Tag Archive for: Long Beach Nutritional Coach

Keeping Your Body Healthy-Your Physical Fitness

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It is important to be fit, everyone knows that. Your physical fitness has a big impact upon how you feel about yourself, and how much effort your body has to expend in order to keep working. Lack of physical fitness has supposedly reached an epidemic proportion in America, though the truth is that Americans are obsessed with physical fitness, and TV doctors and celebrities alike make a fortune through selling fitness videos and books to the public.

Unless you’re planning to buy ‘em all and use them as weights to lift up and down every day, none of these will ever do your physical fitness any good at all.

physical fitness

The best way to improve your physical fitness is by incorporating regular activity into your daily routine. It is not necessary to take out full membership of your local gym, or even attend one exercise class. What it does mean is choosing an activity that increases your heart rate, or improves your strength and general flexibility. Walking a few more blocks, doing some gardening or housework, climbing the stairs, are all examples of something that can fit quite easily into your routine, but which can also increase your physical fitness. Taking the elevator, driving the car to the shop at the corner of your street, and spending more time in bed are all things that will not improve your fitness level.

A healthy lifestyle cannot be a fad, or something that you will do ‘next year’. It should be on your ‘to-do’ list all year round, not just as a New Year Resolution that you never intend to keep. Once you start on an exercise regime, you will need to keep that up for the rest of your life; or your physical fitness will be lost, and you will have to start all over again. Without regular exercise, the muscles reduce, and fat takes its place (muscles do not become fat, they merely move over to make more room for it if they aren’t used). It is therefore important that you choose a regime that is going to keep you interested in the long term; every year throws up a new ‘fitness fad’, but most people take them up and then discard them after a fortnight. Instead, choose something that you enjoy. If the thought of being instructed on stepping up and down on a plastic board fills you with scorn, then you might try something else – martial arts are always popular, and a physical fitness regime which incorporates some kind of team sport will also help to keep you interested.

Remember: physical activity everyday is the key to fitness, and that is what is important. Improving your physical fitness can provide you with more energy, and will help you to feel more positive about yourself.

Amino Acids that Promote Growth

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Hormones for development are released by the pituitary gland in the brain. It is responsible for enhancing muscles, burning fats and immune system maintenance.

amino acids

Ornithine

This is one of the amino acids that promote growth which is derived from arginine. Large quantities of which have successfully raised growth hormone levels in some studies. Bucci, et al, studied the the effect of 40, 100 and 170 mg/kg of L-ornithine HCl on 12 bodybuilders. A percentage of twenty- five of the subjects experienced significant increases in serum growth hormone levels at the two lower doses. In the otherhand, half the subjects illustrated an increase in growth hormone at the highest dose.

Arginine

Investigated in numerous studies with conflicting results, this is one of the amino acids that promote growth. Take for example, in one study, 6 subjects were given 6 grams of arginine. They all experienced a 100% increase in plasma levels without any growth hormone release. Other researchers administered it to 12 young and 5 elderly non-obese adults, all of whom had a body mass of less than 30. The subjects participated in three trials: resistive weight-lifting exercise with no placebo, 5 grams of arginine supplementation prior to exercise and 5 grams of oral L-arginine only.

Lysine

One of the amino acids that promote growth, lysine may work to release growth hormone. In a study of 15 healthy male subjects, there was a separate consumption of lysine as single nutrients did not significantly increase growth hormone compared to the baseline. In another study of normal young males, oral administration of 1,200 milligrams of L-lysine did not raise serum growth hormone levels.

Glycine

It may be the non- essentials but this is also one of the amino acids that promote growth. Glycine is contained in gelatin protein and is an important component of collagen. Although much of the early research revolved around its ability to increase strength in athletes, more recent studies have documented that it can indeed raise growth hormone levels in humans. As a matter of fact, researchers have concluded that the explanation why it has been found to increase muscle strength in many studies may be the result of its growth-hormone-boosting capabilities.

Glutamine

An abundant protein block- builder, this is one of the amino acids that promote growth. Glutamine is the most copious in human muscle and plasma. It directly regulates both the production and wearing-down of protein and immune cell activity. When about nine healthy subjects consumed two grams of oral glutamine 45 minutes after a light breakfast, there were eight out of the nine that subjects experienced elevated plasma growth hormone within 90 minutes. These findings demonstrate, the study authors wrote, that a surprisingly small oral glutamine load is capable of elevating hormones for development.

amino acids

Diet and Exercise (Free Download)

Could You Have an Eating Disorder?

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Do you find yourself gaining weight during times of stress? Do you fear boredom because you know you’ll simply eat to fill the time? These are just some of the symptoms of emotional overeating.

If you think you may suffer from this relatively common eating disorder, here are some signs and symptoms that may help you identify whether or not this is what you’re struggling with.

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Mindless Eating

If you have a binge eating disorder or emotional overeating problem, you may stuff food in and not even really taste it or realize what you’re doing. It’s as though you are “out of it” and just mindlessly stuffing food into your mouth.

Feelings of Guilt and Shame

Many people with emotional overeating disorders feel really embarrassed and hateful of themselves after they’ve got through with an eating binge. The problem, of course, is that these negative feelings may make you reach for more food for comfort.

Eating in Secret

Because of being embarrassed, may emotional over-eaters will eat in private, reserving their “naughty” foods for when no one is looking.

Always on My Mind…

Do you think about food all the time? Do you feel anxious about the prospect of leaving the house without snacks or money to buy food? Constantly thinking about food (food obsession) may be a sign that you have an emotional overeating disorder.

Feeling Sick

Sometimes, emotional over-eaters will eat and eat to comfort themselves, and then feel sick afterward. Obviously, this is your body’s way of telling you you’ve eaten far too much more than is good for you; but for emotional over-eaters, this sickness does not necessarily deter the next binge.

Identify Your Triggers

Emotional overeating is usually triggered by something – emotions, yes, but sometimes we need to be more specific than that. Identifying your personal triggers can go a long way toward helping you overcome the disorder. Basic trigger categories include:

  • Emotional – Eating to relieve boredom, stress, or anxiety

  • Psychological – You may eat in response to negative, self-destructive thoughts

  • Environmental/Situational – You may eat simply because the opportunity is there. Also in this category is the habit of eating while doing another activity, such as reading or watching TV.

Do any of these signs and symptoms describe you? If so, don’t despair – there are treatment options available for emotional over-eaters. Check with your healthcare provider for advice on therapists or specialists in your area.

3 Amazing Ways to Shape Up in Less than 7 days!

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Imagine you need to look great to get all the attention at the biggest party of the year. The cloak has already started ticking and you have got 7 days to fix yourself for the D-Day.

If you can take out 15 to 30 minutes in the next few days, you can be ready for action.SHAPE

Step 1

  • Exercise: Start with skipping and jogging and chin-ups by hanging from a rod for warming up.
  • Two steps of crunches or sit-ups for strengthening and toning your abdominal muscles.
  • Then go for Flat bench press and dumbbell flyers for the entire chest area, focusing mainly on the inner chest and followed by 2 sets of push-ups.
  • Work on your trapezium for the collar muscle and shoulder pressing.
  • For biceps the exercise to be followed is standing barbell curl.
  • Next you can work out on your Triceps with Single dumbbell or French press and fore forearms.
  • Skipping will have an effect on your legs, other wise you can go for Squats and back with lat pull down.

Step 2

Diets are just as important as exercise, because it is the most important part of getting the body you want. You have to eat good to look good. You need protein, and you don’t need fat. Stay away from junk and fatty foods. Not all fat is bad; there is a healthy fat. This fat can be found in fish, Nuts and some oils. Have Lots of fibers such as leafy vegetables, salads and daily products.

Step 3

The results though wont come easily and they wont come very fast either, So Stay dedicated, motivated and consistent, and do all 3 steps correctly to get the desired result.

What Not to Eat When You Are Pregnant

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You are pregnant – the minute you hear those words all kinds of thoughts start running through your mind, and one of the main ones is what to eat and what not to eat when you are pregnant. After all, you want to make sure your baby is healthy and that you remain healthy.

It is important that you avoid foods that high in mercury. Fish are high in protein and omega 3 fatty acids, but mercury is a very real concern, especially for your fetus. Too much mercury has the potential to damage the nervous system of your baby. The FDA and EPA recommend avoiding shark, swordfish, King mackerel, and tilefish.

pregnant

The FDA and EPA say that 8 – 12 ounces of any of the following seafood are fine for pregnant women to eat. This includes shrimp, crab, tuna, salmon, catfish, tilapia, Pollock and cod. Different doctors have their own idea of what is safe, so talk to your doctor before eating seafood during your pregnancy.

A pregnant woman should always avoid under cooked meat, eggs and poultry. When you are pregnant, you are at risk of bacterial food poisoning. To prevent foodborne illness makes sure the meat you eat if completely cooked. Use a meat thermometer to ensure it is cooked. You should always cook hot dogs and processed meats until they are steaming hot to avoid illnesses such as listeriosis. It’s even better if you avoid completely.

Do not buy raw poultry that is already stuffed as this can cause bacteria to grow. If you choose to buy these types of products make, sure they are thoroughly cooked.

Pregnant women should avoid unpasteurized milk, Brie, feta, blue cheese, camembert, or Mexican cheese as all of these can lead to foodborne illness. Eggs should be pasteurized and not fresh as there is also a risk of bacteria.

When you are not pregnant, the majority of these foods do not pose a risk. However, to your unborn baby a bacterial infection or food poisoning can be life threatening. As a result, the FDA, EPA, and most doctors recommend that you avoid any food that is considered high risk. It is a good idea to speak with your doctor, whom you trust, about what is right for you. Eating a healthy diet is important to your health during your pregnancy, and to your baby’s health.

The Health Benefits of a Raw Food Diet

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A raw food diet is just that, eating your food uncooked. Believe it or not there are many people throughout the world who live on a raw food diet. Because of the socialization of some of us we may find this fact a little repulsive when we think about it, but it’s true.

We can look into every culture and find the consumption of some type of raw food within it. Many Asian cultures, for example, consume raw fish along with raw vegetables with their meals. In the western parts of the world those who maintain a raw food diet are known as foodists.

raw food diet

A raw food diet will increase one’s energy. Often, when we cook food, many of the vitamins and nutrients that give us energy are lost in the cooking process, not to forget that whenever we cook food, major chemical changes take place in the food. What often happens is that the good stuff is cooked out and is replaced by toxins.

Upon consuming the cooked food the immune system then produces more white blood cells to fight off these toxins. The end result is a weakening of the immune system because it is working over-time to rid the body of invaders. Moreover, because the body is doing more work to process cooked foods, there is a loss of essential energy.

Eating raw foods can help reduce and even eliminate diseases and illnesses. In the eating of raw foods the vitamins and nutrients in those foods are left intact and are not lost or converted into toxins. The body can then use these vitamins and nutrients more efficiently and effectively to combat diseases and illnesses.

And this is another reason why those who eat raw foods have more energy. It’s because the body does not have to work as hard to process the raw foods into a usable resource.

Many people who eat raw foods are also able to maintain a more normal and balanced body weight. Often when we cook foods we use cooking oils, lard or butter. The body has a very difficult time breaking these fats down and rather than waste energy the body will store them within itself.

After a period of time these fats build up, thus adding weight to the body. Not only does fat affect the shape of the body, but it also causes the body to burn more energy to move about because of the extra weight.

There are a large number of diet plans and weight loss programs that suggest the consumption of raw foods. Eating raw foods is believed to be healthier because the enzymes in those foods are not lost as they are if they were cooked. Enzymes break down macromolecules into smaller building blocks the body uses to grow and maintain itself. Enzymes also help the body with basic house cleaning and the elimination of toxins.

Moreover, when we eat cooked foods the stomach produces more acid than if we to eat raw foods. The acid that is generated by the stomach to break down cooked foods can create indigestion, heart burn, and other unpleasant stomach problems. With a raw food diet the generation of stomach acid is greatly reduced and even nearly non-existent. Because of the reduction of stomach acids the digestive system functions much better. A raw food diet can certainly be an advantage for those who do suffer from stomach or digestive issues.

Raw food diets have also been shown to reduce the risks of circulatory and heart disease. As we have mentioned before, the vitamins and nutrients are not cooked out raw foods. These vitamins and nutrients are what help the body fight cancerous type cells. Additionally, many raw foods, like some vegetables for example, help dilate blood vessels so the blood flows more easily throughout the body. Again, it not only becomes an issue of health, but an issue of energy as well. It takes energy to pump blood through the body. The harder it becomes the more energy the body must expend to get blood to where it needs to be.

The Healthy Way to do Raw Food Diets

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In recent years, much has been said about the positive effects of a raw diet. Book after book, and article after article has spoken of the negative impact that too much heat can have on foods. Vitamins break down, carbohydrates loose their nutritional value, fats become toxic, and proteins are rendered virtually indigestible.

Still, that doesn’t mean you just eat any food at all that you want raw. There are some measures you do need to follow to ensure you stay healthy on the raw food diet. Like anything else in life, the key is moderation. Too much of anything, even something good, can be detrimental.

raw

As an example, years ago people were touting the grapefruit diet as a great way to lose weight. The idea was, you ate nothing but grapefruit (hence the name). You could eat as many as you wanted, so long as that was all you ate. Well, that’s not good for you! Fruits contain acid; too much acid can upset the pH of your body, and will also damage your teeth. On top of that, fruit is lacking in terms of some of the nutrients you need for good health. You need balance. So, point one: meet with a doctor or dietitian and set up a good, healthy raw diet suited to your needs.

Next, be sure you eat plenty of fresh fruit and vegetables, and that it’s locally grown wherever possible. Now, this does mean that you’ll have to do without some fruits for some periods of the year, but it’s best for your overall health. Too much dried fruits can give you stomach and/or intestinal troubles (sometimes as simple as just gas), and be bad for your teeth.

Or, eating fruit that’s not grown locally means you don’t know under what conditions it was grown. What sort of pesticides and chemicals were used on it? What sort of soil was it grown in? These days, with the global economy, you could eat fruit from any place on earth! That gives you variety, sure. But wherever possible it really is better to stick with what you know, and learn to do without when some things are out of season.

Nuts make up a large part of a raw food diet. Here again, moderation is called for. Too many people start in on a raw diet, and start eating too many nuts. Nuts are naturally high in fat. Now, your body needs fat as part of its normal biological processes, but only a certain amount. If you load up your diet with avocados, nuts, and oils, that’s not healthy. Not only is there the issue of the fat, but some people have trouble digesting nuts.

Here again, this is why meeting with your doctor to discuss a raw diet first is the key to adopting a healthy lifestyle. If you find yourself getting very tired after eating some nuts, your body is having trouble metabolizing them, and you should stop. Ironically, if your body has trouble with nuts, this can lead to you suddenly craving a host of other foods; some you may have never been interested in before!

Finally, there’s the issue of knowing your source. Not for the foods you eat, but the advice you get. Your best friend may tell you how great their raw food diet is, and that you should do the same. Well, thank them, and then go see your doctor. Something as simple as a food allergy can undo all the sincere advice your friend gives you. As an example, if they’re eating a diet rich in whole grains, and you have an allergy to gluten, your doctor will tell you to substitute whole rice for grain.

Just follow a few simple steps, and you can be sure that your raw food diet is perfectly suited to your needs. Why not give the raw food diet a go and see how you can benefit from it?

Pregnancy Nutrition Wholesale and Processed Foods

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Pregnant women commonly ask whether it’s okay to eat processed foods when you are seeking optimal nutrition during pregnancy. And the answer is…. Yes and no. If you are focusing on keeping your weight gain lower while keeping your baby healthy, then saying no to processed foods is a going to be a real benefit to you.

Then again, processed foods are part of our culture and imagining life without them can be difficult. Let’s look at the pros and cons of processed foods and whole foods.

foods

Processed foods offer us convenience over unprocessed foods. If you find yourself growing hungry while out running doing your errands, it’s quick and easy to stop at a fast food restaurant, order, and be on your way in minutes. Processed food is also much cheaper than whole foods.

If you are on a budget then processed foods may seem like the logical way to inexpensively stay full and satisfy your cravings. In fact, you might think that having lunch meat while you are pregnant is the perfect way to make sure you get your protein at each meal without the expense of purchasing and preparing lean cuts of meat.

However, there are many disadvantages to processed foods including that they are packed with fillers, calories, and sodium. This can cause you to gain excess weight, cause fluid retention, lead to indigestion or bloating, and not provide the best nutrition for you and your baby. At best, they should be used as a short time solution occasionally.

Most of us are already aware of the pros to eating a diet made of whole foods. They are higher in vitamins, minerals, protein and fiber, all of which are important to a healthy successful pregnancy. Whole foods, especially organic whole foods, are chemical free, hormone free and do not contain many of the questionable fillers that can be harmful to a developing fetus. Even though these foods seem more expensive, they actually are better value because you stay full for longer and you get the nutritional value.

The main disadvantages include cost and preparation time. It can seem like a lot of effort to prepare a meal when you can grab something on the go. You really can have the best of both worlds. Start by slowly incorporating whole foods into your life. One of the best places to buy whole foods is a local farmer’s market where you’ll find organic fruits, vegetables, and meat that’s fresh. Start by changing your habits slowly. For example, try taking an apple with you along with some nuts when you are out running errands or eat before you go so you aren’t hungry while out. Be creative.

To Cook or Not to Cook: Heating Foods and What It Means

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Did you know that human beings are the only creatures on Earth that heat up their food before eating it? Think about it: do you know of any animals that cook anything that they eat in any way, shape or form?

Not only are we the only species that applies heat to what they consume on a regular basis, but in relation to the life span of other species, human beings have some of the shortest life expectancy rates of any other living creature.

cook

Only species that cooks food; shortest life expectancy compared to the rest of living things. Coincidence? Think again.

Humans, like other species on Earth, are biologically adapted to eating raw foods. The human body is built to be able to break down raw foods into the most basic nutrients, vitamins, minerals and proteins that are needed to survive, using them as effective body fuel for everyday living. Heat breaks down the chemical and nutritional makeup of food, eliminating important nutrients that our bodies crave and need. Add to that harmful toxins and pesticides, preservatives and artificial additives, and it becomes so much more evident why humans don’t live as long as they should. In essence, we are killing our bodies by feeding them inappropriately.

By contrast, eating a diet rich in fruits and vegetables has many countless benefits. It is widely known that a diet that focuses on raw foods is great for the skin, for example. Fruits and vegetables are high in vitamins that help your complexion stay soft, supple, and healthy, and, not surprisingly, they are a wonderful source of hydration and energy. In addition, grains, legumes and other raw produce are high in fiber and protein, helping with digestion and functioning of vital organs.

One of the most exciting and significant benefits found in eating uncooked foods is how it encourages the body to break down foods properly and efficiently, significantly decreasing and in some cases eliminating harmful toxins that are secreted out of our bodies. As a result, out bodies are able to maintain much healthier chemical levels. The human body then becomes a well-oiled machine, breaking down harmful chemicals, boosting the immune system and eliminating harmful excesses from the body.

It is no coincidence that conditions such as Type 2 Diabetes, high cholesterol and hypertension have all been linked to dietary habits, which is exactly why it should also come as no surprise that studies show a significant decrease in these illnesses among people who practice raw food and vegan lifestyles. But did you know that scientific studies now show that people who are on raw food and extreme vegan diets are at a lower risk for developing many types of cancers, including breast and colon cancers? Or that they are also at a lower risk of developing heart disease? In addition, those who practice raw food diets are less prone to mental conditions like depression and anxiety, all the while maintaining sharp reflexes and great memory.

These are just some of the ways that the human body is predisposed to the Raw Food lifestyle, and why in the long run it may be beneficial to you to consider changing your eating habits to a more natural, organic, and ultimately healthier way of living. By joining the ranks of those who are switching over to the raw food diet and ditching unhealthy eating practices, you will be helping both your body and your mind become the best that they can be.

Pregnancy Nutrition Tips You Should Know

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We already know just how important it is for us to be well nourished throughout our pregnancy. These nutritional tips are easy to implement and are highly beneficial so why not implement them today?

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Just One Apple a Day Will Keep Asthma Away

‘An apple a day keeps the doctor away.’ Who hasn’t heard this before? But what many are unaware of is that the research shows that eating just one apple a day throughout your pregnancy will actually reduce your child’s risk of developing asthma when he/she is older. One of the studies learned that when mothers ate apples regularly throughout their pregnancy these children had far less wheezing and other asthmatic symptoms.

Eat a Banana to Reduce Swelling

Edema is common with pregnancy. However, the potassium that is in bananas can actually help to reduce your swollen feet and legs. So why not go ape and start eating plenty of bananas.

If You Want a Happy Baby Eat Chocolate

In 2004, Finland scientists found that eating just a small amount of chocolate regularly throughout your pregnancy led to having a happier baby. The study questioned 300 women who ate chocolate throughout their pregnancy and they reported happier babies than their counterparts. However, this doesn’t give you an excuse to eat chocolate excessively. Remember just a tiny bit daily will satisfy your chocolate cravings and keep your baby happy. It’s a win-win.

Skimmed Milk Equals Whole Milk

If you have always drank skimmed milk and the thought of drinking the fatter, richer whole milk doesn’t sit well with you, there is some great news – Skim milk has as much calcium as whole milk it just doesn’t have the same fat content. So you can drink with the worry of calories and enjoy all of the benefits.

Coal and Mud Cravings Mean More Iron is Needed

If you have strange cravings to eat coal or mud, it means your likely need more iron. Visit your OB or midwife to be tested for anemia. You can increase your consumption of foods that contain iron or if you’re really depleted you may be given an iron supplement.

Woman who are pregnant commonly stress and worry about whether they are eating right. A healthy diet is a great start. These simple tips are a great way to add to your nutrition and they will benefit both you and your baby.