10 Best Nutrition Secrets-

   1. Drink a second cup of coffee.:
It might lower your risk of adult-onset diabetes, according to a study in the American Journal of Clinical Nutrition.
   2. Keep serving dishes off the table.:
Researchers have found that when people are served individual plates, as opposed to empty plates with a platter of food in the middle of the table, they eat up to 35 percent less!
   3. Think before you drink. :
The average person drinks more than 400 calories a day—double what he or she used to—and alone gets around 10 teaspoons of added sugar every single day from soft drinks. Swap out sweetened teas and sodas for no-cal drinks and you could lose up to 40 pounds in a single year!

   4. Practice total recall.:
British scientists found that people who thought about their last meal before snacking ate 30 percent fewer calories that those who didn't stop to think. The theory: Remembering what you had for lunch might remind you of how satiating the food was, which then makes you less likely to binge on your afternoon snack.
   5. Eat protein at every meal.:
Dieters who eat the most protein tend to lose more weight while feeling less deprived than those who eat the least protein. It appears that protein is the best nutrient for jump starting your metabolism, squashing your appetite, and helping you eat less at subsequent meals.
   6. Choose whole-grain bread. :
Eating whole grains (versus refined-grain or white bread) has been linked to lower risks of cancer and heart disease.
   7. Think fish.:
Consuming two 4- to 6-ounce servings of oily fish a week will sharpen your mind. Among the best: salmon, tuna, herring, mackerel, and trout. They're high in docosahexaenoic acid (DHA), which may reduce your risk of Alzheimer's. Study participants who had high blood levels of DHA also performed better on nonverbal reasoning tests and showed better mental flexibility, working memory, and vocabulary than those with lower levels.

  8. Cut portions by a quarter.:
Pennsylvania State University researchers discovered that by simply reducing meal portions 25 percent, people ate 10 percent fewer calories —without feeling any hungrier. Serving yourself? Think about what looks like a reasonable portion, then take at least one-quarter less than that. (By the way, studies show today's restaurant servings are 2 to 5 times bigger than what the government recommends!)—a 3-oz serving of meat should be about the size of a deck of cards.
  9. Turn off the TV. :
Scientists at the University of Massachusetts found that people who watch TV during a meal consume, on average, 288 more calories than those who don't eat with the tube on
  10. Put your fork down when you chew.:

Or take a sip of water between each bite—eating slowly can boost levels of two hormones that make you feel fuller, Greek researchers found.
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Above are 10 steps in good nutrition that can help you get into the shape you want to be in, I will be adding to this list again in a few day.

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Whats up- 5:45am Fitness Camp

Wow its the last week of February already! Here is the schedule for this week -

Tuesday - 26th - Tabata Inferno
Wednesday - 27th - Chest/Shoulders/Triceps - Heavy
Thursday - 28th - Legs - Heavy
Friday - March 1st- Cardio Interval

Let push it hard this week, finish the month strong!!!

5:45am Fitness Class Week of Feb 18

The start of another awesome week, here is the schedule for the week:

Tuesday- Legs
Wednesday- Cardio Interval
Thursday- Back and Biceps
Friday= Ultimate Ball

Lets get Fit!!!

Even Moderate Drinking Linked to Increased Cancer Risk

By Lylah M. Alphonse, Senior Editor, Yahoo! Shine | Healthy Living

 I read this article this morning and wanted all to see and read it:

   New research shows that even a single alcoholic drink per day can increase your risk of developing certain types of cancer, including breast cancer in women. 

   Though people have long believed that a glass or two of wine can be good for your heart, the new study, conducted in conjunction with researchers in the U.S., Canada, and France, shows that the cancer risks far outweigh any heart-healthy benefits.

   "Alcohol has long been known and recognized as a human carcinogen, so even some alcohol consumption raises your risks," Dr. Timothy Naimi, an alcohol researcher at Boston University's School of Public Health and a physician at the Boston University Medical Center who helped design and direct the study, told Yahoo! Shine in an interview. "On the balance of all people who begin drinking, many more people are killed by alcohol than helped by it." 

  "No public health body or clinical body recommends that people start drinking to improve their health," he added. 

   The research, published Friday in the American Journal of Public Health, relied on existing data about cancer deaths, alcohol consumption, and risk estimates from other scientific studies. It marks the first time that researchers have examined alcohol-related cancer rates in 30 years. 

   They found that alcohol could be blamed for about 20,000 cancer deaths each year, or 1 out of every 30 cancer deaths in the United States, which was about what they expected. But while heavy drinkers faced the highest risks, about a third of those deaths were among people who drank only small amounts of alcohol—1.5 alcoholic drinks or fewer per day. And it didn't matter what type of drink was consumed; standard servings of beer (12 ounces), wine (5 ounces), and hard liquor (1.5 ounces) all contain the same amount of alcohol. 

  The stats sound scary, but Naimi told Yahoo! Shine that the risks for mild to moderate drinkers are very low. "The people who drink small amounts of alcohol needn't be duly concerned about this," he said. "But it is important to recognize that when it comes to cancer, there's no free lunch." 

    While more men die from alcohol-related cancers than women (men do tend to drink more), women have more adverse consequences from drinking, not only because they tend to have less body mass than men, but because they also metabolize alcohol less efficiently. The study found that about 6,000 female breast cancer deaths each year—or 15 percent—could be attributed to alcohol consumption; for men, cancers of the mouth, throat, and esophagus were the most common types of alcohol-related cancer. Alcohol is also linked to cancer of the liver, colon, and rectum. 

   The study also eliminated the common misconception that Europeans, especially in France and Germany, are healthier than Americans even though they drink plenty of alcohol. If Europeans are healthier, Naimi said, it's not likely because of their drinking habits: The number of cancer deaths attributable to alcohol in Europe was higher than in the United States. 

   Researcher acknowledge that people are unlikely to give up alcohol altogether. "In general, drinking less is better than drinking more, and for people who drink excessively it's something to think about," Naimi said. "Alcohol is a big preventable cancer risk factor that has been hiding in plain sight."  

Another Awesome Week

Schedule for the 5:45am Fitness Camp for the week of February 12 - 15

Tuesday - Cardio Interval
Wednesday - Total Body
Thursday - Core Dynamics
Friday - Cardio Interval

Looking forward to great workouts!

5:45am Fitness Camp - Feb 5-8

Hope that everyone had a great Supebowl weekend! Its time to work it out again so here is the schedule for the 5:45am class-

Tuesday the 5th - Cardio Challenge
Wednesday the 6th - Legs
Thursday the 7th - Total Body
Friday the 8th - Core Dynamics

Come ready to work hard, burn calories, get stronger and who knows maybe laugh a time or two.

In Health

Dr Pain

Do I need a Personal Trainer?

Do you ever ask yourself-

Why am I not seeing results?

Am I using enough weight?

Am I doing enough cardio?

Am I doing to much cardio?

How much protien should I eat?

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Why am I not getting stronger?

Should I work on my balance?

How do I work on my balance?

Am I eating to much?

Am I eating enough?

    Well these are only the tip of the fitness Iceberg that you should be asking yourself. Let me help you answer these and many more  regarding your quest for a fitter and  healther life.

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The 6 Healthiest Meats

Does healthy, green living mean you have to give up meat? Not exactly.

1) Grass-Fed Beef

Powerhouse nutrient: Vitamin E. Levels of this antioxidant, which wards off free radical damage linked to aging and keeps your immune system healthy, are three times higher in grass-fed beef than in conventional grain-fed beef.

More healthy bonuses: In addition to being slightly higher in protein, grass-fed beef is leaner. It contains half as much total fat as grain-fed beef and two-thirds less saturated fat than conventional grain-fed beef.

2) Canned Fish

Powerhouse nutrient: Omega-3 fatty acids. There are 1,125 milligrams in 3 ounces of canned salmon and 1,362 milligrams in a can of sardines.

More healthy bonuses: It isn’t easy to find sustainably harvested fish that isn’t overloaded with industrial contaminants, like mercury and PCBs—and that won’t cost you an arm and a leg. That’s why canned fish is such an attractive option. Canned omega-3-rich salmon almost always comes from wild Alaskan salmon, some of the cleanest, most well-managed fish on the planet. Likewise, sardines are über-healthy and, because they’re at the bottom of the food chain, haven’t lived long enough to build up unhealthy toxic materials.

3) Wild Boar

Powerhouse nutrient: B vitamins. A serving of wild boar provides you with more than 70 percent of your recommended amounts of niacin, a B vitamin that lowers bad cholesterol and boosts the good, and thiamin and B₆, two vitamins that boost your energy levels. It’s also rich in zinc, which fortifies your immune system.

More healthy bonuses: Wild boars are actually invasive and proving destructive for farmers in Texas and California, where they prey on small livestock and destroy crops. Feral pigs have now spread to 45 more states, where they’re destroying forests and competing with native turkeys and quail for food. So you’re doing the American ecosystem a favor by eating your way to a solution to the problem.

4) Organic Chicken

Powerhouse nutrient: Protein. Chicken contains some of the highest levels of protein of any meat. Protein protects against obesity, diabetes, and heart disease, and it can dull hunger and prevent you from overeating.

More healthy bonuses: Organic chicken is less likely than the conventionally raised stuff to harbor antibiotic-resistant bacteria, according to Consumer Reports. Conventionally raised, factory-farmed chicken has also tested positive for low levels of arsenic, a carcinogen added to chicken feed to speed growth, as well as caffeine, antidepressants, and painkillers, all fed to chickens to keep them alert so they eat more and grow faster.

5) Organic Turkey

Powerhouse nutrient: Selenium. In addition to being a great protein source, a 3-ounce serving of turkey gives you nearly a day’s worth of selenium, a mineral that boosts your immune system’s ability to fight off infections. Researchers have also found evidence that selenium binds with the toxic heavy metals mercury and arsenic, making them less harmful to your body, and it activates substances that protect against cataracts and muscle damage to the heart.

More healthy bonuses: As with chicken, studies have shown that organic turkeys are less likely to harbor drug-resistant bacteria than conventional factory-farmed birds, which are routinely fed antibiotics to ward off the diseases that breed in cramped farms. According to the most recent USDA agricultural census, the average turkey farm in the United States houses around 6,200 birds.

6) Mealworms

Powerhouse nutrient: Protein. Yes, eating insects is gross, but bear with us: A new study in the journalPLoS One by researchers from Norway has found that these wriggly worms provide just as much protein as milk, chicken, pork, and beef with a fraction of the greenhouse-gas pollution, helping the world meet its growing demand for animal protein without adding to global warming.

More healthy bonuses: Livestock production currently uses 70 percent of the world’s agricultural land and accounts for roughly 15 percent of the world’s greenhouse-gas emissions. According to the Norwegian study, producing the same amount of protein from mealworms uses 90 percent less land than doing so from cattle, 70 percent less than pork, and 60 percent less than chicken. That means that more land can be reforested to sequester carbon dioxide (cattle production is a leading cause of deforestation in developing countries) or used in other ways, such as organic vegetable farming, that keep carbon dioxide in the soil.

Ok so I have to admit that I have not tried the Mealworms, but who knows maybe I will give em a try.