Good Morning Tucson 10-10-12

Good morning Tucson.  Are you prepared today for fitness success?  If not, think about how you can make the most of today and plan your lunch and dinner.  Don't just take what comes your way.  Thant would be settling and there is no growth or success in settling.  Have a great day. -Justin List

Tip of The Day (Planning Health With Your Vacation)

It has been said that most people plan their vacation better than they plan their life.  It is also true that when people plan their vacation, they actually plan on how to be unhealthy rather than healthy.  Not all but most.  You have heard it, when someone is going on a vacation and they are talking about this bakery or that restaurant.

What I propose is to plan on an activity each day and plan on good meals.  If you discover a new restaurant or food by chance it is not the end of the world.  And it will happen.  What I am suggesting is to plan for health and don't plan for unhealth.  Discover a new food instead of planning to eat what you already know.

So here are a few tips.  First, plan some type of fitness activity every morning.  It doesn't have to be super intensive or at a gym.  You can find a local gym if you like and each time you travel you can compare and see what gyms you think are the best.  Rate them if you like and start a journal.  Or you can meditate, stretch, do a workout video, Pilates or yoga.  Just as long as you put fitness in the day, you will get more out of your vacation and less vacation to work off when you get home.  Second, plan a healthy breakfast and start the day off right.  Find a grocery store and get some fruit.  Don't just let meals happen, plan them and think ahead.  You will feel better and be glad you did.  We usually think of going to the grocery store to get a whole shopping cart full of grocery's.  You can get just one or two pieces of fruit.  Or find a local market and get something native to the area.  Find the healthy food a vacation spot is known for.  And last, portion control.  Savor it don't gorge.  Some of the best memories are left with just enough and not overdoing it.  And last, if you are traveling with kids, make sure you start the day with a healthy breakfast and good hydration.  Your kids will behave so much better if they aren't dehydrated and  don't have sugar crashes later in the day because they started with doughnuts.  Make it a game.  See if you would travel or work harder to get something bad for you, or to get that great island fruit that is a little further away.

Follow these tips and you will have a better vacation and a much happier return.  Imagine if you came back from vacation and you didn't gain weight.

Let us know how you plan for health when you travel.

Have a great day,

Justin List
Owner: Better Bodies on Campbell (Tucson,Az)
520-318-3488

Attention, Please! 4 Tips for Mindful Eating

By UHC Smart Patient

When it comes to maintaining a healthy weight, the word is out: Mindful eating is in. But, what exactly does that mean?

We all know its opposite – mindless eating. That’s what we’re doing when we gobble a turkey sandwich at our computers or munch an entire bag of chips in front of the TV. We’re putting food into our mouths without really thinking.

Mindful eating, on the other hand, is recognizing when we’re actually hungry – and giving each bite our full attention. Experts say when we do this, we tend to consume less food – maybe as much as one-third less. And, that’s good news for anyone who’s also trying to be mindful of an expanding waistline.

Asking the question: Am I hungry?
We eat for nourishment. But, many of us also reach for food when we’re bored, stressed, upset, lonely or sad – or just because it’s there. Sometimes, we may also confuse thirst with hunger.

Tracking what you eat for a few days may help you recognize patterns – and know when you’re truly hungry.
 
Being more mindful

When you are hungry, here are four strategies to help you slow down and fully appreciate your meals:

1. Put distractions on the back burner. What fights for your attention at mealtime? Maybe you need to turn off the TV or your cell phone. Or, set aside the newspaper, your laptop or that great book you’re reading.

2. Engage all your senses. Arrange a nice place setting, even if you’re dining alone. You might even light some candles. And, play some soft music. As you eat, relish the experience. Maybe you notice the distinct aroma of curry, the tang of lemon on seared tuna, or the deep red of a cherry tomato.

3. Enjoy every bite. Cut large items into smaller pieces. Chew thoroughly as you savor each morsel.

4. Tune in to your tummy. It takes 15 to 20 minutes for your brain to receive the message: “That’s enough.” So, eat at a leisurely pace. Set your fork down between bites. Sip some water. Stop eating before you feel full.

Use this hunger scale to help you prevent careless eating and practice portion control. Print it out and carry it with you. 

Provided by Arleen Fitzgerald L.I.C.S.W. Arleen Fitzgerald has a master's degree and has been an independently licensed clinical social worker and psychotherapist for the past 20 years in public and private practice settings. She works in the field of integrating medical and behavioral health care.

Exceptional Nutrition for Expecting Moms

Carl Keen, Ph.D. is a professor and Chair, Department of Nutrition, University of California at Davis; former National Institute of Dental Research postdoctoral fellow, Proctor and Gamble postdoctoral fellow; member, California¹s Scientific Advisory Board for the Office of Environmental Health Hazard Assessment; reviewer, USDA Human Nutrient Requirements Study Section; member, EPA Environmental Health Grant Review Panels; member, numerous NIH panels; past president, California Nutrition Council.

Exceptional Nutrition for Expecting Moms
Nutrition can have a huge impact on the growth and development of children. Great nutrition for children starts in the womb. Nutrients must travel from the mother to the developing baby, and the supply (or lack) of nutrients can have a life-long impact on the health and well-being of children.

For the past 25 years, my colleagues and I at the University of California, Davis have studied the relationship between nutrition and development. Exciting new discoveries linking good nutrition to improved fetal growth and development helps result in better pregnancies and may boost child health and potentially even their intelligence.

A recent study compared the mental processing of four-year-olds whose mothers had taken either a corn oil (placebo) supplement or a mixed omega-3 fatty acid supplement (about 2,000 mg/day of a mixture of DHA and EPA) during the second half of pregnancy and the first three months of breast-feeding. Children of mothers who took the omega-3 supplement scored significantly higher on the intelligence test than those who took the corn oil (Pediatrics 111:e39-44, 2001). These exciting results must be repeated in order to better verify the findings, but the message is clear – good nutrition during pregnancy and breastfeeding can make a huge difference on the health and functioning of children.

Of course, nothing replaces a well-balanced diet rich in whole grains, fruits, vegetables, lean protein and plenty of fluid. But let’s face it – most of us don’t eat that well, so high quality, scientifically based dietary supplements may help “fill in the gaps.”

In our laboratory, we study the role of zinc, an essential trace element, and its role in normal and abnormal embryo and fetal development. Research has shown that low dietary zinc intake (a “gap” in the diet) can cause serious birth defects, which can be prevented with dietary zinc supplementation (Journal of Nutrition 133:1597-1605, 2003). But it’s not just zinc that you need. A full complement of nutrients, including zinc, iron, B-vitamins and antioxidants are essential during pregnancy. Well-balanced nutrition supplements designed from the latest research are an important part of a comprehensive and healthy lifestyle during pregnancy.

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According to Dr. Sid Stohs, Senior Vice President for Research & Development, AdvoCare’s OmegaPlex^® is a truly outstanding source of the omega-3 fatty acids, DHA and EPA which are essential for brain development as well as development of our immune and cardiovascular systems. OmegaPlex meets the highest standards for safety, purity, potency and freshness. Flaxseed oil is a good source of a-linoleic acid (ALA), another omega-3 fatty acid. However, in order for the body to utilize ALA, it must first be converted to EPA and DHA, the forms present in OmegaPlex. The body only converts 10 percent ALA into EPA and DHA, and therefore, 10 times more ALA must be consumed than the omega-3 fatty acids present in OmegaPlex. OmegaPlex contains the right omega-3 fatty acids in the right proportions. ARCHIVE

OmegaPlex-The Super Nutrient

Sidney Stohs, Ph.D. is Senior Vice President of Research and Development atADVOCARE. He is also a former Dean, School of Pharmacy, Creighton University; professor of pharmacology and toxicology; holder of the Gilbert F. Taffe Jr. Endowed Chair in Research; fellow, American College of Nutrition; fellow, Academy of Toxicological Sciences; author, more than 300 research and educational publications; doctorate in biochemistry and microbiology, University of Wisconsin.

OmegaPlex - the Super Nutrient
Recent research has clearly demonstrated that the consumption of appropriate levels of omega-3 fatty acids improves numerous health outcomes. The omega-3 fatty acids are important for numerous biochemical processes within our body. Everyone needs omega-3 fatty acids. The estimated daily requirement for an adult is 3 to 5 grams per day while the average diet may provide only 1 to 2 grams. Thus, dietary sources are insufficient to provide optimal health needs of omega-3 fatty acids. OmegaPlex is a proprietary blend of the omega-3 fatty acids, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). These omega-3 fatty acids are highly purified, therefore eliminating concerns about contaminants such as heavy metals and pesticides. The source of the omega-3 fatty acids in OmegaPlex is fish oils from such species as mackerel, herring, sardines and anchovies.


Numerous research studies have demonstrated the cardiovascular benefits of consuming omega-3 fatty acids. Adequate intake of omega-3 fatty acids reduces the risk of heart disease and sudden cardiac death by supporting normal heart rhythm, normalizing blood pressure by increasing elasticity of blood vessels, decreasing triglyceride levels, and decreasing inflammation associated with the heart as evidenced by decreases in C-reactive protein (an inflammatory biomarker), as well as decreases in interleukin-6, which is a pro-inflammatory chemical in our body. In addition, omega-3 fatty acids have been shown to decrease the risk of stroke associated with blood clots by controlling and regulating blood coagulation. Omega-3 fatty acids are important components of the membranes of nerve cells as well as the covering (sheath) of nerve and brain tissues. As a consequence, omega-3 fatty acids are critical for brain development during the last trimester of pregnancy as well as after birth. Not only does appropriate omega-3 fatty acid intake decrease the likelihood of a premature delivery, but studies have shown that adequate intake can improve infant visual acuity as well as cognitive development in newborns, improve sleep patterns and even increase IQ scores in young children. Omega-3 fatty acids can also improve motor skills, enhance mood, and slow the deleterious effects associated with Alzheimer’s and other neurological conditions.

Omega-3 fatty acids exhibit an anti-inflammatory effect because they suppress the formation of pro-inflammatory substances that are derived from omega-6 fatty acids as arachidonic acid. Arachidonic acid and other omega-6 fatty acids are derived from vegetable oils such as soy, corn or safflower oils. The anti-inflammatory effects of appropriate omega-3 fatty acid intake can result in modest improvement in joint tenderness and morning stiffness as well as improved lung function. Furthermore, omega-3 fatty acids may help normalize inflammatory bowel conditions such as Crohn’s disease, irritable bowel syndrome and ulcerative colitis.
Omega-3 fatty acids enhance the immune system by improving the general health of the intestinal tract as well as other tissues responsible for producing antibodies and protective cells associated with the immune system. As a consequence, appropriate intake of omega-3 fatty acids can result in an improvement in immune function and immunologic health with decreases in allergies and infections associated with the lungs, skin and urinary tract.
Finally, various research studies have demonstrated the importance of omega-3 fatty acids in bone and skin health, proper functioning of the liver and pancreas, and in the management of dysmenorrhea. Thus, the number of physiological functions in which fatty acids play an important role and in providing optimal health is impressive.
OmegaPlex contains 0.5 grams of the omega-3 fatty acids DHA and EPA per gelcap, the forms of omega-3 fatty acids needed by our body. Flax seed oil contains the omega-3 fatty acid linoleic acid. Only about 10 percent of linoleic acid is converted into EPA and DHA.
How much OmegaPlex should each individual take? For general health and maintenance, dietary research studies suggest that the average need may be 4 to 6 gelcaps per day.* To improve cardiovascular health, 6 to 8 OmegaPlex per day may be appropriate.* To enhance brain function and reduce chronic inflammation, 8 to 10 OmegaPlex per day may be required and in some situations, an even higher amount of omega-3 fatty acids may be necessary.* Omega-3 fatty acids are essential nutrients provided by OmegaPlex.
The most common undesirable effect associated with omega-3 fatty acids is a fishy aftertaste. This can be minimized by consuming OmegaPlex with meals and avoiding carbonated beverages. Concerns have been expressed about a possible interaction between omega-3 fatty acids and drugs being used for their anticoagulant properties (coumadin, aspirin, warfarin, etc.), particularly in cardiovascular patients. To date, research studies have not shown an increase in bleeding times when using omega-3 fatty acids with these drugs which affect blood clotting. However, individuals who are on anticoagulant therapy and taking omega-3 fatty acid supplements should continue to have their coagulation times determined.


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*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

New Dietary Reference Intakes Replace the Old RDAs

Carl Keen, Ph.D. Professor and Chair, Department of Nutrition, University of California at Davis; former National Institute of Dental Research postdoctoral fellow, Proctor and Gamble postdoctoral fellow; member, California's Scientific Advisory Board for the Office of Environmental Health Hazard Assessment; reviewer, USDA Human Nutrient Requirements Study Section; member, EPA Environmental Health Grant Review Panels; member, numerous NIH panels; past president, California Nutrition Council. .

New Dietary Reference Intakes Replace the Old RDAs

Carl L. Keen
Distinguished Professor of Nutrition and Internal Medicine
University of California, Davis

As our understanding of nutrition has expanded, new concepts about the need for vitamins, minerals and other nutrients have developed.  Up until the mid-1900s, worries about scurvy (severe vitamin C deficiency), rickets (severe vitamin D deficiency), and cretinism (severe iodine deficiency) occupied the attention of many health professionals.  Once these deficiency diseases were eliminated, attention turned to getting adequate intake of nutrients – hence the introduction of the Recommended Dietary Allowances (RDAs).  In the past decade, nutrient recommendations have evolved to encompass levels for more optimal physical and mental performance, and the reduction of risk for several age-related diseases including cardiovascular disease, diabetes, age-related vision loss, osteoporosis, and certain cancers.  Thus, the new Dietary Reference Intakes (DRIs) have replaced the old RDAs.
The AdvoCare Scientific & Medical Advisory Board uses the DRIs when evaluating existing or proposed new formulas.  Safety and efficacy are always foremost in our thinking.  However, you will not see the DRIs on the product labels.  Rather, the Nutrition Facts boxes on all products use the “percent Daily Value,” which are based on the outdated 1968 RDAs (i.e., not based on the most current scientific information).  Though the use of “percent Daily Value” is required by law, the DRIs have been urged for adoption on nutrition labels by the Institute of Medicine, U.S. National Academy of Sciences.
Sadly, no matter which set of guidelines is used, the typical American diet is often less than optimal.  Despite living in a land of plentiful, high-quality, and relatively inexpensive food, poor diets are recognized as a major cause of early death in the United States (J American Medical Assoc 291: 1238-1245, 2004).  To improve our nutrition, it is vital to choose diets rich in whole grains, fruits, vegetables, and lean protein. However, an important question that must be asked is whether “good diets” alone are sufficient to meet the goal of “optimal nutritional status.” Or might this goal require the initiation of new food fortification programs, the use of dietary supplements, or both?
Some concerns about supplement use exist, such as:

1. Reduced motivation to improve one’s diet
2. Reduced intake of beneficial food ingredients not contained in the supplement
3. Excessive intake of one or more nutrients
4. Adverse nutrient-nutrient, drug-nutrient and/or drug-herbal interactions

However, the vast majority of studies finds that the diet of supplement users is typically better than that of non-supplement users (J American Dietetics Assoc 100:905-910, 2000)! In many ways, this is not surprising, as the majority of individuals who take supplements care strongly about their diet, and most realize that the supplements are a complement, not a replacement, for a “good” diet.  Safety concerns about supplements are very real, and extreme caution must be used to avoid excessive or imbalanced intake of nutrients or herbal extracts of unproven safety or efficacy.  Responsible companies carefully evaluate the composition of their formulations and constantly adjust formulas based on the latest scientific evidence.  Similarly, while increasing enthusiasm exists about the potential value of certain “hot” or “new” botanical supplements, responsible companies work to identify potential risks associated with the use of any new ingredient.
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*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Gluten Intolerance and Celiac Disease

Sidney Stohs, Ph.D. Senior Vice President of Research and Development, AdvoCare; former Dean, School of Pharmacy, Creighton University; professor of pharmacology and toxicology; holder of the Gilbert F. Taffe Jr. Endowed Chair in Research; fellow, American College of Nutrition; fellow, Academy of Toxicological Sciences; author, more than 300 research and educational publications; doctorate in biochemistry and microbiology, University of Wisconsin.

 
Gluten Intolerance and Celiac Disease
Celiac disease is an autoimmune disorder that has immunologic, environmental and genetic components. It is one of the most common immune-mediated disorders characterized by a response to ingested wheat gluten and related proteins from rye and barley, leading to inflammation and damage to the intestinal lining (mucosa). The incidence of celiac disease in the United States is believed to be about 1% of the population. Characteristic symptoms include diarrhea, chronic malabsorption, anemia, occasional constipation, abdominal cramps, gas and bloating. However, not all individuals suffer from abdominal distress. Some individuals may experience fatigue, headache, neurological problems, distress, infertility, weakness and skin conditions such as dermatitis herpetiformis.
The eight food allergens that account for 90% of known food allergies include milk, eggs, fish, shellfish, tree nuts, peanuts, wheat (gluten) and soy beans. Gluten intolerance disorders bear the names celiac disease, sprue, and gluten enteropathy. The incidence of gluten intolerance is much greater than 1% in conjunction with diabetes, neurological disorders, skin diseases, digestive disorders including irritable bowel syndrome (IBS), joint disorders, infertility, chronic fatigue syndrome and fibromyalgia. Individuals with gluten intolerance have required an average of 9 years from the onset of symptoms until a firm diagnosis was obtained. This has been due in part to the lack of sensitive and rapid immunologic assays for gluten proteins. Recently developed immunologic assays are becoming more available, and health care providers are slowly learning to recognize that gluten intolerance is widespread and much more common than had been previously recognized. A recent study suggests that over ¼th of the population in the United States is gluten sensitive based on immunologic assays, while approximately 1% may have progressed to a serious symptomatic disease state.
The treatment for gluten intolerance–related conditions is a gluten-free diet, and if one wishes to remain symptom free, the gluten free diet must be maintained for life. Gluten is a mixture of several proteins found primarily in wheat, barley and rye. Oats contain a related protein that the vast majority of individuals with gluten sensitivity can tolerate. However, oats are frequently milled using the same equipment for wheat, barley and rye, and may therefore be contaminated with these grains. As a consequence, it may be prudent to avoid oat-based products.
One should avoid any ingredient derived from wheat, barley and rye including such ingredients as malted barley, hydrolyzed proteins from these grains, filler flour, graham flour, barley extract, hydrolyzed wheat starch, wheat bran and germ, wheat protein, wheat-derived amino acids, oat extract, oat flour and vegetable starch. Products such as soy and Brewers yeast should also be avoided because they may contain extracts from wheat, barley or rye.
Unfortunately, gluten is used in the manufacture of virtually all packaged, canned and boxed processed foods to improve palatability and texture. Gluten is in essence a glue that may hold products together. Common processed foods that contain hidden gluten include breads, cereals, cookies and cakes, flavored potato chips, frozen dinners, pastas, pies, sauces and gravies, some salad dressings, soy sauce, teriyaki sauce, dried and canned soups, barbecue sauce, breaded meats (fish, chicken, shrimp, steak, etc.), crackers, and cous cous.
Frequently, symptoms can be relieved in gluten-sensitive individuals by going gluten-free for two weeks. However, in severe cases, a longer period of time may be required. Some individuals may have a concurrent sensitivity to other proteins in addition to gluten, as for example, casein and whey found in milk-derived products, tomatoes, white potatoes, eggplant, peppers, tobacco, peanuts and soy.
Flour substitutes that can be used in lieu of gluten-containing flours include corn flour and corn meal, almond flour and almond meal, buckwheat (soba) flour and groats, flax seed flour, millet, fava bean flour, besan (chickpea or garbanzo bean) flour, potato flour, quinoa, rice and rice flour, sorghum (milo), soy flour, tapioca flour, teff and amaranth flour.
AdvoCare products are not produced at certified gluten-free manufacturing facilities. Therefore, we do not certify any AdvoCare products as gluten-free. Individuals who have celiac disease and are gluten-intolerant are advised to consult their healthcare providers regarding AdvoCare products that may be suitable for their use.

Shopping Tip

Here is a shopping tip to stay healthy. I make it a personal challenge to use the carry basket and not the push cart. If I can't fit it in the basket then I don't need it. Fruit, Veggie, Meat source will all fit in the carry basket. Try it. I work from 830 to 830 and I still make it a habit to go to the store daily so I always eat fresh and exactly what I want.

Let one of our fitness professionals at Better Bodies on Campbell help with your health fitness program, whatever your needs are. Contact us today and lets get started on a better body for you. Ask for Justin.

Office: 520-318-3488
Email: justin@betterbodiestucson.com
Facebook: facebook.com/betterbodiesoncampbell
Website: betterbodiesoncampbell.com
Twitter: twitter.com/betterbodiestuc

Halloween After

I hope you all had a great Halloween. I am sure you worked hard to get into the costume you wore. And I am also sure you got started on some candy. This is the beginning, or could be the beginning of the "holiday bulge". Don't let it happen to you.

Set a plan to counter all those calories. Try adding up all the calories and seeing how far you have to run or walk to burn it off. Think of the calories as gas for your car. X amount of gallons gets you so many miles, Y amount of calories gets you so many minutes of cardio or exercise.

The best way to lose weight is to not gain it, so lets start early. If you want a professional to help you with a plan or program, just let us at Better Bodies on Campbell help. We are the best when it comes to health and fitness and setting goals both long and short term. So let us at Better Bodies on Campbell help you lose that weight, either before you gain it or after you gain it.

For this Novemeber, mention this blog and get 20% off personal training packages paid in full for new members only. All current members, don't forget that you get $100 off your next set of sessions by referring a friend or family member.

If you don't live in Tucson, we can make a program for you over the net as well. So give us a call today at 520-318-3488 or email us at justin@betterbodiestucson.com. Also, see our website at www.betterbodiesoncampbell.com.

Have a great holiday season,

Sincerely,

Justin List and the Better Bodies staff.

Tip of The Day

Be aware of the "health foods" if your goal is to lose weight. Make sure you are accounting for all the calories you take in in the name of health. So that protein shake, do a calorie calculation including the flax seed, almond milk, piece of fruit, etc. Write down all the inexpedience and add them up. I had a client that did not realize that all that healthy stuff in here shake, flax, kefir, etc. added up to over 800 calories.

Another one are the nuts. One cup of nuts, not a whole lot, is about 840 calories.

Stay healthy and stay fit.

Justin List
Better Bodies on Campbell
Find us on Facebook
Personal training Tucson (520-318-3488)
Email: Justin@betterbodiestucson.com

Weight Loss Averages and Expectations

According to the N.S.C.A., you can lose 1% of your total body weight in a week. I usually will say that up to 2lbs. a week is what you can do on a healthy level and maintain until goal weight. I will give you the three components to healthy weight loss and some realistic expectations on weight loss.

It is not easy to lose weight and at the same time it is. If you are doing everything right, it will happen. If you fight it, it won't happen. The formula for losing weight works but there are no short cuts.

There are three components to healthy and successful weight loss. The first and easiest is resistance training. I recommend resistance training anywhere from 2 to 6 days a week depending on your individual goals. If balance, core, joint strength, overall muscular endurance is your goal, then 2 to three full body workouts a week is sufficient. If weight loss, toning and shaping are your main goals, I recommend 3 to 4 times a week with different styles of workouts to fit you as an individual. If muscle and strength gains are your goals, then I recommend 4 to 6 times a week with a split routine. If you have a medical condition or are doing rehabilitation, I would only make recommendations on an individual basis.

Next is cardio. Cardio is the second hardest of the three, and sometimes it is the easiest depending on the individual and their personality. I recommend cardio 4 to 6 times a week, again depending on your individual goals. If weight loss is your most important goal right now, then you want to be closer to 6 times a week.

The third and final is the toughest. The eating. If you have a mind set that you want to be healthy and learn better overall eating habits, you will succeed. Because with this frame of mind, it is easy to say no to chips, soda, snacks, lattes, dessert, etc. Healthy people just don't eat that stuff. So if your frame of mind is to eat a restrictive diet for a short period of time for a great result, well then we have changed nothing and we will gain the weight back. And often times even gain more weight because with a restrictive diet you may slow your metabolism. So I recommend adopting healthy eating habits.

So to give some numbers here on what to expect, as I stated you can lose two pounds a week in a healthy fashion. For this to happen, it is simply a math problem. 2 pounds of fat equals 7,000 calories. So that is 1,000 calories a day. We want to do this by 500 calories coming form caloric intake and the other 500 calories coming from exercise. So you can see that if you are missing on one of the three components, it makes the other two that much more important.

Remember that calories are cumulative so if you overeat by 96 calories a day, that is equal to 10 pounds over a year. Hmmm.. how much is in that latte or desert or glass of wine?

I hope this has been helpful to put some perspective to exercise program and weight loss. If you have any questions just DM me on Facebook, email me at justin@betterbodiestucson.com or call us at 520-318-3488

Justin List
Owner: Better Bodies on Campbell

Caffeine; Good or Bad?

A lot of people ask about caffeine with workouts and also just in general. When you think of caffeine or anything that you put in your body, you should always ask yourself, "why am I eating or drinking this? What will this do to me or for me?" This is the first step to conscious eating which leads to better health and fitness and overall results.

So, back to the question. Is caffeine good or bad? It can be both. When used in moderation for pre-workout it can be a very useful tool. It can get your mind set ready for your workout and increase overall performance. It increases adrenalin which gets you pumped up or psyched up for your workout. You have greater energy and a more aggressive nature to work harder.

When using caffeine or any performance enhancer, keep in mind that more is not always better. Know your limits. There are several things to take into consideration.

First, how much caffeine have you already had? Morning coffee, monster, 5 hour energy, etc. Even after the effects of caffeine have worn off, it is still in your system. So when your using caffeine as a pre-workout enhancer, remember that you could be overloading your system.

Next, take into consideration how much sleep you have had. If you are sleep deprived you may need more caffeine to get that up feeling and once again you may be overloading your system. On the flip side here, if you generally don't get enough sleep and for this particular day you do, you may need less caffeine. So think before you drink. Read labels and be conscious of what you are putting in your body.

Last, remember to drink plenty of water. Caffeine is a natural diuretic. This can do a couple of things. For one, it can make you feel sluggish, like the caffeine is not working. So then you take more and make the problem worse. Now you are overloading your system and being less effective. Remember that if you use a tool, you want to use it to its maximum effect and don't abuse it. Paying attention to your body and what you are putting in it will make you more effective with less caffeine. You want this. I use caffeine myself, but I use the least amount possible to be effective. Second, being a diuretic, caffeine can make you dehydrated and will decrease the effectiveness of your workout, decrease results, lessen performance, and greatly increase the risk of injury. So drink plenty of water. If you use caffeine and it makes you feel more tired, try drinking 32 oz. of water and see how you feel.

So you have heard me repeat about having too much caffeine in your system. What happens is it becomes a cycle. You don't get enough sleep so you drink some caffeine, then you use it for a pre-workout. You are so tired that you don't feel the caffeine and going to sleep is not a problem. So it seems. Remember that the caffeine is still in your system and caffeine taxes the adrenal gland. Since caffeine stimulates adrenalin, it will use it up faster than the body can replace it. This causes us to feel more tired, not sleep as deep, and wake up feeling like we need something to help us wake up even though we slept plenty. If you fall into this category, skip the caffeine on the days you don't need it. Like on a day that you don't work. Don't have caffeine in the morning and take a nap if you need to. This will help the adrenal gland to function better come Monday and give you better results, more alert, better brain function, and better performance in you exercise.

There is a lot to cover here so if you have any questions just DM (facebook@betterbodies), call (318-3488) or email Justin at justin@betterbodiestucson.com

Oatmeal Cookie Protein Shake

Here is a quick meal idea. You can use this any time of day. It is a great quick start for "on the go" mornings.


1-2 scoops Protein(depending on how many grams of protein you need)

1 Tbsp Peanut butter(for taste and essential fats. Almond butter is
a better replacement)

1/2 cup Quick oats (low fat carbohydrate source)

6-8oz. Almond milk (or water but I don't recommend milk)

1/2 tsp Cinnamon (For flavor and health benefits).
See article for (Health Benefits of cinnamon)

Directions: Put almond milk and ice in blender and mix. Then add protein, next add oats, then peanut butter, and last add the cinnamon.

Tip: While getting ready in the morning, put some eggs to hard boil. Easy to multi-task. Boil enough for two meals. Now take the eggs and two pieces of fruit with you and you are on your way with 3 meals that are low in fat, high in protein, and a great source of carbs. Watch the weight go down and the tone come out.

Take it one step further and have a shake again for meal #4 and then a sensible dinner. Now you have 5 meals with very little effort and very little fat. Eating well with a regular exercise routine is recommended for optimal results.

Have a meal idea of your own? Please share.

To find a personal trainer in Tucson, Call or email Justin at Better Bodies on Campbell. 318-3488 or justinlist1@gmail.com

The Fattiest Foods in America on Yahoo! Health

The Fattiest Foods in America on Yahoo! Health

Fat calculator

What should our fat intake be?

20% or less of our calories should come from fat. This is not as hard as it sounds. For every 50 calories you are allowed 1gm of fat.

50 calories per serving, 1gm of fat.
100 calories per serving, 2gms of fat.
150 calories per serving, 3gms of fat and so on.

For better results and faster weight loss, never take in more than 3 gms of fat per serving. So even if there is 250 calories in a serving, you still do not want there to be more than 3gms of fat.

MATH: 1gm of fat has 9 calories
1gm of protein has 4 calories
1gm of carbohydrates has 4 calories
1gm of alcohol has 7 calories (almost as much as fat).

If you have any questions, email me at justinlist1@gmail.com

Protein Intake

HOW MUCH PROTEIN SHOULD I TAKE IN A DAY?
This is a very confusing question. I have been in the business of fitness and sports for over 21 years and every time I pick up an article it is a little different. What this confusion does is backs my argument that everyone is different and your program needs to be "goal specific". There is no set amount that works for every individual and with every meal plan. I would like to give you a good starting point here.

FIRST AND FOREMOST:
It is dire to follow a plan to the "T". You can't make adjustments without a consistant track record. We use parameters, and with parameters and guidance we can figure out what works best for you as an individual. How many times have you tried what a friend or celebrity is doing and you don't get the results. That is because it is designed for them specifically. Your body type is different, your workout intensity level and design are different, stress levels are different, and perhaps you have totally different goals. You can tell what someones goals are just by looking at their program, and he shortest distance between two points is a straight line. So if your goal and your program are in alignment, you will get there in the shortest time possible.

NOW FOR SOME NUMBERS:
I believe in feeding the lean body mass and not the total weight of the body. If we are trying to lose weight, why would we "feed the fat"? So it starts with an assessment to find out what our lean body mass is. If you are using weight resistance, as everyone should, I recommend 1 gm per lean body mass. If you are far less than this then I recommend starting at .75 and working your way up. (The body can't handle a huge increase of anything overnight). So if you weigh 165lbs and you have 30% body fat, your lean body mass is 115.5lbs. So you should be taking in ~ 115 grams of protein a day. Now this number can very from individual to individual and may change over time. If you are currently taking in 50 grams of protein a day, I would first increase to about 75 or 80grams for about a week or two and see how your body responds. If your body handles it well, I would then increase to the 115. If you workout very intense and/or with goals of gaining muscle, I would go as high as 1.5 to 2 grams of protein per lb. of lean body mass.

MORE ON PROTEIN:

HOW IMPORTANT IS PROTEIN?
Very. And it is the least thought about nutrient. Almost every client that comes to me has a deficiency in protein. If you are working out, or even living for that matter, without sufficient protein, it is like trying to build a house with no lumber. You have the workers(carbohydrates), you have the fat(blueprints), but no lumber. Think about what part of your body is made up of protein. Quoting from the nutrition almanac; "Next to water, protein is more plentiful that any other substance in the body....All the tissues, bones, and nerves are made up mostly of proteins. It is the major source of building material for muscles, blood , skin, hair, nails and internal organs, including the heart ant the brain....forms the protein base of teeth along with the material of ligaments and tendons, and is a strengthening part of arterial walls. Some hormones are proteins, notably the thyroid hormone and insulin, which control a variety of body functions such as growth, sexual development, and the rate of metabolism....Helps fight foreign substances such as viruses, bacteria, and other desease agents." Protein is so important that I use it to determine total caloric intake, carbohydrate and fat consumption. You will never get to your goals if you do not have adequate protein consumption.

SOURCES OF PROTEIN:
Meat, Fish, Poultry, Soybean products, Eggs, Whole grains, nuts and seeds. (Be careful of the fat intake on the nuts and seeds.)

I also recommend using a good protein supplement. It is difficult to get in enough protein in a busy schedule. Having a breakfast, a dinner and two shakes should meet our needs in most cases. We do carry protein here in store. If you have questions on how to find a good protein supplement I can help you with that.

Look for other articles under the "Nutrition" label