Fats Get Bad Rap

So I’m studying for this monster of a test folks, reading about fats and what they do for us. I realized that fats really get a bad rap, don’t you think?. I thought I’d share some things I learned about fats.nbsp; Some of it you may like; some, not so much.

Fats are essential to the body for important bodily functions, such as the ability to absorb fat-soluble vitamins A, D, E K, which are very important for cell growth and development. Fats also provide structure to our cells and protect our bodily organs AND provide insulation AND endurance energy. Ok, now that you have the lowdown on fat next time you’re thinking of going on that low fat diet, consider the aforementioned and below.

There are good fats and there are bad fats. The bad fats also called saturated and are solid at room temperature, like palm, coconut oils, butter and some dairy products. There are also the dreaded TRANS-fats, which start out good (unsaturated fat) but then through a process called hydrogenation wherein the oils are heated up intensely and hydrogen atoms literally change the oil and remove any and all good properties. What remains is an altered-state of the oils to make them solid at room temperature. If you look on a food label and you see the words “hydrogenated or partially hydrogenated”, turn and run as fast as you can.nbsp; Look for unsaturated oils (liquid at room temperature), such as canola oil or olive oil and vegetable oils. But be careful please. Remember that you  can change the properties of unsaturated fats to transfatty oils just by heating up. That means they lose health benefits and you are left with artery clogging gunk. 

I hope I cleared up the myth about all fats being bad. As for me, I have steered clear of the crackers, chips, pretzels, microwave popcorn, doughnuts, cookies, etc.nbsp; and processed foods aisles in the supermarket since 2011 when I had my epiphany and decided to take ownership of my health.nbsp; The one thing I did not know until todaynbsp; is that I can take perfectly good unsaturated vegetable oil (which has the essential lino oleic oil that we need) and turn it into a trans fatty acid right in the comfort of home. Now isn’t that special?nbsp; That was shocking news to me and now I will rethink my cooking methods.nbsp; I also have to find out if this hydrogenation process also occurs with different kinds of oils besides vegetable oil.nbsp; I will keep you posted on my results. Stay tuned as I study more.

Happy Fitness, everyone!

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INSANITY® – JERSEY CITY LOCATION

Hey everyone.  Saturdays INSANITY are now at:

Caribbean Soul Dance Studios for the month of June from 12:15 p.m. to 1:15 p.m.  I will advise the schedule for July soon.

Caribbean Soul Dance Studios

682 Summit Avenue

Jersey City, NJ  07306

Also grab your GROUPON for class before it runs out!

 

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Aging and Muscle Loss (Sarcopenia)

I kind of already knew that as we age, we lose muscle. But folks, I didn’t realize that we start to lose muscle mass (Sarcopenia is what it is called) as early as 25 years old! Yep it’s true. I read it in my Exercise Physiology textbook. Actually the muscle mass loss happens pretty slowly between the age of 25 and 50, declining about 10%. But once the big 50 happens (gulp, I just turned 50!) we start to see a rapid decline. In fact between 50-80 years old we can see an additional loss of 40%. What can we do about this problem? You know the answer I am going to give, and that is: “Resistance Training”. It’s the only known way to keep “age-related muscle loss” at bay. Think about this folks. The faster we get to exercising on a regular basis, the longer we can stay fit and healthy and build and maintain muscle mass. Let’s get to working out and include resistance training in our fitness programs. Let’s do this together!

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Core Work

Hey folks, and speaking of the core, here are some core movements you can try at home, starting with a warm up as you see in my video.  Sorry for the music.  I’m starting to get acclimated to Youtube.  I will improve!  But just focus on the visual.  There are 6 movements for the warmup, and 6 Core base exercises.

Happy Fitness everyone!

http://youtu.be/dMfp_u49pyo

 

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Finally I’m ready for Youtube

It’s ridiculous because my Youtube channel has been up since 2012 but I never got around to posting videos. But finally you will see my workouts on there. I will be chronologuing my fitness goals, starting with an upcoming Insanity teaching workshop. Here is the link to my hello on Youtube. Feel free to subscribe to my channel!

Thanks everybody!

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Let’s get to the Core of the matter!

Hello there! Happy Fitness everyone!

I wonder if we realize just how much we use our core and all of our major muscle groups for just about everything we do in our daily activities. Do we think about the muscles we are using when we perform the fundamental movement patterns? We should though. So I thought I would let everyone know what those basic movement patterns are.
1) Bend and Lift (bending to take a baby out of a carriage)
2) Single leg (walking; lunging)
3) Pushing (a door open)
4) Pulling (a door open)
5) Rotational (reaching over side to grab something)
I’m sure you have plenty of other examples of daily activities that incorporate any one or a combination of these 5 movements. And at the heart of all of this is our core. Our core keeps us stable; our core keeps us strong. Our core helps us to be mobile an do all the things we need to do in life. Everyone should do some type of core training, and I’m not talking about doing hundreds of boring sit-ups either. Core training involves the stomach muscles, yes–we all know about the 6-pack. In fact, we all already have one-it’s just hidden beneath a later of fat that becomes more visible as we lose body fat. But core training involves others muscles too, like the back, sides and even internal muscles hidden beneath the ones we are already familiar with. In fact we should also be concerned with strengthening our upper body, arms and legs. Because the core supports the body and the body supports the core.
I like to do this exercise when I am walking or even standing. I like to connect my mind to my core. And I try to do this as much as possible. When I walk, I think about standing tall with my shoulders back and down and I engage my core as often as I can think about it. In fact, as I am typing this post in my iPhone, I am on a moving train, standing with legs hip width apart and I am balancing myself with my core. I have learned over time to strengthen my core so I don’t have to hold on. (Most times, that is. Sometimes there is a lunatic driving the train and we get thrown from side to side).

Listen folks, I’m not suggesting that you do what I do. I am suggesting that you become aware of your core, just as I advise people to know their heart rates. Your core is the essence of your body. It keeps you strong, balanced and grounded, if you take care of it to allow it to so.
Let’s do something actively engaging the core today!

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Weight Control and Healthy Eating

Hi Fitness P50 peeps! Here we are, another week gone by in what I like to call a “mission to fruition”! My goal is to be happy and healthy. My wish for all of you is the same. But in our daily lives, we all know how hard it is to come to that state of balance. It doesn’t help with all the stress in our daily lives that tends to promote weight gain and unhealthy eating habits. So I thought it would be a great post to share with all of you what I am learning about this week from my Nutrition class. According to some of the below reputable resources, there are some simple healthful eating guidelines that we can follow to help us control our weight.

▶️ The Food Exchange System
▶️ The National Weight Control Registry
▶️ The DASH and OmniHeart Diets

There are 20 guidelines, which focus on certain “Key Points”
⏩ Eat fewer calories from fat and sugar
⏩ Eat healthier carbohydrates, fats and proteins
⏩ Eat healthier fats and proteins

I know 20 guidelines seems like a lot. But really, when you break it down, it’s not so bad. And I would like to help with that. So today’s post will be #1 of a series of 20 posts that will expand upon each of the 20 guidelines. For today, I will indicate each in numerical order for you to absorb and try to start implementing into your eating regimen, one by one or all-whatever works for you. Some of these may seem like common sense. But I understand it’s easier said than done. And some of them use terminology that may be unclear. I will put these terms in quotes. While you wait for my further posts, I encourage you to research these terms, because learning about this stuff is what helped me to turn my health status around and I am confident it will have the same positive affect on yours. Meanwhile, be sure to subscribe to FP50 so you can get the follow up posts on this topic. Until then, and without further ado, here you are folks:

The 20 Guidelines For Weight Control and Healthy Eating:

1) Eat more “nutrient-dense” foods and fewer “energy-dense” foods.
2) Eat foods that make you feel full.
3) Restrict portion sizes.
4) Eat less fat.
5) Eat fewer and smaller amounts of “refined sugar”.
6) Reduce the amounts of both added fat and sugar.
7) Eat more low-fat dairy products.
8) Eat more low-fat meat and meat substitutes
9) Eat more whole, “unprocessed carbohydrates”
10) Eat more fruits
11) Eat more vegetables
12) Consume fewer high-calorie “fat exchanges”
13) Reduce liquid calories.
14) Limit your intake of alcohol.
15) Limit salt intake.
16) Eat slowly
17) Eat at least 3 meals per day (key words here are “at least”, folks)
18) Eat breakfast
19) Learn to cook
20) Learn low-calorie foods

Listen folks, in closing I just want to say that I am not giving advice or telling anyone to follow these guidelines. I am simply passing along information that I have learned and also things that I have done for myself. It is up to each of us to be responsible for our own health. With that I bid all Happy Fitness everyone!

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