I
don't think you'll be shocked if I tell you it's important to eat right and
exercise to be healthy and stay at a normal body weight.
But
what you may not realize is that there are a whole lotta ways that
good-intentioned people screw up that magic formula...
And
end up sicker and fatter as a result.
What
doesn't help this situation is that the mainstream medical community is not
well-versed in exercise physiology, and their education in nutrition is
basically non-existent.
So,
many people are left on their own, and fall victim to fads or exaggerated
claims by food company advertisements.
Here
are five common exercise & nutrition "boo-boos" that people
make, as well as ways to turn them around so your good habits start showing
on YOUR body!
Mistake #1: Not
enough good fats
Yes,
exercise does help burn fat...the excess fat that makes up your muffin top
or spare tire.
But
that does NOT mean that you don't need fat in your diet! It's important to
understand the difference here.
The
excess fat stored in your adipose tissue (common areas are around
the middle and on the hips and thighs), is most commonly the
result of these 3 things:
1- Eating too many refined
carbohydrates such as white flour, processed grains, sweets, and other
sugar-containing foods;
2- Eating trans-fats (the
health-wrecking fats found in margarine and processed and fast foods);
AND
3- Having too few antioxidants
in your system.
In
other words, (good) fat does NOT make you fat! On the contrary,
your body NEEDS good fats.
Here
are some of the important roles fats serve in your body:
- They provide energy and help
increase your metabolic rate (so you burn MORE calories--not less!)
- Fats carry the fat-soluble vitamins A, D, E and K
- They delay stomach emptying, so you feel fuller longer (and are more
likely to take OFF weight!)
- They supply the fatty acids needed for cell growth and smooth,
young-looking skin
- Fats form the structural components of brain cells and myelin, the
insulating sheath that surrounds nerve fibers
- They cushion and protect your organs
- They are essential for proper brain function
Sources
of good fats include fatty fish, lean meats, eggs, butter, nuts, seeds,
avocado and olive oil.
Mistake #2:
"I've earned it!"
I
used to teach aerobic dance in the 80's (yes, complete with headband,
tights and leg warmers) and I remember a group of (overweight) women who
would come to my classes, work hard for an hour, then go to Friendly's for
an ice cream sundae afterwards because "they earned it."
Yes,
and as you would suspect, none of them lost an ounce.
While
regular exercise does give you a little more leeway to enjoy an occasional
"treat" without worrying about packing on the pounds, it is not a
license to indulge in dessert every night or start piling the food a mile
high on your plate.
Mistake #3: Gatorade
and other "sports" drinks
Sports
drinks are designed to help replace carbs and electrolytes that you sweat
out through a long, intense workout (90 minutes or more), or when you are
exercising in very hot, humid weather, or when you are sweating profusely.
But
thanks to creative marketing and yummy flavors, people gulp these drinks
FAR more often than they're needed.
Consider
this:
A one-cup (8 oz.) serving of Gatorade has about 50 calories and 107 mg. of
sodium. But what many people don't realize is the average bottle holds 20
oz., or 2-1/2 servings.
So
just one "small" bottle of Gatorade has 125 calories and a
whopping 268 mg. of sodium.
If
it follows an intense workout like I described above, that's one thing. But
if you've just taken a stroll around the block, you haven't even come close
to burning 125 calories and you're pumping sodium into your body that it
doesn't need (and increasing your high blood pressure risk).
For
lighter or shorter workouts, water is best.
Mistake #4: Recovery
chow
It's
true that you should help your body recover by replacing nutrients after a
workout, especially if you've had an intense training session.
But
note that "recovery" does not mean "chow down."
Many
people completely negate the health benefits and calorie burning of their
workout by eating "sports bars," then a meal that could choke a
horse.
Sports
bars are fine, but only if you're not going to be having a meal for a few
hours and you need something substantial to tide you over.
If
you will be eating a meal soon, having a piece of fruit or a small handful
of almonds post-workout is a better choice.
And
just like I mentioned in #2 above, just because you've worked out doesn't
mean you should be overeating under ANY circumstances.
Mistake #5: Protein,
protein and more protein
So
many people just think protein-protein-protein after working out.
While
protein IS important to help recover and rebuild after exercise, so are all
the other types of foods!
Fresh
fruits and vegetables are also crucial, as they supply a variety of
nutrients and antioxidants and are a natural source of hydration.
Fats
are vital to help reduce inflammation and help your muscles heal.
And
certainly, good carbs (whole grains) can help you refuel after exercise.
A
variety of healthy foods is best, my friend.
Help your workouts
start to show on YOUR body
Nothing
can replace a healthy diet and regular exercise for creating good health
and maintaining a normal body weight.
And
the good news is, it's easy to eat for great health AND success in your
workouts!
Here
are 3 keys to help YOUR workouts start to show on your body:
1) Improve your digestion for
MUCH higher energy
Nothing
your body does demands more energy than digestion. So if your digestion is
poor, your body is burning up lots of energy just to get the job done.
And
that can mean very little energy remaining for your workout!
Plus,
inadequate digestion can lead to poor nutrient absorption too, which can
also leave you too pooped to pop and facing deficiencies.
Now,
the key to having good digestion is to eat meals comprised of a variety of
real, nutritious foods that your body can easily digest.
Unfortunately,
the typical meals that most people eat could not be digested efficiently
even if their GI tract was as strong as a group of power-lifters.
But
the Great Taste No Pain
system shows you how to structure high-energy, easy to digest meals
that your taste buds will love!
When
you eat combinations of foods that can be broken down efficiently by your
stomach and intestines, your system doesn't NEED to use up all your energy
for digestion.
That
leaves LOTS more energy for your workouts!
Plus,
you'll help encourage proper absorption of essential nutrients too, which
will help ensure your body has what it needs to keep YOU moving 24/7!
2) Consider Omega-3
supplementation
As
I mentioned above, fats are crucial to your health.
And
Omega-3 essential fatty acids are the KING of great fats!
Studies
have shown that people who maintain a rich supply of Omega-3 EFAs remain
free of cardiovascular disease and other degenerative conditions (including
arthritis and other aches and pains) far longer than those with lower
Omega-3 levels.
That
translates into feeling GREAT and staying active well into your golden
years.
And
for a great source of Omega-3 EFA's, VitalMega-3
is your ticket.
The
recommended 2 gel caps a day dosage gives you 2,000 mg of pure quality fish
oil, including 1,200 mg of Omega-3 essential fatty acids.
And,
unlike dangerous drugs from the pharmaceutical companies, Omega-3 fish oil
is natural, safe and good for you in SO many ways.
3) Consider Vitamin B12
supplementation
Vitamin B12
is an important catalyst in your metabolism that generates your body's
energy from fats and sugars.
Unfortunately,
it's also a very common deficiency--especially with vegetarians, people who
use antacids, people who have had gastric surgery and the elderly.
When
you're low in B12, your body has trouble producing energy as efficiently as
it should...and you can end up quitting on your workouts as a result.
Your
doctor can do a simple test to see if you're low in B12. If you are and
changes to your diet aren't enough, don't just think that pills or shots
are your only options. B12 pills have been shown to have limited
absorbency rates and shots are painful and expensive.
Instead
there is another very effective option for B12 supplementation that costs
far less than shots, is convenient and has far better absorbency than pills.
It's
Hydroxaden
2.5.
Hydroxaden
2.5
is a convenient vitamin B12 nano spray that gives you the 2.5 mg of B12
(in the form of hydroxocobalamin)
suggested by many health experts. Just five sprays under your tongue each
day is all it takes.
Put these 3 exercise-nutrient
strategies in place and I'm sure you'll start to reap the benefits VERY
soon (like Sandra did below)!
To
your health,
Sherry
Brescia
PS: We're now on
Facebook! Like us here:
- https://www.facebook.com/GreatTasteNoPain.HolisticBlendsInc
PPS: Sandra's down 5
pounds and is swimming 3 times a week!
Hi Sherry,
Since starting your fabulous Great Taste No Pain
program, I feel great.
I've gone from waking in the
night with heartburn pain and indigestion during the day, to feeling no
pain or indigestion at all! I guess fate led me to your program via a
website I was viewing and I got curious.
Your program has led me on a
new path to wellness. I have also Iost 5 pounds--yippee!
I also go to Aqua Fit at the
local pool 3 times a week and have more energy to do that being on your
program.
Thanks to your program I am
going to cancel my gastroenterologist appointment that is being made for me
by my doctor.
Kudos to you and your crew!
Sincerely
Sandra
********************
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