BMR Power- The Never Ending Burn
We breathe every second of every day. Our hearts perpetually pump blood, our bodies maintain constant body temperature, and many other involuntary functions are performed 24 hours a day. These functions require calories to be expended, producing the energy our bodies need to survive. Your Basal Metabolic Rate (BMR) is the minimum amount of calories necessary to survive in your most restful state. Put another way, the BMR is the minimum amount of calories needed for a person to remain asleep all day. It accounts for 60-75% of total calories on a daily basis. Every individual’s BMR is different because no two people have exactly the same genetic blueprint, are the same age, height or weight, have the same daily activity level, have the same body composition, or are the same gender. These personal factors assist in determining your individual BMR, and therefore help determine the amount of calories required to lose, maintain, or even gain weight.
Some determinants lower your basal metabolic rate while others raise it. Unfortunately we lose muscle mass as we age, which lowers our BMR because muscle demands more calories than fat to maintain itself. This is why resistance training is important to maintaining a healthy weight as we age. Also, fasting and “extreme” diets that require drastic caloric reductions lower your BMR because your body is likely to go into a state of starvation and cannibalize itself when it doesn’t receive the necessary calories from the food you consume. That’s right, your body will resource its own muscle tissue to get to the calories it needs to perform its required functions. A gradual reduction of calories (or better yet, greater quality) and an increase in exercise long term is the most effective and proven method to properly lose weight and keep it off.
Start by knowing your current BMR to understand (more…)
Asparagus is – is lovely
Asparagus can sometime get a bad rap due to the unpleasant smell that it gives to certain bodily fluids. Nasty, but true! The truth is that asparagus is delicious, regardless of what some haters say. In addition and more importantly, there are some incredible health benefits of asparagus, some of which you’re about to appreciate:
1. It keeps your bones healthy
A serving of asparagus contains an impressive 70% of your daily recommended dose of vitamin K. This is fantastic news for your bones, because vitamin K is essential for keeping them strong and healthy. It helps with bone repair and formation, and has been known to aid in the prevention of osteoporosis and osteoarthritis.
2. It assists with weight loss
A serving of asparagus contains roughly 10% of your daily fiber requirements. This is important for weight loss because fiber helps to kick start your digestive system. In addition, fiber helps you feel fuller for longer, so you’re less tempted to gorge yourself on food you don’t really need to consume. Asparagus is also great for weight loss because it contains potassium, which has been known to help reduce belly fat.
3. It has anti-aging properties
Asparagus is rich in vitamin E, which is also a lipid-soluble antioxidant and therefore highly beneficial for your skin. It helps to protect tissue cells from mediated oxidant injury, which basically means (more…)
Lower Cholesterol Naturally
High cholesterol increases your risk of heart disease and heart attacks. As a society we’ve been brainwashed to believe that we can only improve cholesterol with medications, but YOU can make a difference to improve your cholesterol by altering your lifestyle, try these noticeably significant healthy changes.
1. Eat heart-healthy foods
Even if you have years of unhealthy eating under your belt, making a few changes in your eating regimen can reduce cholesterol and improve your heart health.
Choose healthier fats. Saturated fats, found primarily in red meat and dairy products, raise your total cholesterol and low-density lipoprotein (LDL) cholesterol, the “bad” cholesterol. As a general rule, you should get less than 7 percent of your daily calories from saturated fat. Choose leaner cuts of meat, low-fat dairy and monounsaturated fats, found in olive and canola oils, for healthier options.
ELIMINATE trans fats. Trans fats affect cholesterol levels by increasing the “bad” cholesterol and lowering the “good” cholesterol. This bad combination increases the risk of (more…)
No Brain, No Gain
Here’s a No Brainer, short and sweet… Your Brain needs a constant amount of glucose (a form of energy derived primarily from the carbohydrates consumed) in order to function properly. When glucose (blood sugar) levels are low, you may begin to feel faint and dizzy, shaky and or irritable because your brain cells aren’t getting enough blood sugar, or energy. Your brain also needs carbohydrates, along with an amino acid (protein) called tryptophan to produce serotonin, a brain neurotransmitter that assists in you feeling less stress, less pain, and signals your body that you’re full.
You might be inclined to call it a vegetable, thanks to its green hue and savory taste, but the avocado is technically a fruit, and even more specifically, a single-seeded berry.
Fat for Fuel- Eat an avocado per day for amazing benefits!!
EYE HEALTH- Contains lutein necessary to protect you from age-related eye degeneration.
HEART HEALTH- Provides oleic acid which improves the cardiovascular system. Also contains folic acid to control homocysteine levels.
IMMUNE SYSTEM BOOSTER- Contains antioxidant “glutathione” which boosts the body system.
WEIGHT LOSS- Contains more fiber than any other food and increases your satiety.
Also Avocados contains 35% more potassium than a banana. Eat up!
The New FDA Guidelines: A Fitastic Guide
The FDA has released its new proposed dietary guidelines for 2015. There was excitement, disappointment, anger, frustration and hope. Here is a breakdown of what the FDA is saying now.
Cholesterol is no longer a villain. The 2010 guidelines suggested we should limit cholesterol from foods to no more than 300 milligrams daily. (A large egg has about 186 mg of cholesterol.) Experts now say cholesterol is ”not a nutrient of concern,” because cholesterol from foods doesn’t cause higher blood cholesterol levels.
What does this mean?
CHOLESTEROL NEVER WAS THE BAD GUY!! Remember each month eggs went from being a hero to the villain? There was so much fear over meat that American’s turned to carbs for substance. Carbs for breakfast, carbs for lunch and carbs for dinner, carbs for snacks, carbs, carbs, carbs. Now we as American’s are overweight. So we at Fitastic are hoping that people put down the carbs and pick up the turkey leg. Eat your meat, eat your eggs.
Too sweet. The link between excess sugar and weight gain is strong. Keep added sugars to less than 10% of total calories, or 200 calories from sugar on a 2,000-calorie a day diet. One teaspoon of sugar has 16 calories, and 13 teaspoons have 208 calories.
What does this mean?
That while we were all afraid of eating meat we ate sugar like it was going out of style. Sugar on and in everything, doesn’t matter if it is fake or real sugar. Sugar is the cause of weight gains. The simple sugars in carbs and candy cause our insulin to spike which causes our bodies to store far. Put down the sugar my friends. Limit your diet soda intake; add cream to coffee instead of sugar. Check the labels on your food. You will be sadly surprised by how much fake (more…)
Are you on a FAD Diet?
Are you on a “FAD”Diet?
For as long as people have wanted to get rich quickly; there has been a “get rich quick”scheme. A plan that promises huge financial returns on your invest; in the shortest amount of time. Typically the people who fell for this scheme would end up poorer than they already were. The same goes for weight loss. For as long as we have wanted to lose weight, there was a miracle pill or potion to get us their quickly as possible without any regard for sustainable health. These miracles are more commonly known as fad diets. The phrase fad diet originally referred to idiosyncratic diets and eating patterns that promote short-term weight loss, usually with no concern for long-term weight maintenance, and enjoy temporary popularity.
1) A particular food or food group is exaggerated and purported to cure specific diseases.
2) Foods are eliminated from an individual’s diet because they are viewed as harmful.
3) An emphasis is placed on eating certain foods to express a particular lifestyle.
Not much has changed since 1974 has it.
#1 sounds a lot like eating only organic foods prevent cancer
#2 sounds a lot like going Gluten-Free or Fat Free
#3 sounds a lot like clean eating or paleo
The biggest change since 1974 is going to be the marketing of fad dieting. The people creating and selling these fad diets know today’s consumer has more access to information than ever before. So now they throw in words like “studies suggest”, “evidence suggests”, “science”. Any word that sounds scientific is used to help further trick you into buying their scheme. Those first three criteria are great and can eliminate most fad diets that exist today. Let’s expand that list (more…)
Top 5 Foods to keep you warm this Winter
Top 5 Foods to keep you warm this Winter
Well it’s cold outside here in the Mid-West. The cold can have a negative effect on our health. The cold can cause us to want to stay inside were it is warm. The cold can cause us want to move less and eat more “comfort food”. Well fun fact you can’t build your summer body with your winter coat still on. So here are some top foods to eat to help keep you warm. This way you won’t feel the need to stay in, avoid the gym and make poor choices nutritionally.
#1 Homemade Soups
Hot soups seem obviously for the winter months, but the timing of the foods are important. A soup, such as a beef and vegetable, in the evening can help keep the body warm through the night. Be sure to notice that we said HOMEMADE soups not store bought. It’s time to bust out the crockpot and get creative; start with a chicken broth or beef broth. Then add your meats and veggies.
#2 Whole Grains
Oatmeal all day every day! Oatmeal can be used to add more whole grains to any meal. Eating hot rolled oats can give immediate warmth to the body. Not only that, but grains are filled with B Vitamins and magnesium. This will help your thyroid and adrenal glands better regulate the body’s temperature during a time when they slowdown from the cold.
#3 Spice it up!
Not too spicy now though. Spices such as cayenne pepper can make you sweat which will cause you to lose body heat. Focus instead on cinnamon, cumin, paprika, nutmeg and all spice to help increase your body’s metabolism and generate heat. Fun Fact: Most of those spices are in (more…)
Free yourself from “Sugar Free” and “Fat Free”!
It’s easy to see how “Sugar Free” and “Fat Free” products sound extremely appealing to the consumer. No sugar or fat? It must be way healthier than the real thing. Uuuumm, Boom! Think Again. This common misconception has many people fooled. The claim is true that the product doesn’t contain sugar and fat, however, if you take a look at what else is included you might think twice about reaching for these “healthier” options.
Educate yourself- Products labeled “sugar-free” and “fat-free” are not shortcuts to flat abs and tank-top arms. While it may be tempting to reach for the sugar-free cookies or the fat-free cheese, don’t let that temptation get the best of you. Give yourself a little jolt to your noggin, step away from the Oreos and hightail it out of that grocery aisle.
Those “sugar-free” products may not pack any refined sugars, but that doesn’t mean you’re out of dangerous territory. In these products, sugar is replaced with artificial sweeteners, which are not any better for you. In fact, they’re worse. Sure, artificial sweeteners don’t have calories, but they’re hundreds of times sweeter than real sugar, which can cause serious confusion for your body. When you eat something sweet, your body expects calories to follow. Because artificial sweeteners don’t have any calories, your body goes looking for them later elsewhere.
So remember, if you’re trying to lose weight, it’s best to stay away from both real sugar and artificial sweeteners the best you can. However, if the sweet tooth strikes too hard and you can’t resist, allow yourself a conscious indulgence of the real thing in moderation of coarse.
Benefits of Carbs Post Workout
Benefits of Carbs Post Workout
Carbohydrates are the current hot button topic. Don’t have carbs! Have carbs! Only have carbs after sundown on the 4th day. The rules of eating carbohydrates are constantly changing depending on who you talk to and what their current belief is. So let Fitastic clear up one major discussion on carb intake and that is post workout or post training carb intake.
You just gratifyingly finished your exclusive Fitastic training program for the day. You are a hot sweaty mess, your body is tired, your muscles ache but you feel good. Let’s keep that feeling going for inside your body. We all know to grab a quick protein meal/shake right after our workout but we often forget about the carbs we should be eating as well. Regardless of your fitness goals you need to have carbs post training. You need a good mix of fast acting carbs high in fructose (sugar) and slow digesting carbs.
Simple, carbohydrates are used by your body to restore muscle glycogen that was depleted while during exertion of physical activity. If your post workout meal doesn’t contain the appropriate carbs, your body may actually instead break down muscle tissue for this same purpose (which would suck). Carbs also create an insulin spike which helps to move nutrients into your muscle tissue quicker.
Examples of fast acting carbs would be raw honey, banana, apple, dextrose and jelly. (Be sure you are using actual sugars in your honey and jelly, not fake sugars like HFCS). These sugars are necessary to covert quickly back into the muscle for a speedy and efficient recovery.
Examples of slow acting carbs would be brown rice, sweet potato, oatmeal and jasmine rice.
Now the crafty part is how much? (more…)
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