Why Are Supplements Important

This is one of the best articles I've read on the importance of nutritional supplements in today's world.

 

Few things in life can impact health more profoundly than nutrition. What we consume is converted into the very cells of our body. You’ve heard it 1000 times, but we literally “are what we eat!”

 

 

Dietitians and doctors agree that it is best to get the nutrition we need from whole foods, by consuming 3 to 6 sensible meals per day containing a variety of food types to optimally fuel our bodies. Unfortunately, that can sometimes be really challenging.

 

It is estimated that more than 9 in 10 individuals fails to consume the recommended 5 to 9 daily servings of fruits and vegetables. Likewise, most Americans do not eat sufficient amounts of omega 3 fatty acids from fish or any other foodstuff. In short, eating the right nutrients in the right quantities takes work, knowledge, money and time.

 

Adding to the challenge, mass market food sources and factory farms pump out ever more processed, low quality ingredients; and the pace of daily life keeps getting faster. Food fortification has helped, but it’s a controversial solution that in practice can only tackle narrow needs. As a result of it all, we often don’t get enough of certain essential micronutrients from the foods we eat.

 

Read the entire article here...

 

What Image Do You Hold About Age

Ever hear someone complaining about the aches and pains of getting older, or hear someone say, "I just don't heal as fast as I did when I was younger" ?  What mental image do you hold about age?  I believe your health is shaped by what you think about the aging process.

Most people believe in a decline in their mental and physical health as they age.  However, contrary to this belief, your body is designed to be healthy and strong all the days of your life given a positive mental attitude, proper nutrition, and regular exercise.   Do you know your body completely rebuilds itself every 11 months? That's right, within a year every worn out cell is replaced by a new healthy cell.  Click here to see the entire post...

Healthy Lifestyle Motivation Year-Round

This is the time of the year when most people give-up on accomplishing their New Year's resolutions.  Here's a great post written by Paige Johnson of Learnfit.org with some very helpful hints to help you create and keep healthy lifestyle habits year-round.

Healthy Lifestyle Motivation Year-Round

The holidays may be over, but they might have left you with a few unhealthy habits that you have no intention of keeping. With this new year now well underway, you are ready to buckle down and make your healthy lifestyle decision permanent. Try as you may, however, your commitment to the lifestyle transition has not lasted very long. Again and again, you find yourself admitting that giving up your bad habits is a lot harder than maintaining them.

Yet deep down you are aware of the damage these unhealthy habits are doing to your body. As you continue to ignore the effects of your unhealthy choices, the dire repercussions loom. Although making healthy lifestyle changes only when a doctor advises you to isn’t ideal, you may simply not know where to start or how to properly motivate yourself to get going if you don’t see one.

Regardless, you have decided to make this the year you start your everlasting healthy lifestyle. Now what?

In order to really commit to a healthy lifestyle, you may need to make things fun, or at least a little enjoyable! That may be hard at first due to the necessary alterations your daily routine will have to take, but it is possible. Start with small, incremental changes that you feel comfortable with. Celebrate these little upgrades by remembering them at the end of each day. As these days collectively turn into a month, your tiny improvements will gradually flow into a larger accomplishment right under your nose.

Photo credit: Pixabay

Success sneaking up on you

By the time you have reached the one-month milestone, you may notice that you feel lighter, healthier and happier. If you do not for some reason, try replacing your preferred less-than-healthy beverage — like soda or sweetened tea — with water. The human body is comprised of mostly water and needs a couple of liters each day to stay properly hydrated. Without this vital liquid, your energy levels and mental alertness may severely suffer, inhibiting you from staying motivated. Another key area that you may want to examine is your sleeping habits. Getting a good night's rest will raise your mental and physical energy to a level that may help you achieve your healthy lifestyle quickly.

Maintain a slow, but steady progress

Another great motivator that may help you maintain progress toward your healthy lifestyle goal is participating in a fun, physical activity, whether at home, the gym, or outside. Finding this activity or hobby that you want to participate in more than once may be challenging, but it is a great way to stay engaged in your goal regardless of whether you fancy bull riding, ballet dancing or jogging. If you are having fun and moving around, keep doing it! Exercise that elevates your heart rate has a lot of great benefits for your body and brain. The mood-enhancing effects of exercise alone can aid your ability to push yourself further than ever before. If you are unable to find the right hobby immediately, try not to give up. Walking for a half an hour a day may not be your favorite exercise, but it will suffice while you take your time finding your new go-to activity.

Being aware of what is consumed

Overindulging in any one thing, even if it is healthy, can be a bad thing, which is why it is beneficial for everyone to be mindful of what goes into their bodies. Despite this, at the end of the day, many of us are guilty of eating dinner mindlessly as we watch TV or play on our phones. However, with practice, preparation, and planning, overcoming this challenging habit can be fun! Try making each meal a succulent and flavorful delight that will easily draw all of your focus in, and then savor each bite by chewing your food slowly, taking note of each delicate flavor.

Making this year the one you turn your life around can be achieved with the right motivation. If you believe that feeling healthier quickly is the boost you need to stay dedicated to your healthy lifestyle goal, try adding more water to your diet or adjusting the amount of sleep you are getting each night. Encourage others to join you by asking them to take part in a fun activity or hobby that requires a lot of movement. These adjustments may be the motivational solutions you need to make your healthy lifestyle last a lifetime.

Living a Healthy Lifestyle is Simply Your Choice

Getting healthier, losing weight, feeling better, and getting fit is not complicated. It’s about the daily choices you make. Choice is a powerful thing. You can choose daily habits that promote a healthy lifestyle or not. That choice is completely yours.

Many of the aliments that we associate with aging are the results of many years of making poor lifestyle choices. I’m a 57 years old personal trainer, and I hear people almost half my age complaining of the aliments of "getting older."  I can honestly tell you I'm as strong and as fit as I was in 20s, and you can be too, it's all about the daily choices you make.  I choose to live a healthy lifestyle. I eat a healthy diet, I exercise on a regular basis, and I fill my mind with positive uplifting thoughts.

Here’s an example of the power of choice. I was sitting in a coffee shop a few weeks ago, and across the room I noticed two women sitting together. One woman was extremely over-weight, and the other woman was very fit. The over weight woman was eating a big cookie and drinking a latte, while the fit woman was eating a health breakfast wrap. Now, I’m pretty sure that the over-weight woman did gain those extra pounds by eating a cookie and drinking a latte just one time. Most likely, her extra weight is from years of choosing to eat cookies and drink lattes, or something similar for breakfast, and getting very little physical activity.  No one forced her to make that decision. And on the other hand, no one forces the fit woman to eat the way she eats. It’s all about personal choice. While an occasional mocha latte and a big cookie for breakfast won’t make you over-weight, choosing to have them everyday probably will.

It’s your choice, it’s your health. You and only you are responsible for your health and well-being. Choose healthy eating habits, and healthy lifestyle activities, and you become a healthy person. It's that simple.

What Does Old Age Look Like For You

Experts are now saying it’s true that you are as young as you think. By having the right kind of attitude and the right frame of mind, not only can you live longer, but you can also remain younger for a longer period of time.

Researchers have found that irrespective of race, religion, socio-economic background, diet etc., the people who age the best all seem to share the same background. They tend to be active, keep their stress under check, and maintain a sense of humor. Another interesting aspect is they don’t get stuck in the past, and are always looking forward to the future.

How you think about ageing is the most crucial point in how you actually age. The so called aches, and pains of age has more to do with what you believe about aging than any other factor. In my profession of personal training I’ve heard people in their 30s complain of the effects of aging, while I’ve had clients over 90 never grumble about age.

Those, who stay young as the years pass find that a positive state of mind, an active lifestyle, and balanced nutrition is fundamental to getting and staying healthy as you mature. Here are two examples, Al Beckles and the late Jack LaLanne who can teach us so much about living a healthy lifestyle and aging.

Al Beckles is a legend in the bodybuilding world. At the age of 55, Al placed second in the Mr. Olympia competition, the premier bodybuilding event which thousands of competitors from across the world dream of winning each year. Al Beckles competed into his sixties because his physique was still phenomenal and better than competitors more than half his age

Jack LaLanne was a living icon to the benefits of healthy thinking, eating, and exercise. Over the years he performed amazing feats of strength and conditioning on his birthday. Jack worked out well into his 90s, devoting one and a half hours each day to strength training.

In summary, old age has more to do with what your mental image of it looks like than anything else, for that becomes a self-fulfilling prophesy. Thus, never let statistics and society define what aging looks like for you. Age is only a number and you are much more than that.

Lifestyle Is The Most Significate Factor To Being Healthy

What if I told you that you hold the keys to your health in your hands? Well truth is you do, and it's the choices you make on a daily basis. The major causes of death and chronic diseases today are all related to lifestyle choices. Smoking, overuse of alcohol, poor diet, lack of exercise, and inadequate relief of chronic stress are key contributors to the development and progression of preventable chronic diseases, including obesity, type 2 diabetes, hypertension, cardiovascular disease, and several types of cancer.

• Smoking is the top preventable cause of death in the United States. If you decide to smoke you also choose to take 10 years off of your life expectancy.

• Drinking too much alcohol can cause damage to your heart, liver, and pancreas and can increase your risk for certain types of cancer.

• Poor nutrition can impair your daily health and well-being, and reduce your ability to lead an enjoyable and active life. In the short term, poor nutrition can contribute to stress, tiredness, and your capacity to work. Over time, it can contribute to the risk of developing some illnesses and other health problems such as:

• being overweight or obese
• tooth decay
• high blood pressure
• high cholesterol
• heart disease and stroke
• type-2 diabetes
• osteoporosis
• some cancers
• depression
• eating disorders.

• Lack of exercise can increase your risk of premature death by 30 percent. Data now suggests that at least twice as many deaths occur due to a lack of exercise than due to obesity.

• Failure to properly deal with chronic stress can disrupt almost all of your body's normal processes. 

Balance and moderation is key to making healthy lifestyle choices. Here are a few suggestions to help you make choices that prolong and improve the quality of your life.

• Don't smoke and if you presently do smoke get some professional help to stop. Think about this every time you light-up a cigarette your subtract some time from your lifespan.

• Moderate your alcohol intake. Drinking alcohol may offer some health benefits, especially for your heart. On the other hand, too much alcohol may increase your risk of health problems and damage your heart. Moderate alcohol use for healthy adults means up to one drink a day for women of all ages and men older than age 65, and up to two drinks a day for men age 65 and younger.

• A balanced diet is one that gives your body the nutrients it needs to function correctly. In order to get the proper nutrition from your diet, you should obtain the majority of your daily calories from:

• fresh fruits
• fresh vegetables
• whole grains
• legumes
• nuts
• lean proteins

• If you are currently living a sedentary lifestyle, the mere act of incorporating some moderate activity most days of the week can significantly reduce your mortality rate. Research shows that just meeting the minimum requirement of 30 minutes of moderate physical activity a day, five days a week, can reduce your risk of death from any cause by 19 percent.

• Learn to manage your stress. Stressful events are a fact of life and you may not be able to change your current situation, but you can take steps to manage the impact these events have on you. You can learn to identify what stresses you and how to take care of yourself physically and emotionally in the face of stressful situations. Stress management strategies include:

• Eating a healthy diet and getting regular exercise and plenty of sleep
• Practicing relaxation techniques such yoga, deep breathing, meditation, and massage
• Taking time for hobbies, such as reading a book or listening to music
• Fostering healthy friendships
• Having a sense of humor
• Volunteering in your community
• Seeking professional counseling when needed

Balancing Your Physical Energy As You Age

Ashrita_at_Stonehenge. (Photo credit: Wikipedia)

Starting your daily activity in your spiritual energy, then mastering your mental energy allows a harmonious flow of energy into your physical activities. Your physical body is the end result of the creative flow of energy from spirit into matter.

Your body is designed by the Divine for movement. It is a magnificently designed living organism and, if properly taken care of, will provide you health, strength, and mobility for all of your years here on earth.

Think of it like this, your body is the only vehicle you have through which you can do your daily activities. There are two very important components to maintaining a healthy body: daily exercise and proper nutrition.

People seem to think that once they reach the age of forty, their bodies start to deteriorate, slipping down the slope into “old” age. They blame their lack of energy, their pudgy appearance, and their aches and pains on “getting old.” Most of these symptoms are however the result of years of negative thinking, lack of exercise, and poor dietary choices. The key to keeping your body fit and firm as you age is making healthy lifestyle choices on a daily basis.

It’s a proven fact that people who make healthy lifestyle choices live longer and have a better quality of life than those who adopt unhealthy habits. So, deciding to incorporate healthy habits into your life is the first step to getting and staying fit and firm with age. The next step is choosing those activities that are the most beneficial in your quest to stay fit and firm.

Those, including myself, who stay fit and firm as the years pass find that a positive state of mind, and a proper mix of strength training, cardiovascular exercise, and balanced nutrition is fundamental to getting and staying healthy as you mature. Al Beckles and the late Jack LaLanne can teach us so much about living a healthy lifestyle.

Al Beckles is a legend in the bodybuilding world. At the age of 55, Al placed second in the Mr. Olympia competition, the premier bodybuilding event which thousands of competitors from across the world dream of winning each year. Al Beckles competed into his sixties because his physique was still phenomenal and better than competitors more than half his age

Jack LaLanne was a living icon to the benefits of healthy thinking, eating, and exercise. Over the years he performed amazing feats of strength and conditioning on his birthday. Jack worked out well into his 90s, devoting one and a half hours each day to strength training. This is a true testament to the value of strength training as you mature.

The above is an excerpt from my latest book, Balanced Life Living Life From Within.  Check it out on Amazon.

Is Sacopenia Causing You to Get Fatter?

Sacopenia is the progressive loss of muscle mass, function, quality, and strength related to the aging process.  When the word aging comes mind most people think of 65 plus, however you can start to lose muscle mass in your 30s.  As a matter of fact, between the ages of 30 to 60, the average adult will gain 1 lb of weight and lose 1/2 lb of muscle yearly.  That's a gain of 30 lbs of fat and a loss of 15 lbs of muscle over a 30 year period.

How does this happen?  Beginning in their mid-30s most people start to lead a more sedentary lifestyle.  They have careers, get married, have children, and lead less physically active lives.  Your body is designed to be physically active, and the old saying "use it or lose it" is the truth when it comes to your body, especially your muscle mass.

Why do you gain body fat and lose muscle? Muscle is the component of your body that is active and burns the most calories.  Muscle mass burns calories while you are at rest just to maintain itself, even when you are asleep.  A pound of muscle burns approximately 6 calories per day even if you are doing nothing but resting and it burns more if you are active.  Your muscles favorite fuel during times of rest and moderate activity is body fat.

On the other hand, body fat is designed to be used by your body in times of famish.  It is encoded in your body to store body fat just in case you had to go without food for several days.  Consequently body fat only burns about 1 calorie per day to maintain itself.  So, you can see over time as you lose your muscle mass you lose your capacity to burn the calories you consume at the highest level.  Other words, your metabolism drops in relation to your muscle loss.

What can be done to prevent sacopenia?  Research shows the two most important things your can do to prevent muscle loss as you age is regular strength training (also known as weight lifting), and consuming the proper amount of protein high quality protein at each meal.

2 to 3 strength training sessions each week elicits an anabolic response in your muscles (repair and growth) causing your body to adapt to the increased demand to the resistance you are lifting.  And getting enough protein at breakfast, lunch, and dinner signals the body that it is okay to use the protein to rebuild and repair your muscles thus, maintaining your muscle mass.  Experts now agree that 25 to 30 grams of high quality protein at each meal is enough to maximize muscle growth and repair.

I'm in my 50s and I have more muscle mass than I had in my 20s.  I strength train 3 to 4 times each week and I supplement my protein requirements with a whey based smoothie every morning and I have done so for years.  Whey is a dairy derived protein and is one of the highest quality and most digestible proteins that you can consume.  Recently I teamed with a company called Vitalabs to produce one of the best whey protein supplements on the market.  Check it out by clicking on this link and let me know what you think. Protein My Whey.

Who Says You Get Weaker With Age?

People seem to think that once they reach the age of forty, their bodies start to deteriorate, slipping down the slope into old age. They blame their lack of energy, their pudgy appearance, and their aches and pains on “getting old”. Most of these symptoms are however the result of years of negative thinking, lack of exercise, and poor dietary choices. The key to keeping your body fit and firm as you age is making healthy lifestyle choices on a daily basis.

It’s a proven fact that people who make healthy lifestyle choices live longer and have a better quality of life than those who adopt unhealthy habits. So, deciding to incorporate healthy habits into your life is the first step to getting and staying fit and firm with age. The next step is choosing those activities that are the most beneficial in your quest to stay fit and firm.

Those, including myself, who stay fit and firm as the years pass find that a positive state of mind, and a proper mix of strength training, cardiovascular exercise, and balanced nutrition is fundamental to getting and staying healthy as you mature. People, such as Al Beckles, and the late Jack LaLanne are examples of the benefits of living a healthy lifestyle.

Al Beckles is a legend in the bodybuilding world. At the age of 55, Al placed second in the Mr. Olympia competition. The Mr. Olympia Competition is the premier bodybuilding event which thousands of competitors from across the world dream of winning each year. Al Beckles competed into his sixties because his physique was still phenomenal and better than competitors more than half his age

Jack LaLanne was a living icon to the benefits of healthy thinking, eating, and exercise. Over the years he performed amazing feats of strength and conditioning on his birthday. Jack worked out well into his 90s devoting one and a half hours each day to strength training. This is a true testament to the value of strength training as you mature.

While I don’t place myself in the same class with Jack LaLanne and Al Beckles I can tell you the value that healthy lifestyle habits have in my life. I am in my fifties and I keep my body fat at 10 percent or less. My fitness program consists of four strength training sessions each week followed by 20 minutes of cardio. I can chest press 100 pound dumbbells for 10 repetitions and leg press more than 1200 pounds neither of which I could do in my twenties.

Watch the following video if you want to see the results of making healthy lifestyle choices in your life. I've heard it said that you get weaker with age. I don't think so.