Marathon Training Article #1 Ready to Run
This is the first article of a series on preparation for your first 1/2 or full marathon. One of my clients has just made the big decision to start training for her first 1/2 marathon run. When she called she sounded a little nervous but firm in resolve that it was something she must do. Excited for her I reassured her that with the proper training and preparation she would do just fine. Having been in the exact situation I could totally relate – I had never really done any long distance running before the marathon I completed a year ago. So Sue if you are reading this – this ones for you!
Posted in Articles, Nutrition on February 22nd, 2007 by | | 0 Comments
How to Stay Heart Healthy – The Low Down on Cholesterol
The other day my client Jeri e-mailed asking a great question about cholesterol.
Hi Melissa
I’m just curious to ask you about the amount of cholesterol in protein shakes. A couple of the guys in my spinning class this morning were saying that their doctors told them to stay away from the shakes because they have a lot of cholesterol. Have you ever heard this? Per the label, each protein shake is about 22% of your RDA.
Thanks for your input. See you soon.
Jeri
I can’t think of a more appropriate question since February is recognized as Heart Health Awareness Month -
First let me throw some information out there about cholesterol – most of us are either misinformed about it or not informed at all.
1. What is Cholesterol?
A fat like substance that is found in all your cells and blood it is used for creating new cell membranes and some hormones. A healthy person needs some cholesterol – Your body actually makes it how much is determined by your genetics.
Healthy “Total Blood Cholesterol” should be less than 200mg/dl for men and women.
2. Now let’s talk about LDL& HDL what are they?
LDL and HDL are lipoproteins they act like cars inside your body taking the cholesterol from location to location since it can’t be absorbed by your blood. The difference between the two is that LDL – Low Density Lipoprotein is the car that when you drive it too much (i.e.-you eat too many Trans fats and high cholesterol foods) will pollute and clog your arteries. HDL – is the car your body produces to drive all the bad cholesterol away from your arteries.
The American Heart Association is a national voluntary health agency to help reduce disability and death from cardiovascular diseases and stroke. On their site they have dietary recommendations for a low cholesterol lifestyle.
3. How does this all come back to the protein shakes?
Well that particular shake has 2 grams less of cholesterol than a 6 oz Foster Farms boneless skinless chicken breast! The Specific numbers respectively are 65 and 67. So I would say that if you are leading a healthy lifestyle with at least 30 minutes of cardio vascular exercise a day and watching what you eat I would worry more about the fries at Mc Donald’s than a protein shake! Something else that might interest you is that women actually produce more of the good stuff “HDL” than do men which puts us at a lower risk for developing heart disease but again genetics and how you treat your body are the ultimate determining factors there.
My advice is everyone should get their cholesterol tested, know your family history and know your numbers. Going forward from there you can make smart decisions. Not drinking a protein shake as a cure all for cholesterol when it has the same amount as chicken doesn’t make sense – Did the doctor say don’t eat chicken any more either? Probably not!
3-4oz is a portion size of protein – most cholesterol is found in the fatty tissues of animal proteins so the leaner the protein the better off you are. Fruits and vegetables are packed with fiber which is also said to help lower cholesterol. The American Heart Association also recommends eating fish at least twice a week; fish contain Omega 3 essential fatty acids or Efra’s. This is actually a good source of fat that does not contain cholesterol. Another good source of Efra’s is found in Flaxseed Oil. In addition to keeping you Heart Healthy these “Good Fats” are also good for your brain, joints, skin, hair, nails and my mother in law swears they help with her hot flashes. Like any supplement always read the label and take only the recommended daily allowance. For more information on Heart Healthy Facts visit the link above to the American Heart Association.
I hope this answers your question Jeri!
Posted in Articles, Nutrition on January 19th, 2007 by | | 0 Comments
Eating Better = Feeling Better 2006-10-28
Eating Better = Feeling Better
As most of you know two weeks ago I competed in my first figure competition and well after the show and a lot of hard dieting and cardio I decided to take a break and pretty much eat what ever it was my mouth thought I should have even though my brain was telling me “you know this isn’t going to make you feel good” but I let my taste buds have control and somehow my hand kept making it to my mouth….. I am sure you get the picture!
Anyhow it had been a while since I put my body through that type of abuse! Thank God! I don’t think it could’ve taken another truffle from See’s Candies so we finished the box and we are now done! Besides letting you all know what a naughty girl I was, I wanted to share with you my feelings about this and see if you can relate to it also: When I eat good things for my insides I am a much happier person inside and out, physically I feel better and In general emotionally I am just happier with myself. By taking good care of myself and eating good nutritious food for my body I am sending back a positive affirmation that says I am worth taking care of. Just like when we exercise we are worth taking care of that way, nutrition is just that Nourishment for your whole being. Having goals and taking each step toward them, making the choices that are going to take you to your dream is one of the most positive things you can do for your sense of self worth and place in the world. Moving through life with a direction and a purpose is what makes me feel beautiful on the inside, and you have no idea how happy I am when I hear someone I have helped reach one of their personal goals – It literally makes my day! When you’re feeling good on the inside some of its bound to come out and show! Nourish your body with exercise and good nutrition; and nourish your soul. Reinforce yourself and make your workouts work for you with the right nutrition – you deserve to achieve the level of fitness you desire you just have to make the decision to let yourself have it.
Whatever your fitness goal is there is a plan and a step by step way to get there, you can do it. It’s just making the decision to stick with it and follow through. Sometimes I talk to people who want to improve this or that about their bodies – yet when I explain to them the work that is required to get there they often whine or express unhappiness. Unfortunately these people really aren’t ready to help themselves to happiness because the really don’t want to put the time or effort into achieving what it is they say they want. Wake up there is no magic pill! It’s called hard work, determination and consistency – and that my friend is what yields results!
If you would like to post comments about this article or have any additional insight please email me and I will post them as soon as I Can.
Posted in Articles, Nutrition, Well Being on January 5th, 2007 by | | 0 Comments
Insulin Management For Optimal Body Composition Changes
Poliquin Performance Center – Insulin Management for Optimal Body Composition Changes – Part 1
This is another great article about managing your insulin and losing weight for men with references to another great site – www.mendosa.com
Posted in Nutrition on April 13th, 2006 by | | 0 Comments
Glycemic Index
Main
This is great information for anyone out there trying to lose weight and is battling diabetes it is also linked to helping fight heart disease. Knowing what carbohydrates have the smallest fluctuation on your blood glucose levels will help you with all of the above, so you can live a longer healthier life.
Posted in Nutrition on April 13th, 2006 by | | 0 Comments
Dietary Guidelines for Women
Poliquin Performance Center – Dietary Guidelines For Women I think this is a really healthy and smart philosophy with simple do’s and don’ts that are much easier to remember rather than a crazy diet plan that consists of things you don’t like or aren’t used to eating anyway. “If it doesn’t fly, Swim, Walk or is green – don’t eat it” Charles Polliquin. There are so many fad diets out there right now like South Beach and Atkins but losing weight and looking good for life isn’t about any of these – they are only temporary bandaids. I think that if you read this you will agree its common sense. Eat things that are good for you and monitor your portions.
Posted in Nutrition on March 29th, 2006 by | | 0 Comments
Body Building Recipes
Bodybuilding Recipes & Meal Plan – Free Recipe E-Book @ Bodybuilding Applied.com
Posted in Nutrition on March 23rd, 2006 by | | 0 Comments
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