Low-Carb Diets May Beat Low-Fat Options for Weight Loss, Heart Health

A low-carbohydrate diet is better for losing weight and may also be better for lowering the risk of heart disease than a low-fat diet, according to a new study.

While low-carb diets have outperformed other diets when it comes to weight loss, some researchers feared they might be worse for heart health because they tend to be high in fat.

The new study shows that with proper nutritional counseling, people can lose more weight and lower their risk factors for heart disease on a low-carbohydrate diet, said the lead author, Dr. Lydia Bazzano of Tulane University in New Orleans.

"This study shows if you are overweight and have cardiovascular disease risk factors and haven’t had success on other diets, certainly a low-carbohydrate diet is worth a try," said Bazzano.

Carbohydrates are found in food and include sugar, fiber and starches that give the body energy. Some carbs - like those in whole grains and fruits - are healthier than others - like those in white bread and other processed foods.

Bazzano and her colleagues write in Annals of Internal Medicine that low-carb diets have become popular weight loss strategies in recent years. Studies on their effects on cardiovascular risk factors have produced mixed results, however.

For the new study, she and her colleagues recruited 148 obese men and women between the ages of 22 and 75. None of the participants had heart disease or diabetes.

Half were randomly assigned to follow a low-carbohydrate diet for a year, and the other half were assigned to a low-fat diet for a year. They were told to not change their physical activity throughout the trial.

All participants attended regular meetings where they learned about portion control, healthy eating and overall nutrition. They were also offered one meal-replacement bar or shake per day.

The only difference between the groups was the proportions of carbohydrate and fat in their diets.

Those in the low-carbohydrate group were told to eat at no more than 40 grams of digestible carbohydrates per day. (“Digestible carbs” equals total carbs minus total fiber.)

Those in the low-fat group were told not to get more than 30 percent of their daily energy from fat and no more than 55 percent of their daily energy from carbohydrates.

Overall, about four of every five participants were still following the diets 12 months later.

During that time, the researchers found, people on the low-carbohydrate diet lost more weight and more body fat than those on the low-fat diet.

The difference in lost weight between the two groups would represent about eight additional pounds.

Additionally, the researchers saw no increases in total cholesterol or “bad” LDL cholesterol between the two groups. Bazzano said that’s good news since some thought a low-carbohydrate diet would increase cholesterol levels.

Those in the low-carbohydrate group had lower levels of fat circulating in their blood and had lower scores on a measure often used to predict the risk of a heart attack or stroke within the next 10 years.

"I thought that was a very striking finding," Bazzano said. She added that the score that predicts risk of future heart attacks and strokes was computed after the study was finished and is less reliable than the other risk factors they measured.

Dr. David Jenkins, who wasn’t involved in the study, told Reuters Health, “This doesn’t look to me to say ‘eat all the meats you want to lower your carbohydrates.’ That’s just one way to do it.”

Instead, Jenkins said, people in this study appeared to improve their overall diets. For example, they were eating foods with healthier fats, such as nuts and beans.

He also said they seemed to eat more fiber and cut down on processed foods with more carbohydrates.

"I think it’s another testament to what one can do with a more plant-based diet using the right macronutrient profile," said Jenkins of the Department of Nutritional Sciences at the University of Toronto and the Keenan Research Centre at St. Michael’s Hospital.

Bazzano agreed that the overall diets improved among the participants and they were encouraged to eat healthier forms of protein like chicken, fish, nuts and beans.

She also said her team is not sure why people on the low-carbohydrate diets lost more weight and had lower risk factors for heart disease after one year. It’s not clear, she added,if there would still be a difference after a longer period.

SOURCE: http://bit.ly/1qjI8OG Annals of Internal Medicine, online September 1, 2014.

Soles4Souls

The Reebok outlet store in the Tanger Outlet mall next to Phoenix Stadium has a great opportunity to make a difference in someones life and save some money while getting some great products. All you have to do is bring in some used shoes and get you get a discount on any item in the store.

So here is how it works. Bring in one pair and get $5 off, bring in two pair and get $10 off.

I went in 3 different times in the last week, saved some money, got some new shoes, shirt and water bottle. And also knowing that my old shoes are going to a great cause is awesome.

For more information about Soles4Souls you can check out there website at:
soles4souls.org

Not sure how long Reebok will be doing this and I am not part of this promotion in any way just wanted to pass along some information so if you have any questions please contact the Reebok store.

Diet ,Health and Fitness Products with Untrue Claims

In an effort to stay fit, lose weight, dodge diseases and limit medical costs, Americans spend billions of dollars on health-and-wellness products each year. Sadly, many of the claims companies make to boost sales turn out to be completely false or not substantiated by research. The Federal Trade Commission works against deceptive marketing, shining a light on false claims and charging those companies that make them. For ensured safety and effectiveness, seek guidance from your doctor before using wellness products, particularly if they’re relatively new or make grandiose or miraculous claims.

1. HCG Diet Dangers

The HCG Diet involves taking hormones women produce during pregnancy while severely restricting their caloric intake. Company claims that the hormones stimulate weight loss are unsubstantiated, and in 2013 the Federal Trade Commission sent seven warning letters to different marketers of the product. The FTC has since brought charges against HCG Platinum and HCG Diet Direct, calling HCG “an unproven human hormone that has been touted by hucksters for more than half a century as a weight-loss treatment.” According to the Food and Drug Administration, the diet is associated with an increased risk of gallstones and potentially life-threatening conditions, including heart arrhythmias and electrolyte imbalances.

2. Sensa Salts: Senseless?

If you’ve been adding Sensa, a powder containing maltodextrin, tricalcium phosphate and silica, to your food in hopes of slimming down sans dieting or exercising as advertisements promised, you could be in for a disappointment. These supposedly clinically-proven claims were found to be unsubstantiated by the Federal Trade Commission in January 2014. “You should be skeptical of any supplement that calls itself revolutionary or makes claims such as ‘lose weight without changing your diet,’” said Dr. Charlie Seltzer, a physician and obesity specialist. “No such thing exists. Working with a knowledgeable health professional,” he adds, “such as a physician or dietitian well-versed in weight-loss science, is a better bet for safe, effective results.”

3. Acai for Weight Loss

Acai, a purple Brazilian berry with a natural chocolaty flavor, is rich in antioxidants, fiber and healthy fats -- a rare attribute for fruit. Acai-containing supplements have been touted as weight-loss aids without any supportive evidence, said the Federal Trade Commission. The FTC stopped Beony International and nine other companies from making these unsubstantiated claims -- including that the acai supplement could facilitate 25 pounds of weight loss per month -- on fake news websites they created. So while it may not be proven to whittle your waist, the berry is still good for you. “There are no apparent risks with the acai itself,” said Dr. Charlie Seltzer, a physician and obesity specialist in Philadelphia. To reap its nutritional benefits, consume acai berries, pulp or pure juice blends containing the pulp routinely. The effects of acai supplements remain largely unknown.

4. Hoodia

African Bushmen historically relied on hoodia, a cactus-like plant, to curb thirst and hunger during lengthy hunting trips. In recent years, the plant has appeared in weight-loss supplements. According to the National Center for Complementary and Alternative Medicine, there is no reliable scientific evidence supporting hoodia as a weight-loss supplement and appetite suppressant. In 2009, the Federal Trade Commission reported Nutraceuticals International and Stella Labs for making false claims about hoodia as an obesity treatment. Even if the claims were true, the supplements wouldn’t have worked: They were found to not actually contain any actual hoodia. “Due to the lack of regulation, there is a potential risk of toxins or impurities in any supplement,” said Philadelphia-based physician Dr. Charlie Seltzer regarding the hoodia claims.

5. Dannon’s Activia Exaggerations

Some health claims rely on exaggerated facts, making them wrongful and potentially misleading. After the Federal Trade Commission charged Dannon with deceptive advertising in 2010, the company agreed to stop stating that consuming Activia yogurt daily relieves digestive irregularity and that the yogurt drink DanActive staves off colds and flu. Both products contain beneficial bacteria known as probiotics, but the FTC deemed the claim that these health benefits were “clinically proven” to be false. While studies are ongoing, current research suggests that probiotics may help improve digestive function, help with side effects of antibiotics and support immune function.

6. Reebok Toning Shoes

If only wearing a particular brand of workout apparel could strengthen and sculpt your legs and derriere! Reebok falsely claimed that its toning shoes could do just that, issuing $25 million in refunds to purchasers in 2011, according to the Federal Trade Commission. A TV ad stated that the shoes were proven to work your calf and hamstring muscles up to 11 percent harder and your butt up to 28 percent harder merely by walking, according to ABC News, yet lab tests didn’t support these claims. When buying workout gear, you should carefully evaluate advertising claims. Grandiose statements that promise rapid, effortless or miraculous results should be viewed with no small amount of skepticism.

7. Skechers’ Misstep

Reebok isn’t the only shoemaker to take a huge misstep when it comes to claims around “shaping up” shoes. In 2012, Skechers USA, Inc. agreed to pay a $40 million settlement as a result of making unsubstantiated and misleading claims regarding their Shape-ups shoes. Print and television ads, which included celebrity endorsements from Kim Kardashian and Brooke Burke claimed that their Shape-ups shoes would help consumers lose weight and strengthen and tone their legs, buttocks and abs – that they could “get in shape without stepping foot in a gym.” The FTC also reported that Skechers participated in deceptive marketing with their Resistance Runner, Toners and Tone-ups shoes and consumers would be available eligible for refunds.

(Article originally posted on livestrong.com)

4 Exercise Machines You Might Want to Avoid at the Gym

Fitness is all about muscle. Strength training builds muscle tissue, which in turn boosts metabolism, burns fat, and gives the body tone and definition. One of the most convenient strength training methods is using your own body weight as resistance - take your body anywhere and you're ready for a workout. But is it better to use free weights or machines?

Free weights are portable and a lot more versatile than machines. With just one pair of dumbbells you can do hundreds of exercises. Weights require you to use several different muscle groups to move, balance and steady the body as you lift and lower. With the addition of a Stability Ball or Bosu Ball the exercise options are unlimited.

There are hidden risks to some of those seemingly-innocent exercise machines at the gym. If you're going to use machines in your workout routine, here are a few that you may want to avoid since they put stress on your joints, which could lead to injury. Make sure and get proper instruction from a Certified Personal Trainer on how to use the machines in the safest and most effective manor.

1. Seated Leg Extension/Seated Leg Curl 

These machines train the quadriceps (front of the thigh) and the hamstrings (back of the thigh). Most trainers agree that they create a motion that your legs aren't designed to do, which can put undue strain on the ligaments and tendons surrounding the kneecaps.

The Step-up is a safer alternative to try. This is one of my favorite exercises because besides working your quads far better than any machine, step-ups also train your glutes, hamstrings, and calves. They strengthen your knees as opposed to wearing them down. You can use steps or Bosu Ball to step on, using body weight or Dumbbells for added resistance

2. Seated Hip Abductor/Adductor Machines
These machines are designed to train the outer and inner thighs. Not only can using them look awkward but because you're seated, these exercises train movement that has no functional use. When used with too much weight and/or bad form, they can put damaging pressure on the spine. These machines will work the abductors and adductors in isolation, which is bad because these muscles are actually meant to work in coordination with the rest of the body to stabilize the legs.

A better exercise to try is the side lunge. Side lunges allow a more effective way to work your hips, glutes and thighs by targeting the major muscles of the lower body, including the abductors and adductors.

3. Seated Chest Fly Machine
The chest fly machine is designed to train the chest and shoulders. However, it can put the shoulder in an unstable position and place excessive stress on the shoulder joint and its connective tissue.

Instead, try doing push-ups or Dumbbell chest fly's on a flat, inclined bench or Stability Ball.

4. Seated Crunch Machine/Rotation Machine
It may seem like adding weight to your crunches is the best way to six-pack abs but this isn't the most effective or safest way to develop the core. Think twisting on a machine will get rid of love handles? Think again! This exercise can put excessive twisting forces on the spine because your hips stay in place as you rotate your upper body.

You'll get a better workout using a stability ball for your crunches and rotational exercises. The secret to efficiency is to make sure you engage your abs (as if you're about to be punched in the gut) and hold them that way as you do the movement.

Please feel free to call me with any questions or if your ready to take your training to the next level with a Certified Personal Trainer.

What's up for 5:45am Fitness Camp?

We are going to start a 3 month program starting May 27th. I am very excited about this program and hope that all of you will see lots of great results.

 So this is how its going to work

1) Set a appointment to have the pre-Fitness Test completed (takes about 15 minutes)

2) Attend the 5:45am class as often as possible and work you butt off . You cannot expect awesome results if your not willing to put in the time and effort.

3) Complete workout log sheet to track your progress (I will be providing these)

4) You can check this blog or Facebook to see which workout we will be doing during the week.

More information to come so see me in class, contact me via email, text me or look me up on Facebook and get that Pre-Fit test done so you can see your progress.

So lets get going!!

In Fitness and Health
Arden Straw

Why do I perform so much Cardio Workouts But I'm Still Fat.

I often hear from people who tell me how hard they are working to get lean and toned, but they just aren't seeing results. Here's the harsh truth: the word "toned" essentially means "muscle," and you can't have tone without it.

I'm not saying cardio workouts are bad by any means. However, in some cases they can sabotage your undying attempts to get that awesome muscle tone and have your body ready for beach season.

Here are a few things to consider when gauging how much cardio you should do, as well as what kind and why.

Type

There are usually two options: long-distance, steady-state cardio, like jogging; or high intensity interval training (HIIT). HIIT can be applied to all sorts of things. It means going fast and slow for intermittent bursts, as with sprints.

This is important to consider, because too much long-distance cardio actually changes your muscle fibers. They go from fast-twitch fibers (which are stronger and bigger), to slow-twitch fibers (which are designed for endurance). This conversion makes the body a lot more efficient when you run long distances; however, your muscles are smaller and weaker, which is a bad thing if you want more muscle tone.

On the other hand, if you are doing HIIT training, you are working at a higher percentage of your max heart rate for shorter durations before you bring your heart rate down and recover. This does a few things. First, because of the higher intensities, your muscles are forced to burn carbohydrates and high energy phosphates to accomplish your quick bursts. Only type 2 fast twitch fibers typically rely on these energy sources. Remember, these are bigger, faster and more powerful muscles. Second, because your fuel source is different than steady-state running and you are forced to activate more muscles due to the explosive nature of HIIT training, your muscles won't adapt by shrinking. If anything, they are going to get bigger and stronger. Think of how a sprinter looks versus a distance runner. Get the point?

HIIT will also put you in "oxygen deficit." Basically, during the workout your body uses more oxygen than it takes in, and you burn a large amount of carbohydrates to fuel your maximal efforts. When the workout concludes, your body has to re-oxygenate, refuel and recover. This takes energy from calories. Specifically, fat calories are burned after an HIIT workout as you recover, a phenomenon known as excess post-oxygen consumption (EPOC), or the after-burn affect. This keeps your valued muscle and burns the fat around it, giving you "tone."

HIIT has proven to be a superior method for maximizing fat loss compared with moderate intensity steady-state training. Despite lower fat burn rates during exercise, fat loss is nevertheless greater over time in those who engage in HIIT versus training in the "fat burning zone"—providing further evidence that 24-hour energy balance is the most important determinant in reducing body fat.

Mode

What equipment are you using to do your cardio? Running, walking outside, treadmill, elliptical, bike, recumbent bike, stair stepper?

The mode of cardio makes a huge difference in terms of proper strength and size development in response to resistance training. Endurance running or walking has been shown to cause significantly more decrements in the development of muscle size than cycling—according to a study that compared cycling with incline walking on a treadmill (a common cardio practice in the bodybuilding community). The study found that cycling was significantly better for achieving hypertrophy (i.e., building muscle) than incline treadmill walking.

Researchers concluded that the differences are likely due to the joint angles and movements required to activate more musculature in cycling than in walking. This leads to the conclusion that doing the stair stepper and sprinting are more efficient because of a range of motion that mimics actual weight-training exercises. It also leaves us wondering: why would anyone bother with a recumbent bike unless they're coming back from an injury?

Duration/frequency

How much cardio are you doing and how often are you doing it? If you're reading this because of the title, I assume you're doing quite a bit of cardio, i.e., more than five times a week for 30-plus minutes. There's a fine line to walk here, and multiple factors need to be considered, such as: how often are you doing cardio and what type are you doing?

As I said earlier, too much steady-state cardio changes your muscles. They become smaller and more efficient. Over time, this efficiency leaves you burning fewer calories both during and after your workout, because your overall muscle mass has gone down and your metabolism is slower because of it. More muscle equals higher calorie burn and higher metabolism.

On the other hand, if you are doing too much HIIT cardio, your body may become over-trained. If this happens, you will find it very difficult to recover and continue holding onto muscle mass while burning fat.

When are you doing your cardio? One of the big mistakes I see people making in the gym is doing cardio before resistance training. The problem is that they are  working against their bodies'  primary order of energy systems, which work more efficiently for a reason.

This means you should do cardio after resistance training. Your body uses up its stored energy during the resistance training and is then primed to burn oxygen and fat for fuel during the cardio session. If you follow this sequence, you can make the most gains and get more "bang for your buck."

Should you do cardio on an empty stomach in the morning? This topic has been debated for years. Some people claim it works wonders for them; others claim it kills their muscle gains in no time.

Both can be true. Here's why:

Protein loss is estimated at 10.4 percent of the total caloric cost of exercise after one hour of moderately intense cycling. This suggests that performing cardiovascular exercise while fasting might not be advisable for those seeking to maximize muscle mass.

Studies have also shown that during moderate to high intensity cardiovascular exercise in a fasted state—and for endurance-trained individuals, regardless of intensity—significantly more fat breaks down than the body can use for fuel. Free fatty acids that are not oxidized ultimately reform as fat cells, nullifying any fat-burning benefits afforded by pre-exercise fasting.

So there you have it. Cardio on an empty stomach is not the best idea. If you want to perform low-intensity walking, that wouldn't be a terrible idea. However, I'm not sure the extra time and work balances out with the low amount of calories you would burn. For the "chemically enhanced" bodybuilder, chances of muscle loss are on the low side, while maximizing fat burn only increases.

How much are you eating? This can make or break your progress. Eat too little and your metabolism slows, you lose muscle and you get closer to over training. Eat too much, and your caloric deficit won't be great enough to see visually.

Finally, how often are you lifting weights?  This is all over the place nowadays but it's a serious question. Lifting is just as important as cardio training for getting toned and lean. As you know by now, muscle tone = muscle. The more muscle you have, the more calories you burn, the more toned you can become. Keeping and building muscle should be your primary concern when you're trying to get lean or toned.

Recently a friend of mine who I know for a fact does a ton of cardio told me he needed to lose weight and get rid of his gut. In fact, he needed to do just the opposite. His body had become so used to aerobic activity and lighter weights that he had become "skinny fat." He needed to put on muscle.

If you fall in this category, my suggestion is to pick up some heavy weights, dial back the cardio and let your body put on some muscle. If you can put on clean muscle, your body fat percentage will go down, your gut will shrink, and you will be leaner and meaner with a higher metabolism.

So there you have it, any questions? Mix it up, change your "routine". Maybe it time to hire a personal trainer to help you put the fitness puzzle together, so lets get going!

Introducing A&D Home Watch

You have trusted Me with your fitness and nutrition now you can trust me to keep an eye on your house while your away. If your gone for a month, six months or whatever let me check up on your investment and insure that everything is ok!

A&D Home Watch services included in a standard inspection:

• Check for any exterior signs of trespassing, intrusion, vandalism, and weather damage
• Check screens, windows, window coverings for signs of damage (tears, condition, etc.)
• Remove all newspapers, phone books, flyers, business cards, etc. from front door/driveway area
• Sweep up front entry area
• Inspect landscaping and pool/spa to ensure maintenance has been completed or if it needs attention
• Run drip irrigation to ensure there are no visible leaks
• Ensure all doors and windows are secure
• Inspect interior for visual signs of pest intrusion
• Inspect interior ceilings, walls and floors for obvious water damage
• Ensure light timers are in working order and bulbs are functional (homeowner provided)
• Run garbage disposal
• Run dishwasher and washer once per month
• Run faucets, shower heads, tub spigots, toilets, ensure no visible leaking
• Add water to evaporation buckets
• Maintain interior temperatures to ensure systems are in order-84F (summer)/ 50F (winter)
• Check temperature of refrigerator and freezer
• Inspect water heater for leakage
• Attend to golf carts and vehicles as needed
• Reset alarm system upon exit, secure door lock and shut off household water at valve (unless there is a pool) upon vacating premises
• Inspections to be performed on rotating day and time schedule
• Phone/Text/Email report after visit for items needing further attention

So contact me now to get prices and to answer any questions that you may have, We are here to serve your house sitting needs.

Arden and DeAnn Straw

623-302-4944

adhomewatch@ymail.com

Do you really want those Fries?