A Few Quick Tips

“I’ve got a date with Ben & Jerry tonight.”

It’s all something we’ve said, heard, or imagined at one point or another. What we’re really saying is, “I’m eating my feelings tonight, no holds barred.” Forget cheat days and treats, emotional eating can completely derail any diet, making you feel like all your health-conscious decisions have been wiped away.

What is emotional eating, after we push away all those candy wrappers and empty chip bags? Stress. When life seems unmanageable, we get stressed, feel crappy, eat crappy food, feel better, and then feel crappy again. It’s sort of human nature.

We all know stress isn’t going anywhere, and emotional eating is by no means a stop on the path to a fitter, healthier lifestyle. If you weren’t already aware, stress is a major contributor to spot-specific belly fat. Yuck! So, how we manage stress is essential to keeping away those crappy feelings and flabby bodies, by choosing either a “negative” or “positive” way to cope with that stress.

Here’s the deal: if you’re not actively searching, planning, and implementing said plan to positively manage your stress, it’s almost guaranteed that you will naturally choose a negative coping mechanism, like eating the entire pizza pie instead of just a slice. Again, it’s human nature. But don’t fear! Positive coping mechanisms are all around us!

Move Around!

Josh Bezoni - Move AroundRunning, jogging, or going for a walk gives you the opportunity to tune-out of life’s realities and just think about whatever comes to mind. If you’ve got a lot on your mind, even better! You won’t focus on how long you’ve been running for, or how much longer you have to go, and instead you’ll surprise yourself with how much activity you’re getting done. Additionally, you’re flooding your cerebellum with those feel good endorphins, which are not only great for your body, but also relieves stress!

If you’re just not up to exercising, another alternative would be to hop in your car (or on public transit if you’re not “vehically equipped”) and cruise till your mind is clear and ready to tackle life.

Pump up the jams!

Music is known to be a big factor in relieving stress, whether it’s listening to it or making it, it soothes the soul. You know what’s even better than listening to music? Listening to music AND running, jogging, walking, or driving! Bye-bye stress. Hello air-guitar solos at the next red light.

If you want to take away the power that emotional eating has over your healthy lifestyle (who doesn’t?!) you HAVE to consciously and actively seek out positive coping mechanisms. If you don’t, those unhealthy behaviors become habits that are hard to break, which quickly turns into more pounds added to the scale.

5 Reasons to Drink Water

1.Drinking Water Maintains and balances Body Fluids

Your body is composition contains 60% of water. The functions of the bodily fluids that your body contains include digestion, absorption, circulation, creation of salvia, transportation of nutrients, and maintenance of body temperatures.Josh Bezoni - WATER

2. Water Controls Calories.

For years, dieters have considered water as a weight loss strategy. Plot twist: Water doesn’t have any magical effect on weight loss. But please keep in mind substituting it for beverages that are higher in calories can certainly help.

3. Water Energizes Muscles 

Are you aware of why cells shrink? Cells that lack balance of fluids and electrolytes shrivel in size, this can result in fatigue. Drinking enough fluids while exercising is important. Thus helps increase the flow of energy and muscles activity.

4. Water Keeps the Skin Looking Good.

Your skin already absorbs plenty of water, and also functions as a protective barrier to prevent the loss of fluids. Over hydration will not defeat wrinkles and smile lines. Over hydration will however add an extra layer of strength to your skin.

 5. Your Kidneys Love Water

One of the biggest toxins for the human body is blood urea nitrogen, which is a watery waste that is able to go through the kidneys and ex excreted as urine.  When your body is receiving enough fluids, your urine will then flow freely and have a light and odorless free color. When your body is not getting enough fluids, urine concentration, color, and odor becomes enhanced because your kidneys trap extra fluid for bodily functions.

5 Proven Health Benefits of Coffee

Coffee is actually healthy. It contains antioxidants and beneficial nutrients that can improve your health.

Here are the 5 health benefits of coffee.

 

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1. Coffee Can Help You Burn Fat

Coffee can boost your metabolism and contains caffeine, which is one of the natural substances that prove to aid fat burning. There are healthy forms of caffeine and unhealthy forms of caffeine. Coffee falls in the healthy category.

Several studies show that caffeine boosts the metabolic rate by 3-11% while  increasing the burning of fat.

2.There Are Essential Nutrients in Coffee.

A single cup of coffee contains:

  • Riboflavin (Vitamin B2): 11% of the RDA.
  • Pantothenic Acid (Vitamin B5): 6% of the RDA.
  • Manganese and Potassium: 3% of the RDA.
  • Magnesium and Niacin (B3): 2% of the RDA.

3. Coffee Makes You Happier.

In a Harvard study published in 2011, it was stated that females who drank coffee had a 20% chance of being less depressed.

4. Coffee is a Huge Source of Antioxidants.

For those who engage in a western diet, Coffee might be the healthiest aspect of the diet.

The western diet is an eating pattern established in developed countries such as America. Although our eating habits are horrible, the best part of your day might be that small cup of black coffee.

5. Coffee Can Lower Your Risk of Stroke.

Check out this Journal from the American Heart Association 

Energy Drinks – To Drink or Not to Drink?

What are Energy Drinks?

Red Bull, Monster, 5 Hour, Rockstar are all energy drinks that contain a large dosage of caffeine and stimulant like guarana and ginseng. Caffeine is a dominant ingredient in energy drinks ranging from about 75 milligrams – 200 milligrams per serving. In comparison, Coca Cola has about 34 milligrams and Mountain Dew has 55 milligrams  of caffeine.

If the drink advertises no caffeine, there supplement is guarana, which is equivalent of 5 hour energy shots “no crash” guarantee. This is only referencing the no “sugar crash” because the drink has artificial sweeteners.

What are the Short Term Dangers?

Individuals respond to caffeine differently. Energy drinks contain stimulating properties that can boost the heart rate and blood pressure to an extreme point. This can also cause dehydration.For all my fitness junkies out there. Energy drink should not be used while working out. This can leave you severely dehydrated.When used occasionally, energy drinks are not necessarily bad for you, but they shouldn’t be seen as “natural alternatives” either. If you think of energy drinks as another highly caffeinated beverage, you will be bale to paint a clearer picture of what they are and how it can affect you. For example: You wouldn’t use Mountain Dew as a sports drink.

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What happens when energy drinks are combined with alcohol?

Here is some advice. DONT DO IT.

Energy drinks are stimulants and Alcohol is a depressant, combining the two can be extremely dangerous.  The stimulant will hide how intoxicated you are and prevent you from realizing how much alcohol you have consumed. Fatigue is one of the ways the body normally tells someone that they’ve had enough to drink.

The True of Effects of Morning Coffee

Consuming a good portion of your daily carbohydrate intake during breakfast time is pretty sound advice. For starters, your body is in an excellent state to process carbohydrates early in the morning. Along with that, your body’s glucose tolerance and insulin sensitivity are also at their peak. But there is something that can disrupt all of that and it may be hard to believe what it is – caffeinated coffee. Here’s why you will want to trade in that daily, sometimes necessary cup of caffeine for some decaf, at least.

Josh Bezoni - CoffeeWhen consuming caffeinated coffee along with a good portion of your daily carbohydrate intake, your body’s morning ability to better process carbs and increased glucose tolerance and insulin sensitivity gets sabotaged. Normally, all of those things start decrease from their morning peak throughout the day but coffee is quick to sabotage them earlier on. In the end, if you are working toward eating right by following the advice of consuming a good portion of your daily carb intake during breakfast, coffee may be your biggest obstacle toward those weight loss goals.

There have been a few studies that have demonstrated the effects of coffee. One of the studies published in the American Journal of Clinical Nutrition titled, “Caffeinated coffee consumption impairs blood glucose homeostasis in response to high and low glycemic index meals in healthy men” (Moisey LL, et al., 2008), observed 10 healthy men throughout 4 trials in a randomized order.

The men ingested either 5 mg of caffeinated coffee or the same amount decaffeinated coffee followed by an either high or low glycemic index cereal which provided 75 g of carbs. Testing their tolerance afterward, the study found that ingesting the caffeinated coffee with either a high or low glycemic index meal impaired the management of blood glucose and insulin sensitivity compared to the ingestion of decaffeinated coffee.

When insulin sensitivity decreases along with glucose tolerance, that greatly slows down the fat burning process. Instead, more fat gets stored and that can be very detrimental to any work you put toward your weight loss goals. In the end, the best idea may be to avoid caffeinated coffee when you know you are going to consume a larger amount of carbohydrates during breakfast time.
The information provided on this site is for informational purposes only and is not intended as a substitute for advice from your physician or other health care professional or any information contained on or in any product label or packaging. You should not use the information on this site for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Always consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you have or suspect you might have a health problem. You should not stop taking any medication without first consulting your physician.

The Proper Cheat Day

Cheat days come a dime a dozen during a proper diet. Regardless of the circumstance, weather it’s a family vacation, a holiday, a birthday, hanging with friends or just your weekly “cheat day”.

What if there was a way to strategically cheat on your diet with all your favorite foods but still allow your body to accelerate your fat loss. What if the plan consists of a 3-day eating program that allows you to burn-away maximum flab and calories in minimum time? How is this possible? By controlling that horrible fat-storing hormone called insulin.

Here’s How It Works:

Day 1: This day should be dedicated to consuming nothing but healthy liquids filled with protein.

Feeding your body only shakes helps you naturally shrink your stomach. Drinking shakes should be a natural thought process and the way you “staple your stomach”.

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Day 2: This day should be committed to protein and vegetables.

5 small meals are acceptable but should consist of nothing but protein sources i.e. fish, chicken, turkey, lean beef (broiled, baked, or grilled), low-fat cottage cheese and eggs, and vegetables like lettuce, cauliflower, peas, green beans, broccoli, asparagus, squash, zucchini, okra, green/red/yellow peppers, carrots, spinach, kale, celery, etc. (No corn, it’s way to heavy!)

Try cooking your vegetables in healthy fats such as organic butter or coconut oil. A salad is also a great alternative for those who like their vegetables raw.

Day 3: This is your Splurge Day.

Imagine two days of eating minimal calories. On the third day, eating 5 mini-meals is still a given. These meals also consist of the lean meat and vegetables mentioned above. But instead, each meal consists of about ½ of a cup of “high-energy” carbs to three mini-meals in the form of “slow-absorbing” versions that aren’t as likely to get converted to body-fat once eaten. Examples include: black/pinto/kidney/lima beans, sprouted grain pasta or bread, red potatoes, sweet potatoes, barley, quinoa, and wild rice. An alternative option would be fruits or heavier carbs”. Then for ONE MEAL on this day and  ONE MEAL only, you can have a SPLURGE meal and eat whatever you want. The one exception is, don’t allow yourself to get overly full.

Josh BezoniRemember, you are now on a smaller mini-meal diet. Also, try not to make your splurge meal the last meal of the day. You don’t want to go to bed on a full stomach. Remember what I told you about those horrible fat storing places?

After this 3-day cycle, simply repeat the cycle until you’ve lost the extra “baggage” and your diets back on track.

 

This article is based off information drawn from Josh Bezoni’s personal website.

Perks of Being a Carbohydrate

  • Carbohydrates are energy-providing nutrients.

  • The human body receives 4 calories per 1 gram of carbohydrates consumed.  Carbohydrates are separated into sugar, fiber and starch. Carbohydrates are also separated into groups based on the how high and how quickly blood glucose levels change after eating them. Side-note: The higher the Glycemic Index, the higher the rise in blood sugar and the longer it takes to return to normal.

  • For a healthy diet, it is best to focus on foods with a low Glycemic Index (e.g., whole grains, oats, and whole wheat pasta).  Foods with a high Glycemic Index have been linked to elevated risks of heart disease and diabetes.

Well here’s thing, contrary to popular belief, we need carbs! Not just for energy… but also because our brains function off of carbohydrates.

“When we are carb-deprived, our body starts to burn fat to use for energy — the whole basis for the anti-carb Atkins diet — but our brain doesn’t run on fat. It requires some type of glucose or sugar to function.”

Cut out carbs huh? You cant, you need them! Well, unless your mantra is, vegetables all day every day! I am sure most of us are familiar with the main carb players: cereal, bread, and pasta, but also fruits, veggies, and even milk, candy, and sweets. The difference between whole foods and the packaged versions is “you get more of a nutritional bang with the whole versions”.

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Example: A banana has about 1/2 gram of fiber and 60 calories, compared to a cup of berries has about 8 grams of fiber and only 65 calories. Essentially, both have the same amount of carbs per serving, meaning either is better than say, a loaf of bread, which offers noting in terms of vitamins, minerals, or fiber.  bloodstream.” It’s this steady sugar drip (compared to a skyrocketing surge) that can make — or break — what you see on the scale. “It’s the quick spike, followed by a crash, that causes you to reach for more sugar for an instant energy boost,” says Shapiro.

assortment of berriesExample B: Think about what happens when you down a pack of sour straws: “They give you fast energy because they are simple carbs”.  Well Simple carbs are bad carbs. Simple carbs = higher insulin levels, which causes you to store and keep fat more easily.

The bottom line: I know we wish there was a blanket statement that could tell us whether carbs are here for good or bad, sadly enough it’s a bit more complicated than that.  The perks of being a carbohydrate, cant live with them… cant live without them!

Foods for a Healthy Head of Hair

Even if you are not the most fashion oriented, it is easy to keep a watchful eye on your head of hair as it can be an indicator of your body’s overall health. Unbeknownst to many, an unhealthy diet may actually be the cause of your dry and frayed hair. If you suffer from such hair, you may want to target these foods to help you with your condition.  These foods will not only help improve the appearance of your hair, but will also help you improve your overall health.

Chickpeas: A versatile food, chickpeas or garbanzo beans as they are also called can be incorporated into a number of dishes including salad. Furthermore, they are a chief ingredient in hummus. As delicious as they are, they are also chock full of non-animal and iron-rich protein.This protein is absolutely essential for healthy hair growth. Furthermore, garbanzo beans contain a lot of keratins, a special hardened protein that is important in the process of coating the outside layer of hair.

Chicken: Chicken with its high levels of B12 and B6 is great to spur healthy hair. A dearth of such vitamins will likely lead to weak and dry hair. However, be mindful that not all chicken is equal. Fried or bread chicken will likely do more harm than good.

Josh Bezoni - StrawberriesStrawberries: While many associate Vitamin C with oranges, strawberries are another great source of this vitamin. The presence of Vitamin C is vital in the creation and maintenance of healthy collagen. This is what helps give hair its structure. Less than ten strawberries will suffice to meet the recommended daily intake of Vitamin C.

Kale:  Many Americans had not even heard of a Kale just a decade ago. But this vegetable has quickly been adopted into the diets of millions of men and women across the nation, and for good reason. Kale contains very high levels of Beta carotene and Iron. The former is actually converted into Vitamin A, which is important for the health of one’s scalp.

The Myth about Eggs and Cholesterol

For years, people have been told by doctors and other experts that cholesterol is bad for you and that eggs, a source of cholesterol, should be eaten no more than once a week. But, as more research has shown, what we have been hearing for years has been wrong and misleading. Eggs and cholesterol are not only good for you, but cholesterol serves a very important purpose within your body.

The truth is, you do not want to overeat and increase your body’s cholesterol levels to levels beyond what they should be. But, luckily, your liver has all of that under control. When you decrease your cholesterol intake, say by eating less eggs, your liver will compensate by producing more cholesterol. If you take in far more cholesterol than you should, your liver will decrease the amount that it produces and so, no matter what, your cholesterol levels should stay within normal ranges.

Cholesterol is said to serve as a type of antioxidant against dangerous free radicals that may be found within your blood. It also helps produce hormones that can help combat heart disease, which debunks one of the many cholesterol-related myths about high cholesterol as a cause for heart disease. Cholesterol levels have been shown to rise when there is a presence of high levels of sugars and damaged fats, which come from a diet of unhealthy processed foods. Cholesterol is useful in combating these unwanted and unneeded substances to keep your body healthy.

Eggs, which are a food source high in cholesterol, are also high in protein which not only promotes weight loss and a healthy immune system but also aids in abating those terrible cravings for food that are actually bad for us. If you combine a healthy diet with a normal cholesterol intake and physical activity, your body and cholesterol levels will be in great shape.

The information provided on this site is for informational purposes only and is not intended as a substitute for advice from your physician or other health care professional or any information contained on or in any product label or packaging. You should not use the information on this site for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Always consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you have or suspect you might have a health problem. You should not stop taking any medication without first consulting your physician.

3 Things to Never Do While Dieting

It’s an unfortunate fact but of all the people who go on a diet, less than 5% succeed in actually losing weight and, more importantly, keeping that weight off. This is not particularly news though as many people know how difficult dieting is. Although, it doesn’t need to be. Once you know why people often fail at dieting, it all becomes so much easier and you will start to see those results you worked for. There are 3 things that people should never do while dieting and they are:

1. Being too strict with their calorie intake.

Our bodies are smarter than many of us give them credit for and they know when a person has began to change up the amount of calories they normally consume – and our bodies hate that. Heavily restricting calorie intake can trigger an interesting response from our bodies – “starvation mode”. This means that your body will start decreasing metabolism and holding onto fat stores as a mechanism to protect against starvation. Josh Bezoni

What is recommended is a more moderate calorie restriction although your body can still figure that out, which leads us to the next thing that we should never do while dieting.

2. Restricting calorie intake for more than one week.

Even moderate restrictions of calories can still send your body into starvation mode as it won’t take it long to figure out you are eating less calories than usual. Although not as worst as the first reason, this one leads to the dreaded fat-loss plateau, which is a primary factor in discouraging people from continuing with their diets. According to research, calorie restriction should be limited to 1 week at a time as that is how long it takes for important fat burning hormones to decrease due to calorie restrictions.

3. Depriving yourself of your favorite foods.

If you like pizza? Eat it. If you like ice cream? Who doesn’t? Eat it as well. But, of course, it should be done strategically and at most once a week. Cheating during your diet is normal, expected and it should be done. As stated in reason number 2, your results will be slowed, which can be discouraging, if you are too strict with how many calories you consume.

The information provided on this site is for informational purposes only and is not intended as a substitute for advice from your physician or other health care professional or any information contained on or in any product label or packaging. You should not use the information on this site for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Always consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you have or suspect you might have a health problem. You should not stop taking any medication without first consulting your physician.