MYTH: EXERCISING IN A FASTING STATE TO PROMOTE FAT BURNING WILL RESULT IN BODY FAT LOSS

FACT: While research shows that exercising in a fasted state allows one to burn more fat, there is inconclusive and little scientific support for a link between fat burning and body fat loss. In fact, exercising in a fasted state may reduce exercise capacity overall and decrease the quality of the workout – and it is possible to experience lightheadedness or dizziness if blood sugar becomes too low during exercise.

“Fat burning” refers to the body’s ability to oxidize (or burn) fat by using fat instead of carbohydrate as a fuel source. Fat burning is often associated with body weight or body fat loss; however, in order for one to lose weight, he must consume fewer calories than he expends consistently over a period of time. This is why exercising in the “fat burning zone,” a lower intensity zone, is often not ideal for reductions in body weight if one is capable of exercising at a higher intensity.

Carbohydrates are important in an individual’s diet because they are the primary fuel for the muscles during exercise (and for the brain all the time!). As exercise intensity increases, the body relies more and more on carbohydrate as a fuel source – so, when you’re exercising at moderate to high intensities (and expending more calories in doing so), your body’s capacity to perform such work is dependent on carbohydrate fuel.” (IDEA Fitness, 3/6/13)

Good News about Alzheimer's

Diet. Scientists have found coffee,fatty fish, and dark chocolate contain chemicals that prevent protein buildup associated with Alzheimer's disease.
2.		Exercise. Older men who do moderate to heavy daily exercise have 40% less chance of developing dementia or Alzheimer's disease.
3.	Yoga. Some findings show that holding yoga poses prevents the formation of gamma-aminobutyric acid (GABA), which signals the onset of Alzheimer's disease. (Jewish Home for the Aging Report, 10/20/10)

DRINK TEA!

More Reasons to include Tea in your daily diet:

• Like fruits and vegetables, brewed teas contain natural antioxidants called flavonoids. Research suggests that antioxidants help the body protect itself from the harmful effects of “free radicals” which are molecules that can damage cells.
• The American Dietetic Association included black and green tea as functional foods that possibly reduce the risk of coronary heart disease, as well as gastric, esophageal andskin cancers. Analyses of research showed that drinking three cups of tea daily reduced the risk for cardiovascular disease death or heart attack by about 10-12%.
• Theanine, a unique amino acid found in tea, activates specific cells involved in the “first line of defense” cells of the immune system, which may reduce the risk of viral and bacterial infections suggesting that regular tea consumption may help support the body’s immune system. It also seems to help relax the mind allowing one to focus on the task at hand.

10 Longevity Tips

According to Dr. Smith of the Jewish Home for the Aging in a recent article, living to 90 and beyond is pretty straightforward. He says, "the overall lesson is a simple one: Get out of bed in the morning and get active."

Apparently the Jewish Home has the highest number of residents living beyond 90. Based on their collective wisdom, here are Dr. Smith's top ten tips to increase your chances of reaching the century mark:

"1. Decide what is most important to you and focus on it. A lot of life's little annoyances don't seem so great if you keep your priorities straight.

2. Participate in some kind of physical exercise, depending on what your body will allow you to do.

3. Keep your mind sharp through mental exercise. The mind is a muscle. It must be used.

4. Have a balanced diet and pay attention to what you eat. In short, eat right.

5. Avoid isolation. Find someone to love and something to keep you engaged.

6. Relax. Don't let stress eat you up. The older people get, the more they seem to understand that it doesn't pay to sweat the small stuff.

7. Don't smoke at all and don't drink too much.

8. Remain spiritual. Believe in something.

9. Laugh every day. Happiness breeds contentment and laughter remains one of the best medicines.

10. Keep 'spice' in your life. Either in your food, your reading or your love life."

Makes a lot of sense! 

Heart Awareness Month

It's Heart Awareness Month so what have you been doing to keep your heart healthy?? Proper nutrition, exercise, reducing stress, and limiting alcohol consumption are all necessary to help your heart work properly.  It's never too late to start an exercise and 'eating right' diet. Do it with a friend to keep you on track. Check magazines for ideas on recipes and exercises. Try something new. Whatever it is, DO IT! 

Here's to a healthy heart and body!

AVOIDING MIDDLE-AGE WEIGHT GAIN

As we age and our metabolisms slow, weight gain is inevitable if we don't do something to control it. Even if you're working out, you may need a new or more intense routine to keep the weight off (especially around the waist). So what can you do??

1. Increase strength training to 2-3 days per week for at least 30 - 45 minutes each session. Use weights, resistance bands, or noodles (in water) to strengthen muscles and bones and reduce fat around the waist.

2. Increase the pace and work harder each session. By increasing the intensity, the heart and cardiovascular fitness is improved.

3. Keep one day at a relaxed pace to avoid burnout. Choose a relaxing exercise for a comfortable pace to let yourself relax and even 'zone out'.

Don't forget that nutrition plays a key role in controlling weight gain. So, don't skip breakfast and maintain a healthy diet to see results. It may not be easy, but it's worth it!

4 PILLARS OF GREAT HEALTH

SUPPLEMENTATION, DIET, EXERCISE, AND MENTAL HEALTH =

4 PILLARS OF GREAT HEALTH

Incorporate vitamins and supplements into your daily health regiment.

Fortify your body daily with natural foods (make it colorful) and beverages in your diet.

Physically challenge your body beyond your required daily activities with regular exercise.

Mental health is how you feel about yourself, your relationships, your surroundings, your spirituality, your stress management, and your self-fulfillment.