Vitamin B12 Deficiency Diet Therapy – The Better Option

The female doctor, with the plate Vitamin B12,  medical conceptIt is hard to pin down exactly how many people suffer from vitamin B12 deficiency, but it’s safe to say that a lot of people have the condition without being aware of it. In most cases there is another health problem that leads to the deficiency. Some of these health conditions include Crohn’s disease and other bowel problems, being an alcoholic, or being elderly.
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The Importance of the 12 B vitamin

3d word Vitamine b12 in multicolor on the white background

The 12 b vitamin is one of the b vitamins that are essential to maintain a healthy body. Otherwise known as Cobalamin, the 12b vitamin is needed for the processes to convert the carbohydrates, fats and proteins from food into energy. 12 b also, more importantly, helps keep the red blood cells healthy and therefore prevent heart disease as well as keeping the immune system functioning at its maximum level. In addition, 12 b is used to create the protective covering of all nerve cells in the body.

The most important function of 12 b is to form healthy red blood cells. However, all cells need 12 b to keep them healthy. It is the white blood cells, amongst others, that need 12 b to help ensure that the immune system functioning properly. All of the nerve cells in the body also need 12 b to form their protective fatty layer. This is essential for all of the nerves but is especially so for those in the brain. If there is not sufficient 12 b to create this protective layer then the brain will not be functioning properly.

Interestingly, the amount of 12 b that the body needs is relatively small but is needed on a regular basis. However, 12 b on its own is not enough as the body cannot absorb it easily. To help the body absorb 12 b the stomach produces intrinsic factor which enables more of the 12 b to be absorbed. 12 b is only found in animal foods such as liver, eggs, fish and meat but most people consume far more than their recommended daily amount of 12 b. This is not a problem as the body can only absorb about half of the 12 b that is consumed. It is also worth noting that the body can recycle the 12 b which cuts down on the impact of a 12 b deficiency. However, strict vegetarians or vegans are likely to require 12 b supplements if they do not eat any animal products that contain 12 b.

If the body does not have enough 12 b then anaemia is the most obvious symptom. Obviously, this is due to the fact that there is not enough 12 b to make healthy red blood cells. Anaemia can also be caused by the body not creating enough intrinsic factor to help absorb the 12 b that is available in the food consumed. The body tends to makes less intrinsic factor once a person reaches 50 and this will lead to less 12 b being absorbed and supplements of 12 b may be required. Kids are also at risk from anaemia because they may not eat the food that contain 12 b. Pregnant women need more 12 b because the baby is absorbing 12 b during the pregnancy to grow properly.

Happy New “525,600 Minutes.”

January 1st 2016

Happy New Year.  As we embark upon the New Year, I want to wish you and your family a very healthy, happy, and harmonious New Year.

I want to share one of My favorite poems called “525,600 Minutes.” It stems from Gail Lynne Goodwin, from Inspire Me Today. I hope you enjoy it.

“This New Year gives us the gift of more than 525,600 minutes. Many of us say we “don’t have enough time”, but for this next year, as with all other ones, we all get the same amount of time- about 525,600 minutes. What we do with the gift of these minutes determines the quality of our life, the level of our happiness, the value of the memories we create and the difference we can make in the world.

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6 Steps to Ending Bad Eating Habits

6 Steps to Ending Bad Eating Habits
6 Steps to Ending Bad Eating Habits

A client asked me , “Help me! I thought I was finally getting a handle on my weight issue but the sugar is killing me. I had an awful day. I won’t even tell you what I ate today because it is just so unbelievable. All I will say is that 90% of my food today consisted of sugar! I really, really need some help getting past these cravings. I am no doubt a sugar addict. If I could get past this there is no doubt that I will reach my goal.” 

 If you see a little of yourself in this message, you’re not alone. Many describe themselves as sugar addicts. They believe if it were only for that one thing, then they could reach their weight loss goals. If you believe only one thing stands in your way of losing weight, consider this: What if that one thing (an addiction to sugar for instance) were gone? Do you really believe, “If I could get past this, there is no doubt that I will reach my goal,” or is it an easy excuse to stay stuck? 

 
If I told you I could show you a way to stop craving sugar, would you want me to show you how? 

 Think about that for a moment. Close your eyes and really think it through. You’ve said if only you didn’t crave sugar, then you could lose weight, but is that really true for you? Ask yourself these questions:

Would you eat differently, and if so how?

Would you act differently, and if so how?

What else would change, and what would stay the same?

What would you lose?

What would you gain?

Until you know what you want, know you can achieve it, and know what else will change (i.e. how your life may be different), you can’t discover any obstacles that first must be considered. For instance, you may want to stop eating anything after 7 PM yet your husband doesn’t come home from work until 8 and he wants you to join him for dinner. 

That’s an obstacle.

If you’ve got a habit of watching your favorite TV show with a bowl of ice cream, then breaking that habit is another obstacle.

If you don’t work out ways to overcome your obstacles perhaps through discussion and compromise with your husband, or habit breaking exercises for your ice cream habit, there’s bound to be a problem. Just saying you’re not going to do something any more rarely works. Instead determine what might stand in the way of achieving your goals, find a way around them, and you’re much more likely to actually achieve those goals once and for all.

 The statement, “if this one thing was handled, then everything else would fall into place” is an “If Then” statement and gets people into trouble. They want a fairy godmother to make it all better. A strong belief that one single thing such as, “eating sugar is my problem,” sets you up to fail, especially if you really like eating sugary foods.

Getting a handle on your cravings is not an all-or-nothing proposition. You must leave room for occasional deviations. It’s not the occasional side trip that causes weight trouble, it’s the road we usually travel. 

 In NLP (Neuro Linguistic Programming) a good starting point is the exercise called Establishing a Well Formed Outcome. “Well formed” means it meets all criteria of a well thought-out end result.

NLP: How to Create a Well Formed Outcome & Get What You Want

Here are the steps to creating a well formed outcome: 

 1) State what you want (not what you do not want). “I want to weigh 135 kg.”

2) Determine whether you can achieve it (do you believe it is possible?).

 3) What resources do you have and what do you need  gear, clothes, equipment, coaching, whatever). 

 4) Check whether anyone else is involved and any potential obstacles that may come up regarding others. Think of everyone involved in your day-to-day life. 

 5) Picture yourself “as if” you’ve obtained what you say you want and see if that picture fits. Do you like what you see? 

 6) Put together a plan of action for the achievement of your outcome. 

 While it may seem like a lot of effort simply to decide what you really want, going through these steps at the beginning helps you find potential obstacles which previously stopped you from moving forward. For example, if you decide you want to join a gym and start exercising every day but you’ve forgotten you don’t even own a car and just lost your job, that exercise plan might not work out right now. If you did join a gym, you’d end up not going and then you’d think you’d failed, yet it was the plan that failed, not you. You didn’t think it through.

Another  plan in this instance may be doing exercises at home, or within walking distance (or simply walking for exercise). Later, when you do have transportation, you can rethink the plan and perhaps join a gym then that is staffed with a team of professionals that can give you good advice and support . 

There are always options.

It’s better to look at what you want from every angle, then put together a plan you know can and will work. Then when you know what you want, you’ll also know you can make it happen and begin by taking that first step toward making it a reality.

Keep It real

Eat well Live well

  
 Your Partner in health , fitness and happiness 

 Coach Frank 

Green Tea: Help Or Hype?

Green from the leaves of a lemon on a white background.

There’s been lots of health-hype lately surrounding the benefits of green tea. I’m certain you’ve heard it, too. Have you ever wondered: Is it really worth my while to drink tea of the green variety? Stick around and decide for yourself.

First: The Claims:

A rich source of anti-oxidants:
What are anti-oxidants? Anti-oxidants neutralize free radicals or unstable molecules in the body that can eventually become unfriendly and wreak havoc on the cells. Free radical damage can cause everything from sun damage to hardening of the arteries. Green tea will help you bulk up on the anti-oxidant warriors that help to both lower cholesterol and reduce the risk of heart disease by controlling blood pressure.

Cancer prevention:
Green tea has been shown to lower rates of cancer in Asian populations. The cancers studied and which have been recorded include: bladder, colon, oesophagus, pancreas, rectal and stomach. New evidence suggests green tea may also help prevent prostate cancer, as well.

Help with arthritis:
Studies also suggest there is possible anti-inflammatory and arthritis preventing effects in green tea although, I’ll admit, solid scientific evidence was difficult to come by. By simple suggestion, I’ll give green tea an A for effort in the arthritis category.

Liver protection:
Green tea has been proven to protect liver cells by stimulating the immune system. Green tea protects the liver by warding off toxins such as alcohol and cigarette smoke.

Teeth protection:
Green tea has been thought to promote oral health (although scientific proof was difficult to come by here, too). Green tea is supposed to work against bacteria, protecting teeth from cavities.

Weight loss:
Here’s another benefit that will raise many an eyebrow. Several sources I found claimed that green tea may actually help to stimulate weight loss. Yes! Green tea contains polyphenols (molecule compounds) that actually help the body to burn weight and regulate both blood sugar and insulin levels.

The Bad News

What’s the bad news?
The only negative side effect I’ve found is the simple recorded cases of insomnia due to naturally occurring caffeine in green tea. It looks like there’s only 30-60mg in 6-8 ounces of tea, however. That’s less than half the caffeine content of coffee which weighs in at 90 mg. per 8 ounce cup.

Other FAQ’s About Green Tea:

How much green tea is enough to reap the benefits?
No one seems to be too sure about the answer to this question, either. Let’s be realistic ñ most people could easily drink 3-4 cups of green tea daily. This is a good round number and one that I came up with based on its frequency in the research studied. A suggestion: why not try replacing your usual cup of coffee with a clean dose of health?

Where to get a good cup of tea?
Check out your local grocery for my favorite : Lipton. There’s plenty of others, but I like the way Lipton aims to zip up green tea with variety. They even have a orange, passionfruit & jasmine flavour that’s tasty

If drinking tea really isn’t your thing, but you still want the benefits ñ no problem! Green tea is now available in capsule form, too. This could be as close as your local pharmacy.

 

In summation:

In this scientists opinion, green tea is well worth your consideration. The simple speculation of benefits is enough to get excited about it. Its easy to digest, tastes good and, hey, if it helps me with my goal of wellness and illness prevention, Ill take ample tea time, any day!

 

Your Partner in health ,fitness and happiness

Coach Frank

Loosing Fat and Getting in Shape – Take Responsibility and be Direct with Yourself

Loosing Fat, Loose Fat, Loose Weight
Loosing Fat, Loose Fat, Loose Weight
Do you feel like you are fighting a loosing battle?

Do you feel like you are fighting a loosing battle when it comes to burning fat and getting into shape? Maybe you purchased a few books, videos or workout equipment claiming to be the magic bullet including Nutrabullet  to make you look thin in 30 days. Well I think that you are not alone and many of us have been down this road.  One suggestion I have is that if you want all these things to work you should be direct with yourself.Being blunt with yourself is a powerful thing. I believe it helps people have a change of heart. Having a change of heart is key when it comes to fat loss and maintaining your health because you have to let go of the bad habits and acquire healthy habits. 

Everything starts from within and ultimately responsible for executing your nutrition and exercise plan. Here are a few things to look at to help you take responsibility for your self.

Accept that it takes hard work and persistence to reach your fitness goals. 

Don’t look for instant gratification. It’s not in your best interest to think that eating right and working out is a temporary action. Think about trying a different routine. The one you are doing now is not working for you, so try something different for the next month. You may find a routine you enjoy more.

Stop making excuses for every little thing that keeps you from exercising and eating right. The excuses we allow ourselves to not be healthy should be entirely unacceptable to you. If you feel you do not have enough time to take care of your self, think of this:

Everyone that works or has responsibilities is pressed for time. Yet some people rise above their daily grind and make fitness a part of their life. Ultimately they stay healthy If they can do it, you can do it. 

 Another thing I would like to discuss is that you should accept the fact that there are things in our society that we cannot control. One example is the food industry. We live in a world surrounded by large portions and greasy food. These foods will stay on the market because people will buy them. Think about how to work around these things and how to make healthier choices when eating. Don’t give in if you want to follow a healthy lifestyle.

Finally, the trends of today demand us to take the time to take care of ourselves. One trend I know of is that more people have sedentary  now as opposed to the past, when we had more  available that required physical exertion. Also, with all these new drugs that have been launched in the recent years, it seems like we depend on modern medicine to keep us healthy and alive. While modern medicine is great and has made some advances to make our lives longer, we still need to allow ourselves to take responsibility for our health.

Even though you feel like you are fighting a loosing battle to stay healthy and lean. 

There are many diet and nutrition programs out there to help you achieve your goals. However, you must accept the responsibility to find the path that is right for you and execute it. Or these things will not help you achieve your best health.

Have  a read of “How to Change your Life in 30 seconds” and “Start with Why” might help.

  

 Live well eat well 

 Your partner in health , fitness and happiness 

Coach Frank

Your Quality of Life, It’s a team event.

Superfood

I’ve have been invited to watch a football match and it got me thinking about you… Who’s on your team?

Think of your body as a football team, you don’t have to know anything about football; all you need to know is that you have a home team and an opposing team. The football field is your life, from the moment of the first play, your birth, to the final goal, the end of your life. The opposing team, all the outside evading sources are attempting to cut your life short by stealing the ball and going in the opposite direction. I call this premature death due to disease or illness.

The opposing team is made up of some really big players, free-radicals and chronic inflammation, these players never get tired and they will never give up. From the moment you are born, free-radicals enter into your very young body with your very first breath and start their attack on your cells. Free-radicals are molecules or atoms that are missing an electron, they attack any cell they come in contact with and try to steal an electron from them. Free-radicals continue their attack until they succeed, in the process they damage the healthy cells they are attacking. Free-radicals are a part of life. They are in air and water pollution, they are in the processed foods we consume, free-radicals are also caused by traumas and injuries. Another source of free-radical damage comes from the medications we take in order to recover from illnesses; this particular free-radical damage from medications is called side-effects. There are times in our lives when we need to take medications to combat a serious illness, but we must keep in mind that we have to boost our immune system during the time we are on these needed medications. This will minimise the side effect damage and aid in our recovery . Every time you breathe, fresh free-radicals are entering your body and start playing for the opposing team.

The next opposing team member is chronic inflammation; scientists are calling this player a silent killer. Our bodies are amazing organisms; if it senses an injury or illness it sends in a home team member, called inflammation, to aid in the defense of our body and help restore the area that is damaged. This is where the game gets a little complicated; free-radicals cheat, they don’t just damage a cell when they steal an electron, they actually mutate the cell or deform it, the damaged cell then becomes another free-radical; when the home teams healthy inflammation tries to go in and protect the now unhealthy cell that the body senses as damaged, the unhealthy cell turns on the inflammation and attacks it stealing an electron. Now the once healthy inflammation cells become mutated or deformed themselves and become chronic inflammation attacking healthy tissues inside our bodies. Boy oh boy, this starts a whole chain of continuing events. But remember this; the football game has two teams playing on the field.

You have to breathe everyday in order to live; now you know that every time you take a breath free-radicals are entering into your body and doing damage. You can however win the game if you take in large amounts of anti-oxidants to refresh your team players. Anti-oxidants are your really big players; they are molecules or atoms that have an extra electron that they will give to a free-radical. When this happens the free-radical no longer plays on the opposing team, instead it begins to play for you. This is what I call building your team forces, your team force is your immune system. Your team works together but your immune system is your coach, if your immune system is strong it can send in the needed players at the right time to fight any invaders that your body may encounter. But you have to feed your immune system; it requires necessary minerals and vitamins as well as large doses of anti-oxidants everyday. If you starve your immune system of the required nutrients, then the players on the field do not get the reinforcements they need to win. Most people start taking multi-vitamins when they get older, but parents should start their children on multi-vitamins as soon as possible and teach their children about nutrition starting at a very young age. People as young as 20 years of age are being diagnosed with diabetes in this country due to their poor eating habits. This is a very scary trend that is taking place. Many 30 year olds have heart disease also due to their poor eating habits, hardening of their arteries. Scary!

What did you eat today? You are breathing in polluted air as you are reading this article, what type of defense did you provide your immune system with today? I hope you took your vitamins and minerals; did you eat any fresh fruits, or fresh vegetables? What about your children?

Most plants contain about 1,000 to 1,500 anti-oxidants, vitamins and minerals also contain large numbers of anti-oxidants. Vitamin C and E contain the largest amount of anti-oxidants. You can take as much vitamin C as you want without harming your body, but vitamin E has a recommended dosage per day, take much more and you can cause yourself problems, do not exceed any recommended dosage for your weight. Fish also have high numbers of anti-oxidants, try putting that into your diet a few times a week. Now think about this, you can destroy the anti-oxidants in your food through your cooking habits. Do not microwave your vegetables or fish, either steam or broil. Foods are delicate and you can destroy any health benefits through any improper preparation. Foods are also biological organisms just like you. Now if you are like me and have a tendency to burn things, then do what I did and put vegetables and fruit  in a juicer and juice your vegetables and fruits, juice your way to healthier living. The amazing thing about juicing, there are so many combinations .

Now let’s look at the numbers, because of our ignorance, we as a population of people, have caused serious pollution problems on this amazing planet we live on. So we end up taking in roughly one billion free-radicals per day, in the form of pollutants. Let’s see how many anti-oxidants we can take in; if we have one whole grape fruit and two eggs and one piece of toast for breakfast, and let us not forget our multi-vitamin, we will take in about 3,600 anti-oxidants. For a snack we have a banana and a glass of milk that’s about, let’s be generous, 1,800 anti-oxidants. Lunch we have fish with steamed spinach and one cup of whole grain rice, that’s about 4,000 anti-oxidants. Dinner comes and we do very well and have a nice cut of steak and some steamed broccoli with red onions and mushrooms, we now add a yam to that meal and we take in 9,500 anti-oxidants. For the day we did not do very well at all, only 18,900 anti-oxidants. We are losing the football match and we thought we were winning. What can we do? You can drink a lot more fruits and vegetables, by juicing them instead of trying to eat them, and you will not lose the anti-oxidants in these life saving foods. There is also a newly discovered fruit from South East Asia called the Mangosteen Fruit.

The mangosteen fruit has be used in South East Asia for centuries for all types of aliments. To date there is a significant range of known traditional uses such as; anti-diarrheal, anti-inflammatory, pain control, treatment of infections, fever control, gastro intestinal problems, skin rashes and burns, headaches, anti-parasitic, musculo-skeletal and joint problems, control of blood sugar and diabetes, infections – viral, bacterial and fungal, as well as mouth ulcers, prevention of atherosclerosis, dementia, anxiety and depression, cancer and anti-aging concerns, and there are many, many more. The list of health benefits continues to grow as more clinical studies and scientific research is done on this fruit.

Mangosteen is not the only anti oxidant here a re a just few more Leeks, onions, garlic, eggplant, grapes, berries, pumpkin,apricots, carrots, spinach, parsley, red peppers, pumpkin, mangoes, citrus fruits , goji berries, acai Berry,  apples, ginger, oranges, kiwi fruit, broccoli, spinach, leafy greens (such as spinach) and also green tea and regular tea. Just to name a few.

By changing your diet to a healthier menu and adding high anti oxidants , you will enhance your team players by supporting your immune system so they can defend your body against the outside invaders.
Your Partner In Health, Fitness and Happiness

 

Coach  Frank

Your Subconscious Plays a Huge Part in Ending Binge Eating

Health poster

If you had the ability to design your life the exact way that you wanted to, would you? If you could create every detail of your life, how would that be? What if I told you that you have this incredible power within you? What if I told you that you could co-create your life to your exact specifications? Would you want to?

Whether you realise it or not, your subconscious mind picks up on all of your positive or negative statements that you say or think about yourself. Think of your subconscious as a sponge. It soaks up tons and tons of information, some of which you are not even aware of. Everything that you come into contact with in your daily life gets absorbed into your subconscious and will stay there forever, as you are not able to filter through what gets to your subconscious mind.

You may think questions to yourself such as, Why am I so fat? and your subconscious focuses on the fat part. It doesn’t hear the rest of the statement. It focuses on fat and that is what becomes programmed into your mind. Subconsciously you will keep feeding that part of your mind with the word fat being the focus. The main reason your mind focuses on the fat is because of how the mind works, the mind works in images, words create images in the mind words like “don’t” have no image in the mind, so you can’t get the opposite of an image  on an image, you must see the image you want, a thin you!

This is why it is so important that when people use affirmations to end their battle with binge eating they are careful of what they say and think. By filling your subconscious mind with negative statements about yourself, you will get what you don’t want, even though that is not your intention. The subconscious mind accepts any and all information because it does not know any better nor dose you subconscious minds have a sense  of humour. This is also why affirmations work so well: Your subconscious cannot distinguish what is real and what is not real. You must use this to your advantage and when you find yourself thinking a negative thought, it is imperative that you counteract that statement with a positive one that has the image you want immediately.

The main purpose of reprogramming your subconscious mind with affirmations is so you can change your current reality. What is it that you want in your life? What do you wish to attract in your life? How do you see your future in terms of binge eating? How bad do you want to stop binge eating? Since your subconscious mind makes up about 90% of your whole mind, can you imagine what can happen to your life by incorporating affirmations daily? Your dreams can start to become your reality. Binge Eating can start to become a thing of your past.

Affirmations can help with all areas of your life including: your fears, anxiety, personal development, and improvement with yourself. By adding affirmations to your life, your self-esteem and confidence will grow more than you can ever imagine Or can you?

Right now you may be at the lowest point ever because you binge. You are not happy in your life and wish to change. You want a happy life, but you are unsure of how to get there. Even though there are obstacles in overcoming binge eating disorder, don’t let that discourage you. Don’t focus on how long it may take. Take each day and live for that day. Focus on not bingeing that day and start positive affirmations. Remember that ending binge eating will come with the help of subconscious change. Notice what will happen to your life and welcome the new you with open arms!

Your Partner in health, fitness and happiness

Coach Frank

 

Why We Need Amino Acids

amino acid
amino acid
Amino Acids You need them

AMINO ACIDS are the building blocks of the body. Besides building cells and repairing tissue, they form antibodies to combat invading bacteria & viruses; they are part of the enzyme & hormonal system; they build nucleoproteins (RNA & DNA); they carry oxygen throughout the body and participate in muscle activity. When protein is broken down by digestion the result is 22 known amino acids.

As the building blocks of protein, amino acids are vital to health. Next to water, amino acids in the form of proteins make up the greatest portion of our body weight. They comprise tendons, muscles and ligaments; organs and glands; hair and nails; important bodily fluids, and are a necessary part of every cell in the body. 

 There are over 20 amino acids, separated into two categories – essential and non-essential. Essential amino acids are those that cannot be manufactured by your body, hence, it is essential that you obtain them from your diet. Non-essential amino acids can be manufactured by your body, however, your body must have the right combination of essential amino acids and supporting nutrients to healthy protein maintenance, so supplementation may be desirable. 

Twenty amino acids are needed to build the various proteins used in the growth, repair, and maintenance of body tissues. Eleven of these amino acids can be made by the body itself, while the other nine (called essential amino acids) must come from the diet. The essential amino acids are isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Another amino acid, histidine, is considered semi-essential because the body does not always require dietary sources of it. 

The nonessential amino acids are arginine, alanine, asparagine, aspartic acid, cysteine, glutamine, glutamic acid, glycine, proline, serine, and tyrosine. Other amino acids, such as carnitine, are used by the body in ways other than protein-building and are often used therapeutically.

Who is likely to be deficient?
Dieters, some strict vegetarian body builders, and anyone consuming an inadequate number of calories may not be consuming adequate amounts of amino acids. In these cases, the body will break down the protein in muscle tissue and use those amino acids to meet the needs of more important organs or will simply not build more muscle mass despite increasing exercise. 

Amino acids are not only absolutely integral to life, but they can have a profound impact upon how clearly we think and how well we feel.

Benefits 

 1.Builds cells and repairs tissue. 

2.Assists with wound healing. 

3. Increases athletic performance. 

 Live well eat well 

 Your Partner in health ,fitness  and happiness 

Coach Frank 

Beans could be the answer to your diet nightmares

Beans
Beans
Beans could be the answer to your diet nightmares

So you’re a healthy eating convert, and you want to start making sure all your meals are perfectly balanced. If you’re on a limited budget, though, you might have a problem. 

There’s a reason why most people get too much carbohydrate and fat and too little protein: most kinds of protein are expensive. Meat and cheese, two of the best sources of protein, are also two of the priciest ingredients you can buy. 

 So, if you want to eat healthily on the cheap, what is the answer? Well, it might surprise you. What you need is beans.

Beans are a cheap crop, readily available in large tins for not very much at all, and yet they are an excellent source of protein, and taste good too.

There is no shortage of variety, either: you can get everything from baked beans to kidney beans to butter beans, all lined up there in the same section for you. If you’re not sure of what to do with them, find some vegetarian recipes, which tend to be very bean-heavy, and give them a try.

It can even be nice to mix together a few different kinds of beans and have a bean salad with a sauce ñ a simple side dish, but an easy way to add protein to your meal. Pasta with a dairy-based pasta sauce containing beans is an example of an ideally balanced meal, as long as you don’t overdo it with the pasta, as is rice with bean curry. 

 Of course, I’m not recommending that you stick to beans for your protein all the time, as you’re bound to get sick of them eventually. If you can replace meat or cheese with beans even occasionally, though, you’ll save a lot of  without affecting the balance of your meal.

Live well eat well 

Your partner in health,fitness and happiness 

Coach Frank 

A Few Words To Help You  On Your Quest to Health and Fitness.

  

Six Words to get the most out of your gym membership.

Regularly Show Up and Workout Properly 

 Four words to getting in shape

Eat and workout properly

Four Words to loosing weight safely 

Eat properly be patient 

One Word as to why you should bother

Life 

I will be elaborating in future posts

Your Partner In Health, Fitness and Happiness 
Coach Frank 

9 Myths Of Exercising You Don’t Know About

Senior Man On Running Machine In Gym

There are many misconceptions regarding exercise that exist till today even with the easy access to information. I have come across countless numbers of people through our Fitness Centre that were just misinformed or thought their logic had to be true.  Here are some of the most common exercise myths as well as the not-so-common facts based on current exercise research.

Exercise Myth 1. Low intensity workout burns more fat

In general, low intensity exercise has its place, if you are a person who has lead a sedentary life style then you must start here – it’s less stressful on joints and body systems . However, one should know that fat reduction depends on the total energy cost or how many calories burned during the activity. The faster you move, the more calories you use per minute. However, high-intensity exercise may be difficult to sustain in the beginning, so you may not exercise very long at this level. In such cases, it is safer and more practical to start out at a lower intensity and to gradually work your way up.

Exercise Myth 2. Spot reduction works for tighter abs or toner arms

All those crunching may have been done in vain. You will not see a nice muscle definition despite how many crunches you do because it lays hidden beneath all the layer of fat. Thus, when exercising, do not focus on a body part. Whole body exercises work better. This kind of thinking keeps a lot of people from maintaining or even starting an exercise program. Research continues to show that any exercise is better than none. For example, regular walking or gardening for as little as an hour a week has been shown to reduce the risk of heart disease.
Exercise Myth 3: Stretching will help prevent injuries

There is little evidence that stretching prevents injuries. Current research show that muscle stretching does not reduce delayed onset muscle soreness in young healthy adults.  In another study, it is found that static stretching (staying in one place during stretching) lasting more than a minute can be detrimental to performance. Athletes often swing their arms and warm up before a game. That type of dynamic stretching such as high knee jogs, walking lunges can help move your muscles through different ranges of motions.

Exercise Myth 4. If You Exercise Long and Hard Enough, You Will Always Get the Results You Want.

In reality, genetics plays an important role in how people respond to exercise. Studies have shown a wide variation in how different exercisers respond to the same training program. Your development of strength, speed and endurance may be very different from that of other people you know.

Exercise Myth 5. Exercise Is One Sure Way to Lose All the Weight You Desire.

As with all responses to exercise, weight gain or loss is dependent on many factors, including dietary intake and genetics. All individuals will not lose the same amount of weight on the same exercise program. It is possible to be active and overweight. However, although exercise alone cannot guarantee your ideal weight, regular physical activity is one of the most important factors for successful long-term weight management.

Exercise Myth 6. If You Want to Lose Weight, Stay Away From Strength Training Because You Will Bulk Up.

Most exercise experts believe that cardiovascular exercise and strength training are both valuable for maintaining a healthy weight. Strength training helps maintain muscle mass, the lager the muscle the more demand it will have for energy thus decrease body fat percentage. But the notion that doing weights will on its own bulk you up on its own is like saying “I don’t want to kick a Foot ball  around because I don’t want to be like the world famous football player Lionel Messi “. I remember hearing about a  conversation between Arnold Schwarzenegger and a fan, Fan: ” I never want to be as big as you” Arnold: That’s ok you don’t have to worry about that happing. You would have to work out like a professional to get in that kind of shape.

Exercise Myth 7. Water Fitness Programs Are Primarily for Older People or Exercisers With Injuries.

Recent research has shown that water fitness programs can be highly challenging and effective for both improving fitness and losing weight. Even top athletes integrate water fitness workouts into their training programs.

Exercise Myth 8. The Health and Fitness Benefits of Mind-Body Exercise Like Tai Chi and Yoga Are Questionable.

Research showing the benefits of these exercises continues to grow. Tai chi and Yoga, for example, has been shown to help treat low-back pain and fibromyalgia. Improved flexibility, balance, coordination, posture, strength and stress management are just some of the potential results of mind-body exercise.

Exercise Myth 9. Overweight People Are Unlikely to Benefit Much From Exercise.

Studies show that obese people who participate in regular exercise programs have a lower risk of all-cause mortality than sedentary individuals, regardless of weight. Both men and women of all sizes and fitness levels can improve their health with modest increases in activity.

Your Partner IN Health And Happiness

 

Coach Frank

 

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