Why is Fiber Important?

This is where we discuss how toxic waste can help get rid of your belly fat. What I mean by “toxic waste” is, well… poop that has built up on your digestive tract.

(Hence the toilet bowl reference.)

Toilet

In all honestly, when your digestive system is clogged and polluted with waste, you can’t efficiently absorb the healthy proteins, and essential nutrients that your body needs to be healthy and to burn fat at an accelerated rate. Also, when your not receiving an adequate amount of nutrients, your mind to tell your stomach to EAT MORE by causing uncontrollable cravings. This is a problem.

Your system needs to be clean in order to fight hunger. You do this in 3 ways…the first is to eat more fiber.

According to the American Heart Association, 50% of Americans aren’t getting nearly enough fiber from their daily diet. This low fiber intake sets off a major digestive “backup”, yes… not enough pooping.

This also dramatically increases one’s risk of heart disease, diabetes, and certain types of cancer.


 

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.

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.

Step Off the Scale

Josh Bezoni - ScaleWomen and men alike often make the same mistake of visiting their scale on a daily basis. This is ineffective and detrimental for two reasons. Firstly, weight can vary tremendously from day to day and are not necessarily reflective of how healthy you are on any single day. Furthermore, such behavior can have a negatively impact your psyche and damage your will to improve your upon your lifestyle choices.

Setting a goal with regards to weight loss is a good thing. Watching the scale on a consistent and semi-regular basis is a fantastic way to gauge your progress. But do not weight yourself every single day!

The scale can be the cause of a roller coaster of emotions. A loss of a pound one day may result in jubilation while just a small, likely temporary, increase engenders dismay. Such dismay can cause someone to give up hope, when, in fact, they should be ecstatic the changes they have already implemented to their diet and lifestyle.

The primary reason that weight can fluctuate so heavily on a day-to-day basis has to do with the retention of water. Minor fluctuations are not necessarily indicative of the progress you are making. Another way to figure out if you are doing well is to reflect upon how you feel in an overall sense. Are your pants a little less tight or does your body feel learner? Is your energy level up?

These are the types of questions you should be asking yourself in lieu of stepping on the scale. Josh Bezoni recommends that you visit the scale no more than a single time per week. Also, many scales are imperfect so be certain to weigh yourself on the exact same scale over time. Additionally, keep in mind that weight cannot gauge whether you have shed fat and put on muscle. Therefore, it is important to listen to your physical body and not just the number on the scale’s dashboard.

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 Health Benefits of Walking

1. A Stronger Heart

Walking has proven to reduce risk f heart disease and stroke. Walking also lower bad cholesterol levels while increasing good cholesterol levels this results as a positive way to keep your blood pressure in check.

“According to the Stroke Association, walking briskly for up to 30 minutes can help prevent and control the high blood pressure that can cause strokes – reducing your risk by up to 27 %”

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2. Lowers Disease Risks

A walking habit can lessen the risks of developing heart disease and diseases such as type 2 diabetes, asthma and cancer. According to the charity Walking For Health, including walking into your regular exercise routine could reduce the risk of developing a life threatening disease by up to 60 %.

3. Keep Your Weight in Check

A person weighing 132 pounds can burn 75 calories by simply strolling at 2mph for 30 minutes. Increase that stroll to 3mph and this person will burn 99 calories. Speed up your stroll to a faster pace of 4mph and burn 150 calories. Do you get the drift here?

4. It can help prevent dementia

For those who are over the age of 65 walking can significantly help prevent Dementia. Dementia affects one in 14 people over 65 and one in six over 80. Being active has a positive effect on brain function and evidently reduces dementia risk.

5. …and osteoporosis, too

Walking is extremely important and also helps stimulate and strengthen bones. Thus increasing their density. This is really important, especially for women. Walking also helps maintain healthy joints!

Chemicals Found in Household Products

Most people attribute weight gain and loss solely to how much they eat, what they eat, and how much they work out. While these are undoubtedly the main factors, new data demonstrates how it is not as simple as the process of weight loss is not nearly as straightforward as it may seem. Chemicals, such as obesogens, found within our bodies are also responsible. Obesogens are responsible for disrupting the endocrine system and are produced by man. One effect they have is that they can lessen the number of calories you can burn while multiplying your fat cell count.

Recent research has begun investigating how obesogens work, and how they can lead to belly fat. For an in-depth explanation, you can visit this blog here. It is important to understand how and where you will be exposed to obesogens. Unfortunately, they seem to be ubiquitous.

Josh Bezoni - Tap WaterTap Water: While pesticides are utilized to mitigate the effects of insects, they have a much broader impact on our society. The pesticides fall down into the soil where they sit for months or even years. Eventually, the pesticides accumulate and make their way into our drinking water supply. The primary obesogen that shows up in our drinking water is atrazine. Atrazine has been shown to obstruct the metabolism of your thyroid hormone and is, in fact, illegal in Europe.

Non-Stick Pans: Studies have determined that Perfluorooctanoic acid, a component commonly found in these non-stick pans, can heighten the risk of becoming obese. It is also used in products such as pizza boxes, microwaves, and popcorn bags.

Shower Curtain: Phthalates is a chemical is commonly used in the production of shower curtains air fresheners and other products. They can lower one’s testosterone level and have been shown to slow one’s metabolism. As a result to exposure to this chemical, you are more likely to add pounds and lose muscle mass.

Take These 6 Items out of the Fridge Immediately

In a recent blog on the official BioTrust website, Joel Marion discusses a few foods that he believes should stay out of the refrigerator. Despite what most people think, refrigeration can accelerate the spoiling of certain food items. Here are a few of the most common of these food items.

  1. Josh Bezoni - FridgeSweet Potatoes: The starch in these potatoes will actually transform into sugar if exposed to the cold temperatures of the refrigerator for too long. Not only does this lead to an increase in the item’s sugar content, but this also causes an alteration in its taste profile and texture.
  2. Avocados: Many associate avocado, given its taste, with the idea of freshness, and assume that it belongs in the fridge door. Don’t fall into this trap! Refrigeration interferes with the process of ripening in Avocados.
  3. Apples: If Apples are in the refrigerator, a loss in their intense flavor and crunchy texture will likely occur. If you are amongst the camp who enjoys your Apples on the colder side, you can try placing the fruits in the fridge a half hour or so before you plan on consuming them.
  4. Coffee: Room temperature storage is absolutely vital for allowing the beans’ natural oils to release the robust aroma. In fact, coffee beans tend to soak up all the odors that are in the fridge. So you certainly want to avoid this.
  5. Tomatoes: When placed in the fridge, tomatoes are susceptible to becoming mushy and losing their bright flavor profile. If you aren’t a fan of mushy and tasteless tomatoes, leave this one out of the refrigerator.
  6. Onions: Storing onions in your fridge is bad on two levels. Firstly, the taste and texture of the are corrupted by the cold. Secondly, the intensity of the onion’s flavor actually permeates the fridge and affects the flavor profile of the other items in your refrigerator.

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.