order cialis us

Diet and Exercise… Will Never Cure the Obesity Epidemic

After years of proclaiming that “diet is 85% of the game”, this title might leave you thinking that I have just fallen off the turnip truck. But if you sit with me for a few minutes, I will explain why I believe that the current protocol for addressing obesity is doomed to failure.

Diet and exercise: there are two distinct problems in this equation. The first one comes from the inherent limitations of language and misunderstandings around the word ‘Diet’. Secondly, we have adopted a view of physical fitness that does not reach the vast majority of the population. Throw both of those into a solution for combating obesity related degenerative diseases, and the byproduct is a catastrophic fiasco. Does that mean that you should just resign yourself to ‘genetics’ and a future predetermined by forces out of your control? Of course not! Let’s break it all down for a better understanding of what-fails-where, and then we can look at a better solution.

The dictionary definition of the word ‘diet’ does not vary much. Merriam-Webster describes diet as:
a. food and drink regularly provided or consumed
b. habitual nourishment
c. the kind and amount of food prescribed for a person or animal for a special reason, and
d. a regimen of eating and drinking sparingly so as to reduce one’s weight.

In our current culture, D-I-E-T is a four-letter word in every sense. Nobody likes being on a diet. When people talk about diets today, it is almost always in reference to that last definition. Being on a diet is all about denial, limitations, bland foods, and becoming a bit of a social outcast. Dieting has become synonymous with a collection of aberrant prescriptions outlining good and bad foods. Atkins, South Beach, Paleo, Weight Watchers, Jenny Craig and a host of other diets over the decades claim to be the ideal solution for health and weight maintenance.

The real problem is that nobody eats this way as a natural course, so diets are always temporary. That means that eventually, you are going to be back in the same predicament debating which ‘diet’ to put yourself on next to help you lose the extra weight. And, that extra weight will return given that scientific studies show that when individuals diet to lose weight, they rebound by gaining all of the weight lost plus additional weight when they return to a ‘normal’ diet. This is a direct response to the traditional calorie restricted diet.

Focusing solely on calories, or calorie restriction, also affects the thousands of micro and phytonutrients in our food chain. Weight gain after dieting is the byproduct of nutrient depletion and the body’s need to replenish those nutrient stores. In addition to your immediate needs, you necessarily have to consume in excess to create stores — hence, the yo-yo effect.

Now lets talk about exercise.

From the perspective of language, “exercise” has a lengthy history as well. I used to say that before all of the big-box gyms started popping into our culture, exercise was called “work”. That is true to a point, but in fact, exercise goes back at least as far as soldiers have been preparing for battle.

Another angle on exercise is the concept of “play”. Children inherently use play to develop strength, muscle coordination, and strategy … as is true throughout the animal kingdom as well. The problem with play is that we inherently grow out of it. This is in part due to adult responsibilities such as work, and in other part due to the increased risk of injury. So if we look at the statistics for our youth, we can use this data as an upper limit for physical activity among US adults.

Diet and Exercise… Will Never Cure the Obesity EpidemicThe Physical Activity Council (PAC) has published their participation statistics among US youth ages 6 and above in sports, fitness, and recreation.# They track 119 sports and physical activities. People considered inactive are those who do not engage in one or more of those 119 activities. Substantiating our earlier assumption, the following inactivity rate graph published by PAC displays inactivity trends related to age groups.

The University of Chicago Divinity School published similar data utilizing participation rates among US individuals ages 18 and above.# Their analysis of survey data from 2003-2005 showed that approximately 25% of American adults participated in any sport, exercise, or recreational activity on a random day. Referring back to the PAC study, we also know that inactivity rates among adults have increased over the last three years by nearly 8%.

Summing it all up, we see that our contemporary definition of a diet necessitates a vicious cycle of malnourishment if not outright failure. Roughly 45 million Americans spend 33 billion dollars on weight loss products, yet nearly 70% of the US population is at least overweight. Additionally, on any given day of the week roughly 75% of the American population is not motivated to engage in any type of sport, exercise, or recreational activity. As people gain excess weight, the likelihood of inspiring physical activity of any sort declines. I think it is overwhelmingly safe to say that the “Diet and Exercise” message has missed its target market outside of sponsoring a thriving diet industry.

THIS IS NOT HOPELESS!

Lets go back to the beginning and look at a simple breakdown.

We started by pinpointing a problem with the popular definition of the word diet. Shifting our focus from definition ‘d’ to definition ‘b: habitual nourishment” is the first step towards setting the right equation. Habitual Nourishment implies nothing about punishment, drudgery, tasteless, or unnatural protocols. Now the concept of a diet is about lifestyle. Developing habitual behaviors around eating sets the stage for consistent outcomes. It is also easier to make small changes that result in sustainable outcomes. Dieting is now about a dynamic relationship between foods, your health, and you.

  1. http://www.physicalactivitycouncil.com/PDFs/2012PacReport.pdf
  2. http://www.ncbi.nlm.nih.gov/pubmed/19211953

The culture of physical activity is presently wrapped too tightly around athletics. Honestly, not everyone wants to spend precious hours in a gym watching television from a treadmill. It is also true that a significant percentage of the population does not get into team sports. Our message over the last few decades has been that in order to be fit, one needs to become an athlete. Changing our perception around exercise towards ‘physical activity’ allows for the separation. Physical activity encompasses household chores, family outings, leisure activities, and a wide array of other possibilities. Just getting people to park the car and walk in for their coffee is a significant improvement over the drive-thru. There is so much more to physical activity than high-intensity training. The first step is to allow the largest possible population to engage in ways that compliment their interests and needs. Although this does not in any way negate the activities of athletes and weekend warriors, the goal is health rather than marathons.

Diet and Exercise as we view it today will never produce results different that what we are already seeing. This article presents a strong argument around culture and the implications of language. Our relationship with food and physical activity IS THE KEY to reversing the obesity epidemic.

“Diet is king, exercise is queen, but put them together and they make a Kingdom.”
Jack LaLane

Incoming search terms:

  • exercise epidemic
  • exercise to cure obesity
  • how to cure the obesity epidemic
  • us fitness statistics

Fitness and Nutrition Wrapup – What You Are Interested In!

Fitness and Nutrition Wrapup - What You Are Interested In!So we LOVE our fitness and nutrion readers and find some of your reading choices to be VERY enlightening about the state of wellness and health this year! Here is our wrap up of relevant articles and what you are most interested in.

Never fear, we will be adding more articles throughout the coming year to keep you on top of the most important aspects of fitness and nutrition. Please let us know if there is something you are interested in that we missed!

Our top article for 2012….drumroll please…

Can You Get Enough Vitamins and Nutrients from Your Food?

It seems that everyone has heard that our food sources are not as robust as they once were. We have replaced healthy eating with vitamins and supplements in an attempt to make sure our bodies are getting all the energy that we need. We are glad that these bad practices are coming to light and that our readers are looking for ways to keep valuable nutrients in their food where it belongs.

Top Topic – Whole Foods

After concerns about our waning “food” sources, the next bunch of articles to catch your eye are whole foods. Two of our articles about this topic are top reads.

Our Favorite

So now we know your favorites, here is our favorite for this last year! With the onset of the Patient Protection and Affordable Care Act (also known as Obama Care), Corporate Wellness is heading to the forefront of industry’s thoughts and we proud to be among the first Corporate Wellness providers to realize that having tapes and a static program will not work for real change. Our coupling the conveniences of remote instruction with the reassuring guidance of our “Hands-On” style creates the best environment for a successful wellness program through the accomplishments of individual employees. (download our Corporate Wellness Programs Brochure)

Our favorite corporate wellness post – Cost Justification For Corporate Wellness Programs

Good Eats

Lastly is our recipe for “Blue Cheese Vinaigrette Salad Dressing: Healthy, Homemade and Amazing!” One of the benefits of being able to talk to people is that we can share our thoughts about how to work in healthy and yummy gluten free, dairy free recipes into “normal” everyday eating. They don’t have to feel like a punishment but can be the star of the meal!

Well there you have it, our top posts from this year! We look forward to providing great fitness and nutrition information for you throughout the coming year!

Is Stress at the Root of Degenerative Health Conditions?

Degenerative conditions such as obesity, diabetes, chronic obstructive pulmonary disease (COPD), hypertension, and congestive heart failure are modifiable. What that means is that there exists a lifestyle modification that alleviates the stimulus for these conditions – primarily if those stimuli are addressed before irreparable tissue damage occurs.

But in a culture focused on ‘portion control’ and physical activity, we may be missing something: STRESS.

What is stress?

StressIn its most pure definition, stress is a physical or emotional state ‘out of homeostasis. Everything about operating the human body runs on maintaining acceptable margins such as temperature, blood levels of calcium and so forth. Throwing such a wide net on the definition of stress, we can begin to see that stressors can come from a wide range of stimuli.

Origins of Stress

Physical

- can range from injury and physical exertion to immobility and repetitive use syndrome

Emotional
- is most easily defined as “mental strain”. Psychological stress stems from five different stimuli or conditions:

  • Pressure
  • Loss
  • Frustration
  • Conflict
  • Threat

Environmental
- includes climate, air pollution, airborne allergens, etc.

Infectious
- the constant scenario whereby your body is dealing with foreign invaders

Inadequate or Poor Nutrition
- Poor nutrition, or malnourishment, can occur in cases of insufficient calories or excessive calories. Poor nutrition is the condition whereby at least one nutrient required for any one given metabolic process is absent or available in supplies insufficient to complete any given metabolic process (eg: Magnesium is needed in over 300 metabolic reactions). Excess amounts of sugars and refined foods, for example, can diminish thiamine, niacin, B12, magnesium, and calcium. Low levels of these nutrients increase nervous-system reactivity, irritability, and nervousness. But even more serious is the realization that poor eating habits in general lead to low concentrations of nutrients in the blood, which can impair brain function

As you can see, your body is under stress all of the time from one or more ‘stressors’. This is not a problem until we start operating outside of our natural ability to adapt to stress: out of homeostatic balance.

Repeated stress from any one stressor or combination of stressors places a great deal of demand on our adrenal glands. The adrenals are the endocrine glands sitting on top of the kidneys and produce the stress hormones that essentially respond to every kind of stress. Regardless of the stressor, the adrenal glands always respond in the same way. By engaging the sympathetic nervous system, the adrenal hormones are fundamental in activating the ‘fight-or-flight’ response.

An interesting note here is that your body does not know the difference between a real physical threat and a long string of upsetting emails. The same chemistry is created in your body as a stress response in either case. Because we spend far more time in the stressed state of fight-or-flight, our bodies are exposed to chronically elevated blood sugars, elevated blood pressure, and all of the other symptoms of ‘threat readiness’. Over time, our bodies become depleted and critical resources become exhausted.

When this occurs, we start seeing the onset of degenerative conditions.

  • Insomnia
  • Eating Disorders
  • Depression
  • Anxiety Disorders
  • Colds and Viruses
  • Circulatory Problems
  • Systemic or Local Infections
  • Diabetes
  • Heart Problems
  • Cancer, … just to name a few!

Stress is one of the primary complaints among employees.

Stress Related Statistics

  • 75% of time lost from work is associated with stress
  • 60 – 80% of accidents on the job are stress related
  • 75% of visits to the doctor are due to stress

In fact, it is not hard to find a stress component in any of the major modifiable health risk factors. The problem becomes a focus on alleviating stress with various stress management skills and modalities as a complement to medical treatment for a sustainable recovery.

Corporate Wellness Programs
Corporate Wellness Programs FREE EvaluationResearching Corporate Wellness Programs?

The FitNuts are in the field RIGHT NOW helping companies develop and increase participation in their corporate wellness programs.

Using a comprehensive planning formula, we make sure that your employees have effective options for exercise, eating and mindset! If you would like to find out more, check out our 2 Hour Corporate Wellness Evaluation offer!

Incoming search terms:

  • what is stress

Vegetable Recipes – Acorn Squash with Apple Stuffing

We are big on vegetable recipes over here and since squash is in abundance this time of the year, we are coming up with all kinds of wonderful ways to enjoy them. This recipe is quick, simple, and positively delicious. This recipe made 4 stuffed acorn halves.

Recipe: Acorn Squash with Apple Stuffing

  • 1 lg apple cored and diced
  • ½ cup chopped celery
  • ½ cup chopped onion
  • ½ cup pine nuts
  • 3 slices thick cut bacon
  • 2 acorn squash
  • 1 Tbsp butter
  • ¼ tsp garlic powder
  • ½ tsp smoked salt
  • ¼ tsp black pepper

Prepare acorn squash by slicing in half and removing the seeds. Place in an oven set at 350, flesh side up, with a small pat of butter in each of the acorn bowls. Cook these until they are tender…about 40-55 minutes.

During the last 15 minutes of the baking acorns, start the stuffing mixture by cooking bacon over medium heat. Remove the bacon and add the apple, celery, pine nuts, and onion to the pan. (3 slices of bacon should not produce too much grease, but feel free to pour some of it off if needed. You can also add a little olive oil if there is too little.) Give them a quick stir-fry to soften. Chop and add bacon to the mixture along with seasonings. Heap stuffing into the baked acorn halves and serve immediately.

Corporate Wellness Programs
Corporate Wellness Programs FREE EvaluationResearching Corporate Wellness Programs?

The FitNuts are in the field RIGHT NOW helping companies develop and increase participation in their corporate wellness programs.

Using a comprehensive planning formula, we make sure that your employees have effective options for exercise, eating and mindset! If you would like to find out more, check out our FREE 2 Hour Corporate Wellness Evaluation offer!

A Primer on Weight Loss: Stop Focusing on Calories

Weight loss – focusing on calories is NOT the way to lose weight info on counting calories, calorie restriction, and the overemphasis of ‘energy’ ratios (carbohydrates, fats, and protein grams).

So you may be one of those FitRightTM participants who received the news that the weight you lost on the scale was mostly from your precious lean tissues (bones and muscle!!). If so, you may have also heard that you need to “eat more in order to lose weight”. But how can that be? It makes no sense, right?

A Primer on Weight Loss: Stop Focusing on CaloriesNow you have first hand experience to understand the true limitations of a ‘Calorie-Centric’ diet. What do I mean by Calorie-Centric? I mean counting calories, calorie restriction, and the overemphasis of ‘energy’ ratios (carbohydrates, fats, and protein grams). Even though the calorie concept is where all the media information is – and has been for decades – there is a better way.

Lets talk about ‘Nutrient Density’.

For our purposes, the best definition of ‘Nutrient Density’ is

“…the ratio of nutrient content (in grams) to the total energy content (in kilocalories or joules). Nutrient-dense food is opposite to energy-dense food (also called “empty calorie” food). According to the Dietary Guidelines for Americans 2005, nutrient-dense foods are those foods that provide substantial amounts of vitamins and minerals and relatively few calories. Fruits and vegetables are the nutrient-dense foods, while products containing added sugars, processed cereals, and alcohol are not”

Two Pieces to the Basic Equation

Part I: Whole Foods

Before you start reaching for your calculator, let’s look at some examples. The first rule of thumb comes from the idea of “Whole Foods”. A whole food is just about any food that you can buy that doesn’t have a label and an ingredient list. Now we are talking about the produce section, the butchers counter, and bulk grains. If you look at the list below, you will see that these foods include foods that are higher in fats, natural sugars and starches, and animal proteins. The key comes from the fact that they are complete in their natural form and bursting with a synergistic complement of nutrients that your body understands and can assimilate.

Asparagus
Avocados
Beets
Bell peppers
Broccoli*
Brussels sprouts
Cabbage
Carrots
Cauliflower
Celery
Collard greens
Cucumbers
Eggplant
Fennel
Garlic
Green beans
Green peas
Kale*
Leeks
Mushrooms, crimini
Mushrooms, shiitake
Mustard greens
Olives
Onions
Potatoes
Romaine lettuce
Sea vegetables
Spinach*
Squash, summer
Squash, winter
Sweet potatoes
Swiss chard
Tomatoes
Turnip greens
YamsApples
Apricots
Bananas
Blueberries*
Cantaloupe
Cranberries*
Figs
Grapefruit
Grapes
Kiwifruit
Lemon/Limes
Oranges
Papaya
Pears
Pineapple
Plums
Prunes
Raisins
Raspberries*
Strawberries*#*
WatermelonCod
Halibut
Salmon
Sardines
Scallops
Shrimp
Tuna
Eggs

Black beans
Dried peas
Garbanzo beans (chickpeas)
Kidney beans
Lentils
Lima beans
Miso
Navy beans
Pinto beans
Soybeans
Tofu and Tempeh
Spirulina*

Beef, lean organic
Liver*
Chicken
Lamb
Turkey
Venison
Almonds
Cashews
Flaxseeds

Olive oil, extra virgin
Peanuts
Pumpkin seeds
Sesame seeds
Sunflower seeds
WalnutsBarley
Brown rice
Buckwheat
Corn
Millet
Oats
Quinoa
Rye
Spelt
Whole wheat
Hemp Seeds*
Chia Seeds*

Basil
Black pepper
Cayenne pepper
Chili pepper, dried
Cilantro/Coriander seeds
Cinnamon, ground
Cloves
Cumin seeds
Dill
Ginger
Mustard seeds
Oregano
Parsley
Peppermint
Rosemary
Sage
Thyme
Turmeric
Cocoa (chocolate nibs)*

Blackstrap molasses
Honey
Maple syrup

It is important to remember that just because it is on the list, does not means that it is good for you. For example, if you have an allergy to almonds, don’t eat them.

Part II: Variety

The reality is that you cannot pick your favorite three items from the list above and expect to achieve the full benefits of a nutrient dense diet. You have to get a diverse variety across the board. Reiterating what we discussed in the “Food and Stress” lecture, an apple contains 500 nutrients, but there are somewhere between 30,000 and 50,000 plant-based nutrients in our food chain. Without trying to manage 30,000 nutrients manually, it is safe to assume that variety in your diet is the key to achieving a healthy balance of all those nutrients.

Benefits of a nutrient dense weight loss diet include:

  • Elimination of the “yo-yo” effect
  • Increased energy
  • Improved ‘healing’ in cases of degenerative conditions like diabetes
  • Lower risk for developing degenerative conditions like cancer
  • Reduced toxic load on your body
  • Naturally reduced appetite
  • Fewer cravings

www.fitnutsource.com
jalynn@fitnutsource.com
303-955-8049

Corporate Wellness Programs
Corporate Wellness Programs FREE EvaluationResearching Corporate Wellness Programs?

The FitNuts are in the field RIGHT NOW helping companies develop and increase participation in their corporate wellness programs.

Using a comprehensive planning formula, we make sure that your employees have effective options for exercise, eating and mindset! If you would like to find out more, check out our 2 Hour Corporate Wellness Evaluation offer!

Gave Up Your Wild Party Habits, But Still Killing All The Brain Cells?

Think you are beyond your wild party days? Not if you are still drinking diet sodas such as Diet Coke, Diet Pepsi, Diet Snapple, and Sugar-Free Kool Aid (or any of the thousands of other products that contain aspartame).

Gave up Your Wild Party Habits, but Still Killing all the Brain Cells? | aspartameAspartame is a known excitotoxin. Excitoxins (glutamate, aspartate, cysteine) kill brain cells through a mechanism which causes the cells to fire repeatedly until they self destruct.

Aspartame is best known by the brand names NutraSweet, Equal, Sweet One and Spoonful. Aspartame is a synthetic chemical combination which is comprised of approximately 50% phenylalanine, 40% aspartic acid, and 10% methanol. Aspartame is found in thousands of foods, drinks, candy, gum, vitamins, health supplements and even pharmaceuticals.

Each of the three ingredients in Aspartame poses its own dangers and each is well documented as causing a long list of side effects and dangerous health conditions. Watch for the ingredient Acesulfame Potassium, which is just another name for Aspartame.

Phenylalanine: Even a single use of Aspartame raises the blood phenylalanine levels. High blood phenylalanine can be concentrated in parts of the brain and is especially dangerous for infants and fetuses. Excessive levels of phenylalanine in the brain cause serotonin levels to decrease, leading to emotional disorders like depression.

Aspartic Acid: Aspartic acid is considered an excito-toxin, which means it over stimulates certain neurons in the body until they die. Much like nitrates and MSG, aspartic acid can cause amino acid imbalances in the body and result in the interruption of normal neurotransmitter metabolism of the brain.

Methanol becomes Formaldehyde (Embalming fluid): The most prominent danger of Aspartame is that when ingested, the methanol (wood alcohol) is distributed throughout the body, including the brain, muscle, fat and nervous tissues, and is then metabolized to form formaldehyde, which enters cells and binds to proteins and genetic material (DNA). Methanol is a dangerous neurotoxin and a known carcinogen, which causes retinal damage in the eye, interferes with DNA processes, and can cause birth defects.

The EPA’s recommended limit of consumption of Methanol is 7.8 milligrams per day, but a one liter bottle of an Aspartame-sweetened beverage contains over 50 mg of methanol. Heavy users of Aspartame-containing products consume as much as 250 mg of methanol daily, which is over 30 times the EPA limit.

So the short story here is that you were probably better off living the life of a party animal! Learn more: http://www.naturalnews.com/034320_aspartame_sweetener_side_effects.html#ixzz26N4zdjFk

Corporate Wellness Programs
Corporate Wellness Programs FREE EvaluationResearching Corporate Wellness Programs?

The FitNuts are in the field RIGHT NOW helping companies develop and increase participation in their corporate wellness programs.

Using a comprehensive planning formula, we make sure that your employees have effective options for exercise, eating and mindset! If you would like to find out more, check out our FREE 2 Hour Corporate Wellness Evaluation offer!

Incoming search terms:

  • Does aspartame destroy brain cells?
  • does viagra kill brain cells
  • does viagra kills your brain cells

Good Food vs Bad Food

Good food versus bad food. Who knows the answer when it changes every week!

The media loves this one; every few weeks they pick on one of your favorites. One week, your coffee is a health food and the next it is a health-villain. Chocolate, wine, beer, and yogurt: these days it seems almost impossible to figure out which foods keep your health in check. The mistake we are making in this colossal debate comes from the emphasis on “Good” and “Bad”. The truth of the matter comes in the word “Food”.

Good Food vs Bad FoodWhat is “food” anyway? Walking through your local grocery store, you are bound to find a wide variety of advertisements and labels bespeaking all of the health benefits ‘contained within’. But, is it food? You would need a college degree in chemistry with an emphasis in industrial food processing to be able to fully decipher most processed food labels.

Additionally, you might want to rent a crystal ball to clue you in on the stuff not reported on food labels. Chances are if they don’t want you to know it is in there, your body doesn’t assimilate it as food. I am also suspicious that there is a big difference between “recommended daily allowance” and “safe limits for human consumption”. Creating a convenient processed food with extensive shelf life takes a lot of chemistry voodoo.

“Low Fat” “No Calories” “Low Carb”: what is the point? Now we have “Bad” macronutrient classes! What is the point of food if not to supply energy and nutrients to your body? The other part of the equation is that not a single one of those nutrients works in isolation. Nutrients are like a universe where every one thing works in synergy with all the other things. When you start picking out single items, you effectively hobble the nutrient universe.

what is food - Jaye AlynnSo what is food? I say that it is anything you can get without a label. Whenever you have the opportunity, opt for a piece of fruit or a vegetable over the ‘100-calorie’ snack pack. Your body will thank you as you spare your liver and your immune system the task of breaking down the chemistry experiment in your “heart healthy”, reduced calorie snack. Good food versus bad food isn’t the problem. It’s knowing that food is natural not born in a chemistry lab.

Incoming search terms:

  • good food vs bad food
  • bad food
  • bad foods
  • good bad
  • good vs bad foods pics

Body Fat Measurement- Body Mass Index (BMI) or Body Composition

If you and your doctor are evaluating your overall health, chances are that one of the numbers you are looking at is your Body Mass Index (BMI). Your BMI is the ratio between your height and weight. Body mass index (BMI) is a measure of body fat based on height and weight that applies to adult men and women. But at best, that body fat “calculation” is more of a S.W.A.G (silly wild … artistic guess).

BMI Categories:

  • Underweight = <18.5
  • Normal Weight = 18.5 – 24.9
  • Overweight = 25 – 29.9
  • Obese = > 29.9

Although BMI is a quick and easy way to create some perspective about weight and identifying increased risk for degenerative conditions, it definitely has its limitations.

  • It may overestimate body fat in athletes and others who have a muscular build.
  • It may underestimate body fat in older persons and others who have lost muscle.

The short story is that BMI does not take weight composition into consideration.

Body Fat Measurement- Body Mass Index (BMI) or Body Composition

 

Body composition (or Body Fat Percentage) tests provide a way of measuring current ratios of lean tissue (muscles, bones, organs, water, etc) to fat tissue components and for determining changes over time. There are many different ways of measuring the amount of body fat or body composition, which vary in accuracy, ease of measurement, costs and equipment requirements. Some of the more popular tests for analyzing Body Fat Percentage include:

  • Skinfold measurements
  • Hydrostatic weighing
  • Girth measurements
  • Bioelectric Impedence
  • Whole-body Air-Displacement Plethysmography (BodPod)
  • Magnetic Resonance Imaging (MRI)

As you might expect, there are a lot of ‘opinions’ as to what constitutes the ideal percentage of body fat. The American Council on Exercise (ACE) is one of the most commonly used body fat charts. As you can see, women have a higher body fat percentage relative to men for a given level. Women have more fat because of physiological differences such as hormones, breasts, and sexual organs. In addition, women need a higher amount of body fat for ovulation.

“Essential fat” is the minimum amount of fat necessary for basic physical and physiological health. There is a lot of controversy over what amount of body fat is optimal for overall health. We all have different shapes, sizes, and fat distribution profiles, but I think the chart above is a good starting point.

The limitation of the ACE chart is that while it takes into account gender differences, it does NOT take into account your age, which is exactly why I included the next two charts. As we get older, there are physiological changes in our bodies that promote an increase in fat deposits.

This can be extremely useful information as you target a new health goal. It is also very useful in understanding your progress as you lose weight, gain muscle, or become more physically fit.

Incoming search terms:

  • % body fat chart
  • body composition definition measurement
  • body fat chart
  • body mass ratio mesurment

Food Addiction – Why Food Addiction Is Like Drug Addiction!

Food addiction has clear parallels to drug addiction. You need to know about it in order to deal with food addiction properly.

Food AddictionHave you ever wondered why food that is ‘bad’ for you tastes so good, and food that is ‘good’ for you tastes like … well, cardboard? It has to do with the ingredients used to create processed and convenience foods, and the inherent addictive nature of those ‘nutrients’.

Let’s examine the research and the similarities between high-sugar, energy-dense, fatty and salty processed and junk food and cocaine, heroin, and nicotine. We’ll start by reviewing the diagnostic criteria for substance dependence or addiction found in the bible of psychiatric diagnosis—the DSM-IV and look at how that relates to food addiction.*

  • Substance is taken in larger amount and for longer period than—a classic symptom in people who habitually overeat.
  • Persistent desire or repeated unsuccessful attempts to quit—consider the repeated attempts at diet so many overweight people go through
  • Much time/activity is spent to obtain, use, or recover—those repeated attempts to lose weight take time
  • Important social, occupational, or recreational activities given up or reduced—I see this in many patients who are overweight or obese
  • Use continues despite knowledge of adverse consequences (e.g., failure to fulfill role obligation, use when physically hazardous)—anyone who is sick and fat wants to lose weight, but without help few are capable of making the dietary changes that would lead to this outcome
  • Tolerance (marked increase in amount; marked decrease in effect)—in other words you have to keep eating more and more just to feel “normal” or not experience withdrawal
  • Characteristic withdrawal symptoms; substance taken to relieve withdrawal—many people undergo a “healing crisis” that has many of the same symptoms as withdrawal when removing certain foods from their diet

If you examine your own behavior and relationship to sugar, in particular, you will likely find that your behavior around sugar and the biological effects of over-consumption of sugar match up perfectly. Compound the effects of concentrated sugars like High Fructose Corn Syrup and synthetics like trans fats, and we are left with foods that behave like ‘super drugs’. Hence, food addiction!

The food industry is a master at getting you hooked on their products much in the same way that the tobacco industry got people addicted to cigarettes. It is not the tobacco that is addictive!

If 67% of the American population were addicted to heroine – much like 67% of the American population is obese or overweight – we would probably have to do something about getting heroine off the streets, right? That’s not going to happen here with the way the food industry operates. It is up to you.

*Dr. Mark Hyman, “Food Addiction: Could it Explain Why 70 Percent of America is Fat?” February 14, 2011
Corporate Wellness Programs
Corporate Wellness Programs FREE EvaluationResearching Corporate Wellness Programs?

The FitNuts are in the field RIGHT NOW helping companies develop and increase participation in their corporate wellness programs.

Using a comprehensive planning formula, we make sure that your employees have effective options for exercise, eating and mindset! If you would like to find out more, check out our FREE 2 Hour Corporate Wellness Evaluation offer!

How Old is Your Skin | 5 Tips On How To Have Younger Skin

Hmmm…”how old is your skin”? You can find out and work at making it look younger and more supple with 5 tips on how to have younger skin!

Dr DicQie Fuller-Looney of Transformation Enzymes has a cool little test to find out “how old is your skin”.

How Old is Your Skin | 5 Tips On How To Have Younger Skin“Pinch the skin on the back of one of your hands between the thumb and forefinger of the other hand for five seconds. Then let it go and time how long it takes to return to normal. If it takes five seconds or less, the biological age of your skin is less than 50. Ten to fifteen seconds indicate an age range of 60 – 69. Time exceeding fifteen seconds shows a biological age of your skin as seventy or more.”

She goes on to tell us that it takes longer as we age and draws a correlation between ‘age-related’ degeneration with inflammation. Of course, you can subscribe to enzyme therapy, but you can also reduce inflammation through the foods that you eat.

Here are 5 things you can do for no more than you are already spending on groceries:

Avoid processed foods as much as possible, if not entirely.
The chemistry lab found in most processed foods is a long list of inflammatory agents that range from neurotoxins to processing agents that don’t actually belong in our food chain. Just think of the question “how old is your skin” and it will motivate you not to eat processed foods.

Eat plenty of raw fruits and vegetables.
Get your enzyme therapy for free by consuming them in your foods. Raw foods always contain enzymes, but those are lost when that same food is cooked. You can also get both your enzymes and probiotics in ‘fermented’ foods! Again think of the question “how old is your skin” and you will be ready to reduce inflammation by eating healthy raw fruits and veggies. It’s great that enzymes are a part of healthy foods.

Eat healthy fats.
A healthy fat is any of the natural fats – be that plant-based, or animal-based. Unhealthy fats are the synthetic varieties like hydrogenated, partially hydrogenated, and all the other ‘trans fats’. Fats serve as the building blocks for lipid-based tissues like your skin around your cells (plasma), and the skin that holds all of the rest of you together.

Hydrate properly.
Although your skin is primarily lipid based, it shows when you’re not getting enough water. Be careful though; gallons of fresh water can throw off your electrolyte balance. You will always drink plenty of water if you keep the question “how old is your skin” in mind because, let’s face it, we all want skin that is younger looking and less wrinkled.

Do an honest survey of your physical and emotional stress.
Stress depletes your body of vital nutrients at accelerated rates. Learn techniques to step out of ‘fight-or-flight’, and make an effort to create between the demands and rejuvenation. Reduce inflammation and have younger looking skin by keeping in mind the question “how old is your skin”.

Corporate Wellness Programs
Corporate Wellness Programs FREE EvaluationResearching Corporate Wellness Programs?

The FitNuts are in the field RIGHT NOW helping companies develop and increase participation in their corporate wellness programs.

Using a comprehensive planning formula, we make sure that your employees have effective options for exercise, eating and mindset! If you would like to find out more, check out our 2 Hour Corporate Wellness Evaluation offer!