Tag: www.RockYourBody.com

March 26, 2012

The Leanest Cut of All

delicous!

Is it possible to eat beef on a regular basis and not get beefy in the process? Absolutely, says an article that appeared in a supplement to the October 2005 issue of Tufts University Health & Nutrition Letter. The trick is to select the right cut of beef and to exercise portion control.

Here’s a look at 10 of the leanest cuts, which, according to the National Cattleman’s Beef Association, contain on average only 1 more gram (g) of saturated fat than a skinless chicken breast per 3-ounce serving:

1. eye round (1.4 g saturated fat, 4 g total fat)

2. top round steak (1.6 g saturated fat, 4.6 g total fat)

3. chuck mock tender steak (1.6 g saturated fat, 4.7 g total fat)

4. bottom round (1.7 g saturated fat, 4.9 g total fat)

5. top sirloin (1.9 g saturated fat, 4.9 g total fat)

6. round tip (1.8 g saturated fat, 5.0 g total fat)

7. 95% lean ground beef (2.4 g saturated fat, 5.0 g total fat)

8. brisket (flat half) (1.9 g saturated fat, 5.1 g total fat)

9. shank crosscuts (1.9 g saturated fat, 5.4 g total fat)

10. chuck shoulder roast (1.8 g saturated fat, 5.7 g total fat)

—
original article from IDEA Fitness

Comments Off

March 24, 2012

Army Steps Up Efforts to Get New Troops Fit

Shape Up, Soldier!

Soldiers can still find pancakes on the chow line at the U.S. Army’s Fort Leonard Wood training facility in Missouri. But now they’re made with whole-grain batter — adding more fiber and protein.

Courtesy from NPR Health

The new focus on nutrition is part of a ‘Fueling the Soldier’ initiative that aims to teach soldiers to make healthier choices during military training and in combat.

“The Army must treat our soldiers as tactical athletes to improve not only physical training but also trying to get them to adapt the right nutritional aspects to help prepare them for the battlefield and for their life,” Lt. Gen. Mark Hertling said in a statement.

Hertling is overseeing an overhaul of physical readiness training. In fact, the Army is tossing out the old training manuals, and taking a new approach to basic training.

Gone are the long endurance runs, which officials say can lead to injuries in new recruits who aren’t accustomed to the mileage.

Instead, soldiers will be coached by trainers to do a whole range of exercises that build core strength, flexibility and endurance. Training will be tailored to a soldier’s level of fitness.

A new cafeteria Fort Leonard Wood was also unveiled today. As soldiers walk down the cafeteria line, they see foods marked with red, yellow or green labels.

Green marks high-performance foods, and posters nudge the soldiers to “Go For Green” frequently.

In addition, the cooks have turned off fryers and started baking more entrees. They’re also adding lots of ‘nutrient-dense’ menu options made from fresh food.

To help reinforce these messages, drill sergeants will give one-hour courses in “performance nutrition.” Maybe Shots can invite them over for dinner with our kids?

Why the change in approach? Well, army recruits mirror the general population, which is trending toward the ‘heavier’ side—to put it politely.

More than 9 million Americans of prime recruiting age are too heavy to join up, according to Mission: Readiness, a group of retired senior military officials pushing for better fitness for young people.

Enlisted men and women are no exception. A 2008 Department of Defense survey found that 38 percent of people enrolled in the military health system were overweight or obese.

The new training plan incorporates physical therapists and sports trainers at the unit level to promote proper techniques and injury prevention

If you’d like to see how the Army is putting its soldier-as-athlete model into action, you can download a free iPhone app called “Army Physical Readiness Training.” It was developed by programmers at the U.S. Army Center of Excellence at Fort Gordon, Ga.

The Army plans to make the changes at its other training installations in Fort Sill, Okla.; Fort Benning, Ga.; Fort Jackson, S.C.; and Fort Knox, Ky. in the coming months

—

Original Article from NPR Health

Comments Off

March 23, 2012

Low-Fat Beats Low-Carb For Heart Health

Filed under: Uncategorized — Tags: AHA, best personal trainers in las vegas, blood pressure, cardio, cardiovascular system, carol strom, ed keller, Encore Fitness, encore fitness las vegas, encore personal traing, encore personal training, exercise, fitness, healthy lifestyle, heart, hypertension, Las Vegas Athletic Clubs (LVAC), Las Vegas Personal Training, low-fat diet, nathan minor, nutrition, personal trainer las vegas, PhD Custom Meal Plans, rockyourbody.com, weight loss, www.RockYourBody.com, Yoga — Encore Personal Training @ 2:15 pm

image courtesy from bannerhealth.com

For people at risk for hypertension, reducing fat intake may be key to protecting the heart. According to a study published in the American Heart Association’s journal Hypertension, a low-fat diet is more effective than a low-carbohydrate diet in reducing the risk of developing hypertension, a precursor to cardiovascular problems such as atherosclerosis.

When the two types of diets were compared in apparently healthy participants, the low-fat diet was the winner at improving blood pressure markers, such as blood flow in the arteries. This led the researchers to conclude that low-fat diets “may confer greater cardiovascular protection” than low-carb diets.

—
source: IDEA Fitness

Comments Off

March 22, 2012

Hot Salsa Tip

Hot Salsa!

Did you know that salsa has surpassed ketchup as America’s favorite condiment? Salsa can spice up all kinds of bland meals. Stir in a jar of your favorite salsa to add some zing to a pot of kidney, white, pinto, red or black beans; then top with a dollop of sour cream for a unique, high-fiber side dish.

Comments Off

March 21, 2012

How to Stop Yourself Eating from Boredom

People who struggle with their weight are often prone to “emotional eating”, consuming food as a response to mental triggers rather than physical hunger. Often, dieters fail to lose weight not because their diet plan itself is flawed, but because they are knocked off course by feeling stressed, tired, upset or bored.

The last of these is an especially common cue for many people to eat. For some, it’s a habit learned in childhood (“I’m bored, mum!” – “Run down to the shop and buy yourself a candy bar, then.”) For others, it’s a reaction to the dull parts of adult life: munching on biscuits while rocking the baby to sleep, or getting yet another handful of chocolates because the afternoon is really dragging at work.

Avoid Snacking When You’re Bored

When you find yourself thinking, “I’m bored, maybe I’ll have a cookie,” then get straight out of that mindset:

If you’re genuinely hungry, have some fruit or a small sandwich.
Cravings can be beaten, just by sitting them out. Force yourself to wait 20 minutes before getting that snack, and nine times out of ten, you’ll no longer want it.
Find something to do – ideally, an activity that makes it hard to eat at the same time.

Understanding Your Danger Points

Keep a food diary for a couple of weeks, and write down not only what you ate and when, but why you ate. (Hunger, because friends were eating, because it was lunch-time, boredom, stress..?)

When are you most likely to eat from boredom? Maybe it’s when you have to hang around at home, waiting for a delivery. Or perhaps it’s when you get in from work and you’re waiting for your partner to come home. Once you’ve figured out the pattern, work out how to change it!

Find a hobby or interest to occupy you, if you’ve got too much time on your hands
Use those “hanging around” moments, to blitz through all the little jobs you keep putting off (cleaning the oven, anyone?)
If you’re regularly twiddling your thumbs at work, see if there’s a stressed colleague who could use your help.

What are your tips for avoiding boredom-induced snacking?

—

Article courtesy of: diet-blog
Image courtesy from: Tony Jalicea

Comments Off

March 19, 2012

6 Fitness Tips to Follow While Traveling

If on the whole you make the effort to eat healthy and have an effective exercise regime, you are likely to be concerned that any travel plans will derail this process. So here are some tips that will help you continue with your fitness programs even when you travel.

1. Do some homework before you leave. Check if the hotel that you plan to stay in has gym facilities or a pool and so on (depending upon your preferred workout activity).

2. Remember to pack workout clothes and shoes. This will remind you to work out and also make it convenient to hit the gym or simply head out for a walk wherever you are staying.

Workout shoes can be bulky so rather than carrying them in your baggage, you can simply wear them when you travel and instead pack the other less bulky shoes into your bag.

3. Carry a jump rope or a couple of dumbbells or kettle bells with you. A session with the jump rope can be a really strenuous workout in a short time, and doing a few weights with dumbbells or even lifting some bottles of bottled water can be a good workout.

4. Do other exercises that don’t need equipment – pushups, leg raises, squats, lunges and stair climbing are all easy to do wherever you are.

5. When eating out, order items that are steamed, grilled or poached. Avoid the items that are fried or calorie rich – if it says ‘crispy’ or ‘golden’, it’s probably been deep-fried, if it says ‘rich gravy or dressing’ that means high in calories too.

Also remember if it is a salad you’re ordering, ask for vinaigrette dressing rather than a cream or mayo-based one. Order small portions and opt for fruit instead of a confection at the end of the meal

—
Courtesy from FitnessHealthZone

Comments Off

April 30, 2011

Tall, obese men at higher risk for blood clots

Tall men, especially if they are obese, are at a greater risk for blood clots than shorter, normal-weight men, suggests a new study. (AFP / Getty Images / April 29, 2011)

Tall and obese men appear more likely to develop venous thromboemoblism, which can lead to a potentially lethal blood clot in the lungs, according to a study published Thursday.

Researchers from the University of Tromso in Norway analyzed height and weight data from 26,714 people and assessed the incidence of venous thromboembolism over 12-1/2 years. In that time, 461 people developed the condition, in which a blood clot (or thrombosis) forms in a deep vein, usually in the thigh, and can move into an artery in the lung. Here’s a basic explanation of the condition fromPatient Health International and a detailed look, including risk factors, from Cleveland Clinic.

In the lung, the clot (called a pulmonary embolism) blocks blood supply and can lead to death. The American Heart Assn. offers this look at venous thromboembolism incidence and fatality statistics.

It begins: “Venous thromboembolism occurs for the first time in about 100 per 100,000 persons each year in the United States. About one third of patients with symptomatic VTE manifest pulmonary embolism, whereas two thirds manifest deep-vein thrombosis alone.”

The new research suggests that being either obese or tall, or the combination, puts men at greater risk for the condition compared to short (5 feet 7.7 inches or shorter), normal-weight men. Men who were obese and taller than 5 feet 11.7 inches were at fivefold greater risk of a blood clot, and men who were tall but of normal weight had a 2.6 times greater risk. Short, obese men had a 2.1 greater risk than short normal-weight men for a blood clot.

Yes, women too: Obese women, short or tall, had a slightly greater risk of a blood clot, scientists reported in Arteriosclerosis, Thrombosis, and Vascular Biology. Tall normal-weight women didn’t have increased risk.

Obesity is already a well-known risk factor for deep-vein thrombosis, but researchers aren’t sure why tall people would be more prone to such clots. The lead author of the study, Sigrid Braekkan, offers an explanation in a press release:

“In tall people the blood must be pumped a longer distance by the calf-muscle pump, which may cause reduced flow in the legs and thereby raise the risk of clotting,” Braekkan said.

There’s nothing a man can do about his height, so researchers say big men – and short ones, of course — should try to stay slim.

In the meantime, here are a few tips for preventing blood clots from the Agency of Healthcare Research and Quality:

— Don’t remain sedentary for more than an hour.

— On plane trips, get up from your seat and move around.

— Try not to cross your legs

— Wear loose-fitting clothing

— Reduce salt in your diet

And here are some tips from the same agency on preventing venous thromboembolsim in the hospital. There, it’s the most common cause of preventable death.

Comments Off

April 29, 2011

Interval training may help obese and overweight people slim down

Filed under: Uncategorized — Tags: best personal trainers in las vegas, boot camps, cardio, cardiovascular fitness, carol strom, Encore Fitness, encore fitness las vegas, encore personal training, encore training las vegas, exercise, fitness, health, Las Vegas Athletic Clubs (LVAC), LVAC, lvac personal trainers, Nevada health & fitness, personal trainer, personal trainers in las vegas, personal training, PhD Custom Meal Plans, rockyourbody.com, vascular system, weight loss, www.RockYourBody.com — Encore Personal Training @ 9:45 pm

A group cycling class can offer high-intensity cardiovascular training. (Jewel Samad / AFP/Getty Images)

The one-two punch of high-intensity exercise and healthful eating was helpful in getting overweight and obese people to slim down, a study finds.

The study, presented this week at the National Obesity Summit in Montreal, Canada, focused on data on 62 overweight and obese men and women involved in a nine-month program at the Montreal Heart Institute. The participants engaged in two to three weekly one-hour supervised exercise sessions and were instructed on how to follow a Mediterranean diet.

The exercise sessions concentrated on high-interval training, or alternating between short periods of vigorous workouts and rest periods. Interval training has been shown in some studies to promote weight loss as it boosts cardiovascular health. Participants had a five-minute warm-up followed by repeated bouts of exercise at 80% of peak effort. Those were interspersed with brief recovery periods, and the workout finished with a five-minute cool-down. In addition, the study subjects did a 20-minute weight training circuit and were encouraged to do one or two moderate 45-minute exercise sessions a week.

At the end of the study, the men and women on average lost 5.5% of their body mass, reduced waist circumference by 5.15% and increased cardiovascular capacity by 15%. They also had an average 7% decrease in LDL (bad) cholesterol and an 8% increase in HDL (good) cholesterol.

In the study the authors concluded that the supervised twice-weekly interval training program “appeared feasible, safe and time-efficient in this obese population.”

Comments Off

April 15, 2011

7 Breakfast Foods to Swap In, Not Out

Is breakfast really the “most important” meal of the day? Maybe, at least that’s what they told us in health class.

So if breakfast is the first meal of the day and you’re trying to lose weight, it’s probably a smart idea to make your first meal a good one.

And since most dieters judge food by two simple factors: fat and calories. Here are seven foods you should ditch and seven foods you should switch to if you’re looking for a better breakfast.

English Muffin or Bagel?

Sorry, but a bagel with a schmear of cream cheese just isn’t Kosher – at least not for dieting. You’re better off switching to toasted nooks and crannies dripping with melted butter.

*English Muffin, with butter
5.8g total fat
189 calories

Bagel, with cream cheese
8g total fat
436 calories

Apple or Banana?

Let’s face it, both apples and bananas are awesome – probably the healthiest foods on this list – but, if you’re looking to cut calories, go with the apple.

*Apple
0.17g total fat
50 calories

Banana
0.33g total fat
100 calories

Blueberry Yogurt or Oatmeal?

Even without the “probiotics,” eating a light yogurt is smarter than a bowl of old fashioned oatmeal.

*Dannon Light’n Fit Blueberry Yogurt (6oz)
0g total fat
80 calories

Old Fashioned Quaker Oats, with water (1/2 cup)
3g total fat
150 calories

Coffee with Skim Milk or 2% Milk?

For most people, missing their morning coffee is grounds for murder. So please, drink up! But make sure you stick with non-fat milk, not 2%

*Starbucks Coffee, with non-fat milk (short)
0g total fat
35 calories

Starbucks Coffee, with 2% milk (short)
2g total fat
50 calories

Wheaties or Raisin Bran?

One cereal uses professional athletes to push product. Another is peddled by the sun. The sports stars win, go with a bowl of Wheaties.

*Wheaties (1 cup)
1g total fat
110 calories

Raisin Bran (1 cup)
1.3g total fat
190 calories

Turkey Bacon or Pork?

It isn’t real bacon – it might not even taste like it – but the fat and calories don’t lie. Spare a pig, eat a turkey!

*Butterball Bacon-Style Turkey (1 slice, 18g)
3g total fat
40 calories

Pork Bacon (3 slices, 19g)
7.9g total fat
103 calories

Grapefruit Juice or Orange Juice?

Grapefruit juice might not taste as sweet, but choke it down. It’s better than orange juice. And when you drink grapefruit juice, it’s less likely to squirt in your eye.

*Tropicana Grapefruit Juice (8 fl oz)
0g total fat
90 calories

Tropicana Orange Juice (8 fl oz)
0g total fat
110 calories

Comments Off

April 8, 2011

“Vegetarian” Diets Reduce Heart Risks

Eating a meat-free diet may lower your risk of developing heart disease, suggests a new study, helping to lessen the likelihood of metabolic syndrome.

Metabolic syndrome is a collection of diseases that contribute to cardiovascular disease, including diabetes, obesity, and high blood pressure.

Researches found vegetarians had better blood sugar, blood fat, blood pressure, waist size, and body mass measurements than non-vegetarians.

In the study, 23 out of every 100 vegetarians were found to have at least three metabolic syndrome factors, compared with 39 out of every 100 non-vegetarians and 37 out of every 100 semi-vegetarians.

For the study, published in the journal Diabetes Care, scientists analyzed the diet of three different groups of people: vegetarians, non-vegetarians, and semi-vegetarians; in total, more than 700 adults.

The researchers used a questionnaire to obtain information on participants’ eating habits. People were classified as vegetarian, eating meat less than once a month; semi-vegetarian, eating meat less than once a week; and non-vegetarians. However, the term “vegetarian” is incorrectly defined; true vegetarians never eat meat.

Results showed vegetarians had an average body mass index (BMI) of 25.7. Unlike non-vegetarians who had an average BMI close to 30. Semi-vegetarians’ BMI fell between the vegetarians and non-vegetarians.

A BMI between 25 and 29 is considered overweight and a BMI from 30 and up is obese. Normal weight is between 18.5 and 25.

The findings remained steady when researchers combined all the readings to determine the risk of metabolic syndrome.

In 2008, Vegetarian Times reported that 7.3 million Americans follow a vegetarian diet: 59% are female, 41% are male. As of 2009, the total U.S. population was nearly 308 million.

According to the American Heart Association, a vegetarian diet – with its heavy vegetable consumption and low intake of saturated fat from animal products – has been shown to reduce the risk of heart disease, heart attack, obesity, high blood pressure, and some forms of cancer.

Article courtesy from diet-blog
Image courtesy from first reason blog

Comments Off

Older Posts »

The Encore Fitness Blog Resources and information from top Las Vegas personal trainers, fitness and dietary experts. Carol Strom.

March 26, 2012

March 24, 2012

Shape Up, Soldier!

March 23, 2012

March 22, 2012

March 21, 2012

Avoid Snacking When You’re Bored

Understanding Your Danger Points

March 19, 2012

April 30, 2011

April 29, 2011

April 15, 2011

April 8, 2011