Tabatas
8 rounds of 3 sets, 2exercises per set. For a total of 26-28 min.
Thursday, May 9, 2013
Tuesday, May 7, 2013
Save the Date: Verizon Corporate Classic 5k - Thursday, July 18th...
8th Annual Verizon Corporate Classic 5K
Thursday, July 18th, 2013
Event Start – 7:30pm
Event Location:
Headquarters Plaza
3 Speedwell Avenue
Morristown, NJ 07960
NOTIFICATION WILL BE SENT OUT IN THE COMING WEEKS REGARDING
WHEN YOU CAN REGISTER SO PLEASE STAY TUNED!! ONCE REGISTRATION IS OPEN,
DO NOT DELAY AS THE WEBSITE WILL SHUT DOWN UPON EVENT CAPACITY
#1 worst carb ever...
And the #1 worst carb ever is...
High Fructose Corn Syrup
Although high fructose corn syrup (called HFCS and “corn sugar”) may sound healthy, it actually is anything but. This dirt cheap, chemically-altered sweetener shuts down leptin, a fat-regulating hormone in your body that is responsible for sending “hunger signals” from your stomach to your brain.
Essentially leptin lets you know when you’re full. And when your brain doesn’t get the message, you keep eating and eating and eating while the manufacturers of high fructose corn syrup, and the products that contain it, keep making more and more and more money.
Here’s an example from a recent study. Test subjects were divided into two groups—one was given a glucose (sugar) beverage to add to their diet, while the other group was given a beverage containing high fructose corn syrup to add to their diets. While both test groups gained weight, the group consuming high fructose corn syrup packed on intra-abdominal fat (or belly fat).
Why is that so startling?
It’s because this particular kind of fat causes diabetes and heart disease. So, not only is high fructose corn syrup causing you to eat more than you should, it is literally putting your health at risk.
According to the U.S. Department of Agriculture, the average American consumes 42 pounds of HFCS a year. That’s more than 75,000 empty calories that have no nutritional value! What’s more, teenagers are consuming 15 to 20 teaspoons of HFCS a day when they need to be eating nutrient-dense foods for growth and lifelong health.
It’s no wonder that The American Journal of Clinical Nutrition says that HFCS use increased by 4,000% between 1970 and 1990. The manufacturers of HFCS really are cashing in big… just like drug dealers… while America is adding belly fat at a very dangerous rate.
Speaking of a drug, have you ever indulged in a sweet dessert that just wouldn’t fill you up no matter how much you ate? One of those treats that you have no self-control over, like, oh, I don’t know… maybe soft drinks, fruit juices, energy drinks, ice cream, pudding, jellies, most “fat-free” foods, chocolate, crackers, cereals, syrups, candies, or desserts? If that’s the case, you may want to check out the food label. Chances are it contains a large amount of high fructose corn syrup.
And remember, on American food labels ingredients are listed in order of the most abundant to the least. So if, for example, you see HFCS listed anywhere in the first five ingredients, that’s very bad. Instead, you’ll want to choose a version that doesn’t contain HFCS at all.
As an alternative, I recommend using only natural unprocessed sweeteners but be careful here, many healthy alternative sweeteners have also been processed. Look for the words “RAW”, “Unprocessed”, “Unfiltered”, +”Organic”
· Coconut Sugar
· Stevia Leaf
· Honey
· Agave
It’s important to remember that you should use all sugar alternatives, even “natural/organic” ones, sparingly. Let your body learn that it doesn’t need sweets all the time to be satisfied, and you’ll be on the fast track to better health.
Now, while High Fructose Corn Syrup just may be the #1 worst carb ever, does that mean you should be avoiding ALL carbohydrates? Absolutely not! Carbs aren’t the enemy, just like fat isn’t…these nutrients are a healthy part of any wholesome fat-burning diet.
There are many secrets that can be used to help bring out the natural sweetness in foods and drinks without adding any sweeteners at all. For instance, Cinnamon, when used in the right amounts will actually create a level of sweetness in coffee and oatmeal. Lemons & limes bring out a hint of sweetness when combined with mint in a bowl of berries or a hot cup of tea. 100% coconut water can be used in a 50/50 portion to ice tea as a sweetener plus it add tons of electrolytes. I’m not saying that you need to stop using sweeteners all together, but if you are on the road/journey to body transformation then you may want to pay attention how much sweetener you are using and why.
My favorite bread
If you can't kick the bread habit, then this bread is a great substitute.
7 Sprouted grains.
Totally awesome!
Thursday, April 25, 2013
Government & Nutrition
Finally the government is starting to really take nutrition seriously!
In an article I recently read, here are some key points I’d like to share…
Discover what they never want you to know about diet pills...
http://healthymindhealthybody.getprograde.com/What-They-NEVER-Want-You-To-Know-About-DIET-PILLS.html
According to Choosemyplate.gov
By moving forward and making smart choices about what you eat you’ll continue to discover how good nutrition improves the way you look and feel. Better nutrition is the key to a longer, healthier life. Keep up the good work!
The Dietary Guidelines for Americans stress the importance of variety in your diet. You should consume foods within the basic food groups (breads and cereals, fruits, vegetables, dairy, and meat), but choose foods that are low in saturated and trans fats, cholesterol, added sugars, and salt. Choose lean meats and poultry and incorporate more fish, beans, peas, nuts, and seeds for added protein sources. If you are vegetarian or vegan, that's great! You are probably getting plenty of fresh and vital foods, but remember to take a multivitamin supplement for vitamin B- 12.
Based on a 2,000 calorie diet, you should consume fats sparingly (less than 3 servings of high fat foods per day) and at least:
- 5 servings of fruits and vegetables
- 4 or more servings of whole-grain foods
- 3 (2-3 ounce) servings of high-quality protein (lean meats, beans, nuts, seeds, or tofu)
- 3 servings of low fat milk or dairy products
For a plan specific to your needs, visit
http://www.choosemyplate.gov/. In addition, if you have gluten sensitivity (Celiac disease), you should avoid wheat, rye, and barley products. If you have lactose intolerance, you should avoid milk products or take lactase enzyme supplements to help digest the milk sugar. If you are vegan or vegetarian, you can substitute high-protein nuts, seeds, beans, and tofu. These foods also contain lots of available calcium and other essential vitamins, minerals, and fatty acids.
We develop good nutrition over a lifetime. Sometimes our nutritional habits, if unhealthy, can be difficult to change. You are exploring how to develop proper eating habits — good for you!
Keeping on Track with Nutrition
An Action Plan for You:
Food diary. Record what you eat in a food diary. By tracking what you eat on
a daily basis, you will be able to see how much you are eating. You can also see what type of foods you are eating. Be sure to record what, how much, where, and when you eat.
Food guide. Use the USDA's ChooseMyPlate food guide or the U.S. Department of Health and Human Service's Dietary Guidelines for Americans to guide you. Recommendations for following the ChooseMyPlate food guide are based on your gender, age, and activity level. Eating a variety of food will give you essential nutrients needed to be healthy.
Food labels. Look at food labels. Labels list calories, calories from fat, and the amount of nutrients in each serving of food. Nutrient content is expressed not only as an amount by weight, but also as a percentage of the recommended daily value. Use the additional information about food labels in the back of this report for further guidance
Find substitutions. You can still enjoy all the foods you love and still cut calories! Instead of 2% milk, try 1%. See the sample menu below for more ideas.
Sample substitution menu:
Instead of: A plain bagel with cream cheese.
Try: A whole wheat English muffin with sugar-free jelly.
Instead of: A salami sandwich with mayo and lettuce and a soft drink.
Try: A lean turkey sandwich with mustard, spinach leaves, and a tomato slice. Add a cup of skim or 1% milk for calcium
Instead of: Pasta with creamy Alfredo sauce, garlic bread, and Caesar salad.
Try: Whole grain pasta with a tomato-based sauce. Have a side of steamed broccoli with reduced-fat cheese sprinkled on top.
This is fairly good advise coming from a government website.
I do not necessarily agree with 100% of this info, but I do agree with 98%.
The things I do not agree on are the serving suggestions for Grain and Dairy, you do not need that much Grain and Dairy on a daily basis.
I personally would knock the servings down for Grains and Dairy to 2 servings each.
Otherwise a good Job Choosemyplate!
Discover what they never want you to know about diet pills...
http://healthymindhealthybody.getprograde.com/What-They-NEVER-Want-You-To-Know-About-DIET-PILLS.html
Who’s looking out for your health & wellness?
Theo
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