Nutrition Lies On The Web

Internet Health Myths

(MSNBC Health,)  Along with increased access to helpful health information, the Internet also offers inaccurate information that can distract people from healthful activities, and persuade others to take actions that are sometimes downright dangerous.

FOR EXAMPLE, a weight loss diet including only grapefruit, vegetables, eggs and meat has been circulating on the Internet for several years. Supposedly, the world-famous Mayo Clinic recommended it, and it can melt pounds away. The Mayo Clinic never recommended such a diet. A single call to its nutrition department clarified that. Comparing this diet with recommendations from a wide range of nutrition and weight-loss experts will tell you more. People may temporarily lose weight on this diet because of very low calorie intake, but there is no magical effect of the grapefruit or combinations of the foods prescribed. When people get tired of the monotony of this diet, they tend to regain any weight lost. And the diet is not healthy; it is grossly inadequate nutritionally.

Another story that has appeared on the Internet for several months involves aspartame (NutraSweet). The story contains a long list of illnesses linked to aspartame, including multiple sclerosis (MS), brain cancer and seizures, and it talks about the danger of aspartame to body cells. The medical literature, however, shows that aspartame is not absorbed into the body; it is first broken down into phenylalanine and asparatic acid (amino acids that are building blocks of protein) and methanol.

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The Internet story goes into detail about the damage from methanol, yet according to a review in the respected medical journal Lancet, fruit juice can contain twice as much methanol as soda with aspartame. Alcoholic drinks contain even more than that. The amino acid phenylalanine that is blasted in the Internet letter is far more concentrated in eggs, milk and most meat. The senior medical advisor for the Multiple Sclerosis Foundation describes the Internet article as scandalously misinformative.

Before you act on any information from the Internet, or pass it on to anyone else, check the sources. Call organizations cited to make sure they were quoted accurately. Check that the organizations themselves are credible sources of information, and check on the background of any cited experts.If that's hard to do, it's not a good sign for the accuracy of the story.

You can verify information on diet and cancer risk by calling the American Institute for Cancer Research toll-free nutrition hotline at 800-843-8114.

The 21 day fitness solution

Hey, Nate Lewis here,

I've been getting a lot of emails asking if we have a fast solution to help with the shrinking the waist, hips and buns area...

... while there is no quick fix (I don't care what the infomercials claim) I did go to the drawing board and crafted a new 21 day rapid fat loss program that's right up your alley – if you want fast results.

You probably know that our Online program is pretty much full, but we do have room for another small group so I thought I'd let you know that my NEW 21 Day Rapid Fat Loss program starts Monday May 12, 2014 and the best part is that the 21 day program is FREE for that period and INCLUDES a 21 day meal plan program.

The only catch is that this online fitness boot camp is almost full and we can only take on 12 more participates. So if you're ready to fit into your skinny jeans again and want to firm and tone your body all while dropping inches and pounds then make sure to register for our 21 Day Rapid Fat Loss Online Bootcamp.

Here's how to register...

Click here to reserve your spot

The class will take place Monday May 12, 2014 (Online)

Looking forward to seeing you there!

Nathan Lewis

5715015306

P.S. Like I said we only have room for 12 more participants for the 21 Day Rapid Fat Loss program and since this email is going out to 5000 of our fitness enthusiasts I'm sure it will fill out quickly.

 

Resellers Wanted! Earn Up to 75% Commission

The Fats of Life -- Fat Can Be Your Friend

BY ELIZABETH AUSTIN

Back in the days when we were weight-obsessed teenagers, there was only one kind of fat  bad. Whether it was sitting on our plates or settling on our thighs, we knew we hated everything about it (except the taste).

Like so many things in life, however, fat has become far more complicated. We cannot live without fat: We need it for energy, insulation and regulating our metabolisms. For every good fat, it seems there is a bad fat  and it's getting harder to know the difference. The old standbys saturated, monounsaturated and polyunsaturated  have been joined by such trendy fats as conjugated linoleic and stearic acids. Cholesterol, too, is ambiguous. Plus, there are dangerous man-made trans fats, which are turning into the stealth bombs of the kitchen.

Not only are there more fats to assess, but experts also differ on how much of each type you should eat. The American Heart Association recommends that a diet include no more than 30 percent total fat: up to 10 percent saturated fats, up to 15 percent monounsaturated and up to 10 percent polyunsaturated.

Proponents of a Mediterranean-style diet, however, point out that southern Europeans, whose diets include a huge proportion of monounsaturated fat  sometimes up to 40 percent of daily calories  traditionally have relatively low rates of heart disease, perhaps in part due to their low intake of saturated fat.

Scientists such as the Harvard School of Public Health's Walter Willett, M.D., conclude that it's probably the type of fat you eat, not the amount, that determines your heart health. This year the International Conference on Mediterranean Diets, a gathering of nutrition researchers, issued a recommendation that Americans stop counting fat grams and concentrate on reducing daily calorie intake.

Adapted from SELF, August 1998

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Take Short Term Steps To Long Term Success!

Remember your New Year's Resolution? Time for that "Come To Jesus" Moment...

By Kevin Davis

There's a good reason why most people fail at keeping their New Year's resolutions.

"Most people don't plan to fail, but fail to plan," says Harold Shinitzky, Psy.D., a psychologist in the department of pediatrics and adolescent medicine at Johns Hopkins University School of Medicine. "You should plan long-term goals with short-term steps."

If your year 2000 goal is to quit smoking, for example, take the first small step by getting information about how to quit. Call the American Cancer Society or American Lung Association for pamphlets. Sign up for a smoking cessation class. Talk to your doctor about the health implications, possible withdrawal symptoms, and quitting options and strategies. Then come New Years Day, you'll be better prepared to throw away the smokes without the ire.

Dr. Shinitzky says most people make resolutions without understanding that changing behavior is a process, not a once-a-year activity. "Most people tend to be outcome-focused rather than process-focused," he says. "People tend to use the same unhealthful negative behaviors with the goal of achieving some positive outcome. The reality is that change is difficult. You haven't figured out the steps. You have to figure out how to get there. By implementing certain behavioral steps, we can increase the likelihood of achieving our goal."

Being process-focused means understanding that you will not miraculously reach your goal by wishing for it or making a half-hearted effort without planning ahead. "You have to figure out what are the behaviors that will lead to that outcome," says Dr. Shinitzky. "When you just declare a goal, you're not looking at the process."

For instance, if your New Year's resolution is to lose weight, the first step is to set a goal with an appropriate amount within an appropriate time, medically speaking, about one pound per week. If you want to keep it off, you have to change your behavior and eating habits , the process. You have to reduce your caloric intake, cut down on fats and sweets, and exercise more. You don't have to do it all at once. Make small changes, like walking two or three days a week, cutting out desserts, things you can achieve without much trouble, says Dr. Shinitzky. "If you set up goals you can achieve, it reinforces a positive feeling that helps you go on. And we know that success breeds success."

With that in mind, Dr. Shinitzky has developed what he calls the SUCCESS plan, a series of steps to help people reach their goals. (Below is a part of the success plan)

S=Set Your Goals. Decide what changes you want to make, keeping in mind that you should be specific and realistic. "Lose weight," is a broadly defined goal. A more specific and realistic goal would be, "Lose 10 pounds within two months." Write down your goals and let others know about it, which will increase the likelihood that you'll follow through and get support when you need it. This step allows you to list many goals. The brainstorming is a good starting point.

U=Understand Your Passions. Know what really makes you feel good, what you like to do and use that to help guide you to your long-term goals. If you want to be fit, or to become a better athlete, focus on what it will take, such as increasing your cardiovascular workouts or weight training. This step requires you to narrow your focus to one or two goals. Which goals do you value most? These will become your priorities.

C=Critically Plan Your Steps. Determine small steps that will lead to the larger one. If your goal is to become more fit, you can join a gym and/or schedule a workout three times a week. If you want to drop 10 pounds, map out a diet to cut out 500 calories a day to lose the weight in one- or two-pound increments per week. If you want to quit smoking, try cutting down a predetermined number of cigarettes each day within a timetable until you quit completely.

C=Challenge Youself Through Adversity. That means work hard, push yourself and feel a little discomfort if it means helping you reach your goals. Realize that if you want to lose weight, you might feel a little hungry sometimes or feel a little pain at the gym while working out. Realize and acknowledge that change is not easy. If it was, you would have already accomplished your goal. When it gets difficult, we tend to revert back to previous behaviors. However, now is the time to develop those new lifestyle behaviors.

E=Evaluate Your Progress. Are you making headway? If not, why?......

Time to get your fitness program on the final destination to Success! Click here to take the first step today! 

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Summer Shape Up? Get Results Fast With The Metabolism Booster!

 

Metabolism Booster Workouts

The Metabolism Booster Programs were designed to create an elevated caloric burning rate both during and AFTER a workout. Studies have shown that combining cardiovascular interval training with weight training will enhance the rate at which the body burns calories for up to 10 hours after an exercise session. There are short bouts of aerobic exercise strategically placed within a workout. This makes the program more exciting because there is constant movement and there is no "down time". Just choose between the standard Metabolism Booster Programs, Dumbbell Oriented Metabolism Booster Programs, or focus on a specific area of the body. The Metabolism Booster Program for the entire body will address all body parts, or look into the Metabolism Booster Program in which the exercises are put together so training on consecutive days can occur without running into overtraining problems.

Throughout the length of the Metabolism Booster Programs, the manipulation of the sets and repetitions for each exercise will be based on periodization concepts that involve changing the intensity and the volume of the workouts.

The starting point of the Program is based on an initial fitness level. With feedback, the actual progression of the program will follow the body's unique adaptation process to exercise.

Fine tune the program to include all the exercises that feel the best! Have fun and get healthy!

Select a Program 

3 Day Consecutive Metabolism Booster	3 Day Full Body Metabolism Booster View a Sample Workout of this Program below
3 Day Full Body Metabolism Booster - Dumbbell Oriented	3 Day Lower Body Metabolism Booster
3 Day Upper Body Metabolism Booster

Week 1 - Day 3 (Saturday) of Metabolism Booster Program	Week Difficulty: Medium
View Printer Friendly Version

Click on an Exercise Name to view a description of that exercise

Select		Exercise Name	Set and Rep Combinations
	1	Warmup and Stretch	8 minutes
	2	Video Bent Leg Knee Ups from Bench	107 reps, 107 reps
	3	Video Machine Leg Extensions	12 reps @ 165 lbs, 12 reps @ 165 lbs, 10 reps @ 140 lbs
	4	Video Machine Leg Curl	12 reps @ 145 lbs, 12 reps @ 145 lbs, 10 reps @ 120 lbs
	5	Cardio Interval Training	2 minutes
	6	Video Push Ups (wide position)	26 reps, 26 reps
	7	Video Side Lying Outer Thigh Leg Lifts	53 reps, 53 reps
	8	Video Dumbbell Step Up	12 reps @ 50 lbs, 12 reps @ 50 lbs, 10 reps @ 40 lbs
	9	Video Toe Touchers	56 reps, 56 reps

Try the full 36 workout program FREE for the first 7 Days. Click Here and Choose US Sports Online Strength and Conditioning

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Today's Feature Program: Track and Field Conditioning

Track and Field

Track and Field

The Track and Field Programs will work the body to increase strength and power. These key elements are vital if the goal is to reach the greatest potential as a sprinter.

Throughout the length of the Track and Field Programs,the manipulation of the sets and repetitions for each exercise will be based on periodization concepts that involve changing the intensity and the volume of the workouts.

The starting point of the program is based on an initial fitness level. With feedback, the actual progression of the program will follow the body's unique adaptation process to exercise. Fine tune the program to include all the exercises that feel the best!

Sprinting

The Sprinting programs will work your body to increase strength and power. These key elements are vital if you want to reach your potential as a sprinter. This program uses an advanced set and rep matrix which involves something called "phase jumping". Phase jumping means that I have included a set that calls for one rep at an intensity level that is 5-10% higher than the work sets. I have added this set at the end of the descending warmup for the "bigger" or primary strength exercises like squat, power clean, bench etc. The set combinations for these exercises appear rather long but usually half of them are actually warmup based! These phase jumping sets allow your body to neurally adapt to the heavier training poundages that you will experience in the later weeks of your program. Also, I have written a 3 Day Inseason Sprinter workout which is perfect for maintaining the strength and power you developed in the Offseason! Train Hard. Dan

 

Week 1 - Day 2 (Wednesday) of Track and Field Program Week Difficulty:Medium   View Printer Friendly Version Click on an Exercise Name to view a description of that exercise Select Exercise Name Set and Rep Combinations 1   Warmup and Stretch 8 minutes  2    Video Back Extension 12 reps, 12 reps  3    Video Power Clean 5 reps @ 215 lbs, 4 reps @ 255 lbs, 3 reps @ 300 lbs, 4 reps @ 340 lbs, 6 reps @ 320 lbs, 5 reps @ 280 lbs  4    Video Rack Deadlifts 5 reps @ 310 lbs, 4 reps @ 370 lbs, 3 reps @ 435 lbs, 4 reps @ 495 lbs, 3 reps @ 465 lbs    5    Video Lat Pulldown Close Grip Front 10 reps @ 160 lbs, 10 reps @ 160 lbs  6    Video Dumbbell Lateral Raise 12 reps @ 35 lbs, 8 reps @ 40 lbs, 8 reps @ 38 lbs     Sign up to get this program here

If it's time to get serious about your fitness, you need a structured program. I'll tailor a program specific to your goals and abilities, that will contain:
Fully customized workouts, listing: exercises, sets, reps and weights. Exercise videos and descriptions demonstrating proper technique for every exercise. A built in feedback system and email contact with me anytime.
Using the world's most powerful online training tool I can design and deliver a 12-week fitness programfully customized to your personal fitness goals, abilities, and schedule.
For more information about my background, fee structure and how to get started, go to: US Sports Strength and Conditioning  Just fill out the brief contact form if you would like to get started. Contact Me: Nathan Lewis CSCS US Sports Strength and Conditioning
US Sports Strength and Conditioning

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Can This Herb Reduce Aging?

 

 

Does Ginkgo Biloba Reverse Aging?

(From MSN Health by WebMD, October 18 1999)

Question: I read in an article that ginkgo biloba reverses aging. Is this true?

Answer: Ginkgo biloba is an herb that has received acclaim as a memory enhancer and anti-aging product. It's now among the ten most popular dietary supplements sold in the United States.

Although it has long been used in traditional Chinese medicine for lung disorders, ginkgo extract has more recently been used in Europe and North America against the symptoms of aging. It is believed to stimulate circulation and oxygen flow to the brain, which can improve problem-solving and enhance memory.

Effects of ginkgo

• May increase blood flow in cerebrovascular disease
• May improve poor circulation in the limbs
• Improves memory and alertness
• Improves communication, orientation and mobility
• Improves symptoms of vertigo and tinnitus

In a group of older people with mobility problems, ginkgo improved pain-free walking distance by as much as 30 percent. Long-term ginkgo use appears to reduce cardiovascular risks. It has also been shown to improve the cognitive function of Alzheimer's Disease patients.

Differences in the production, labeling and marketing of this extract make it essential that consumers scrutinize the products they buy in order to maximize positive benefits while minimizing risks.

Before purchasing a product, you should inspect the label. Manufacturers are now required to label their products with nutritional labeling that lists ingredients in descending order. Look for information on the label that indicates that a standardized extract of 24 percent ginkgo flavonglycosides and 6 percent terpenes has been used to prepare the product. The flavonoids are antioxidants. Both flavonoids and terpenes are believed to help protect brain function. Because herbal medicines are made from crude extracts of plants, look to see if there is any indication that the manufacturing process has removed any pesticides that may have been used in the plant cultivation. In addition, the product should have an expiration date.

Don't expect to feel it right away. It may be several weeks before any effect will be noticeable. Many people also believe that it's a good idea to give the body a rest periodically by taking some time off from using the extract, for example, by taking one month off after six months of use.

It is also important to be aware that herbal medicines can have drug interactions with other herbal preparations you may be taking, or with other over the counter or prescription medicines. For this reason, you should consult with your physician or pharmacist before taking any herbal preparation. For example, ginkgo diminishes the blood's ability to clot. It should definitely not be taken with anticoagulants such as coumadin or aspirin. With very large doses, side effects of ginkgo can include diarrhea, nausea, vomiting, irritability and restlessness.

The American Botanical Council has recently published the Complete German Commission E Monographs, which describe the potential therapeutic applications of a variety of herbal medicines.

Copyright 1999 WebMD, Inc.

Personal Trainers: Train More Clients, Make More, Have More Freedom

 

Hey Ex-Athletes! We can help with #3

The following is from a Buzzfeed post that i saw yesterday. It reminded me that there are way more ex-athletes than active ones.

From:  12 Things Ex-Athletes Have To Learn

This one goes out to all the athletes trying to make it in the real world.

3. How to workout alone.

 

Via Tumblr.com

Where’s my strength coach yelling at me to run another lap faster? Where’s the workout plan for the day? Where are my teammates that I get to bitch about the workout with? I CAN’T DO IT ALONE.

Don't fret ex-athlete! You don't have to go it alone. And if a personal trainer or strength and conditioning coach is not feasible or affordable; enter US Sports Strength and Conditioning! Train online with us. Save money and time. Clickhere to get started today.

Nate

Personal Trainers: Train More Clients, Make More, Have More Freedom

Today's Feature Exercise: Cable Double Arm Lateral Raise

Attach a handle to the lower pulley on each side of the cable machine. Grasp the left handle with your right hand and the right handle with your left hand. Stand in the middle of the cable machine while grasping the handles. Exhale and elevate your arms up until they are slightly above parallel to the floor. You should have a slight bend in your elbow joints to focus the contraction on your shoulders. Inhale and return your arms to the starting position next to your sides. Keep a slight bend in your knees to relieve pressure on your lower back. The video shown is for one arm at a time. We will be loading the double arm lateral raise exercise as soon as possible!

View a video of this exercise If it's time to get serious about your fitness, you need a structured program. I'll tailor a program specific to your goals and abilities, that will contain: Fully customized workouts, listing: exercises, sets, reps and weights. Exercise videos and descriptions demonstrating proper technique for every exercise. A built in feedback system and email contact with me anytime. Using the world's most powerful online training tool I can design and deliver a 12-week fitness programfully customized to your personal fitness goals, abilities, and schedule. For more information about my background, fee structure and how to get started, go to: US Sports Online Strength and Conditioning  Just fill out the brief contact form if you would like to get started. Contact Me: Nathan Lewis CSCS US Sports Online Strength and Conditioning US Sports Online Strength and Conditioning Personal Trainers: Train More Clients, Make More, Have More Freedom