Pre and post workout meals

Pre-Workout Meal Plan

While it's important to eat something before exercising, be careful to allow enough time for digestion. A good blood supply is required to process food, so conflicts can occur when the same blood is needed to bring nutrients to muscles during a workout. Your goal is to make sure that the meal is essentially gone when you start the exercise. A good rule of thumb would be eating no closer than one and a half to two hours ahead of time.
Keep in mind that the amount of fat in the meal and the intensity of the exercise can also affect digestion time. The more fat, the longer it takes to be digested and the more time should be allowed. How taxing the workout is can change the amount of blood needed for the muscles. If the exercise is mild, eating closer to the start time is acceptable.
As to the type of food, fresh fruit, vegetables, and whole grains, such as whole-wheat bread. An ideal pre-workout meal consists of protein — 10 to 35 percent, carbohydrates — 45 to 65 percent, and fat — 20 to 35 percent.
And what about those who exercise in the morning vs. the evening? The timing really shouldn't affect the diet. Many people have a preference for foods appropriate to the time of day, but as long as the right amount and type of calories are ingested, the specific selection is not important.

Post-Workout Meal Plan

If the exercise has been intense, it's crucial to eat within an hour of the end of the workout in order to refuel the body's cells. A decent-sized meal within that 60-minute post-workout period will greatly increase the ability to recover and help build lean muscle tissue. An ideal ratio is 4:1 carbohydrates to protein, with an easy option being a glass of chocolate skim milk.
For mild workouts, a light snack is sufficient to tide you over until the next meal. Another good idea is eating less but more frequently, since consuming more than can be digested and burned at one time translates to the extra food turning into fat.
Finally, no matter when or how vigorous the exercise, be sure to always eat breakfast. A variety of studies have shown people who ate the most in the morning are generally thinner and consumed fewer calories the rest of the day.
James F. Mitchell
Blog: jamesfmitchell09.blogspot.com
Twitter: jamesfmitch
(562)250-7969

God bad joints? So do I!

*Check out this article I found from the Toronto Sun, from a former triathlete, former team physician of the Toronto maple leafs, and current director of the sports medical clinic, Dr. Michael Clarfield.

"Movement is nourishment to the bones"

Consider this: your body is only as strong as its weakest link. And the weakest link is often your joints — whether it's a frozen shoulder, an aching sacroiliac, arthritic knees or a variety of other debilitating conditions.

Wearing of the joints, although it's not caused by aging, is related to aging.

As we get older, a lot of people experience wear in the joints and I'm one of them. I've got a bad hip."

Joints are cushioned with cartilage, a connective tissue made of collagen.

Over time, that protective cartilage can become thin or damaged, causing bone-to-bone contact, or osteoarthritis pain and reduced mobility.

The cartilage breakdown results from a variety of factors, including trauma, genetics, overuse and obesity.

Once this process begins, it progresses over your life with continued breakdown of the cartilage and the joint. It is important to protect the joint and do everything possible to slow the process.

One of the keys to maintaining joint integrity, is regular exercise.

Many doctors, however, tell patients with arthritic joints to curtail physical activity.

But Clarfield says inactivity is the wrong prescription.

It makes me mad, he notes. They (doctors) think they are (erring on the side of caution), but it's not caution. It's actually doing more harm to people.

Exercise may have to be modified, but it shouldn't be stopped.

Joints are "nourished with movement."

Moderate low-impact aerobic exercise, along with light strength training, has been proven to help eliminate joint pain and stiffness.

Walking, swimming or taking a yoga class three to four times each week will help reduce stiffness, increase flexibility and promote weight loss, which lessens joint burden.

Regular exercise is important, and it's important to do it smartly.

Despite his own "bad hip," the former triathlete keeps fit — and provides nourishment to his joints — by regularly running, cycling, golfing, skiing and playing tennis and hockey.
But joints need more than just exercise.
Clarfield offers seven other tips for healthy joints.
1. Maintain a healthy weight. Excess weight puts additional stress on joints and ligaments and that, in turn, increases pain and inflammation, especially around the knees.
2. Get plenty of rest. Living with arthritis can drain your energy. Take breaks (off your feet) throughout the day as this temporarily reduces joint stress. Recharge your body with seven to nine hours of sleep nightly.
3. Make some occupational changes. If your job involves repetitive movement or puts stress on the affected joint, talk to your employer about strategies for your workspace, such as an ergonomic desk or device. Take frequent breaks and walk around to keep joints limber.
4. Apply heat to problem joints to increase blood flow and decrease stiffness and pain. This can also be done during activity. Ice problem joints for 15 to 20 minutes after activity to reduce inflammation brought on by exercise.
5. Try physical therapy. Work with a physiotherapist, chiropractor or massage therapist to increase mobility and ensure proper alignment.
6. Stay hydrated. Drink plenty of water to keep tissues hydrated and to reduce inflammation.
7. Make some dietary changes. Include sulfur-containing foods in your diet, such as garlic and onions. Sulfur helps repair and rebuild bones, cartilage and connective tissue. Eat an abundance of colourful fruits and vegetables, vegetable protein and whole grains.
James F. Mitchell
Blog: jamesfmitchell09.blogspot.com
Twitter: jamesfmitch
(562)250-7969

Good fats v Bad fats!

Good fats!

Some of the best fats we can eat are olives, olive oil, fats from nuts and seeds, fats from fish, and fats from dark green leafy veggies. These fats are often referred to as Omega-3's and they are great for your body. Eating beneficial fats has great long term healthy effects.

Saturated fats are also beneficial in the form of stearic acid which is used to repair cell membranes. This fat is found in beef and dark chocolate. We can also find saturated fats in farm butter and eggs. If we choose natural, grass fed, and organic varieties of these they are good for lowering triglycerides (LDL), boosting good cholesterol (HDL) and aiding in calcium absorption.

Bad fats!

And on the other side... we have the trans fat family. These nefarious fats are the result of hydrogenated oils (where hydrogen is forced into oil to keep it from spoiling on the shelf). These fats include both partially hydrogenated and hydrogenated oils. Consumption of these fats in crease the risks of obesity, clogged arteries, heart disease, diabetes, stroke, cancer, immune system dysfunction, and birth defects. Trans fats also increase bad cholesterol (LDL) and decrease good cholesterol (HDL). Really, eating trans fats is like ingesting a time bomb. Are you wondering how to defeat this heavy weight? Cut out all commercially processed foods. From McDonald's to the grocery store, things like fast food, cookies, crackers, chips, cakes, pies, shortening, breads, and even margarine. Do this, and you will remove 75% of the average daily American intake of trans fats.

Just a side note - homemade baked goods are different! They are typically without hydrogenated oils. If you use real butter, and other healthy ingredients baked good are a healthy treat in moderation.

Dietary Thermogenesis and the Thermic Effect Of Food

In reality, ALL foods are "thermogenic" because the body must use energy to digest them. This is known as the "thermic effect of food" (TEF) or "specific dynamic action of food."

However, not all foods have the same thermic effect. Dietary fat has the lowest thermic effect. The most thermogenic food is lean protein from solid foods, especially the following:

-chicken breast
-turkey breast
-game meats (venison, elk, etc)
-bison, buffalo
-very lean red meat such as top round and lean sirloin (grass fed is especially nutritious)
-almost all types of fish
-shellfish and other seafood
-egg whites (whole eggs in moderation)

**Research has proven that the thermic effect of protein is the highest of all the macronutrients, requiring about 30% of the calories it contains, just for digestion and processing. An added bonus is that lean protein foods suppress your appetite!

How to put together a fat burning meal:

STEP 1: Select a green vegetable or fibrous vegetable such as asparagus, green beans, broccoli, brussel sprouts, cauliflower, salad vegetables, etc., and then

STEP 2: Combine that with one of the lean proteins (previously mentioned above).

STEP 3: The lean protein and fibrous carb forms the foundation of your fat burning meal. From there, add natural starchy carbs or grains such as brown rice, oats, or sweet potatoes - in the amount your calorie needs dictate and to the degree your body can tolerate them (some people have a carb-intolerant body type). Fruit is also ok, but focus even more on the green and fibrous vegetables.
James F. Mitchell
Blog: jamesfmitchell09.blogspot.com
Twitter: jamesfmitch
(562)250-7969

Chili-Mango Chicken

This takes about 19 mins to make!

Ingredients:

-1lb boneless, skinless chicken thighs, cut into 1/2-inch pieces
-1Tbsp cornstarch
-1Tbsp low-sodium soy sauce
-1/2Tbsp sesame oil
-1/2Tbsp peanut or canola oil
-1 red onion, chopped
-1Tbsp grated or minced fresh ginger
-2cups snow peas
-1 mango, peeled, pitted, and chopped
-1Tbsp chili garlic sauce(preferably Huy Fong, attached a picture of this sauce)
-Black pepper to taste

Directions:

Step 1-Combine the chicken pieces, cornstarch, soy sauce, and sesame oil in a mixing bowl, let it sit for 10mins.

Step 2-In a wok or large skillet, heat the peanut or canola oil on high. Add the onion and ginger and cook until the onion is translucent, 1 to 2 mins. Add the peas and stir-fry for 1 min. Add the chicken with its marinade, and stir-fry until it begins to brown, about 2 mins.

Step 3-Add mango, chili garlic sauce, and pepper. Stir-fry until the chicken is cooked through and the mango becomes saucy, about 1 min more. Serve over brown rice. Recipe makes 4 servings

Per serving: 361 calories, 31 grams(g) protein, 20g carbohydrates(3g fiber), 16 g fat, 407 milligrams soduim

Understanding food labels

Make better food choices by understanding and comparing nutrition content.
On packaged food, look for the Nutrition Facts Panel.
For fresh fruits and vegetables, look for posted nutrition information in the produce section, or ask the produce manager if you don't see it.
What does all that information mean?
 
--Total Carbohydrate
--Dietary Fiber
--Percent Daily Value (%DV)
--Protein
--Serving Size
--Servings Per Container
--Sodium
--Sugar
--Fats (Total Fat, Saturated Fat, Trans Fat, Cholesterol)
--Ingredients
"Low Source" "Good Source" "Excellent Source"
 
 
Total Carbohydrate -  carbohydrate is a nutrient considered to be the body's main source of energy (calories); "Total Carbohydrate" on a food label includes fiber and sugars (both naturally occurring and added).
 
Dietary Fiber – a non-digestible carbohydrate found in foods such as whole grains, fruits, vegetables, and legumes. It is a dietary component that most Americans need more of—along with vitamins A and C, calcium and iron.
 
Percent Daily Value (% DV) – percentage of which a specific nutrient in a serving of a particular food contributes to the daily value—or need (100%) for that nutrient.
The Daily Values (DVs) are reference points for intakes determined by public health experts and are considered general guidelines based on a 2,000 calorie daily intake. If your calorie needs are higher, then the percent listed on the label would be lower, and conversely, if your calorie needs are lower, then the percent listed will actually be higher.
 
The % DV can tell you whether a food product is a low, good, or excellent source of that particular nutrient. Low Source – 5% or less of nutrient; Good Source – 10-19% of nutrient; Excellent Source 20% or greater of nutrient
 
The % DV is a good guide to use when comparing food choices based on the content of certain nutrients.
 
Protein -  another energy-providing nutrient for the body with many important functions, one of which being cell/body
tissue growth and repair.
 
Serving Size – a set amount recognized by the U.S. Food and Drug Administration (FDA) as one that is commonly consumed by most people for that product. This amount is presented in common household measure as well as metric weight. Nutritional information on labels is given on a per serving basis—not per container. This is very different from a portion, which is the amount that people actually end up eating in one sitting. Knowing how much you are actually eating relative to the serving size listed, will help you determine how many calories and how much of the listed nutrients you are getting.
 
Servings Per Container – The number of single servings in an entire package of food. Information reflected in the Nutrition Facts Panel is for a single serving. If you eat more than one serving or prepare the whole package, multiply the Nutrition Facts Panel figures by the number of servings you consume. Referring to the Nutrition Facts Panel example, the serving size listed is 1 cup, which provides 25 calories. If you were to actually eat 2 cups, then you would get 50 calories.
 
Sodium – This nutrient should be limited according to the Dietary Guidelines for Americans.
 
Other words for "salt" on an ingredient statement are: sodium chloride, sodium caseinate, monosodium glutamate, trisodium phosphate, sodium ascorbate, sodium bicarbonate and sodium stearoyl lactylate.
Sodium free – product must contain less than 5 milligrams of sodium per serving.
 
Very low sodium – product must contain 35 milligrams or less of sodium per serving.
 
Low sodium – product must contain 140 milligrams or less of sodium per serving.
 
Sugar - Sugar is a type of carbohydrate. Some sugars are naturally occurring, while others are added. Be aware of other words for "sugar" that are often listed on an ingredient statement: sucrose, dextrose, corn syrup, high fructose corn syrup, cane juice, fructose, glucose, honey and maltodextrin. These words indicate sugar has been added to the food product. Choose and prepare foods and beverages with little added sugars.
 
Total fat, saturated fat, trans fat and cholesterol - These nutrients should be limited, according to the Dietary Guidelines for Americans, the science-based dietary health report that provides information and advice for choosing a nutritious diet. It is published by the U.S. Departments of Agriculture and Health and Human Services.
 
Saturated Fat:  fat negatively associated with heart health, coming mainly from animal foods and certain oils; typically solid at room temperature.
 
Trans Fat:  fat negatively associated with heart health, formed during the hydrogenation process (when a softer or unsaturated fat is processed to become more firm or solid), but can be found naturally in some foods.  Most trans fat in the diet comes from hydrogenated fats.
 
Cholesterol:  waxy, fat-like substance negatively associated with heart health; produced naturally in the body and found in all foods of animal origin.
 
Fat free: To make this claim, a product must contain less than 0.5 grams of fat per serving.
 
Low fat: This type of product must contain 3 grams or less of fat per serving.
 
Ingredients shown on a product label are listed in order of predominance by weight. The ingredient that weighs the most is listed first, and the ingredient that weighs the least is listed last. If sugar is listed first, for example, that means that there is more sugar in the product than other ingredients.
 
Good and Excellent – These words on product packaging carry specific, legal meaning as defined by the U.S. Food and Drug Administration.
Good Source – 10-19% of nutrient
Excellent Source – 20% or greater of nutrient
 

10 cooking styles and techniques with fruits and veggies!

1) Bake …
Sweet potato fries by cutting up into slices and seasoning with olive oil, cayenne pepper and a dash of salt.

Peaches for a sweet snack. Slice in half, drizzle on some honey and sprinkle with ginger and pecans.

Winter squash. Drizzle with olive oil and sprinkle with cinnamon.

A potato for lunch. Top with broccoli and a sprinkle of cheese.

An apple for dessert. Fill the core with dried fruit and nuts.
 
2) Boil …
Diced or crushed tomatoes in a vegetable or chicken broth for the base of a homemade tomato soup! Add fresh herbs and spices to make your own unique recipe.

Apples with lemon juice and cinnamon. Mash up and serve warm or chilled.

Turnips and potatoes. Mash them together and season with salt and pepper.

Kale, and add a handful of chopped currants, salt and pepper.

Butternut squash and season with salt, pepper and a drizzle of olive oil.
 
3) Steam …
Artichokes for a long time (about an hour) to get flavorful leaves perfect for dipping! Try them with a tasty almond pate.

Any of your favorite vegetables with citrus juice and zest added to the water to create bold, new flavors. Try lemon juice with spinach, orange with broccoli or grapefruit with carrots!

A medley of vegetables and season with some herbs. Serve over couscous.

Cabbage, and season with caraway seed, salt and pepper.

Green beans with chopped onion. Add a clove of garlic to cooking water.
 
4) Stir-Fry …
Pineapple and mango in a honey ginger sauce for a perfect topping to low- or fat-free ice cream.

Zucchini, yellow squash, diced tomatoes and mushrooms with olive oil and herbs. Add some diced jalapeno for an extra kick and serve over brown rice.

Broccoli in olive oil and chopped garlic. Add some capers for extra zip.

Frozen mixed veggies. Add a dash of low sodium soy sauce, or flavor with herbs.
Onions, peppers, zucchini, corn and jicama. Throw in some red or black beans. Season with your favorite salsa to give it a Southwestern flair. Serve over rice.
 
5) Sauté …
Pear and apple slices (peeled) in a skillet with a little butter until tender. Add marmalade and orange slices, remove from heat and serve for a fruity dessert.

Cauliflower with nutmeg and oil after pre-steaming for a tasty twist on an old veggie.

Spinach with garlic and olive oil.
Green and yellow summer squash with onion and garlic. Season with salt and pepper, and sprinkle with Parmesan cheese. For a different twist, add chopped tomato and basil.

A variety of different colored peppers with onion. Serve as a side dish.
 
6) Roast …
Red peppers in the oven at 450°, turning every 15 minutes until done (blackened skins). Peel off the skin and slice them, then drizzle in oil and garlic and refrigerate. A Perfect addition to any salad, sandwich or antipasto dish!

Whole red potatoes in the oven after tossing them in a mixture of olive oil, garlic and rosemary until tender for a mouth-watering side to any meal!

Some winter vegetables cut in large pieces – parsnips, turnips, rutabaga, beets, sweet potato are some good choices. Coat lightly with olive oil, sprinkle with your favorite herbs, and roast at 425° for 30-40 minutes until tender and browned.

Brussels sprouts drizzled lightly with olive oil, and sprinkled with salt. Magnifique!

Thin slices of sweet potato to make chips.
 
7) Grill …
Mushrooms, bell peppers, onions and tenderloin for the perfect summer kabobs.

Corn on the cob. Peel and coat in a mix of seasonings such as oregano, pepper, onion and chili powders and salt with a touch of butter to help it stick. Wrap in aluminum foil and grill until tender.

Pineapple, peaches or mango. Top with a dollop of low-fat ice cream, frozen yogurt or sherbet.

Asparagus and add to a salad of mixed greens, roasted peppers and toasted nuts.

Some eggplant, zucchini and portabella mushrooms to use in a wrap.
 
8) Stew …
Pears. Peel and core and stew gently in cinnamon, sugar and water until tender. Perfect for an after-dinner treat!

Cabbage with tomatoes and garlic to serve over rice for a unique side dish to any meal!

Classic stew vegetables such as potatoes, carrots, green beans, celery, onions in canned tomato sauce. Substitute canned beans like kidney beans or black beans for meat.

Frozen corn, onions, peppers, celery, and salsa. Serve over rice. Add some red or black beans and call it a meal!

Canned tomatoes, eggplant, peppers, and chickpeas. Add oregano and top with sliced olives.
 
9) Blanch …
Almonds in water for 15 seconds and peel for a new twist on a healthy snack.

Basil and parsley leaves. Blend together with olive oil, pine nuts, garlic and a little lemon juice for a great pesto!

Broccoli and cauliflower to use on a vegetable platter for snacks and appetizers.

Broccoli rabe in salted water to reduce bitterness. Then cook like broccoli.

Carrots, cauliflower, green beans, asparagus and broccoli. Marinate in your favorite low-fat vinaigrette and serve cold. If desired, add other veggies like onions, mushrooms and peppers.
 
10) Microwave …
Any of your favorite chopped veggies in a bowl with an egg or two for a quick,
nutritious breakfast.

Cranberries and orange zest with a little sugar and water to make a sweet cranberry relish.

Frozen or canned vegetables on those busy nights.

Spaghetti squash by cutting in half lengthwise and putting face down in a dish with water. Scoop out squash and serve like spaghetti with tomato sauce and/or Parmesan cheese.

A potato for lunch and top with low-fat cottage cheese and chives.

Ahhh Choooo!

It's that time of the year, winter! As we get further along into the
winter season, the flu or common cold is creeping right around the
corner, if you don't already have it that is. So I'd thought to send
you these healthy, natural ways to boost your immune system:

Mushrooms

Mushrooms are antioxidant rich and very high in selenium. Selenium has
been studied to reduce the risk of developing a severe flu. Mushrooms
are also recognized for there antiviral, antibacterial, and anti-tumor
effects. White button mushrooms in particular have noticeably greater
immune boosting effects than other mushrooms such as, oyster and
shiitake.

High Fiber Grains

Oats and barley in particular contain beta-glucan, a type of fiber
with antimicrobial and antioxidant capabilities. They enhance
resistance to various fungal, bacterial and viral diseases.
Beta-glucan is also found in protective amounts in shiitake and
maitake mushrooms. Beta-glucan enhances immunity, similarly to
echinacea and astragalus root. Beta-glucan binds to macrophages and
other white blood cells and activates anti-infection activity by
increasing the production of free radicals.

Vitamin E

Vitamin E has been studied for its production of natural killer and
B-cells, the cells that produce antibodies that destroy bacteria. The
highest vitamin E foods are green leafy vegetables, sunflower seeds,
almonds and blueberries.

Probiotics

The live cultures found in yogurt, particularly Lactobaccilus and
Bifidobacteria, may be beneficial in enhancing immunity. Having a
healthy supply of gut flora increases a person's white blood cell
production and activity. They may also boost the immunity while taking
antibiotics, and they supply added protection to those who may have a
compromised immune system. In a recent Swedish study, those who drank
a daily supplement of Lactobacillus reuteri (a specific probiotic that
appears to stimulate white blood cells) took 33 percent fewer sick
days than those given a placebo. Probiotic rich foods are yogurt,
kefir, select cheeses and milk, sauerkraut, kim chi and tempeh.

Vitamin C

Vitamin C tops the list of immune boosters. There has been more
research about the immune boosting effects of Vitamin C than perhaps
any other nutrient. Vitamin C is available naturally in many fruits
and vegetables. Unlike most animals that produce their own Vitamin C,
the human body does not synthesize any. Vitamin C has substantial
antiviral and antibacterial benefits though it's known for its
protective aspects in creating host resistance. The most abundant
vitamin C foods are guava, papaya, strawberries, kiwi, cantaloupe,
orange, and grapefruit.

Carrots and Sweet Potato

The antioxidant beta carotene has been studied to increase the number
natural killer T-cells in our immune system. Beta carotene is a
powerful antioxidant that mops up excess free radicals that can
accelerate illness.

Zinc

Zinc is a mineral which increases the production of white blood cells.
Always include zinc from food sources rather than in a supplement
form. As little as 15 to 25 milligrams a day will help to support
immune function. Some of the top zinc foods are oyster, crab, grass
fed beef and beans.

Garlic

Garlic is known for its antibacterial, antiviral, antifungal and
immune boosting effects. Garlic stimulates the production of white
blood cells and increases the efficiency of antibody production. The
immune-boosting properties of garlic seem to be due to its
sulfur-containing compounds. Garlic can also act as an antioxidant
that reduces the build-up of free radicals in the bloodstream.

Omega-3 Fatty Acids

Omega-3 fats reduce inflammation, increasing airflow and protect the
lungs from colds and respiratory infections. The omega-3 fatty acids
in ground flaxseed and fish such as, salmon, tuna, sole, flounder,
sardines, herring and mackerel, act as immune boosters by increasing
the activity of phagocytes, the white blood cells that destroy
bacteria. Other omega 3 rich foods are tofu, edamame and walnuts.

Tea

The amino acid responsible for immune boosting components in tea is,
L-theanine. It is abundant in both black and green tea. Many already
know to drink green tea to help fight disease, new research is also
including white tea, for its strong ability to destroy the organisms
that cause disease.

Not only should you boost your intake of certain nutrients, but there
are certain things you should avoid to stay healthy this season:

Excessive Sugar Intake

Eating or drinking too much refined sugar, can reduce the ability of
white blood cells to kill germs. The immune-suppressing effect of
sugar starts immediately after ingestion and may strengthen throughout
the day. Excessive refined sugar intake can reduce the responsiveness
of your immune cells and lower your immune defense.
Excessive Alcohol Intake

Excessive alcohol intake can harm the body's immune system. Alcohol
ingestion deprives the body of protective nutrients, leaving the body
susceptible to invaders. High doses of alcohol suppress the ability of
the white blood cells to multiply and it inhibits the action of
natural killer cells. Damage to the immune system increases in
proportion to the quantity of alcohol consumed. Amounts of alcohol
that are enough to cause intoxication are also enough to suppress
immunity.
Excessive Processed Food Intake

Foods that contain synthetic colors, dyes, artificial sweeteners,
flavors and texturizers can decrease your immunity and be a factor in
increasing your body's susceptibility to cold and flu viruses. To keep
your immune system at its best, it is important to avoid exposing
cooking oils and fats to high heat since this can produce damaging
substances.

Excessive Weight Gain
Being overweight by even 10 pounds may also suppress the immune
system. Excessive weight may affect the ability of white blood cells
to multiply and produce antibodies. Since the excessive consumption of
fats and calories can lessen your immune system, it is important to
shape your daily intake in such a way that you can become satisfied
without overeating.

To stay healthy this cold and flu season eat a diet that contains a
variety of fruits and vegetables. These foods ensure that you get the
bioflavenoids needed to boost the immune system. Emphasize certified
organic foods which are free from pesticides, heavy metals, and
residues. These are among the most immune-damaging molecules we can
ingest. Drink filtered water to avoid these same immune-suppressing
factors that are found in most tap water.

--
James Mitchell
Blog: jamesfmitchell09.blogspot.com
Twitter: jamesfmitch
(562)250-7969

Eat more fish, the right types!

*Avoid the Large Fish

Simply by being large, some fish are more likely to be high in mercury and other toxic materials. Swordfish and King mackerel are two on the "do not eat list". This is particularly true for children and women who are pregnant or nursing.

However, it would be a mistake to simply write off fish from your diet because you're concerned about mercury poisoning. By eating smaller fish like anchovies, sardines and wild-caught salmon, you can stock up on the essential fatty acids like DHA and EPA in fish oil.

These essential omega 3 fatty acids power your brain-in fact, DHA makes up about half of your brain. They can also protect you from heart disease so the American Heart Association recommends eating fish 2-3 times a week.

Here are a few top fish recommended safe for you to eat 2-3 times a week.

*Eat smaller fish

The smaller the fish, the less of risk of contaminates so anchovies, catfish, cod, salmon, scallops and even canned light tuna make the list.

Trout, sardines, and salmon are especially good for your heart. Once a week you can have monkfish, sea bass, lobster and albacore tuna.

A serving size is 8 oz. for adults and 4 oz. for children.

You probably know that people who come from fish eating cultures have far less rate of heart disease, Alzheimer's and depression than Americans. Doctors now link these health differences to the omega 3 deficiency of the typical American diet.

By increasing your fish intake wisely, you can get your needed nutrients without the risk of mercury poisoning.

*Preparation Matters

Of course, how you eat your fish matters too.

Fried fish is not the way to a healthy heart. Fried food actually raises your inflammation levels and your goal is to lower them. So, bake, broil or sautee your fish using healthy olive oil to reap the full benefits. You can sprinkle chopped walnuts too across the top for an added boost of omega 3's.

So, there you are, a few types of fish to eat for your health. Many people find fish oil supplements to be a good resource too.

Too busy to break for breakfast?

Because of our busy schedules, it can very difficult to have healthy balanced meals daily. Being that breakfast is the most important meal of the day, it's vital that we do not skip this meal! It's important that we don't skip any meals, but even more so with breakfast. So here are healthy breakfast on the go ideas:

1.Single-serving bowls of whole-grain cereal are packed with vitamins and minerals.

2. Pair string cheese with whole wheat crackers.

3. Hard-boil several eggs to have on hand for busy mornings.

4. Small cartons of low-fat yogurt are a good combination of carbohydrates and protein.

5. Whole-grain English muffins can serve as a base for a breakfast sandwich. Spread on peanut butter, a source of satisfying protein and heart-healthy fats.

6. Make breakfast wraps with whole wheat tortillas; roll in lean protein, such as turkey and low-fat cheese, scrambled eggs with diced peppers and onions, or peanut butter and bananas.

7. Keep low-fat cheese slices on hand for breakfast sandwiches.

8. Single-serving cartons of low-fat, low-sodium cottage cheese are a good source of protein; stir in berries or fruit for fiber.

9. Top whole wheat toaster waffles with a tablespoon of peanut butter and/or fruit preserves.

10. Try soy or lean turkey sausage patties (you can eat them alone or put them in a breakfast wrap or sandwich).

11. Stir a tablespoon or two of fruit preserves or chopped dried fruit into plain instant oatmeal to add a touch of sweetness.

12. For protein, add a tablespoon or two of nuts to your yogurt or oatmeal. Stir frozen berries into oatmeal or yogurt to boost the vitamin content.
James F. Mitchell
Blog: jamesfmitchell09.blogspot.com
Twitter: jamesfmitch
(562)250-7969

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An apple a day!

This portable fruit is the perfect snack, with a high water content and both kinds of fiber: soluble, which helps prevent blood sugar spikes that lead to cravings, and insoluble, which helps fill you up. A medium apple is about 85 percent water with 5 grams of soluble fiber, making it a snack of choice for those looking to burn fat. Apples also contain quercetin, a flavonoid shown to help fight certain cancers, reduce cholesterol damage and promote healthy lungs.

Extra tip! Organic apples are worth the extra cost because commercial apples retain more pesticide residue than fruits you peel, such as oranges or bananas. And with half the fiber and most of the iron, magnesium and vitamin C, you definitely want to eat that peel to get the full benefits.

Overcoming Fitness Shyness

 

Here are other tips to help you in your fitness quest:

• Pick the right place. You don't need to start your exercise routine in a crowded gym. "For those who are extremely shy about workout clothes, I would recommend starting exercising at a local park, outside your home, or inside your home. Find a spot or space you are completely comfortable and familiar with," recommends Tuttle.
• Find an exercise buddy. Whether you exercise in a gym or outside, you will feel less shy if you have a friend to exercise with. "Find a buddy with the same weight-loss goal or exercise program. You will be amazed at how having a partner to exercise with will make you forget about any shyness issues you have," says Tuttle.
• Choose a coach. Another common concern among exercise newcomers is not knowing how to use the gym equipment properly. "When you are ready for a gym, I strongly recommend you get excellent coaching on form and technique before going off on your own. A main reason why some gym members may stare at someone is because that person is doing an exercise wrong, is using improper form, or may be doing repetitions not truly conducive to fitness. Take the time to get educated, and once you are, be confident in your movements," suggests Tuttle.
• Locate the right gym. Some women may be more comfortable in an all-female exercise program. There are even programs exclusively for overweight women. "I would highly recommend you get a one-month membership before you commit to a lengthy contract. Get to know the people and see if this crowd is really for you," says Tuttle.

Also, exercise at those times when the gym is less crowded. Take your headphones and listen to music during your workout to feel like you are in your own private world. Some people even read a book while on the stationary bike or walking on the treadmill.

Exercise is an important part of losing weight and getting fit. Don't shortchange yourself because of shyness. Remember that many others feel the same way you do and you are all working toward the same goal. Once you get used to exercising with other people and start to look and feel better, you may even begin to enjoy it.--
James Mitchell

Blog: jamesfmitchell09.blogspot.com

Twitter: jamesfmitch

(562)250-7969 

What is behavior modification in a nutshell?

--Behavior Modification--

 

Although our body weight may fluctuate up and down throughout the year with our water weight, true fat loss can only be obtained by balancing caloric intake and caloric burn. Another words if we are putting in more than we are burning, we will put on more and more fat! Fat loss its mainly attributed to a well balanced diet, the trick is with all of the fast foods, desserts, fried foods and sugar bombarding us daily, how do we stay disciplined?

 

The system is called behavior modification. In a nutshell, behavior modification is identifying our moods associated with food intake, we all need accountability!

 

Implement these strategies:

1) Eliminate inappropriate eating cues:

    a.don't buy the problem foods

    b.eat only in one room at the designated time

    c.shop when not hungry

    d.avoid vending machines, fast-food restaurants and convenience stores

    e.turn of the television, video games and computers

2) Suppress cues you can't eliminate

    a.serve individual plates, don't serve "family style"

    b.measure your portions, avoid large servings or packages of food

    c.make small portions look large by spreading them over the plate

    e.create obstacles to consuming problem foods---wrap them and freeze them, making them less quickly accessible

    f.control deprivation; plan and eat regular meals

    g.Likewise, plan to spend only one hour on sedentary activities, such as watching television or using a computer

3) Strengthen cues to appropriate eating and exercise

    a.share appropriate foods with others

    b.store appropriate foods in convenient spots in the refrigerator

    c.learn appropriate portion sizes

    d.plan appropriate snacks

    e.keep sports and outdoor equipment near the door

4) Repeat the desired eating and exercise behaviors

    a.slow down eating--put down utensils in between bites

    b.always use utensils

    c.leave some food on your plate

    d.move more--shake a leg, pace, stretch often

    e.join groups of active people, and participate

5) Arrange, emphasize negative consequences of inappropriate eating

    a.ask that others respond neutrally to your deviations(make no comments--even negative attention is a reward)

    b.if you slip, don't punish yourself

6) Arrange, emphasize positive consequences of appropriate eating

    a.buy tickets to some type of nonfood amusement

    b.learn some new type of active activity such as horseback riding, tennis, handball

    c.nap, relax

    d.read a good book

 

Power? Really?

Do power bracelets really enhance athletic performance? Check out this article! http://m.active.com/fitness/Articles/Do-Power-Bracelets-Work.htm?cmp=17-2-1634

Military grade!

Here are some military fitness standards from the best of the best of the US military. Use these standards as a guide line to give you motivation, drive and vision for what you could achieve!

 

 

Military Physical Fitness Test standards provide valuable information and guidelines for all fitness enthusiasts. What better way to test yourself than by using tests that gauge the readiness of soldiers? Military Physical Fitness Tests (PFTs) have been established for each branch of the military and can help you set challenging goals for yourself while also motivating you by tracking your progression.Here are a few of the toughest Physical Fitness Test standards in the military (these aren't all of the necessary standards and some are required for entry into some of the programs, not the programs themselves):

Army Green Beret

2-Mile Run – Minimum: 12-14 min Max Push Ups in 2 Minutes – Minimum: 100 Max Sit Ups in 2 Minutes – Minimum: 100

Army Ranger

Max Push Ups in 2 Minutes – Minimum: 49 (Competitive: 80) Max Sit Ups in 2 Minutes – Minimum: 59 (Competitive: 80) Max Pull Ups – Minimum: 6 (Competitive: 12) 2-Mile Run – Minimum: 15 min 12 sec (Competitive: Sub 13 min) 5-Mile Run – Minimum: 40 min (Competitive: 35 min) 16-Mile hike w/65lb pack – 5 hrs 20 min (Competitive: 4-5 hrs)

Marine Recon

Max Pull Ups – Minimum: 20 Max Sit Ups/2 min – Minimum: 80 3-Mile Run – Minimum: 18 min 10-Mile Hike w/50lb Pack – Minimum: Sub-2 hrs

Navy SEALs

Swim 500 Yards – Minimum: 12 min 30 sec (Competitive: 8-9 min) Max Push Ups in 2 Minutes – Minimum: 42 (Competitive: 100) Max Sit Ups in 2 Minutes – Minimum: 52 (Competitive: 100) Max Pull Ups – Minimum: 8 (Competitive: 15-20) 1.5-Mile Run – Minimum: 11 min 30 sec (Competitive: 9-10 min)

The above list was created to create a guideline for fitness enthusiasts, not military personnel. The omission of other military requirements were intended to avoid confusion.


--

 

Foods that reduce cholesterol levels in your bloodstream.

Guard your heart! It is the wellspring of life!

Oats -Oats are one of the healthiest foods when it comes to cholesterol and heart health. Part of the reason oats are so good for you is because of the fiber content. Soluble fiber is able to stop cholesterol from entering your blood stream. One and a half cups of oatmeal is seven grams of fiber and studies show that five to ten grams of fiber a day can greatly reduce the "bad" cholesterol levels.

Fish- Fish that are high in omega-3 fatty acids are incredibly good for your cholesterol levels. High fat swimmers, like salmon, mackerel, and tuna, help to lower your risk of blood clots and can increase your "good" or HDL cholesterol levels. If you don't like fish try taking a fish oil supplement to help with your cholesterol levels.

Nuts- Walnuts and almonds are both high in polyunsaturated fats; which are amazing for your heart health. Of course, eating nuts that have been salted or coated with sugar don't retain the healthy qualities that raw nuts have. But the heart health available from raw nuts can't be beat. Just remember that nuts also have a high calorie content, so keep it to about one handful a day.

Olive Oil- Olive oil contains many antioxidants that are good for your overall health. But what is important to know about olive oil is that it should not be used to fry foods. When olive oil is heated at a high temperate it breaks down the molecules and creates free radicals; which actually destroy the antioxidant qualities. When using olive oil keep the heat down.
James F. Mitchell
Blog: jamesfmitchell09.blogspot.com
Twitter: jamesfmitch
(562)250-7969

Fitness power meal: Need something to make with that leftover turkey?

Turkey and Vegetable Moroccan Stew

This stew is loaded with metabolism boosting effects!

INGREDIENTS
2 teaspoons extra-virgin olive oil
1 cup chopped onion
1 cup cleaned and trimmed leek, cut into 1/2-inch slices
1/2 teaspoon ground coriander
1/2�A� teaspoon ground cumin
1/8 teaspoon ground ginger
1/8 teaspoon ground cinnamon
1/8 teaspoon ground red pepper
1 clove garlic, minced
1 cayenne pepper, diced
4 2/3 cups vegetable stock
2 cups peeled butternut squash, cut into 1-inch cubes
1 cup carrot, cut into long strips
3/4 cup Yukon gold potato, peeled and cut into 1-inch cubes
1-2 rutabaga or turnip,�A� peeled and each cut into 8 wedges
3-4 baby bella mushrooms
1 1/2 teaspoons tomato paste
3/4 teaspoon salt
1 (15 1/2-ounce) can chickpeas (garbanzo beans), drained
2 cups of leftover turkey
1 1/2 teaspoons honey
1 1/3 cups uncooked couscous
Greek Yogurt and�A� lemon wedges� for garnish

DIRECTIONS
Heat oil in a large saucepan over medium-high heat. Add onion and leek; saut�A�i 5 minutes. Add coriander and next 6 ingredients (through cayenne pepper); cook 1 minute, stirring constantly. Add 3 cups vegetable stock and the next 9 ingredients (through turkey); bring to a boil. Cover, reduce heat, and simmer 30 minutes. Stir in honey.
Remove 2/3 cup hot cooking liquid from squash mixture. Place cooking liquid and remaining 2/3 cup stock in a medium bowl. Stir in couscous. Cover and let stand 5 minutes. Fluff with a fork. Place a generous spoonful of couscous in each bowl then ladle the soup over the couscous and top withe Greek Yogurt and lemon wedges.

Be a servant!

"I let go of my need for more , and live in a state of pure gratitude. Giving is replacing my demand for more."
James F. Mitchell
Blog: jamesfmitchell09.blogspot.com
Twitter: jamesfmitch
(562)250-7969

5 Habits to implement in your daily diet

Habit 1: Eat every 2 to 4 hours. Regular "feeding intervals" stimulate metabolism, balance blood sugar levels, help prevent overeating as a result of hunger, and help the body burn extra fat mass while maintaining lean mass. This habit also ensures that active people, who have greater caloric demands, can meet those caloric needs without eating calorically dense foods that promote fat storage.

How big should these meals be? Obviously there is variation in people's body sizes, body fat percentages, and level of activity, so there will be variation in the size of the meals. However, it is not necessary to get bogged down in the details in the inchoate stage of implementing these habits, as meal sizes will naturally fall into place when using all of the 5 Habits.

Habit 2: Eat complete, lean protein with each feeding opportunity. Some good proteins are lean red meat, salmon, eggs, low-fat plain yogurt and supplemental proteins, such as milk protein isolates or whey protein isolates. Some experts claim that additional protein is harmful or unnecessary. However, contemporary research is pretty clear: a high protein diet IS safe, and may be important for achieving the best health, body composition, and athletic performance. By following this habit, you will ensure adequate protein consumption, stimulation of the metabolism, improved muscle mass and recovery, and reduction of body fat.

Habit 3: Eat vegetables with each feeding opportunity. Science has shown us that there are numerous micronutrients (vitamins and minerals) contained in vegetables. Vegetables also contain important phytochemicals (plant chemicals) that are essential for optimal physiological functioning. Vegetables, and fruits for that matter, provide an alkaline load to the blood. This is important considering the following: proteins and grains present acid loads to the blood, so it's important to balance these acids with alkaline rich foods, such as fruits and vegetables. Too little alkalinity and too much acid lead to the loss of bone strength and muscle mass. Eating two servings of fruit/vegetables at every meal to ensure this balance. This way, you are more likely to get "...10 servings of cancer-fighting, free-radical-destroying, acid-neutralizing, and micronutrient-rich power per day."

Habit 4. For fat loss, eat "other carbohydrates" only after exercise. This timing strategy works well in those with hard-to-remove body fat stores. It also works well for minimizing fat gain in those interested in gaining muscle.

Habit 5. Eat healthy fats daily. Some healthy fats include monosaturated fats such as extra virgin olive oil, some nuts, and avocado and polyunsaturated fats, from some nuts, some vegetable oils, and fish oil supplements.

Following the 5 Habits is certainly a step. However, like any system, there are shortcomings. The 5 habits don't provide prescriptive nutrition or exact caloric guidelines. Instead, it relies on nutrient timing and food selection to regulate overall food intake and manage hunger. However, by not requiring calorie counting, this strategy is easy to understand and apply to our daily food choices, guaranteeing a well balanced diet.

Grapes!

 

 

So what is it that makes a grape one of the foods worth adding to your diet?

 

Low Glycemic Index- Even though grapes taste sweet, they have a relatively low glycemic index. This means they provide the benefit of better blood sugar control. Science has proven that an increase consumption of grapes, and grape products such as juice, are associated with better insulin control, and lower insulin resistance.

Resveretrol- Resveretrol is a compound found in the skin of grapes. It is actually a natural fungicide that helps protect the grape. As is often the case with plants in nature, their protective compounds are the ones that offer us the most health benefits. In this case, grapes grown organically tend to have the most resveretrol, because they need to develop their own defenses. Resveretrol has been proven as an anti-fungal, antimicrobial, and anti bacterial. Even more exciting is resveretrol's ability to help cut off the blood supply to cancerous tumors. As an anti-cancer agent, resveretrol is at the top of the list.

Antioxidants- Grapes, and specifically the antioxidants in them, have been scientifically proven to reduce blood pressure, protect heart muscle, and increase stores of the master antioxidant glutathione which protects our cells from aging. These berries also have tannins and anthocyanins.. the same compounds which give green tea some of its healthful benefits.

At the end of the day, we eat food, not nutrients. If you want to add a healthy food with many health benefits, you can bypass the exotic fruits, and head right for the grapes. Adding them to a well balanced diet with an abundance of fruits and vegetables can help keep you healthier than ever

--
James Mitchell

Email PCPOWERUSER64@GMAIL.COM

 

Follow me on Twitter!

https://twitter.com/#!/JamesfMitch

Just do it!

Men are anxious to improve their circumstances, but are unwilling to improve themselves, and therefore remain bound. -James Allen
James F. Mitchell
562-253-3502

What your meals should look like!

When planning your meals for the week ahead, keep the following guidelines in thought:

• 60 % of your food intake daily should consist of fresh fruit and vegetables

• 20 % of your food intake daily is protein. Various fish varieties should make up the bulk of this. Moderate use of red meat is allowed.

• 10% of your daily intake should be natural carbohydrates. Avoid synthetic or processed carbohydrates, for instance, sugar.

• 10% of your daily intake should be fats, of which the bulk should be olive oil.
James F. Mitchell
562-253-3502

Food timing on workout days

Before your workout session:

Ideally, you should eat a couple of hours before any exercise session; whether it be a cardiovascular workout, resistance training or a Yoga class. Before you hit the gym or start training, you should load up on protein and carbohydrates. Make it a low-fat meal that's ideally low in glycemic value. The lower the glycemic value of food, the slower it gets released into the bloodstream. There will be no spikes in your blood sugar levels that will cause you to tire easily in the middle of your workout. Examples of foods with low glycemic index values are oats, whole wheat breads, fruits, leafy green vegetables and lean meats and fish.

During your exercise session:

The foods for exercise that you will take will mostly be in the form of liquid energy drinks. Energy drinks that combine carbohydrates, other nutrients and sugars will take care of the fluid losses that you are likely to incur during any workout, particularly if it is an intense session lasting more than an hour. In regular workouts however, water will suffice to keep you hydrated.

Make sure you get a glucose energy drink within fifteen minutes after your exercise activity. Those who have just undergone a resistance training workout would do well to add a little whey protein energy drink to initiate the muscle rebuilding process. This liquid food for exercise is absorbed much easily by the muscles and will at the same time help rehydrate your body after an intense workout.

Post workout session:

However, your post exercise nutrition shouldn't end with a drink. Within a couple of hours after the workout, make sure that you eat foods high in carbohydrate content. This includes potatoes, chocolates, ripe fruits may also be taken. After a couple of hours, you can take in a little more low carbohydrate and protein meal like tuna with low-fat cheese and on whole wheat bread. This is to further hasten your recovery period and enhance muscle building.

James F. Mitchell
562-253-3502

Fitness myth: Make the gym your second home

If you think making the gym your second home is a great way to get results, think again. Overtraining is a surefire way to stop any muscle growth -- instead of your body rebuilding its muscle tissues, it'll continue to break it down. This means you'll actually start to lose muscle. You need to train smarter, not harder. When you are in the gym, give 110%. Push your muscles, then give them the rest they need to grow bigger and stronger. Make sure to do cardio training. If your workouts are taking much longer than an hour, chances are you are either wasting too much time between sets, or you're not training in the most effective manner.
James F. Mitchell
562-253-3502

7 Strategies to Healthy eating for less money!

-Make a list of what you need.
-Do not go grocery shopping hungry.
-Buy only what is on your list and then
leave.

Strategy One:

Stop buying Junk: All processed foods, sugary sodas, snacks, white breads, and desserts etc. These items are expensive and create inflammation in the body which will eventually lead to health issues.

The key is to buy whole foods. Unprocessed foods are cheaper and more nutritious than processed foods. They also give you total control over the ingredients. Most anything that comes in a box should be avoided as it is likely processed.

Strategy Two:

Stop making meat the central focus of every meal. A couple of days a week look to beans, lentils, chick-peas, and eggs as the central high protein theme. These are generally inexpensive and considered super foods.

Other protein examples are: Lean ground turkey, frozen chicken breast, canned tuna, liver, cottage cheese, plain yogurt.

Strategy Three:

Chicken is the way to go for high quality protein and is often a bargain compared to other proteins. To save even more money, buy your chicken whole and then separate the chicken parts for future meals. Remember too, that chicken liver is very healthy and inexpensive.

Strategy Four:

Rethink canned tuna. Fresh and frozen fish is often expensive. Tuna in a can is a wonderful alternative to create meals with. Make sure to rinse water-packed tuna. Remember to also ask your fish monger what the 'catch of the day' is as these tend to be less expensive than the other cuts.

Strategy Five:

Remember fruits and vegetables! Frozen fruits and veggies are often half the price of fresh. Frozen foods have an exceptionally long shelf life when kept in freezer. Also, you can buy frozen fruits and veggies in bulk to get more of a discount. Fruits and veggies are expensive out of season, but frozen choices are nutrient dense and most are considered super foods. For example, frozen peas and carrots clearly can be just as healthy, if not more healthy than the fresh produce that has hung around in the supermarket food distribution chains for a week. Why? Because they are flash frozen. Frozen fruits and vegetables also save time as they are prepared for use. You can also purchase fresh in-season fruits and veggies and then freeze them.

Strategy Six:

Buy Bulk. It is always a good idea to buy non-perishable items, such as dried beans, grains, and canned foods, in bulk.

Strategy Seven:

Buy Generic Food. Buy the store brands to eat healthier on the cheap. Choose raw foods like brown rice, whole grain pasta, eggs, milk, cottage cheese, frozen fruits and veggies. This will save you money on packaging & advertising.
James F. Mitchell
562-253-3502

Homemade veggi-salad w/ homemade dressing (Kale, Spinach, Bell Peppers)

Vegetables are always good for us no matter the source whether you purchase organic, from the regular produce section or even frozen, vegetables are going to help you burn fat!

AVOID fatty high calorie dressings

AVOID "nonfat" processed low calorie dressings

People like to put dressings on their vegetables, which is fine if they do NOT use the above two types. Simply make your own. Try the following recipe to see what I mean:

1 Cup raw cashews

1 Cup Juice from an Orange (NOT Preprocessed orange juice)

You have to buy an orange and squeeze it to get the juice you will use for this recipe (1 or 2 oranges will do the trick)

1 to 3 Tablespoons of juice from a lemon OR some sort of flavored vinegar

1 clove of garlic, or some sort of seasoning (Optional)

Blend until smooth and pour over your veggies and enjoy!Homemade veggi-salad w/ homemade dressing (Kale, Spinach, Bell Peppers)

Vegetables are always good for us no matter the source whether you purchase organic, from the regular produce section or even frozen, vegetables are going to help you burn fat!

AVOID fatty high calorie dressings

AVOID "nonfat" processed low calorie dressings

People like to put dressings on their vegetables, which is fine if they do NOT use the above two types. Simply make your own. Try the following recipe to see what I mean:

1 Cup raw cashews

1 Cup Juice from an Orange (NOT Preprocessed orange juice)

You have to buy an orange and squeeze it to get the juice you will use for this recipe (1 or 2 oranges will do the trick)

1 to 3 Tablespoons of juice from a lemon OR some sort of flavored vinegar

1 clove of garlic, or some sort of seasoning (Optional)

Blend until smooth and pour over your veggies and enjoy!
James F. Mitchell
562-253-3502

Help someone else!

Be more outward focused!

For better mental and spiritual health, focus on giving your heart and encouraging others! I know for me that my emotions and fake me out and lead me to nowhere. I've learned that when I focus on helping others, others will help me. If everyone practiced this more often, our spirits would be lifted and our hearts filled with content.

Fitness Myth!

Fitness Myth: Running on a treadmill puts less stress on your knees than running on asphalt or pavement.

While running, the force of your body weight on your joints causes stress, it's the same whether you're on a treadmill or on asphalt.

The best way to reduce knee impact, is to vary your workout.

If you mix running with other cardio activities, like an elliptical machine, or you ride a stationary bike, you will reduce impact on your knees so you'll be able to run for many more years.

Cinnamon goodness!

Many are already familiar with cinnamon and recognize it as a spice that people use to add taste to their fruit-salads, pastries, cereals and oatmeal. However, many are unaware of the cinnamon health benefits!

What else does cinnamon do:

Cinnamon can be used to level out your blood sugar level, in addition to acting as an antioxidant. Furthermore, this spice is also known to act as insulin, while helping to enhance the insulin sensitivity in your body. This basically means that you do not need insulin to take care of glucose, as cinnamon can get the job done for you. If there is no insulin present, it is nearly impossible for your body to be able to store any type of fat.

Here are some of the ways in which you can experience the healthy benefits of cinnamon:

1)You can add cinnamon to your drink, your yogurt or your breakfast (such as oatmeal).

2)When you are making coffee, you can add ground cinnamon to the coffee, and you can add it to your green tea as well.

3)The equivalent of three grams of cinnamon is one teaspoon. You should also try to remember that you should not consume more than three grams of cinnamon daily.

4)If you are going to use cinnamon extract, remember that 500MG of extract is equivalent to three grams of the ground form.

Cinnamon is just one shortcut of many to shedding fat more effectively. Learning those shortcuts will improve the diet you are currently on (any diet).

Tuna really is chicken of the sea!

It's recommended that we eat at least 8 ounces of fish or two servings a week, to get our required amount of Essential Fatty Acids (EFAs). Though you want a healthy heart and body, eating all that fish every week can give some people problems. These problems are:

1)You may not like to eat that much fish in a week.
2)Fish has been found to be contaminated with mercury, with the amount varying depending on the type of fish.
3)When you cook fish it stinks up your house.

But to get your weekly allotment of fish, there are ways around the three problems I listed above. I take fish oil supplements and sometimes eat canned tuna on crackers. By doing this you can reduce the amount of fish you consume, you can minimize the amount of mercury you take in your diet and you do not stink up the house.

Buying supplements is easy; all you need to do is look for fish oil supplements made from cold-water fish, such as anchovies. But when it comes to selecting canned tuna, you have a lot to choose from, but which one is the right one.

Here are the facts to help you choose the right canned tuna for you:

Types Of Canned Tuna - Tuna comes in two types, solid and chunky. Chunk tuna is cheaper than solid tuna and consists of small pieces, while solid tuna comes in larger pieces. I like the chunk tuna that is easier to spread on crackers.

Omega - 3 - When selecting tuna, you want to get the benefits of Omega -3. Though tuna is not the number one source of Omega - 3, it generally has more than other fish. The tuna that has the most Omega - 3 are the white tuna and is packed in water.

Tuna In Water Or Oil - One of the first decisions you need to make is whether to select canned tuna that is packed in water or oil. You may not like the taste of tuna packed in oil, and tuna packed in water has less-calories and has more Omega -3 than the tuna packed in oil.

Sodium Content - Most manufactures add sodium to their canned tuna. In some cases it could be up to one-third of the daily limit of 1,500 milligrams. You can get around this by buying low-sodium cans of tuna or draining and rinsing the tuna before consuming.

Mercury Contamination- All fish have varying levels of mercury contamination. If you are pregnant or a young juvenile, it is recommended you minimize the amount of fish you eat per week.
James F. Mitchell
562-253-3502

Omega 3...the good fat!

Getting your omega 3 through supplements is one of the alternatives that I think is possibly the best. In this manner you are sure how much you are consuming per day and not just guessing did I eat sufficient tuna today, or how much more do I need to consume to make sure I had enough. I myself take 3 Gel tabs of fish oil per day with my meals. You won't find omega 3 in overly processed foods like potato chips, bread, lunch meats, mayo, many of the foods we eat daily. It is found in tuna and salmon. Two foods that can be fixed ahead as a sandwich spread to be eaten later.

Most people living in the US do not get enough omega 3 fatty acids in their diet. The result is a lot of conditions that may not have occurred had they been taking omega 3 supplements. Many people in the US suffer from depression and are on pills like Prozac, even kids take Ritalin and we drink coffee to energize ourselves to get out of bed.

The Benefits:

Omega 3 is the healthy fat. Not the fat that the doctors advise us to avoid, but the fat we should be consuming. A fat that can enable you to live a longer and a healthier life. It helps to cut your risk of heart attacks, blood disorders, revitalize your reproductive system, control blood pressure, repair your cells, and ward off infections. Getting sufficient omega 3 can help prevent depression, give you more energy, ward off diabetes, help you maintain a healthier weight as you don't feel as hungry, and keep your immune system in good condition to ward off disease. The list is just too long to include all the benefits.

Where you can find Omega 3:

Some of the main food items which contain omega 3 are: flax seed oil, walnuts, pumpkin seeds, tuna, halibut, salmon, canola oil, soy bean oil, and virgin olive oil. It is also found in cold water fatty fish like tuna, salmon and halibut. Some dark leafy vegetables too contain omega 3, but it is not found in corn.

It would be a wise decision for you if instead of potato or corn chips, you include nuts or seeds in your shopping list, that are rich in omega 3. But you are advised not to overeat the nuts, they are rather fattening, and the ones most favor, the cashews are not a good source of omega 3. Over eating anything is never a good idea. Eating too many raw seeds could cause gastrointestinal problems and diarrhoea. One needs to be smart and eat a diet that is balanced in nutrients.

I fully agree with you that when you're young, potato chips appear more tempting than seeds or nuts. You can have both, just don't over do either. Right now it is the prefect time to start adding the advantages of omega 3 fatty acids to your diet. You should not wait till the time you develop an illness and run around looking for ways to cure it or make it less painful.

Take care of yourself, take Omega 3!
James F. Mitchell
562-253-3502

Eat the rainbow!

We can only eat so much in a day, no matter how healthy the food is. One very simple way to make sure you get a variety of nutrients for optimum fitness? Eat the rainbow!

What eat the rainbow means is to choose a variety of foods of different colors, textures and tastes throughout the day. This will help ensure that you will hit all the nutrient groups during the course of several days and you will not have to worry or fuss about what you are eating.

Practicals:

A good rule of thumb when planning and serving meals is that ¼ of your plate should be your protein. Most people think meat or fish when they think about protein, but don't forget beans and soy products and high protein grains like quinoa. Another ¼ of your plate should be a whole grain carbohydrate. Go beyond bread, rice and pasta and branch out to barley, kasha, bulgur and millet. The rest of your plate should be devoted to vegetables and fruit.

Consider all the different colors that produce comes in: the deep green of broccoli, green beans, spinach, kale and other leafy vegetables, orange vegetables like squash and carrots, red bell peppers, tomatoes and beets, purple eggplants, blueberries and blackberries and white cauliflower. Each of these foods offer a complex mix of macro and micronutrients and taking care to eat a variety will give you the most optimal nutrition.

One of the great things about "eat the rainbow" is that it's a fun concept that even children can appreciate and put into action. There are no complicated formulas or timetables, you simply to eat as many colors as possible during the day, choosing from an extremely wide variety of foods that are available.

James F. Mitchell
562-253-3502

Why we shouldn't "follow our hearts"

The heart is deceitful, it is the LORD and his Spirit that lead us on the right path! "I will give them an undivided heart and put a new spirit in them; I will remove from them their heart of stone and give them a heart of flesh. Then they will follow my decrees and be careful to keep my laws. They will be my people, and I will be their God." Ezekiel:19-20
James F. Mitchell
562-253-3502

Foods to include, foods to exclude!

When it comes to the subject of what types of food you should avoid and what types of food to include in your diet, there are many different opinions. As it has already been mentioned, having a well balanced diet and eating moderately can help you maintain your body weight. On the other hand, the fact is that some foods are easier to burn than others. By and large, it is a great idea to avoid corn and refined grains, whereas eating fresh fruits and vegetables will provide you not only with enough energy, but also with enough vitamins and minerals.

It is said that there are many interesting facts about nutrition, so eating healthy can easily be a lot of fun. For example, it is a little known fact that the peel contains most of the fiber of the fruit, whereas the amount of fiber in frozen and fresh fruit is the same. As opposed to healthy foods, there are some foods which can be harmful to our health, such as highly processed junk food or refined sugar. Gathering the information about how these types of food influence our health can greatly change our attitude towards out eating habits.

It would be quite important to mention that alcohol should always be avoided if you are trying to lose belly fat. Alcohol is the cause of belly fat, especially beer and you should always drink water of fresh fruit juices instead of alcohol if you are serious about losing your belly fat. Therefore, avoiding alcohol and drinking a lot of water is very important and should be taken very seriously.
James F. Mitchell
562-253-3502

Post-workout eating

What you may not know, is that after you've done your workout, your body needs some nourishment to aid post-exercise recovery and to keep you in that hard-earned good shape.

After a good workout your priority needs to be repairing muscle tissue and replenishing glycogen stores, and that means a combination of protein and carbohydrates.

If you have sweet tooth, peanut butter is a great item to munch on. You can spread it over a rice cake and top it with a banana, you can dip apple chunks in it or you can make peanut butter and unsweetened jelly sandwich on whole wheat bread or English muffin. And if you don't like or can't eat peanut butter, you should reach for some natural yogurt mixed with berries, you can make a protein shake with banana or munch on a mix of dried fruit and nuts. A high fiber, low sugar cereal with skim milk or almond milk is a perfect snack that will satisfy you easily after your workout.

Turkey sandwich on whole wheat bread, with some avocado and lettuce, pita bread with cheese and crackers are quick and satisfying. And if you have some time and get home quickly after finishing your exercise, a veggie loaded omelet, a stir fry with some chicken for lean protein or pancakes and eggs without the butter and syrup but with a serving of fresh fruit on the side will take care of all your needs post-workout. Just be sure to chase whatever you eat with some water, and your body will feel good enough to head to work if you exercise in the morning.

By all means stick to your low carb bread and other low carb choices pre-workout or on the days you don't exercise, but after you've pushed yourself at the gym, on the court or in your running shoes, you'll do best reaching for one of the above mentioned well balanced snacks.
James F. Mitchell
562-253-3502

Green tea anyone? How much should I drink?

Green tea is one of the most popular beverages in the world, and there's no shortage of people ready to sing its praises. True that the light, pleasantly flavored drink has been associated with many benefits to the body... helping to lower cholesterol, burn fat, fight cancer, protect against heart disease, preventing diabetes, stroke and even holding off dementia. It's no wonder everyone is so excited about potential green tea health benefits.

Science has found that green tea is loaded with antioxidants, known as catechins, which hunt for DNA damaging free radicals that can lead to cancer developing, blood clots and hardening of the arteries.

It's also a rich source of epigallocatechin gallate (EGCG), a very powerful antioxidant that not only has shown itself to minimize the growth of cancer cells, it can kill them without hurting healthy tissue.

Because the green variety of tea, unlike either black or oolong, undergoes minimal processing (it is not fermented like other teas) the beneficial substances naturally present in the plant stay more concentrated.

Other potent natural sources of these types of antioxidants are grapes, berries, red wine as well as dark chocolate.

Green tea has been used for as long as 4,000 years as part of traditional Chinese medicine. Still, there have been few large studies in humans outside the East, where the population drink this type of tea as an integral part of their diet.

This causes researchers to wonder if the outcomes of such studies are influenced by additional lifestyle factors - perhaps the high intake of fish, vegetables and soy? And just how much of the green stuff do you need to be drinking? Adding to the complexity is that EGCG can't always be fully metabolized by the body.

Researchers have been using a synthetic version of EGCG to successfully bring down the size of prostate cancer tumors. Human studies just haven't shown these kinds of results... yet.

Part of the problem is finding populations outside Eastern nations who drink green tea in sufficient quantities and for a good long time. Add to this that cancer is an especially tough disease to pinpoint the beginning of abnormal cell growth.

The thing is, you can't add green tea to your diet, a cup or two here and there, and get the benefit. Most research in this area has found you need significantly more, at least three to six cups a day to get the health benefits.

How the tea is prepared is vital, using bags or loose tea is the optimum choice - it must be brewed. You aren't getting anything from an iced green tea drink you buy at a store down the street.

If you have health issues like kidney disease, stomach ulcers, heart problems or certain psychological conditions, adding green tea to your diet might not be a good idea. Talk with your healthcare provider to be sure this beverage is safe for you.

As for the rest of us, moderate green tea intake is safe, though you will be getting some amount of caffeine (less than a cup of coffee) and a small amount of vitamin K per cup. Keep in mind too that the natural dietary source is always better and more effective than a supplement or extract to make the most of green tea health benefits. The average cup of green tea brings your body from 50-150 mg of antioxidants... so drink up.
James F. Mitchell
562-253-3502

It's that time of the year!

Autumn leaves, fall back an hour, and turkey... What are you doing this holiday season? :)

Fitness myth: Morning Is the Only Effective Time to Train

Are you a professional athlete doing two-a-day sessions? If not, the timing of your workout does not matter. What does is finding a time in your schedule when you can stay consistent with your training. Listening to your body and knowing when you perform the best will help you decide if, in fact, mornings, afternoons or evening workouts are your time of power. Energy and attitude are keys in having great workouts. So learn your body clock, and try to hit the gym when you feel the strongest.
James F. Mitchell
562-253-3502

Convicted!

Soldiers that fight without conviction, lose there determination.

Fitness myth!

As Long as I'm Moving, I'll Burn Fat!
If you are walking like a snail and your goal is to burn fat, it's not going to happen. Since everyone's body is different and responds differently to training, a good cardio starting point is 40 minutes of cardio, three to five times a week in your target heart rate zone. Most commonly, the target heart rate zone is 50% to 85% of your max heart rate. Wearing a heart rate monitor where you enter your age, weight and intensity level is the most accurate and efficient way to determine your heart rate zone. Heart rate monitors also give you the freedom to train outside, without the assistance of inside cardio machines that can give you unreliable feedback.
James F. Mitchell
562-253-3502

Twitter and Youtube!

As the way we socialize with each other gets more and more advance, we must move with technology or technology will move without us!

Follow me on Twitter: "JamesFmitch"
Subscribe to me on youtube: youtube.com/smiley62
James F. Mitchell
562-253-3502

Where's your focus?

How many times has "following your heart" lead you into big trouble? Too many to count right? With humans we are fallible and nothing, but with God all things are possible. Use your brain, that's why it was given to you. Apply your thinking to truth and knowledge, and not your emotions. Now that's wise!

"And we know that in all things God works for the good of those who love him, who have been called according to his purpose." Romans 8:28
James F. Mitchell
562-253-3502

If I lift weights, I'll get bulky!

If I Lift Weights I'll Get Bulky
If you were to look at 1 pound of fat, and 1 pound of muscle side by side, you would notice how much smaller the muscle is even though it's the same weight. Meaning, the more muscle you have on your body, the less space you will take up. Many people, both men and women, think that lifting weights will make you look like a bodybuilder. That's like saying studying physics will turn you into Einstein. The amount of time, food and discipline it takes to get huge from weights is almost a full-time job, and sometimes influenced by illegal substances. So embrace weight training. You'll feel and look leaner and rev up your metabolism.
James F. Mitchell
562-253-3502

If salt looses it's saltyness...can it be made salty again???

Today many of our favorite food choices tend to be high sodium. OK, let's be honest, we need sodium. It's not going to harm us, if eaten in proper amounts, as you actually need it to survive! Right? Unlike fats, carbohydrates, sugars, oils and other "popular" words that we use when it comes to healthy eating, sodium is necessary. We need it to help maintain the balance of fluids in our body, relax and contract muscles and transmit nerve pulses.
James F. Mitchell
562-253-3502

Just say NO! to dairy!

Fat burning tip:

One of the best tips I can give is to eliminate Dairy products from your diet. Even if you don't do it for a long period, you can greatly reduce the amount of fat in your diet simply by doing this. The Dairy industry tells us that you can by milk in a low fat version (1%). The thing is that this is a trick. Milk is advertised as 1% (or whatever) by volume. That is true. But, it is 70% fat by calories! It is mostly water, so it is low fat by volume. It is High fat by calories. If you eliminate or greatly reduce Dairy products, you can quickly reduce fat! Dairy products are also very mucous forming in the body.�A� This mucous slows down digestion and elimination.� �

Extra tip! I drink almond milk with my whole grain cereal in the mornings. Almond milk taste good, its dairy free, fat free, soy free, gluten free, 50% more calcium than milk from cows.
James F. Mitchell
562-253-3502

Eat fat!

Eat fat! Essential Fatty Acids!(EFA's)

There is good fat! Flax Seed oil is rich in Omega 3 fatty acids. It is known to reduce cholesterol and play a part in burning fat. It is also an important part of a health diet. EFA's ability to increase metabolic rate helps us burn more calories. Instead of being used as fuel, they are converted into hormone-like prostaglandins. These fats keep us slim! EFAs help our kidneys dump excess water in tissues, which constitutes significant extra weight in some people. Cravings which result from not getting the nutrients we need, subside. EFAs satisfy that craving.

In fact, EFAs are exceptionally good at satisfying hunger. EFAs elevate mood and lift depression-a reason why some people overeat. Elevated mood and increased energy levels make us feel like being active.

Extra tip! We should be eating more fat. But remember, it should be the right kind of fat. Not the processed fats, but the essential ones: Flaxseed oil, some canola oils, fish oil, extra virgin olive oil, hempseed oil, grapeseed oil, nuts & seeds, dark green leafy vegetables.
James F. Mitchell
562-253-3502

Inflitrate!

"...Here volunteers are trained and indoctrinated, and from here, agitators and propagandists set forth, individually or in groups of two or three, to "persuade" and "convince" the inhabitants of the surrounding countryside and to enlist their support. In effect, there is thus woven about each base a protective belt of sympathizers willing to supply food, recruits, and information. The pattern of the process is conspiratorial, clandestine, methodical, and progressive." --Mao Tse-Tung on Guerrilla Warfare

Unshakeable!

Satan is on the attack! Hit the gym and get pumped! The kingdom is on the advance, and satan is furious. This will be a busy month for the disciples in the kingdom of God as the call for leaders goes out to all soldiers in Christ… Are you ready? We have the most powerful of forces the world has ever seen on our side. God and his angels will be with the faithful at heart and mind to work through us in an amazing way! Do you believe that? How’s your faith? We have this phrase in football during “hell week” training called the, “gut check;” when your exhausted and beat down to the point of giving up do you have the heart to dig deep, stay in the game and persevere! That is unshakeable faith. As disciples “we live by faith, and not by sight,” 2 Corinthians 5:7. Do you struggle with lack of faith or trust in God when faced with trails? Get to know God, his qualities, his character, his faithfulness, his working in your lives daily; through scriptures  and prayer to build that faith on up! As disciples we know that through God’s word we get faith, and through prayer according to his will, whatever we ask, we already have it!

“Consequently, faith comes from hearing the message, and the message is heard through the word of Christ.” Romans 10:17.

“This is the confidence we have in approaching God: that if we ask anything according to his will, he hears us. And if we know that he hears us—whatever we ask—we know that we have what we asked of him.” 1 Peter 5:14-15

Are having deep quiet times, daily examining the scriptures? Are you going to God with everything? Look at Abraham, against all hope he still had hope, he did not weaken in his faith, he faced the facts of his circumstances and gave glory to God, Romans 5:18-25. We understand that to be a disciple of Jesus we must be willing to go anywhere, give up everything and to die for the sake of the Gospel. Luke 14:26-33. The kingdom is full of disciples that have gave up much and are willing do it all again to advance the Gospel to all nations! One such disciple is the Shepard of the South Region, of the CAICC, Lance and Connie Underhill. Lance had left his business, moved his family across the county and risked much for God. Another example are Tim and Lianne Kernan. Tim also left his career, moved his family to different nations and risked much for God. Lance and Tim are just two examples of whom we must imitate as they imitate Christ and the first century disciples. It’s their love and faith in God that compels them to give up anything for the cross.  

“Now faith is being sure of what we hope for and certain of what we do not see.” Hebrews 11:1

Who are you following?

           Who are you following!? We all gotta go somewhere, and imitate someone. You thought you were doing something original? Think again.....there's nothing new under the sun, it's all been done and thought of before.

           So who are you following!? Why not follow and imitate someone worthwhile. We all know that to be a great leader you have to be an even greater follower, so look for that leader that leads! Someone with courageous faith who's steps on the fruitful path. Then you'll get somewhere!

What's it gonna take? Well...

I've learned a lot over the past few months...

    One fact that really sticks out to me is that to be apart of something really great, is going to take great sacrifice. Now I'm not simply talking about giving up your late night talk shows...or your moose tracks fudge ice cream. I'm talking about great sacrifice you read about in amazing stories of chivalry and noble acts! Are you ready to be apart of something great? Don't be afraid, humble yourself for those that are humble will be lifted up to greatness...afterall we were made for greatness!