Thursday, April 18, 2013

Info for Healthy Bones!


The Harvard School of Public Health offers these suggestions for building stronger, healthier bones:
  • Eat a variety of calcium-rich foods, including more than just dairy. Broccoli and leafy green vegetables, tofu and beans are rich sources of calcium.
  • Get plenty of vitamin D, and take a supplement if you're not getting enough from natural sunlight and food sources.
  • Exercise regularly, engaging in weight-bearing exercises such as jogging or walking.
  • Watch your intake of vitamin A, as it can weaken bones.
~~~
When most people think bones, they think calcium. This mineral is essential for the proper development of teeth and bones.
But calcium is not the end-all, be-all bone loss cure. The key might be to help the body absorb calcium by pairing calcium-rich foods with those high in vitamin D. Some studies on postmenopausal women have shown that simply adding calcium alone to the diet doesn’t have a huge affect on bone density(though follow-up studies have suggested the opposite).
Foods that are good sources of calcium include yogurt, cheese, milk, spinach and collard greens. Not a dairy fan? Check out our list of non-dairy sources of calcium.
 Where there’s calcium, there must be vitamin D: the two work together to help the body absorb bone-boosting calcium. Boost vitamin D consumption by munching on shrimp, fortified foods like cereal and orange juice, sardines, eggs (in the yolks) and tuna, or opt for a vitamin D supplement.
After taking your Calcium and Vitamin D don't forget to Exercise!!
Two basic types of exercise—weight-baring and muscle strengthening —increase bone density and help slow bone loss. And that can reduce your risk of fracture. As little as 30 minutes a day can help increase bone density and help slow bone loss. The table below offers guidance on using exercise to benefit your bones.
~Your Coach 
Yvette Arguello
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Tuesday, April 16, 2013

Top Fit Tips of the Very FIT!


Read then print these out to help you daily!
  • Look at exercise as a pleasure and a privilege, not a burden or chore. Think positively about the changes regular exercise will produce. Rather than obsessing about your next meal, get excited about your next workout!
  • Focus on short-term fitness goals with an emphasis on completing daily exercise.
  • Work to take your exercise to new levels of intensity.
  • Make it your goal to do some form of exercise 6 or 7 days a week. If some days you exercise once in the morning and once in the evening, even better! If you're eating right, exercise will fuel your energy level!
  • Create an exercise schedule the day before instead of leaving it to chance or waiting to "find" the time. If the last three Presidents of the United States can make time to work out every day, you can make time too!
  • Enjoy contributing to the health of others by having a partner or friends to exercise with, as well as recruiting others who want to feel better and have more energy. Have a neighbor who's sitting on the porch every morning when you walk by? Ask him or her to join you on your walk!
  • Avoid monotony by taking up new forms of exercising, or using things that keep you motivated and inspired, like new shoes or great music.
  • Invest in the right tools—good shoes, a portable MP3 player or iPod®, fitness equipment, a new series of tapes, etc.
  • Subscribe to fitness magazines to keep focused on health as an overall way of life.
  • Eat well-balanced meals and remember that excess calories, even if they're from food that's fat free and high in protein, will turn to excess weight. No matter what the latest fad diet says, extra calories equal extra weight!
  • Limit caffeine and exposure to even secondhand smoke.
  • Keep a water bottle with you at all times and drink from it often. Water should always be your drink of choice. To kick things up every once in a while, try adding lemon, lime, cucumber, or a few berries to liven up the flavor without adding significant calories.
  • Stick with eating plans you can maintain indefinitely. Remember that no matter how hard you're working out, if you're consuming too many calories, you'll never see the muscles that lie beneath layers of fatty tissue.
  • Keep a daily log of what you're actually eating. This includes every time you grab a handful of chips here or eat the crust of your kid's sandwich there, and ALL of your snacking.
  • Enjoy an occasional (once a week) "unhealthy" treat, but never an unhealthy week or unhealthy vacation.
  • If your diet is unbalanced, take daily vitamin and mineral supplements for total health.
  • Don't compare your body to others'. Instead, work to be your personal best.
  • Move beyond the boundaries of weight loss and into total fitness. Measure success by the way your clothes fit, not some number on a scale.
  • Get adequate amounts of sleep, but remember that people who exercise regularly fall asleep faster and sleep more soundly.
  • Limit alcohol intake to special occasions.
TBB ~ Chalene Johnson.

Contact me for one on one help.
Yvette ~ Mrsbeachfit
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Tuesday, April 9, 2013

To have a Cheat day or Not?

There is a lot of differences of opinions on this subject.

If you take a look at what a well known trainer says then you would not do a cheat day.
Jillian M. ~  I am actually not a big believer in the "cheat day," the reason being that psychologically, it messes with my head when I feel that I've binged. Plus, I don't believe in a free day — I always need some boundaries.
I do believe in higher-calorie days, but I don't call them cheat days — there is always a calorie limit.  Some trainers believe the body will not absorb all those calories at once, but it's been my experience that extremely high calorie days can really throw off a diet.
A regular higher-calorie day, with boundaries, can help a diet, though. I recommend 2,000 calories once a week, and I also recommend adding one "cheat food" to your calorie allowance every day. This helps keep you from feeling deprived and from waiting all week for a weekend binge. * from jillianmichales.com
Then others like trainer Harley Pasternak say :schedule a cheat day! Pasternak believes cheat days keep you from feeling deprived since they give you something to look forward to.
Or like its brought out in  The 4-hour Body author Tim Ferris labels his Saturday cheat day "Dieters Gone Wild." Taking the cheat day to the next level, Ferris gorges on all his vices one day a week — the other six he doesn't even want to look at them. By dramatically spiking your caloric intake, Ferris thinks you can increase fat loss by ensuring your "metabolic rate doesn't down-regulate from extended caloric restriction." This approach is a little extreme, but it might work depending on your body's needs. * from Popsugar Fitness
So whether you decide if a CHEAT Day is right for you or not.  You should still stay within some guidelines and don't blow all the hard work you've done for the Week!

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Wednesday, April 3, 2013

Weight Loss and Hormones??

 Do Hormones Have to an effect on Weight Loss?

If you were to asked you what your metabolism is, what would you say? You may say,
"The way the  body burns calories."  That would be incorrect.
The answer is hormones! Your metabolism is your biochemistry. Some hormones tell you you're hungry; some tell you you're full. When you eat, hormones tell your body what to do with that food — whether to store it or burn it as fuel. And when you exercise, hormones tell your body how to move and consume energy stores, and how to boost or shut down different body parts. Hormones control almost every aspect of how we gain weight — and how we can lose it.
The endocrine system — the group of organs and glands responsible for releasing hormones that regulate key bodily functions — is sometimes compared to an orchestra. Each hormone is like an instrument. Playing together, in tune, they sound amazing. But what happens if, right in the middle of a concert, a violin suddenly goes wildly astray, twanging on its own? And then a clarinet starts shrieking? And then the pianist can't keep up? The music would sound like awful, right?
It's exactly the same with your metabolism. Your body can't work the way it's supposed to if any of your hormones is out of tune. Once one goes, they all follow. That's why you can't just focus on one hormone at a time when you're trying to balance your hormones — you have to work to get them all in tune and playing in the right key again. 
*Adapted from Jillian M.
Need Help Balancing your Hormones? Shakeology has Helped many of my personal family and friends with symptoms of Depression, IBS, Head aches and Allergies. 
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