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Thursday, August 30, 2018
Thursday, June 23, 2016
Sunday, September 29, 2013
The Best Ratio of Carbs, Protein & Fats For Weight Loss
The Best Ratio of Carbs, Protein And Fats For Weight Loss
by Sally Hughes
Founder Planet Shark Fitness
Certified in Fitness Training and Nutrition
No matter how many health and fitness professionals you ask and for every article you read, you'll get a different opinion as to the best ratio of carbs, protein and fats for weight loss. For instance, while the USDA guidelines for these macro-nutrients are 45-55% carbs, 10-35% protein and 20-30% fat, many bodybuilders recommend intakes of at least 1 gram of protein per pound of body weight and adhere to relatively low carb, low fat diets. Weight Watchers, on the other hand, whose program is based upon 'points' (as opposed to counting percentages), nonetheless agrees with the USDA according to their web site.
If you'd finally like end the confusion about about the best ratio of carbs, protein and fats for your specific needs, then read on - as understanding macro-nutrient consumption will help you design a nutritional program based upon your unique dietary requirements and goals.
To this end, it's vital to take note of the primary roles protein, fats and carbs play in your overall well-being as well as their best sources:
Protein
Protein is not only the building block of muscle that contributes to overall cellular function, it's an important building material for your blood, skin, hair, and nails. Lean meats, dairy, eggs, beans, edamame, and nuts are all excellent ways to get your protein game on.
Fats
Fats form the structure of your cell membranes, regulate metabolism, help maintain healthy skin and hair, and provide energy during low intensity activity. While saturated fats should be limited, healthy fats you should embrace include olive oil, avocados, seeds and nuts.
Carbohydrates
Providing energy for physical activity (plus your brain, central nervous system and red blood cells!) is the main function of carbs. That they're also the priming mechanism for your metabolism to burn fat is an added bonus. Whole grains such as barley, quinoa, bulgur, and oats are carbohydrate rock stars as are legumes, sweet potatoes and other root vegetables.
Now that you have a better sense of how protein, fats and carbs affect your body, it's of equal importance to understand how they work together:
“Protein, fats, and carbs work with each other to promote a greater sensation of satisfaction,” explains New York City–based nutritionist Bonnie Taub- Dix, R.D., author of Read It Before You Eat It. “When you skimp on one group like protein, you tend to compensate by overeating something else you don’t need any more of like additional carbs or fat.”
Getting back to the question, 'What is the best ratio of carbs, protein and fats for weight loss?'
Because we all have unique dietary needs that change over time, you must develop a nutritional ratio that works for you - and most of all - is one that you can live with in the long-term. The key is finding your 'individual balance' that supports your specific needs, activity level, weight loss goals, overall health, et al. While you can certainly enhance your macro-nutrient ratios by consuming high-quality foods (such as those listed above), designing a well-rounded nutritional plan is the key to weight loss.
Therefore, what I recommend is this: Stop questioning - much less counting! - every single gram of carbs, protein and fats and eat to feel satisfied plus get all your nutrients. As a bonus tip, try consuming most of your carbs in the morning and around your workouts and eat a little lean slow digesting protein right before bed. The carbs will fuel your daily activities and the late-night protein will fuel your muscles while you sleep.
As always, I welcome your questions and comments and thank you for reading my blog.
Yours in fitness and health,
Sally
Planet Shark Fitness
http://planetshark.wix.com/planet-shark-fitness
http://www.facebook.com/PlanetSharkFitness
https://twitter.com/PlanetSharkFit
http://planetsharkfitness.blogspot.com
https://yourtrainer.com/personal-training/georgia/atlanta/sally-hughes
by Sally Hughes
Founder Planet Shark Fitness
Certified in Fitness Training and Nutrition
No matter how many health and fitness professionals you ask and for every article you read, you'll get a different opinion as to the best ratio of carbs, protein and fats for weight loss. For instance, while the USDA guidelines for these macro-nutrients are 45-55% carbs, 10-35% protein and 20-30% fat, many bodybuilders recommend intakes of at least 1 gram of protein per pound of body weight and adhere to relatively low carb, low fat diets. Weight Watchers, on the other hand, whose program is based upon 'points' (as opposed to counting percentages), nonetheless agrees with the USDA according to their web site.
If you'd finally like end the confusion about about the best ratio of carbs, protein and fats for your specific needs, then read on - as understanding macro-nutrient consumption will help you design a nutritional program based upon your unique dietary requirements and goals.
To this end, it's vital to take note of the primary roles protein, fats and carbs play in your overall well-being as well as their best sources:
Protein
Protein is not only the building block of muscle that contributes to overall cellular function, it's an important building material for your blood, skin, hair, and nails. Lean meats, dairy, eggs, beans, edamame, and nuts are all excellent ways to get your protein game on.
Fats
Fats form the structure of your cell membranes, regulate metabolism, help maintain healthy skin and hair, and provide energy during low intensity activity. While saturated fats should be limited, healthy fats you should embrace include olive oil, avocados, seeds and nuts.
Carbohydrates
Providing energy for physical activity (plus your brain, central nervous system and red blood cells!) is the main function of carbs. That they're also the priming mechanism for your metabolism to burn fat is an added bonus. Whole grains such as barley, quinoa, bulgur, and oats are carbohydrate rock stars as are legumes, sweet potatoes and other root vegetables.
Now that you have a better sense of how protein, fats and carbs affect your body, it's of equal importance to understand how they work together:
“Protein, fats, and carbs work with each other to promote a greater sensation of satisfaction,” explains New York City–based nutritionist Bonnie Taub- Dix, R.D., author of Read It Before You Eat It. “When you skimp on one group like protein, you tend to compensate by overeating something else you don’t need any more of like additional carbs or fat.”
Getting back to the question, 'What is the best ratio of carbs, protein and fats for weight loss?'
Because we all have unique dietary needs that change over time, you must develop a nutritional ratio that works for you - and most of all - is one that you can live with in the long-term. The key is finding your 'individual balance' that supports your specific needs, activity level, weight loss goals, overall health, et al. While you can certainly enhance your macro-nutrient ratios by consuming high-quality foods (such as those listed above), designing a well-rounded nutritional plan is the key to weight loss.
Therefore, what I recommend is this: Stop questioning - much less counting! - every single gram of carbs, protein and fats and eat to feel satisfied plus get all your nutrients. As a bonus tip, try consuming most of your carbs in the morning and around your workouts and eat a little lean slow digesting protein right before bed. The carbs will fuel your daily activities and the late-night protein will fuel your muscles while you sleep.
As always, I welcome your questions and comments and thank you for reading my blog.
Yours in fitness and health,
Sally
Planet Shark Fitness
http://planetshark.wix.com/planet-shark-fitness
http://www.facebook.com/PlanetSharkFitness
https://twitter.com/PlanetSharkFit
http://planetsharkfitness.blogspot.com
https://yourtrainer.com/personal-training/georgia/atlanta/sally-hughes
Friday, June 21, 2013
The Top 10 Food Additives To Avoid
The Top 10 Food Additives To Avoid
by Sally Hughes
Founder of Planet Shark Fitness / Certified Fitness Trainer and Nutritionist
Leading nutritionists agree that consuming whole foods is the most effective approach to overall good health, maintaining your ideal weight and preventing many diseases. To this end, the more whole, natural foods you eat, the better off you'll be. Yet, if we're to avoid foods that are processed and contain preservatives, chemicals, fillers, and/or artificial flavors and colors, where do we begin?
With so much conflicting information on the internet - not to mention all those misleading food labels! - the average consumer is understandably at a total loss when it comes to food additives. Truth is, chemicals used as weed killer, flame retardant and sunscreen are increasingly common in your local grocery's food aisles. You'll nonetheless never find words like "carcinogens," "paint chemicals," or "beaver anal gland juice" on the back panel of your fave products - much less in the produce section. To the contrary, they'll be hidden under names like "Butylated HydroxyAnisole" (BHA), "natural flavoring," and quite possibly even "organic".
So if you're ready to discover what you're really eating, then check out this list of the top 10 worst food additives (in my humble opinion).
1. Artificial Sweeteners: AKA: Aspartame (i.e. Equal and NutraSweet), Saccharin, Sweet’n Low, Acesulfame-K, Sucralose, Splenda & Sorbitol. These highly-processed, chemically-derived, zero-calorie sweeteners actually increase your sweet tooth, impair you metabolism and have been linked to cancer, multiple sclerosis, Parkinson's, headaches, dizziness and emotional disorders like depression and anxiety attacks. Instead, enjoy a little real sugar, fresh fruit or honey and avoid diet sodas and other diet beverages, sugar-free jello, artificially sweetened cereal, sugar-free gum and breath mints, and most brands of chewable vitamins.
2. Carrageenan: This thickener has no taste or nutritional value and could easily be replaced with safer ingredients that do the same 'thickening' job. Although it’s well established that Carrageenan causes harmful gastrointestinal inflammation in MOST people, it continues to be used by food companies in various items such as infant formula, yogurt, ice cream, cream cheese, bottled protein drinks, cottage cheese (aside from Daisy and Friendship - the only 2 brands I endorse!), certain meats and even pet food for the profitable role it plays in giving products a nice texture and tempting appearance.
3. MSG (Monosodium Glutamate): This is one devious 'flavor enhancer' that's most commonly found in Chinese food, lunch meats, salad dressings, low-fat yogurt, chips, frozen entrees, canned soups and most crackers. Because MSG also lends added flavor to meat, fish, poultry, many vegetables, and sauces, it's still considered to be a spice or seasoning on many grocery shelves. Since it's a well-known appetite stimulant that's linked to headaches, nausea, eye damage, wheezing, depression, irregular heart beat, and eye damage, is MSG really something you want to ingest?
4. Anything GMO: Genetically Modified Organisms (GMO) are plants or animals created via gene splicing biotechnology known as genetic engineering. The most common culprits are Amino Acids, Aspartame, Ascorbic Acid, Sodium Ascorbate, Vitamin C, Citric Acid, Sodium Citrate, Ethanol, Flavorings (“natural” and “artificial”), High-Fructose Corn Syrup, Hydrolyzed Vegetable Protein, Lactic Acid, Maltodextrins, Molasses, MSG, Sucrose, Textured Vegetable Protein, Xanthan Gum, and Yeast Products. I also take issue with certain products labeled as 'natural' or 'organic' including milled corn products, milled soy products and soy protein isolates. While certified organic products can not intentionally include GMO's, it's still possible to find them in your so-called organic foods due to the lack of "Non-GMO Project" verified seals. The primary adverse health effects include severe allergic reactions, increased toxicity, decreased nutritional value, antibiotic resistance, liver problems and immune dysfunctions to non-GMO foods.
5. Glyphosate: Let's hear it for the active ingredient found in the weed killer - 'Roundup!' As a super close cousin to all things GMO, it's primarily used on corn and soy crops genetically engineered to withstand its heavy dousing. Since most non-organic packaged foods contain corn and soy-derived ingredients and Glyphosate is a herbicide that's forever stored in these plants, when you consume these products, YOU'RE EATING WEED KILLER! Because glyphosphate exposure poses serious health hazards and is linked to obesity, endocrine disruption, DNA damage, cancer, birth defects, neurological disorders and infertility, it's best to avoid it. Just sayin' :)
6. Trans Fat: If you're not already educated about trans fat, then it's time to get your trans fat knowledge game on! Trans fat is used to extend the shelf life of food and is among the most dangerous substances you can consume. Like saturated fats, trans fats raise LDL "bad" cholesterol and increases the risk of heart disease and strokes. But unlike saturated fats, trans fats lower HDL "good" cholesterol and may do even more damage. While small amounts naturally occur in beef, lamb and full-fat dairy products, most come from processing liquid vegetable oil into solid fat. Therefore, you'll find plenty of them in snack foods like chips, candy, and microwave popcorn plus fast food, frozen dinners, margarine and certain baked goods.
7. Yellow #5 (Tartrazine) and Yellow #6 (Sunset Yellow): Banned in Sweden and Norway, these two dyes increase the number of kidney and adrenal gland tumors in lab animals and may cause chromosomal damage. While most commonly found in American cheese, packaged mac & cheese, lemonade, cereal, pudding, bread mix, carbonated beverages, chips, cookies, and condiments, it may also pop up in canned soups, frozen foods and pet food. Basic rule of thumb? If you need to 'color' your food, you're eating the wrong foods! Instead, opt for a colorful nutritional plan that includes naturally vibrant healthy greens and red, blue, orange and yellow fruits and veggies.
8: Sodium Nitrate: This highly carcinogenic ingredient is used as a preservative, coloring and flavoring in processed meats including bacon, ham, hot dogs, luncheon meats, corned beef, and smoked fish. If you absolutely can't resist these foods, make sure those you choose are clearly labeled 'nitrate free.' While its name might sound harmless, making foods that contain sodium nitrate part of your daily diet dramatically raises your risk of developing heart disease. And according to the Harvard School of Public Health, eating sodium nitrate on a regular basis puts you at a 19% increased risk for developing Type 2 diabetes. Since it's a proven link to prostate cancer in men, it's also not a wise choice for women who may fall prey to stomach cancer, pancreatic cancer and more.
9. High Fructose Corn Syrup (HFCS): As you may know, high-fructose corn syrup is an increasingly common sweetener found in sodas and fruit-flavored drinks plus marinades, flavored yogurts, ketchup, breads, salad dressings, BBQ sauce and more. While research shows that high-fructose corn syrup is chemically similar to table sugar, some controversy still remains as to whether or not the body processes HFCS differently than real sugar. Studies also reveal that it's become the number one source of calories in America and contributes to the development of diabetes, tissue damage, and obesity. Because it is so prevalent in processed foods, avoiding it completely will be a challenge. Best bet until further studies? Rise to the challenge and avoid it anyway!
10. BHA and BHT: Butylated hydroxyanisole (BHA) and butylated hydrozyttoluene (BHT) are preservatives used in many foods to preserve fats and extend shelf life. Banned in nearly every country worldwide (except the U.S.) they've been linked to the formation of potentially cancer-causing compounds in lab rats and other animals. BHA and BHT can also induce allergic reactions in the skin and long-term exposure to high doses of BHT is toxic in mice and rats, causing liver, thyroid and kidney problems. Amongst the most common culprits are foods containing animal fats and/or shortening (i.e. butter, sausage, hot dogs, meat patties, etc.) plus white flour, cookies, dry cereals (such as Chex), chewing gum, potato chips, enriched rice, beer, vegetable oils, cosmetics and food packaging.
*Dishonorable Mention: Packaged Salad: Although packaged salad is obviously not an 'additive', because it's washed in chlorine that's 20 times stronger than the average swimming pool (with any remaining nutrients destroyed by its modified atmosphere packaging), it's certainly worth noting!
If the above has helped enlighten you about what's really in your food, you might want to contact the FDA and EPA to voice your opinion.
In the meantime, perhaps one question remains: Can we consume small amounts of ANY of the above safely? If the same logic applies to "Can we consume small amounts of rat poison safely?" - The answer is a definitive 'NO.'
These are my thoughts. What are yours? As always, I welcome your feedback.
Thank you very much!
Yours in fitness & health,
S. Hughes
Founder Planet Shark Fitness
http://planetshark.wix.com/planet-shark-fitness
http://www.facebook.com/PlanetSharkFitness
https://twitter.com/PlanetSharkFit
https://pinterest.com/planetshark/fab-fitness-mojo/
by Sally Hughes
Founder of Planet Shark Fitness / Certified Fitness Trainer and Nutritionist
Leading nutritionists agree that consuming whole foods is the most effective approach to overall good health, maintaining your ideal weight and preventing many diseases. To this end, the more whole, natural foods you eat, the better off you'll be. Yet, if we're to avoid foods that are processed and contain preservatives, chemicals, fillers, and/or artificial flavors and colors, where do we begin?
With so much conflicting information on the internet - not to mention all those misleading food labels! - the average consumer is understandably at a total loss when it comes to food additives. Truth is, chemicals used as weed killer, flame retardant and sunscreen are increasingly common in your local grocery's food aisles. You'll nonetheless never find words like "carcinogens," "paint chemicals," or "beaver anal gland juice" on the back panel of your fave products - much less in the produce section. To the contrary, they'll be hidden under names like "Butylated HydroxyAnisole" (BHA), "natural flavoring," and quite possibly even "organic".
So if you're ready to discover what you're really eating, then check out this list of the top 10 worst food additives (in my humble opinion).
1. Artificial Sweeteners: AKA: Aspartame (i.e. Equal and NutraSweet), Saccharin, Sweet’n Low, Acesulfame-K, Sucralose, Splenda & Sorbitol. These highly-processed, chemically-derived, zero-calorie sweeteners actually increase your sweet tooth, impair you metabolism and have been linked to cancer, multiple sclerosis, Parkinson's, headaches, dizziness and emotional disorders like depression and anxiety attacks. Instead, enjoy a little real sugar, fresh fruit or honey and avoid diet sodas and other diet beverages, sugar-free jello, artificially sweetened cereal, sugar-free gum and breath mints, and most brands of chewable vitamins.
2. Carrageenan: This thickener has no taste or nutritional value and could easily be replaced with safer ingredients that do the same 'thickening' job. Although it’s well established that Carrageenan causes harmful gastrointestinal inflammation in MOST people, it continues to be used by food companies in various items such as infant formula, yogurt, ice cream, cream cheese, bottled protein drinks, cottage cheese (aside from Daisy and Friendship - the only 2 brands I endorse!), certain meats and even pet food for the profitable role it plays in giving products a nice texture and tempting appearance.
3. MSG (Monosodium Glutamate): This is one devious 'flavor enhancer' that's most commonly found in Chinese food, lunch meats, salad dressings, low-fat yogurt, chips, frozen entrees, canned soups and most crackers. Because MSG also lends added flavor to meat, fish, poultry, many vegetables, and sauces, it's still considered to be a spice or seasoning on many grocery shelves. Since it's a well-known appetite stimulant that's linked to headaches, nausea, eye damage, wheezing, depression, irregular heart beat, and eye damage, is MSG really something you want to ingest?
4. Anything GMO: Genetically Modified Organisms (GMO) are plants or animals created via gene splicing biotechnology known as genetic engineering. The most common culprits are Amino Acids, Aspartame, Ascorbic Acid, Sodium Ascorbate, Vitamin C, Citric Acid, Sodium Citrate, Ethanol, Flavorings (“natural” and “artificial”), High-Fructose Corn Syrup, Hydrolyzed Vegetable Protein, Lactic Acid, Maltodextrins, Molasses, MSG, Sucrose, Textured Vegetable Protein, Xanthan Gum, and Yeast Products. I also take issue with certain products labeled as 'natural' or 'organic' including milled corn products, milled soy products and soy protein isolates. While certified organic products can not intentionally include GMO's, it's still possible to find them in your so-called organic foods due to the lack of "Non-GMO Project" verified seals. The primary adverse health effects include severe allergic reactions, increased toxicity, decreased nutritional value, antibiotic resistance, liver problems and immune dysfunctions to non-GMO foods.
5. Glyphosate: Let's hear it for the active ingredient found in the weed killer - 'Roundup!' As a super close cousin to all things GMO, it's primarily used on corn and soy crops genetically engineered to withstand its heavy dousing. Since most non-organic packaged foods contain corn and soy-derived ingredients and Glyphosate is a herbicide that's forever stored in these plants, when you consume these products, YOU'RE EATING WEED KILLER! Because glyphosphate exposure poses serious health hazards and is linked to obesity, endocrine disruption, DNA damage, cancer, birth defects, neurological disorders and infertility, it's best to avoid it. Just sayin' :)
6. Trans Fat: If you're not already educated about trans fat, then it's time to get your trans fat knowledge game on! Trans fat is used to extend the shelf life of food and is among the most dangerous substances you can consume. Like saturated fats, trans fats raise LDL "bad" cholesterol and increases the risk of heart disease and strokes. But unlike saturated fats, trans fats lower HDL "good" cholesterol and may do even more damage. While small amounts naturally occur in beef, lamb and full-fat dairy products, most come from processing liquid vegetable oil into solid fat. Therefore, you'll find plenty of them in snack foods like chips, candy, and microwave popcorn plus fast food, frozen dinners, margarine and certain baked goods.
7. Yellow #5 (Tartrazine) and Yellow #6 (Sunset Yellow): Banned in Sweden and Norway, these two dyes increase the number of kidney and adrenal gland tumors in lab animals and may cause chromosomal damage. While most commonly found in American cheese, packaged mac & cheese, lemonade, cereal, pudding, bread mix, carbonated beverages, chips, cookies, and condiments, it may also pop up in canned soups, frozen foods and pet food. Basic rule of thumb? If you need to 'color' your food, you're eating the wrong foods! Instead, opt for a colorful nutritional plan that includes naturally vibrant healthy greens and red, blue, orange and yellow fruits and veggies.
8: Sodium Nitrate: This highly carcinogenic ingredient is used as a preservative, coloring and flavoring in processed meats including bacon, ham, hot dogs, luncheon meats, corned beef, and smoked fish. If you absolutely can't resist these foods, make sure those you choose are clearly labeled 'nitrate free.' While its name might sound harmless, making foods that contain sodium nitrate part of your daily diet dramatically raises your risk of developing heart disease. And according to the Harvard School of Public Health, eating sodium nitrate on a regular basis puts you at a 19% increased risk for developing Type 2 diabetes. Since it's a proven link to prostate cancer in men, it's also not a wise choice for women who may fall prey to stomach cancer, pancreatic cancer and more.
9. High Fructose Corn Syrup (HFCS): As you may know, high-fructose corn syrup is an increasingly common sweetener found in sodas and fruit-flavored drinks plus marinades, flavored yogurts, ketchup, breads, salad dressings, BBQ sauce and more. While research shows that high-fructose corn syrup is chemically similar to table sugar, some controversy still remains as to whether or not the body processes HFCS differently than real sugar. Studies also reveal that it's become the number one source of calories in America and contributes to the development of diabetes, tissue damage, and obesity. Because it is so prevalent in processed foods, avoiding it completely will be a challenge. Best bet until further studies? Rise to the challenge and avoid it anyway!
10. BHA and BHT: Butylated hydroxyanisole (BHA) and butylated hydrozyttoluene (BHT) are preservatives used in many foods to preserve fats and extend shelf life. Banned in nearly every country worldwide (except the U.S.) they've been linked to the formation of potentially cancer-causing compounds in lab rats and other animals. BHA and BHT can also induce allergic reactions in the skin and long-term exposure to high doses of BHT is toxic in mice and rats, causing liver, thyroid and kidney problems. Amongst the most common culprits are foods containing animal fats and/or shortening (i.e. butter, sausage, hot dogs, meat patties, etc.) plus white flour, cookies, dry cereals (such as Chex), chewing gum, potato chips, enriched rice, beer, vegetable oils, cosmetics and food packaging.
*Dishonorable Mention: Packaged Salad: Although packaged salad is obviously not an 'additive', because it's washed in chlorine that's 20 times stronger than the average swimming pool (with any remaining nutrients destroyed by its modified atmosphere packaging), it's certainly worth noting!
If the above has helped enlighten you about what's really in your food, you might want to contact the FDA and EPA to voice your opinion.
In the meantime, perhaps one question remains: Can we consume small amounts of ANY of the above safely? If the same logic applies to "Can we consume small amounts of rat poison safely?" - The answer is a definitive 'NO.'
These are my thoughts. What are yours? As always, I welcome your feedback.
Thank you very much!
Yours in fitness & health,
S. Hughes
Founder Planet Shark Fitness
http://planetshark.wix.com/planet-shark-fitness
http://www.facebook.com/PlanetSharkFitness
https://twitter.com/PlanetSharkFit
https://pinterest.com/planetshark/fab-fitness-mojo/
Wednesday, June 12, 2013
Banish Cellulite With The Right Foods, Exercise and Hydration!
Banish Cellulite With The Right Foods, Exercise and Hydration!
by Sally Hughes
Founder of Planet Shark Fitness / Certified Fitness Trainer and Nutritionist
Since cellulite affects 90% of women of all shapes and sizes, a frequent question I'm asked is how to reduce it if not eliminate it completely. While there are no magic potions and liposuction can actually make it worse, you can dramatically improve its appearance and quite possibly banish it for good via proper nutrition, exercise and hydration.
In order to fully understand this process, it's not only crucial to know what cellulite is, it's of equal importance to know what might have caused it.
In simple terms, cellulite is a collection of fat that pushes the connective tissue beneath the skin causing 'dimpled' changes in its appearance. Cellulite is far more prevalent in women than men because of differences in the way fat, muscle and connective tissue are distributed under the skin. And while it's a bit more common amongst those who are overweight, many slim women also have cellulite.
Now that you know what cellulite is, the following theories may provide some insight as to why you got it in the first place:
• Hormonal factors such as excessive amounts of estrogen, insulin, noradrenaline, thyroid hormones, and prolactin.
• Genetics including gender, race, slow metabolism, distribution of fat just underneath the skin, and circulatory insufficiency.
• Diets that are deficient in fiber, antioxidants, micro-nutrients and proper hydration yet high in unhealthy fats, simple carbs, sodium and other toxins.
• Lifestyle factors such as too little exercise and too much sitting, smoking and chronic stress.
• Certain clothing may also play a role in that underwear with tight elastic across the buttocks limits blood flow. Since poor circulation is definitely a contributor, avoiding tight clothing, under-garments and even socks may be beneficial.
That said, it's time to reveal the best ways to safely reduce - if not banish - your cellulite - for good!
1. Proper Nutrition: Since cellulite is often caused by poor eating habits, make sure to consume lots of fruits and veggies that contain antioxidants and help your body shed toxins. Berries are particularly good as are bananas, foods rich in vitamin C, healthy fats, and complex carbs. Avoid processed fatty foods which are full of additives, sodium and sweeteners that can cause toxin-overload and lead to more cellulite.
2. Optimum Hydration: A fluid build-up can trigger cellulite, so along with drinking plenty of water (as in 3/4 to 1 ounce per pound of body weight), include 'edible diuretics' in your diet. Try cucumber, celery, onions and asparagus for starters and note that ALL produce bearing large amounts of water will serve you well as good natural diuretics. Potassium supplements may also be beneficial - but ask your doctor first.
3. Better Fitness: YES, you can significantly reduce cellulite if not eliminate it by getting your fitness game on! Best bet? Strength training. Worst bet? Cardio. Strength training is vital in reducing cellulite because it increases muscle tone, decreases body fat, and raises your metabolism like mad. In fact, for every pound of lean muscle you build, you'll burn an additional 50 calories a day - even while you sleep. Although lifting weights might not replace cardio training's benefits for your heart (unless you only rest 30 seconds between sets - in which case it does), doing cardio does not tone muscles - much less build 'em. And since building muscle is a major player in the battle against cellulite, get off that treadmill and squat!
These are my thoughts. What are yours? As always, I welcome your feedback.
Thank you very much!
Yours in fitness & health,
S. Hughes
Founder Planet Shark Fitness
http://planetshark.wix.com/planet-shark-fitness
http://www.facebook.com/PlanetSharkFitness
https://twitter.com/PlanetSharkFit
https://pinterest.com/planetshark/fab-fitness-mojo/
http://yourtrainer.com/strength-and-conditioning-trainers/georgia/atlanta-dunwoody--sandy-springs/s-hughes-30346
by Sally Hughes
Founder of Planet Shark Fitness / Certified Fitness Trainer and Nutritionist
Since cellulite affects 90% of women of all shapes and sizes, a frequent question I'm asked is how to reduce it if not eliminate it completely. While there are no magic potions and liposuction can actually make it worse, you can dramatically improve its appearance and quite possibly banish it for good via proper nutrition, exercise and hydration.
In order to fully understand this process, it's not only crucial to know what cellulite is, it's of equal importance to know what might have caused it.
In simple terms, cellulite is a collection of fat that pushes the connective tissue beneath the skin causing 'dimpled' changes in its appearance. Cellulite is far more prevalent in women than men because of differences in the way fat, muscle and connective tissue are distributed under the skin. And while it's a bit more common amongst those who are overweight, many slim women also have cellulite.
Now that you know what cellulite is, the following theories may provide some insight as to why you got it in the first place:
• Hormonal factors such as excessive amounts of estrogen, insulin, noradrenaline, thyroid hormones, and prolactin.
• Genetics including gender, race, slow metabolism, distribution of fat just underneath the skin, and circulatory insufficiency.
• Diets that are deficient in fiber, antioxidants, micro-nutrients and proper hydration yet high in unhealthy fats, simple carbs, sodium and other toxins.
• Lifestyle factors such as too little exercise and too much sitting, smoking and chronic stress.
• Certain clothing may also play a role in that underwear with tight elastic across the buttocks limits blood flow. Since poor circulation is definitely a contributor, avoiding tight clothing, under-garments and even socks may be beneficial.
That said, it's time to reveal the best ways to safely reduce - if not banish - your cellulite - for good!
1. Proper Nutrition: Since cellulite is often caused by poor eating habits, make sure to consume lots of fruits and veggies that contain antioxidants and help your body shed toxins. Berries are particularly good as are bananas, foods rich in vitamin C, healthy fats, and complex carbs. Avoid processed fatty foods which are full of additives, sodium and sweeteners that can cause toxin-overload and lead to more cellulite.
2. Optimum Hydration: A fluid build-up can trigger cellulite, so along with drinking plenty of water (as in 3/4 to 1 ounce per pound of body weight), include 'edible diuretics' in your diet. Try cucumber, celery, onions and asparagus for starters and note that ALL produce bearing large amounts of water will serve you well as good natural diuretics. Potassium supplements may also be beneficial - but ask your doctor first.
3. Better Fitness: YES, you can significantly reduce cellulite if not eliminate it by getting your fitness game on! Best bet? Strength training. Worst bet? Cardio. Strength training is vital in reducing cellulite because it increases muscle tone, decreases body fat, and raises your metabolism like mad. In fact, for every pound of lean muscle you build, you'll burn an additional 50 calories a day - even while you sleep. Although lifting weights might not replace cardio training's benefits for your heart (unless you only rest 30 seconds between sets - in which case it does), doing cardio does not tone muscles - much less build 'em. And since building muscle is a major player in the battle against cellulite, get off that treadmill and squat!
These are my thoughts. What are yours? As always, I welcome your feedback.
Thank you very much!
Yours in fitness & health,
S. Hughes
Founder Planet Shark Fitness
http://planetshark.wix.com/planet-shark-fitness
http://www.facebook.com/PlanetSharkFitness
https://twitter.com/PlanetSharkFit
https://pinterest.com/planetshark/fab-fitness-mojo/
http://yourtrainer.com/strength-and-conditioning-trainers/georgia/atlanta-dunwoody--sandy-springs/s-hughes-30346
Friday, May 24, 2013
How Social Media, Web Sites and Blogs Help You Lose Weight + Be More Fit and Healthy
How Social Media, Web Sites and Blogs Help You Lose Weight + Be More Fit and Healthy
by Sally Hughes
Founder Planet Shark Fitness/Certified Trainer and Nutritionist
http://planetshark.wix.com/planet-shark-fitness
In order to achieve your ideal health, fitness, and weight loss goals, building a support team to keep you on track is extremely helpful. While this team often consists of family, friends, a workout buddy, and/or a fitness trainer or nutritionist, solid support, fitness tips and inspiration can also be found online. Yet, with SO many web sites and social media portals out there that are focused on health, fitness, and losing weight, where do you find the best fit for your specific goals?
And is it really true that social media, itself, can help you shed pounds plus get more fit and healthy? Engaging in social media is a already a highly time-consuming sedentary task and joining more social communities means you'll be sitting even more (vs. moving your body!) while you do your research. Then again, if you need extra support, social media might just be what you're looking for!
My thoughts behind this theory stem largely from the fact that social media is about connecting with like-minded individuals as well as finding and following experts in any given field. Plus, since you can literally plug into ANY topic of interest including all things health-related, it makes sense that it might help you lose weight, get fit, and become more healthy in general. And while I'm a trainer not a doctor, I have zero doubt certain social media platforms + a few highly respectable web sites - all of which I use - can help you sculpt your body the right way, achieve your weight loss goals, and overcome your specific health and fitness challenges.
Instagram
According to recent social media data, Instagram is currently the world's most popular site for fitness videos. This online mobile photo-sharing, video-sharing and social networking service also enables its users to take pictures and videos plus share them on a variety of social networking platforms such as Facebook, Twitter, Tumblr, Flickr, etc. What this means for you, my dear fitness friends, is that you can more effectively work out anywhere via the app or web site. Because it's super hyper-social, you might very well find a work out buddy and/or make a new friend with similar health, fitness and weight loss goals! What's not to love about that?
Facebook
A great thing about Facebook is that you can follow your favorite fitness mags and get lots of useful info. via your feed simply by 'liking' their page. And if you abide by some of their posts, you WILL see results. Just don't believe everything you read as there's always going to be some conflicting info. whether on Facebook or elsewhere. It's also super cool that you can seek out related groups and find kindred spirits who will support you by searching words like 'fitness' 'health' 'running' 'weight loss', etc. That you can create your own free group or community page and post about your healthy lifestyle journey, weight loss progress, etc. - ALL while connecting with a new support team! - is an added bonus.
Twitter
Not only can you follow the top fitness mags plus health experts and trainers, you can tweet about your efforts and progress in 140 characters or less. To this end, you're creating a mini-food diary - that's public! - which means you'll have some serious accountability. In addition, "Keeping a food diary helps you keep track of what you're eating while realizing what foods you're missing out on," says Tara Diversi, spokeswoman for the Dietitians Association of Australia. Some helpful hashtags to check out next time you’re on Twitter include: #Fitness, #Weightloss, #Health, #Runchat, #YogaADay, #FitBlog, #WeightlossWednesday and #Bodybuilding. Please also consider following me at PlanetSharkTwitter - While I can't post as much as I'd like, ALL tweets are heavily researched and will ideally help you achieve the body you want and deserve!
Pinterest
I can not possibly speak more highly of Pinterest in terms of providing some of the very best inspirational health and fitness images on the net! Whether you seek an inspiring photo, cool fitness quote, nutrition infographic, or general health and weight loss info. - you WILL find it here! Not only do most major health and fitness magazines have a solid presence, you can also find some delish and healthy recipes and work out tips via many Pinterest pages ~ including my own: https://www.pinterest.com/planetshark/fab-fitness-mojo and https://pinterest.com/planetshark/healthy-foodie/
Quora
One of Quora's coolest features is you can ask ANY question (even anonymously) and find a bunch of answers in record light-speed. Granted, like everything else you read online, you'll find some conflicting health and fitness info. Consequently, your best bet is to follow up with further research. I nonetheless love Quora and invite you to read my blog via https://planetsharkfitness.quora.com
Health Blogs
As you probably know, a blog is a regularly updated website or web page, typically one run by an individual or small group, and written in an informal or conversational style. But did you know you know that you can also blog about your own health and fitness adventures for free? Go to http://www.blogger.com's home page to set one up then compose and post entries about your health and fitness progress, challenges, etc. Or do a little googling to find some awesome blogs to follow. Two of my long-time favorites are Coach Calorie (http://www.coachcalorie.com) and Greatist
MyFitnessPal.com
My Fitness Pal holds you accountable for what you eat plus how often you work out while helping you meet potential workout buddies and supportive online fitness friends. Miss a few days posting on the site about working out and eating well? One word: Accountable! YES! They WILL shout that out and you will soon find yourself back at the gym plus eating better. Added Bonus: It's a terrific way to find a new cycling partner, jogging buddy or someone to play tennis with.
Fitocracy.com
Fitocracy connects you to the combined knowledge of over half a million of the world's best fitness coaches, nutrition experts, and other folks from a wide variety of fitness backgrounds. Their tag-line probably sums it up better than I can: "Whether you’re completely new to fitness, trying to lose 20lbs, you’ve run your third New York Marathon, or can bench press twice your own body-weight, everyone has a goal they’re trying to reach. Many Fitocrats, just like you, have already reached that goal." And guess what? They'll help you do the same!
Fitbit.com
The Fitbit 'family' motivates you to stay active, live better, and reach your goals. Their innovative products and online services harness the power of new technologies to help you be more aware of your everyday activities and motivate you to do more. Members get badges when they achieve their goals and you can meet lots of like-minded people plus tweet your results and accomplishments right from the site.
Other Great Online Communities
Sparkpeople, Daily Mile, Bodybuilding.com and Livestrong are some truly great websites with highly engaging online communities / discussion boards where you can interact with other people who have similar health and fitness goals. Check 'em out and start interacting pronto and you'll build your support team and drop those "love handles" in no time!
Summary
Perhaps one of the best aspects of these social media portals and sites is that they're kinda like the Match.com for anyone who wants to lose weight, find cool fitness buddies and become more fit and healthy. To this end, if you engage in some of the above, you'll very likely meet your 'match' of like-minded people with common goals and build a virtual support team who rock your 'fitness world'! (And come to think of it, if you're single, you might also meet your fitness soul mate ~ WOOT!).
These are my thoughts. What are yours? Which sites and social media portals do YOU turn to for support in terms of your specific health, fitness and weight loss goals?
As always, I welcome your feedback and suggestions ~ and bid you the very best!
Yours in fitness and health,
Sally
http://planetshark.wix.com/planet-shark-fitness
http://www.facebook.com/PlanetSharkFitness
https://twitter.com/PlanetSharkFit
https://yourtrainer.com/personal-training/georgia/atlanta/sally-hughes
https://pinterest.com/planetshark/fab-fitness-mojo/
http://www.myfitnesspal.com/planetshark
by Sally Hughes
Founder Planet Shark Fitness/Certified Trainer and Nutritionist
http://planetshark.wix.com/planet-shark-fitness
In order to achieve your ideal health, fitness, and weight loss goals, building a support team to keep you on track is extremely helpful. While this team often consists of family, friends, a workout buddy, and/or a fitness trainer or nutritionist, solid support, fitness tips and inspiration can also be found online. Yet, with SO many web sites and social media portals out there that are focused on health, fitness, and losing weight, where do you find the best fit for your specific goals?
And is it really true that social media, itself, can help you shed pounds plus get more fit and healthy? Engaging in social media is a already a highly time-consuming sedentary task and joining more social communities means you'll be sitting even more (vs. moving your body!) while you do your research. Then again, if you need extra support, social media might just be what you're looking for!
My thoughts behind this theory stem largely from the fact that social media is about connecting with like-minded individuals as well as finding and following experts in any given field. Plus, since you can literally plug into ANY topic of interest including all things health-related, it makes sense that it might help you lose weight, get fit, and become more healthy in general. And while I'm a trainer not a doctor, I have zero doubt certain social media platforms + a few highly respectable web sites - all of which I use - can help you sculpt your body the right way, achieve your weight loss goals, and overcome your specific health and fitness challenges.
According to recent social media data, Instagram is currently the world's most popular site for fitness videos. This online mobile photo-sharing, video-sharing and social networking service also enables its users to take pictures and videos plus share them on a variety of social networking platforms such as Facebook, Twitter, Tumblr, Flickr, etc. What this means for you, my dear fitness friends, is that you can more effectively work out anywhere via the app or web site. Because it's super hyper-social, you might very well find a work out buddy and/or make a new friend with similar health, fitness and weight loss goals! What's not to love about that?
A great thing about Facebook is that you can follow your favorite fitness mags and get lots of useful info. via your feed simply by 'liking' their page. And if you abide by some of their posts, you WILL see results. Just don't believe everything you read as there's always going to be some conflicting info. whether on Facebook or elsewhere. It's also super cool that you can seek out related groups and find kindred spirits who will support you by searching words like 'fitness' 'health' 'running' 'weight loss', etc. That you can create your own free group or community page and post about your healthy lifestyle journey, weight loss progress, etc. - ALL while connecting with a new support team! - is an added bonus.
Not only can you follow the top fitness mags plus health experts and trainers, you can tweet about your efforts and progress in 140 characters or less. To this end, you're creating a mini-food diary - that's public! - which means you'll have some serious accountability. In addition, "Keeping a food diary helps you keep track of what you're eating while realizing what foods you're missing out on," says Tara Diversi, spokeswoman for the Dietitians Association of Australia. Some helpful hashtags to check out next time you’re on Twitter include: #Fitness, #Weightloss, #Health, #Runchat, #YogaADay, #FitBlog, #WeightlossWednesday and #Bodybuilding. Please also consider following me at PlanetSharkTwitter - While I can't post as much as I'd like, ALL tweets are heavily researched and will ideally help you achieve the body you want and deserve!
I can not possibly speak more highly of Pinterest in terms of providing some of the very best inspirational health and fitness images on the net! Whether you seek an inspiring photo, cool fitness quote, nutrition infographic, or general health and weight loss info. - you WILL find it here! Not only do most major health and fitness magazines have a solid presence, you can also find some delish and healthy recipes and work out tips via many Pinterest pages ~ including my own: https://www.pinterest.com/planetshark/fab-fitness-mojo and https://pinterest.com/planetshark/healthy-foodie/
Quora
One of Quora's coolest features is you can ask ANY question (even anonymously) and find a bunch of answers in record light-speed. Granted, like everything else you read online, you'll find some conflicting health and fitness info. Consequently, your best bet is to follow up with further research. I nonetheless love Quora and invite you to read my blog via https://planetsharkfitness.quora.com
Health Blogs
As you probably know, a blog is a regularly updated website or web page, typically one run by an individual or small group, and written in an informal or conversational style. But did you know you know that you can also blog about your own health and fitness adventures for free? Go to http://www.blogger.com's home page to set one up then compose and post entries about your health and fitness progress, challenges, etc. Or do a little googling to find some awesome blogs to follow. Two of my long-time favorites are Coach Calorie (http://www.coachcalorie.com) and Greatist
MyFitnessPal.com
My Fitness Pal holds you accountable for what you eat plus how often you work out while helping you meet potential workout buddies and supportive online fitness friends. Miss a few days posting on the site about working out and eating well? One word: Accountable! YES! They WILL shout that out and you will soon find yourself back at the gym plus eating better. Added Bonus: It's a terrific way to find a new cycling partner, jogging buddy or someone to play tennis with.
Fitocracy.com
Fitocracy connects you to the combined knowledge of over half a million of the world's best fitness coaches, nutrition experts, and other folks from a wide variety of fitness backgrounds. Their tag-line probably sums it up better than I can: "Whether you’re completely new to fitness, trying to lose 20lbs, you’ve run your third New York Marathon, or can bench press twice your own body-weight, everyone has a goal they’re trying to reach. Many Fitocrats, just like you, have already reached that goal." And guess what? They'll help you do the same!
Fitbit.com
The Fitbit 'family' motivates you to stay active, live better, and reach your goals. Their innovative products and online services harness the power of new technologies to help you be more aware of your everyday activities and motivate you to do more. Members get badges when they achieve their goals and you can meet lots of like-minded people plus tweet your results and accomplishments right from the site.
Other Great Online Communities
Sparkpeople, Daily Mile, Bodybuilding.com and Livestrong are some truly great websites with highly engaging online communities / discussion boards where you can interact with other people who have similar health and fitness goals. Check 'em out and start interacting pronto and you'll build your support team and drop those "love handles" in no time!
Summary
Perhaps one of the best aspects of these social media portals and sites is that they're kinda like the Match.com for anyone who wants to lose weight, find cool fitness buddies and become more fit and healthy. To this end, if you engage in some of the above, you'll very likely meet your 'match' of like-minded people with common goals and build a virtual support team who rock your 'fitness world'! (And come to think of it, if you're single, you might also meet your fitness soul mate ~ WOOT!).
These are my thoughts. What are yours? Which sites and social media portals do YOU turn to for support in terms of your specific health, fitness and weight loss goals?
As always, I welcome your feedback and suggestions ~ and bid you the very best!
Yours in fitness and health,
Sally
http://planetshark.wix.com/planet-shark-fitness
http://www.facebook.com/PlanetSharkFitness
https://twitter.com/PlanetSharkFit
https://yourtrainer.com/personal-training/georgia/atlanta/sally-hughes
https://pinterest.com/planetshark/fab-fitness-mojo/
http://www.myfitnesspal.com/planetshark
Tuesday, May 7, 2013
S.P.R.I.N.G. Into Fitness
by Sally Hughes
Founder of Planet Shark Fitness / Certified Fitness Trainer & Nutritionist
Spring's in full-swing and summer swimwear season is rapidly approaching. If you're like most people who resolved to get in better shape on January 1, 2013, this has already dawned upon you and you're most likely assessing your resolution's progress right about now.
S. Stop Beating Yourself Up!
Ok. So we're five months into the New Year and you're still the same size you were this time last year - or worse yet - even bigger! Stop beating yourself up. You're human and it's not necessarily your fault. For starters, there's a ton of misinformation regarding diets and fitness out there and when you want to lose weight it's especially easy to fall prey to the latest gimmicks, fads, and trends. Plus, since so many food labels are misleading these days, unless you have a degree in nutrition, it's unlikely you realize the amount of junk you're ingesting in the name of 'low-fat', 'organic', 'natural' etc. And if all this nutritional nonsense wasn't bad enough, there's all those fitness magazines brainwashing you about getting 'bikini ready abs' by doing endless crunches, etc. Bottom line: Great abs are built in the kitchen. Want great abs? Eat right. Want to lose body fat? Strength train and boost your metabolism. Want to eternally hate working out and be in the same boat next year? Do cardio!
P. Pace Yourself!
Just as you didn't gain 20 lbs. overnight, neither shall you lose it. Be patient and pace yourself. Set a reasonable goal of losing 1/2 to 1 pound of fat per week. Better yet, throw out your scale and rely upon how your clothes fit. If you simply can't bear to toss the scale, remember this rule: To lose one pound each week, you need to maintain a weekly 3500 calorie deficit. If calorie crunching such a high number isn't your thing, break it down. By merely averaging a 100 calorie daily deficit for one year - without altering anything else you do, you'll automatically be 10 pounds lighter one year from today. Granted, if you've been strength training as you should be - the scale (which you've ideally thrown out!) - might make you wonder. Bottom line: Even if you're the same weight, you'll be much more compact because muscle is far more dense than fat.
R. Release Your Old Habits!
More often than not, it's the little things we repeatedly do that add up to either great success or some sort of self-sabotage. In order to join the former band of happy campers, it's essential to release your old habits once and for all. Whether it's that super sugary frozen caramel drink you keep buying at Starbucks in the name of 'coffee', too many dinners out and not enough home-cooked meals, or convincing yourself that you have no time to work out, it's time to change things up! As Albert Einstein so eloquently put it: "The definition of insanity is doing the same thing over and over and expecting different results." Bottom line: To think your health, fitness and weight loss efforts operate differently is even more insane, period.
I. Ignite Your Inner Winner!
We all have a winning spirit within but it's up to each of us to ignite our own. No one can do this for you. Not your gym. Not your trainer. Not your significant other. In order to achieve the body you want, you must simply take charge. Don't think you can... Know you can! Aim to win, keep your eyes on the prize and visualize your success. You are in full control of what you consume as well as your activity level and you'll be astounded by what sheer will can accomplish. Bottom line: The ball is in YOUR court - so stop making excuses and ignite your inner winner!
N. Never Doubt Your Dream!
Yes, it's daunting. Of course, it's frustrating. But you have choices here. Either give up on your dream body, keep dreaming about it (without working for it), or GO FOR IT! Again, while it might take some time and will certainly take some effort, you CAN do it. Start by making small changes: drink more water, eat more fiber, get a good night's sleep and move your body every single day - and the rest will soon take care of itself. Bottom line: Your 'dream body' is only a dream if you allow it to be.
G. Get Up and Go!
Last but not least: Get up and go! The more you move your body, the more it will literally crave movement. The less you move it, the more it will increase your inability to move. Want knee replacement surgery at age 40? Keep on dragging that extra weight. Ready for diabetes? Do the same. Looking for a host of coronary health issues. Ditto. But it doesn't have to be this way because you have the power to get up and go RIGHT NOW! Remember: Every day, you're either getting stronger or allowing deterioration to set in. The choice is yours. Bottom line: It's not about New Year's resolutions or summer swimwear season after all - it's about you and your lifelong health.
Thank you very much for reading this. As always, I welcome your feedback and salute your health and fitness efforts.
Yours in fitness & health,
Sally
Founder Planet Shark Fitness
http://planetshark.wix.com/planet-shark-fitness
http://www.facebook.com/PlanetSharkFitness
https://twitter.com/PlanetSharkFit
http://planetsharkfitness.blogspot.com
https://pinterest.com/planetshark/fab-fitness-mojo/
http://www.myfitnesspal.com/planetshark
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