acids in Spark help sharpen your mental focus and alertness by supporting your brain's ability to efficiently transmit messages within the nervous system.* With five refreshing flavors and only 45 calories per serving, Spark gives you a lift that lasts for hours.*

Is this you?
-Someone who has trouble waking up or feels "energy slumps" throughout the day
-Someone who can't work up enough energy to live life the way you want
-Someone who is looking for a more nutritious alternative to coffee, soda or other energy drinks

*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
Copyright © 2012 Dynamic Fitness Solutions, LLC, All rights reserved.
You are receiving this email because you have either contacted Dynamic Fitness Solutions regarding personal training services or are a current/past client of Dynamic Fitness Solutions.
Our Website: www.dynamic-fitness-solutions.com
Email Us: nicole@dynamic-fitness-solutions.com
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Monday, January 2, 2012

January 2012 Newsletter

Will you keep this year's resolution?

Interestingly only 20% of people keep their new year's resolution. Here are some statistics on those who maintain their resolutions and for how long:
Past 1st Week: 75% maintain their resolutions
Past 2 Weeks: 71%
After 1 Month: 64%
After 6 Months: 44%

A good start to maintain this year's resolution is to WRITE DOWN YOUR GOAL. 95-97% of people who do not write down their goal fail. However, the 3-5% who have written down their goal succeed.

To help you get a good start on this year's fitness goals, we will be taking each of you through a new health and lifestyle questionnaire followed by a goal setting session where you will write down your goals and be held accountable by your fitness professional. Together let's make 2012 a healthy year!

Steps to take to keep this year's resolution...

1. Choose an obtainable goal-choose a goal that is realistic. Losing 1-2 lbs/week is realistic, but 10 lbs/week is nearly impossible.

2. Create a game plan-make a schedule for your exercise routine, plan how you will change your eating habits, sleeping routine, etc. This will increase your success rate substantially.

3. Break it down & make it less intimidating-if you want to lose 30 lbs this year, then break it down to how many lbs you need to lose each week. Little steps will allow you to achieve a larger goal and make it feel possible.

4. Ask friends & family members to help you, so that you have someone to be accountable to-the people that you surround yourself with will dictate your success. People tend to have the same lifestyle as their friends and family, so choose them wisely.

5. Reward yourself with each milestone-If you want to run a 5k by the end of the year, then once you can run 1 mile without stopping enjoy a massage. This will keep you focused and more likely to succeed.

6. Don't do it alone! Get professional assistance-even when you have professional assistance you still have to do the work, but professional guidance will lead you down the right path taking the guess work out of it.

7. Limit your number of promises-don't set too many goals or you will spread yourself too thin, get overwhelmed and give up.

8. Give it time-like with everything there is no magic pill and it will not happen overnight. Most experts agree that it takes 21 days to create a habit. Changes often happens after that. Be patient!

9. Make contingency plans-don't assume your plan will be smooth sailing. Plan on hitting bumps in the road and prepare specific ways to overcome them.

10. Keep a journal-this will help hold you accountable and you will be able to see if you are actually doing the work needed to reach your goal. Beginning in 2012, the 1st week of every month, you will receive a monthly calendar to track your physical activity progress. Every Monday you will receive a weekly calendar to track your food consumption. Both calendars need to be returned to your fitness trainer for further review and to hold you accountable.

It is important that each of these 10 steps is taken. Leaving just 1 step out may be what lets you be a statistic of those who do not stick to their new year's resolution.
Good Luck!

24 Day Challenge

Days 1-10 Cleanse Phase
The first ten days are about cleansing your body of toxins and preparing for optimal nutrient absorption, and you may enjoy weight loss as well!
  • Herbal Cleanse: helps to cleanse and detoxify your body.
  • OmegaPlex®: essential fatty acids for increased overall wellness.
  • AdvoCare Spark®: nutritionally-advanced energy.
Days 11-24 Max Phase
Give your body the best tools you need to achieve your next weight management goal during days 11-24!
  • Metabolic Nutrition System (MNS®): Your choice of Max C+ (appetite control), Max E+ (energy), or Max 3 - for weight management, appetite control and overall wellness.
  • Meal Replacement Shake - your choice of chocolate, vanilla, or berry: Complete nutrition in a great-tasting shake!
  • AdvoCare Spark®: nutritionally advanced energy.
Are you up for the challenge???
If so, let us know you're in and we will get you set-up and ready to rock your way to your weight-loss goal!!!

Copyright © 2012 Dynamic Fitness Solutions, LLC, All rights reserved.
You are receiving this email because you have either contacted Dynamic Fitness Solutions regarding personal training services or are a current/past client of Dynamic Fitness Solutions.
Our Website: www.dynamic-fitness-solutions.com
Email Us: nicole@dynamic-fitness-solutions.com

Wednesday, December 21, 2011

You Are What You Drink!

You Are What You Drink!
Our choice of beverage plays an important role in determining our health. Avoid soft drinks and other sugary beverages, and choose water or other healthy drinks like fermented beverages.

Water: Design or Luck?
Rex Russell, M.D., in his book What the Bible Says About Healthy Living, poses these questions: “What if Earth were twice as far from the sun as it is now? There would be no life on Earth, just ice. What if Earth were as close to the sun as Venus or Mercury? Life would not exist on earth—just steam. Earth is placed exactly the distance from the sun where it must be to have the necessary temperature for water to perform as a life-giving force. Is it luck or Design we are located in space right where we are, in precisely the place where life can exist?” He goes on to discuss the importance of the dissolvability properties found in water: “Water can dissolve almost anything, including rock. Water dissolves nutrients and food so they are distributed to the cells in our bodies.”

Ah . . . there's the key. We need water so that our cells can get the nutrients needed from the foods we eat.

Soft Drinks
A primary factor contributing to unhealthy weight and other forms of unhealth plaguing America is our national love affair with soft drinks. Soft drinks are widely available everywhere. Here are some shocking statistics:

  • The average American drinks an estimated 56 gallons of soft drinks each year.
  • One can of soda has about 10 teaspoons of sugar, 150 calories, 30 to 55 mg of caffeine and is loaded with artificial food colors and sulphites.
  • Soda accounts for more than one-quarter of all drinks consumed in the United States.
  • In the past 15+ years, soft drink consumption among children has almost doubled in the United States. Teenage boys now drink, on average, three or more cans of soda per day, and 10 percent of them drink seven or more cans a day.
  • The average for teenage girls is more than two cans of soda a day, and 10 percent of them drink more than five cans a day.

What’s Wrong with Soft Drinks?
They are loaded with sweeteners—usually high fructose corn syrup—or sugar substitutes like aspartame. Sugar in soft drinks accounts for 35 percent of all U.S. sugar consumption and sugar messes with insulin levels, which can lead to unhealthy blood pressure, cholesterol, weight and cardiovascular states. It can also accelerate the normal aging process.

  • Aspartame: In a report dated April 20, 1995 to the U.S. Department of Health and Human Services entitled Symptoms attributed to aspartame in Complaints Submitted to the FDA, 92 symptoms were listed including brain and cellular unhealth, emotional imbalances and more. Further, when aspartame is stored for long periods of time or kept in warm areas it changes to methanol, an alcohol that converts to formaldehyde and formic acid, which are known carcinogens.
  • Saccharin: Saccharin is a white, crystalline powder or solid. Sodium or calcium saccharin is used in many low calorie or reduced calorie foods. In addition, they are used in toothpaste, mouthwash and other dental care products. Saccharin has appeared on the “Hazardous Substance List” for irritating the skin and causing skin allergies. Sugar free ingredients have been shown to cause neurological unhealth.
  • Caffeine: Soft drinks often contain a fair amount of caffeine. It turns out to be 35 to 38 milligrams per 12-ounce can or roughly 28 percent of the amount found in an 8-ounce cup of coffee. The stimulant properties and dependence potential of caffeine in soda are well documented, as are their effects on children. Caffeinated soft drinks can cause jitters, insomnia, unhealthy blood pressure, irregular heartbeat, unhealthy blood cholesterol levels, vitamin and mineral depletion, breast lumps, birth defects and perhaps unhealthy cellular proliferation.

Here is the bottom line for soda as it relates to health: don’t buy soft drinks, don’t keep them around and do everything you can to discourage your loved ones (especially children) from drinking them. Choose pure water or other healthy beverages instead.

Monday, December 19, 2011

Alcohol & Fat Loss...What you need to know

It's the time of year for all those "Holiday Parties". I am a huge advocate of living a balanced lifestyle and not one of restriction. So, enjoy those holiday parties but in moderation. Here are some facts behind the cocktails that you may be consuming over this holiday season...

Alcohol And Fat Loss – What You Need To Know

One question that often presents itself to many dieters who are trying to shed the excess weight that has accumulated over time is whether or not alcohol can be included in their diet plan.

Alcohol is something that most adults do like to indulge in from time to time – some more often than others.

So what’s the real deal about alcohol and your progress? Is this something that you can make room for in your diet or is it something that you need to give the boot?

Alcohol And Calories

The very first thing that you need to take note of is how many calories are found in alcohol. Alcohol itself contains seven calories per gram, whereas both proteins and carbs contain just four. Fat comes in at the highest calorie value per gram at nine, which places alcohol right in the middle.

But what’s often worse is what the alcohol is mixed with. If you’re drinking your alcohol with high calorie or fat mixers such as cream, sodas, or sugary mixers you could easily end up with a drink that packs in well over 300 calories per serving.

If you take in three or four of these over the course of the night, it’s really going to add up.

Alcohol And Fat Metabolism

The second important thing that you need to note is the impact that alcohol consumption will have on your fat metabolism. The minute that you put alcohol into your body, all fat burning is going to come to a halt.

Your body views alcohol as a toxin and as such, as soon as it comes in, it’s going to do everything it can to rid itself of this alcohol. No further fat will be burned off until it’s out of your system.

Only then will you start burning up body fat again. So if you consume quite a bit of alcohol one night, you can expect to see your rate of fat loss drop off for a more significant period of time.

Alcohol And Your Recovery

Finally, the last important thing to note about alcohol consumption is the impact it will have on your recovery rates.

In addition to putting the breaks on all fat burning taking place in the body, the second thing that alcohol is going to put the breaks on is protein synthesis.

This means that no further lean muscle tissue will be built up as long as that alcohol is in the body.

Again, you can imagine what this is going to do to your workout goals.

So as you can see, if you want to be truly successful with your fat loss and workout program, it’s best if you can forgo alcohol for the time being. One drink every now and then may not hurt all that much, but if you’re taking in any more than this, it will definitely hinder the progress that you see.