There are many reasons for the obesity epidemic in the US. One reason is "Nutrient
imbalance!". You need to reduce your portion size and the amount of calories you
consume and the quality of foods you eat. You need to do a nutritional analysis of a
"typical breakfast: One large bagel with three table spoon of cream cheese (many
people put twice the amount or more on their bagel), comes to 700 calories! That's 700
empty calories since there are virtually not nutrients in those 700 calories. What if
you have this instead of the bagel:
1 medium banana 90 calories
1 English muffin 90 calories with one table spoon of low sugar jam...150 calories
1 cup of oatmeal 150 calories
1 cup of cheerios 340 calories
The healthy alternative is half the calories and provides a rich nutrient profile . You
can substitute the banana for blueberries or other nutrient dense foods for variety. If
you focus on replacing high calorie "empty nutrient" foods with low calorie "nutrient
dense" foods, you can lose weight and dramatically improve your health. You can
remove process foods from your diet that are typically low in nutrients and high in fat,
sugar and or/salt and undesirable preservatives, dyes and other toxins.
Instead focus on these nutrient dense alternatives: apples, avocado, beans,
blueberry, broccoli, dark chocolate (it has 5 times the amount of flavonols as an
apple, but it is high in calories, so limit consumption to 100 calories per day), garlic,
dark honey, kiwi, oats, extra virgin olive oil,, onions, oranges, pomegranates,
pumpkin, wild salmon, soy (should be limited in men) due to estrogen production.
Spinach, tea, tomatoes, turkey (skinless breast), walnuts (all nuts have benefits,
yogurt (natural low or non-fat)
Obesity accounts for 300,000 deaths annually in the USA. No government subsidize
health care program, HMO, drug or physician can prevent these deaths! The power to
live a longer, healthier more productive and healthier live rests solely in your
shoulders. In order to save you and your love ones from a future of disease, disability
and dysfunction, you will need major lifestyle changes. You will need to consume less
and exercise more. You will need to decrease your consumption of saturated fats,
omega 6 fatty acids, and trans fatty acids and increase your consumption of omega 3
fatty acids. You need to decrease the consumption of all processed junk-foods, fast
foods many caned, boxed, and frozen foods, TV dinners boxed sugary cereals, etc;
and increase fruits, vegetables, lean meats, fish, antioxidants and whole food
consumption.
Decreasing caloric intake, eating healthy and increasing exercise activities can
dramatically improve your life. Recent research shows that physically active 90 years
old have performed better in all 10 components of fitness (strength, speed, power,
anaerobic and aerobic endurance, agility balance coordination, flexibility and body
composition) that physically inactive 30 years old!
Research also shows that it is never to late to start. Using the exercise science
training principles learned at Shapes R In can help you to effectively and safely
regenerate virtually all your muscles and re strengthen your core. Once you can
achieve 3000 calories per week of moderate to intense exercise, you will see 100%
improvements in triglycerides, LDL (low density lipoprotein) HDL (high density
lipoprotein) blood pressure, resting heart rate, aerobic capacity, and virtually all
medical and health markers.
At 3000 calories per week you can become virtually immune to over 65 diseases,
disabilities and dysfunctions!
My goals as a personal fitness trainer is to encourage every man, woman and child to
begin and maintain a healthy weight loss (fat loss) and exercise program. Long term
health, longevity and disease prevention lies in exercise and nutrition- Not DRUGS!!
To your health!
Jose Fuentes/CSCS/IFPA Master Trainer/IFPA Sports Nutrition Certified Trainer
NEWSLETTER of March 2009
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