Thursday, August 14, 2014
Making sense of food labels.
Reading food labels can be a real eye-opener, if you know what your are looking for.
-Nate
A typical supermarket offers about 20,000 different items. Food labels, now required by law on almost every food, can help you choose among the options available.
The most significant part of the new food labels is a new heading that reads Nutrition Facts. That is followed by a list of the serving size of that particular food and the servings per container.
The new labels have more consistent serving sizes that replace those that used to be set by manufacturers. There are mandatory and voluntary dietary components required on food labels. Mandatory data, per serving, listed in the order in which they must appear are: Total Calories, then Calories from fat.
The next mandatory portion of the label provides information about nutrients that are most important to the health of today's consumers and includes:
- Total Fat (in grams) (and a percentage)
- Saturated fat (in grams) (and a percentage)
- Cholesterol (in grams) (and a percentage)
- Sodium (in grams) (and a percentage)
- Total Carbohydrates (in grams) (and a percentage)
- Dietary Fiber (in grams) (and a percentage)
- Sugars (in grams) (and a percentage)
- Protein (in grams) (and a percentage)
and
- Vitamin A (in a percentage)
- Vitamin C (in a percentage)
- Calcium (in a percentage)
- Iron (in a percentage)
WARNING: Although this portion of the label is a significant improvement over the previous label which listed carbohydrate, protein, and fat in grams, it can still be misleading. One of the leading health promotion educators has a favorite saying that applies to food labels, "Labels don't lie, but liars write labels."
For example, if a label lists 260 total calories and 120 calories per serving, but under that lists total fat (still in grams) followed by a percentage, most consumers believe that percentage is the percentage fat of the food. In fact, if you look closely, you will see that percentage value is nothing more than % of daily value based on a 2,000 calorie diet. These reference values are intended only to help consumers learn good diet basics. If you don't eat a 2,000 calorie diet, the information is of little use to you.
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Wednesday, August 13, 2014
Your 16 Day Sexy Slim Down
I posted Monday about my super fast fat loss program called the "16 Day Sexy Slim Down".
It's pretty amazing really...
You just workout with me online 3-5 days a week and follow some very "loose" nutritional guidelines for 16 days.
Over the 16 days you can expect to lose 8-12 pounds and up to 2 pants sizes.
Since I sent out the email Monday 12 out of the 20 spots have been filled.
So to get "in", Just click here and I'll reserve a spot for you.
It's starting Monday August 18, 2014.
And best of all is that I've made the whole thing FREE for the 16 days and still FREE for up to 30 days after.
Like I said, the 16 Day Sexy Slim Down starts next Monday08/18/2014
So just click here I'll get you all dialed in.
Nathan Lewis (CSCS)
BTW – Just to get you off your bum and give you no excuses, I'm guaranteeing this thing works or you pay NOTHING!
But you can't get results if you don't take one little step and reserve your spot by clicking here.
It's pretty amazing really...
You just workout with me online 3-5 days a week and follow some very "loose" nutritional guidelines for 16 days.
Over the 16 days you can expect to lose 8-12 pounds and up to 2 pants sizes.
Since I sent out the email Monday 12 out of the 20 spots have been filled.
So to get "in", Just click here and I'll reserve a spot for you.
It's starting Monday August 18, 2014.
And best of all is that I've made the whole thing FREE for the 16 days and still FREE for up to 30 days after.
Like I said, the 16 Day Sexy Slim Down starts next Monday08/18/2014
So just click here I'll get you all dialed in.
Nathan Lewis (CSCS)
BTW – Just to get you off your bum and give you no excuses, I'm guaranteeing this thing works or you pay NOTHING!
But you can't get results if you don't take one little step and reserve your spot by clicking here.
Tuesday, August 12, 2014
Orange juice raises "good" cholesterol
Chock full of antioxidants, OJ is one of the best soft-drink alternatives in the world.
We at US Sports Online Strength and Conditioning advise all of our athletes and fitness warriors to drink a variety of juices. Especially in these summer months.
ATLANTA (Reuters Health) -- Drinking three glasses of orange juice a day increases high density cholesterol (HDL), the so-called "good" cholesterol, and lowers the ratio between HDL and low density cholesterol (LDL) -- the "bad" cholesterol, according to a study presented at an American Heart Association meeting.
A team at the University of Western Ontario, London, Canada, asked 16 men and 9 women with high blood cholesterol levels (ranging from 213 to 325 mg/dL) to drink one glass of orange juice a day for 4 weeks, then two glasses a day for 4 weeks, and then three glasses a day for 4 weeks. This was followed by a 5-week washout period, during Dr. Elzbieta M. Kurowska told Reuters Health that once the subjects were drinking three glasses of orange juice a day, their HDL levels increased 21% and the LDL/HDL ratio dropped 16%. Orange juice also resulted in an increase in folate levels, which are known to cause a drop in homocysteine levels. Cardiologists are finding that high homocysteine levels appear to be a risk factor for heart disease.
"The (cholesterol) effect was still there after the washout period," Kurowska said. While vitamin C levels dropped back down after the end of the study, the improvements in cholesterol persisted, she said. "Maybe these (orange juice) compounds have a prolonged effect," she said.
The researcher added that none of the subjects reported weight gain, "even though this was a considerable increase in sugar (intake)... The subjects compensated by changing their diets in other ways."
Kurowska attributes the effects of orange juice on cholesterol to the flavenoid hesperidin found in oranges. She would next like to study the effects of grapefruit juice on cholesterol. "The primary flavenoids in grapefruit juice are different from those in orange juice," the Canadian researcher noted.
Source: Circulation: Journal of the American Heart Association 1999;100:1958-1963.
Monday, August 11, 2014
(Embarrassing) her pants fell off
Recently I did a little fat loss experiment with a few of my clients and something REALLY EMBARISSING happened to one of them.
She was using both hands to carry a hot casserole dish to her car when she felt her jeans begin to slip off.
Since both of her hands were holding the heavy casserole dish, all she could do was hope to make it to her car before her pants fell off.
Whelp, she DIDN'T make it and had to waddle to her car the last five feet with her pants around her ankles before she could set the hot dish down and pull them back up.
Luckily, no one saw.
But it WASN'T HER FAULT.
She was a "victim" of the rapid fat loss workout I recently developed.
It's called the "16 Day Sexy Slim down."
The way it works is you do 3-5 high intensity boot camp style workouts and follow some very LOOSE but EFFECTIVE eating guidelines for 16 days.
You can expect to lose 8-12 LBS and up to two pants sizes.
The 16 Day Sexy Slim Down starts next Monday 08/11/2014
Just click here and sign up to get your program
Oh, and the best part is that Its FREE to start for up to 30 days then its only about 66 cents per day
Fair warning though, you can expect to lose up to two pants sizes so don't get caught carrying a hot casserole dish - loose pants have been known to fall off :)
- I only have about 20 spots so if you want "in" on the 16 Day Sexy Slim Down, click here to reserve your spot
She was using both hands to carry a hot casserole dish to her car when she felt her jeans begin to slip off.
Since both of her hands were holding the heavy casserole dish, all she could do was hope to make it to her car before her pants fell off.
Whelp, she DIDN'T make it and had to waddle to her car the last five feet with her pants around her ankles before she could set the hot dish down and pull them back up.
Luckily, no one saw.
But it WASN'T HER FAULT.
She was a "victim" of the rapid fat loss workout I recently developed.
It's called the "16 Day Sexy Slim down."
The way it works is you do 3-5 high intensity boot camp style workouts and follow some very LOOSE but EFFECTIVE eating guidelines for 16 days.
You can expect to lose 8-12 LBS and up to two pants sizes.
The 16 Day Sexy Slim Down starts next Monday 08/11/2014
Just click here and sign up to get your program
Oh, and the best part is that Its FREE to start for up to 30 days then its only about 66 cents per day
Fair warning though, you can expect to lose up to two pants sizes so don't get caught carrying a hot casserole dish - loose pants have been known to fall off :)
- I only have about 20 spots so if you want "in" on the 16 Day Sexy Slim Down, click here to reserve your spot
Saturday, August 9, 2014
Your Personal Fitness Trainer On-Call?
| Joe Arangio CSCS WorkoutEngine.com | ||||||||||
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| If it's time to get serious about your fitness program, you need a structured program tailored to your goals and abilities. Using the world's most powerful online training tool, I can design and deliver a 12-week fitness program fully customized to your personal fitness goals, abilities, and time constraints. Features include: | ||||||||||
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Jaw-Dropping Body Transformations
When choosing a personal trainer, you want to be certain that you are working with the top experts who have a track record of success.
Since 1999, we've delivered over 100,000 workouts to satisfied personal training clients worldwide, through our online personal trainer. With that kind of experience, you can be confident that our team will help you achieve your goals the fastest and safest way possible.
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Friday, August 8, 2014
Another Incredible Season
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Common Treatment for Sports Injuries: RICE
Some common 'on-the-spot' treatment that every athlete and fitness warrior should know. The more active you are, the more likely you will sustain some kind of ailment or even God forbid, injury. The good news is that the better conditioned you are, the quicker you can recover on average.
Get conditioned! Click here to start your program
-Nate
RICE, one of the most common and important acronyms in the world of sports, means Rest, Ice, Compression and Elevation. Adhering to the RICE regimen for the first 48 hours after your injury, is often all that you'll need to get back on your feet. The idea behind RICE is to minimize the inflammation and swelling that occurs with a sports injury.
Rest. Stop the activities that will aggravate your injury. You can, however, choose another activity that doesn't hurt. For example, if you have pulled a hamstring while running, you can continue your upper-body weight-training. Rest can mean the difference between an injury that heals properly and one that continues to bother you for months.
Ice. Ice reduces the swelling and stops the pain by constricting blood flow to the injured area. Don't apply ice directly to your skin--wrap the ice in cloth or apply it over an elastic bandage. You should ice 2-3 times a day, at first, and decrease to once a day, thereafter, until the pain is improving. The old axiom of "ice then heat" is no longer accepted by sports specialists and ice on a daily basis is recommended.
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