Author Archives: jannoun

Protein: How Much is Enough?

 

Protein is essential to good health. The very origin of the word — from the Greek protos, meaning “first” — reflects protein’s top-shelf status in human nutrition.

According to Harvard Health Blog

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Giving your body what it needs is crucial for the survival of the Fittest and Happiest.

Remember: Your own personal needs may vary based on multiple factors including your age, sex, activity level, and weight loss goals.

The Recommended Dietary Allowance (RDA- which is the amount of a nutrient you need to meet your basic nutritional requirements) for protein is a 0.8 grams of protein per kilogram of body weight. This is the minimum amount you need to keep from getting sick and for optimal health. That is 0.37 gram per pound of body weight.

The United States Department of Agriculture (USDA) suggests 15 to 20 percent of your calories should come from protein.

If you exercise heavily, you must be wary that you will definitely need more protein than an average sedentary person, so as to almost double your protein amount.

Here is a chart for you to base on:

Weight in lbs. Minimum Protein Athletes Minimum
Minimum Daily Protein Requirements 
100 37 grams 74 grams
110 40 grams 80 grams
120 44 grams 88 grams
130 47 grams 94 grams
140 51 grams 102 grams
150 55 grams 110 grams
160 58 grams 116 grams
170 62 grams 124 grams
180 65 grams 130 grams
190 69 grams 138 grams
200 72 grams 144 grams
210 76 grams 152 grams
220 80 grams 160 grams
230 84 grams 168 grams
240 87 grams 174 grams
250 91 grams 182 grams
260 95 grams 190 grams
270 98 grams 196 grams
280 102 grams 204 grams
290 105 grams 210 grams
300 109 grams 218 grams

Very Well Fit

Where are the Best Sources to get your Protein?

Protein comes from both plants and animals. The best protein source is one without extra fat, sugar or sodium.

Lean meats, poultry, fish, seafood, eggs, plants based, and dairy products are all excellent sources of protein.

Choosing lower-fat cuts of meat or removing the skin from chicken and turkey is a good way to cut extra calories you may not want or need.

Cold water fish such as salmon, tuna and herring make good protein choices with their richness in omega-3 fatty acids.

Legumes, nuts and seeds are also good sources of protein, not to forget that even vegetables and grains have small amounts of protein which we may neglect.

What is in a Serving?

Here is where many protein eaters go wrong. One serving of protein is equal to one egg, 3 to 5 ounces of meat, poultry or fish, 1.5 ounces of cheese or about 12 walnuts. So a serving of meat, poultry or fish is about the size of the palm of your hand, and a serving of cheese is the same size as two dice (regular 6-sided dice, not 12- or 20-sided extra-large Dungeons and Dragons dice).

According to Shereen Lehman, MS

Go about your day today and bare in mind this piece of information that can change how you feel about yourself and how much satisfaction your body can reach. Protein is an essential part of your day and should be taken seriously. Athletes especially should really focus on upping the daily serving, as you may notice a change in performance, energy, essence of life.

Have a wonderful weekend friends and sorry to have been MIA. Stay Tuned for more!

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Artificial Sweetners are UnHealthy and Not Diet!

Growing body of research shows artificial sweeteners raise your risk of both obesity and Type 2 diabetes — perhaps even to a greater degree than sugar.

Unfortunately, many people mistaken the facts thinking that artificial sweeteners in products are a healthier option , as they are low calories, but this is such a misconception. It boggles my mind thinking that some people may choose diet drinks or sweet and low sweeteners in order to avoid gaining weight but truth is obesity stems from these artificially sweetened products and processed foods. Fact is, artificial sweeteners cause just as many health problems as sugar does. More deterrent, unlike sugar, artificial sweeteners were found to accumulate in blood, leading to more significant damage to blood vessels.

A disturbing fact about artificial sweeteners is that they are also found to trick the body into using alternative sources of glucose, such as muscle. So, when you are thinking you are trying to lose fat by having artificial sweeteners , think twice, because you are only harming your body and losing everything you are working hard to accomplish.

Sweeteners simply trick the body. And then when your body’s not getting the energy it needs to function properly, due to lack of sugar, it  finds that source elsewhere, therefore wears your body down from actually doing the proper functions.

Contrary to industry claims, research over the last 30 years have shown that artificial sweeteners stimulate appetite, increase cravings for carbs, and produce a variety of metabolic dysfunctions that promote fat storage and weight gain.

Next time you want to save on fat, and have a “DIET coke”, take a second to think twice.

Watch this video for more detrimental effects of Aspartame:

 

For more details on the Artificial Sweeteners effects, read the Mercola Article.

Zumba To Happiness!

Zumba is not only a dancing exercise, it’s a lifestyle and one that brings happiness and joy.

It’s pretty much the most Aweome Workout Ever!

You dance to awesome music, hang with great people, shake that butt and burn a heck load of calories without even realizing!

A good friend of mine is offering classes this summer. Why not give it a try and see what FUN and EXCITEMENT you find

Register NOW!

Cancer & Acrylamide in Your Coffee

coffeeWhen coffee beans are roasted, acrylamide forms as a byproduct, it is in the cooking process. This byproduct is what scientists have determined could be cancerous in high doses. Again, coffee consumption is associated with a lower risk of several types of cancer, and not to mention the dose in coffee does not seem to trouble researches.

March 28, 2018, a California judge ruled  that Starbucks and other coffee shops will have to include warnings saying it contains a substance that could cause cancer.

It’s also one of the many chemicals in cigarette smoke, though in higher amounts than produced in coffee-making. The amount of acrylamide in coffee shows no evidence of danger.

At least one major review of studies found that the more coffee that people drink, the lower their risk of liver cirrhosis or liver cancer. And a review of more than 200 studies found that people who drank three or four cups of coffee a day were 19% less likely to die from cardiovascular disease. Heavy coffee drinkers have an 18% reduced risk of cancer overall, according to one large study, and some data indicates that coffee drinkers may be less likely to have oral or pharyngeal cancer or advanced prostate cancer.

Bottom line, be aware that this by-product is in your coffee, however the risks are lower than the benefits of coffee.

Read more in business Insider

What Does Your Heart Say About You?

heartrate

Fit bit, Garmin, all these exciting fitness trackers have really changed how people view their health and lifestyle. It has, I would say, even changed how some perceive their lives… Maybe starting taking their health more seriously… So I appraise these companies.

Now what does it all mean? Steps, sure we know. But what about the heart rate? Do you know what your pulsing heart rate really means? Is it normal, is it healthy … ?

What should your Target Heart beats per minute (bpm) be for Exercise, Losing Weight and simply for your Health? Fact is, knowing your heart rate can help you track your health and fitness level, and even give you fitness-health goals.

What is a Resting Heart Rate?

It is  the number of times your heart beats per minute when you are at REST essentially. Lower is actually better, in fact, someone more active will have a lower resting heart rate than someone with lower health conditions or higher body weight. Lower heart rate typically means your heart muscle is in better condition and doesn’t have to work as hard to maintain a steady beat as opposed to those with a higher rate.

According to American Heart Association,

For most of us, between 60 and 100 beats per minute (bpm) is normal. The rate can be affected by factors like stress, anxiety, hormones, medication, and how physically active you are. An athlete or more active person may have a resting heart rate as low as 40 beats per minute. Now that’s chill!

Here is a quick guide for your reference:

Age Target HR Zone 50-85% Average Maximum Heart Rate, 100%
20 years 100-170 bpm 200 bpm
30 years 95-162 bpm 190 bpm
35 years 93-157 bpm 185 bpm
40 years 90-153 bpm 180 bpm
45 years 88-149 bpm 175 bpm
50 years 85-145 bpm 170 bpm
55 years 83-140 bpm 165 bpm
60 years 80-136 bpm 160 bpm
65 years 78-132 bpm 155 bpm
70 years 75-128 bpm 150 bpm

PS. Your maximum heart rate is about 220 minus your age.

If you do not have a tracker, you can always do it old school: Take your pulse on the inside of your wrist, on the thumb side. Use the tips of your first two fingers (not your thumb) and press lightly over the artery. Count your pulse for 30 seconds and multiply by 2 to find your beats per minute.

So bottom line, if your heart rate is too low, kick your self into a more active lifestyle. If it’s too high, calm it down and stay healthy. Either way, don’t get out of the targeted beats.

Weight Training and Healthy Eating

To summarise it. Eating greens and doing cardio is not the way to get lean, says personal trainer. Weight training is key and ends up burning more fat as you continue burning it throughout the day. It is inportant to note that to burn fat, you must be in a calorie deficit throughout your day. High Intensity Inrerval Training is the best cardio and most effective method of losing weight.

Read this article.. if says it all .

http://flip.it/KEAklH

CELL PHONES ARE KILLING PEOPLE!

We have all heard this before, cell phone radiations can cause cancer, but like every other health warning people take it for granted and continue along their day. Scientific facts confirm this statement. Research since 2011 has been  compiled showing that Cellphone Radiation  is linked to Heart and Brain Tumors, and much more.

The primary hazard of cellphone radiation is not brain cancer but rather systemic cellular and mitochondrial damage, which threatens health in general and can contribute to any number of health problems and chronic diseases.

It’s really quite sad, I mean people literally spend 24/7 with their phones nowadays, simply walking to the washroom seems to require someone to bring their phone, as it *would be a shame if they had ‘nothing’ to do while in the washroom*. You may laugh at this but its the truth. What about going to bed, people always have their phone beside them, if not underneath them, their pillow. Talk about head radiation…

In fact, the primary hazard of cellphone radiation is not brain cancer per se but rather systemic cellular and mitochondrial damage, which is harmful to health in general and can contribute to any number of health problems and chronic diseases. An estimated 80,000 U.S. men, women and children are diagnosed with a brain tumor each year. Meanwhile, 787,000 people die each year from heart disease. The relative rarity of brain cancer may lead you to believe that your cellphone is safe. Radiation from your cellphone weakens your blood-brain barrier, allowing toxins in your blood to enter your brain, and into the cells of your entire body.

In fact, studies have shown that ElectroMagnetic Fields (EMFs) are more likely to cause Neurological Dysfunction, Heart Problems and Infertility more so than Brain Cancer. In fact, consequences of chronic EMF exposure to the brain causes anxiety, depression, autism, Alzheimer’s disease, and other neurological diseases. It is also linked to a decreased sperm motility and a reduction in sperm viability in men.

Experiments done with rats found that male rats exposed to high levels of radiation are more likely to develop heart tumors, while female rats and newborns exposed during pregnancy and lactation were more likely to develop low body weight. DNA damage and heart tissue damage was also found in both male and female rats. These findings were not  in mice.

Here are some tips to Optimize your health:

Connect your desktop computer to the internet via a wired Ethernet connection and be sure to put your desktop in airplane mode. Also avoid wireless keyboards, trackballs, mice, game systems, printers and portable house phones. Opt for the wired versions.
If you must use Wi-Fi, shut it off when not in use, especially at night when you are sleeping. Ideally, work toward hardwiring your house so you can eliminate Wi-Fi altogether. If you have a notebook without any Ethernet ports, a USB Ethernet adapter will allow you to connect to the internet with a wired connection.
Shut off the electricity to your bedroom at night. This typically works to reduce electrical fields from the wires in your wall unless there is an adjoining room next to your bedroom. If that is the case you will need to use a meter to determine if you also need to turn off power in the adjacent room.
Use a battery-powered alarm clock, ideally one without any light. I use a talking clock for the visually impaired.
If you still use a microwave oven, consider replacing it with a steam convection oven, which will heat your food as quickly and far more safely.
Avoid using “smart” appliances and thermostats that depend on wireless signaling. This would include all new “smart” TVs. They are called smart because they emit a Wi-Fi signal, and unlike your computer, you cannot shut the Wi-Fi signal off. Consider using a large computer monitor as your TV instead, as they don’t emit Wi-Fi.
Refuse smart meters as long as you can, or add a shield to an existing smart meter, some of which have been shown to reduce radiation by 98 to 99 percent.45
Consider moving your baby’s bed into your room instead of using a wireless baby monitor. Alternatively, use a hard-wired monitor.
Replace CFL bulbs with incandescent bulbs. Ideally remove all fluorescent lights from your house. Not only do they emit unhealthy light, but more importantly, they will actually transfer current to your body just being close to the bulbs.
Avoid carrying your cellphone on your body unless in airplane mode and never sleep with it in your bedroom unless it is in airplane mode. Even in airplane mode it can emit signals, which is why I put my phone in a Faraday bag.
When using your cellphone, use the speaker phone and hold the phone at least 3 feet away from you. Seek to radically decrease your time on the cellphone. I typically use my cellphone less than 30 minutes a month, and mostly when traveling. Instead, use VoIP software phones that you can use while connected to the internet via a wired connection.

More detail can be found in the following link:

Studies on EMFs

 

7 Myths About “Healthy” Foods

Why is it so hard to achieve a HEALTHY BALANCED DIET?

Sadly, companies have a lot to do with this… The labelling, the word choice, the false advertisement. We live in a world full of deceit and lies.

It is what is, almost everything nowadays is processed food and finding healthy whole organic food is close to none as even when some foods are claimed to be healthy, they are actually not.

Health Canada proposed new regulations that would require companies to add warning labels to all packaged foods that are high in saturated fat, sugar or sodium. According to Global News

Here are Some acclaimed myths to be wary of:

  1. Artificial Sweeteners have no Sugar and therefore good for weight loss: That is so deceitful it hurts. Artificial Sweetener should never be used as a “healthier” option. In fact sweetener is worse for your weight and it is in fact proven to be linked to weight gain, diabetes and high blood pressure. The Aspartame inside it, in the contrary, makes our bodies CRAVE more Sweets and diminish our body’s ability to LOSE the food that we ate.
  2. Milk is often considered the best source of Calcium: Growing up we have all been told that milk strengthens our bones and keeps us strong. That is not completely factual. The truth is, you get better calcium in eating dark leafy greens, almonds or salmon.
  3. Saturated Fat is BAD for you: I have personally questioned myself on this one few times, and unlike the common beliefs, however Saturated fats are found in almost everything, including good foods (avocado, coconut), and more processed foods. Saturated fats can be good, it is the TRANS FAT that you must avoid, as they increase bad cholesterol and reduce the good cholesterol. Saturated fat in fact is needed for brain health and building cell membrane.
  4. Eggs have been viewed to increase cardiovascular disease: That is absolutely untrue, as they are very healthy for you and provide you will a great amount of protein and vitamin D, including the yolk which offers healthy cholesterol.
  5. All fats lead to weight gain: while over consuming fat can definitely lead you to gain weight, not all fat is bad for you. In fact, a healthy diet includes healthy fats, such as olive oil, nut, avocado, and more as these actually help you lose weight through a balanced diet with fats that keep you full for a longer time while providing our body with good nutrients.
  6. Salt should completely be avoided: I am one to avoid Salt, but fact is, avoiding salt has been linked to health issues such as headaches, fatigue, nausea, and low blood sugar.  In fact, Bednarski suggests that instead of avoiding salt, may be better eating less processed salt that has been bleached, and trying pink Himalayan salt instead. It provides 84 trace minerals to the body.
  7. Juice with NO ADDED SUGAR is healthy: Marketing and labelling is commonly false and this leads to confusion for people. Truth is, a cup of orange juice is practically the same as having a cup of Pepsi. Opt for eating the fruit instead.

When you turn fruit into juice, you are losing the insoluble fibre, which is an essential nutrient and helps delay absorption of the sugar. Take the fibre away and you’re just drinking sugar and calories. There’s some vitamin C, but you would be better off taking a vitamin pill for that. According to Robert Lustig (BBC News).

Consider a New You…. Research and Assess. EAT HEALTHY.

PRIMAL FITNESS & HEALTH

Have you heard of the Paleolithic approach?

Apparently running, aerobic exercise, is not the primal fitness approach for your health and your heart. In fact, weight lifting and anaerobic does it much better.

Mercola states that:

A heart rate of 180 minus your age is the ideal maximum heart rate for building aerobic capacity. That’s the heart rate at which you burn the most fat and tap into your glycogen stores the least. For this reason, you also need to be an efficient fat burner

Loss of metabolic capacity is what hurts one most when aging. Adults 45 years or older benefit most by building muscle than by doing aerobic exercise. With this exercise, you regain metabolic flexibility to raise your energy levels and diminish hunger, which helps you lower fat and have better lifelong health and peak performance. Many take Strength Training for granted and believe the best way to lose weight and keep healthy is by running, however that is not the ideal heart rate for Optimal health gains.

Another important workout to consider is high-intensity interval training, which is also an anaerobic exercise.

Some health basics to consider too,

Most people simply eat too much, and too often, and an overriding reason for this is because they’ve lost the metabolic flexibility to efficiently burn fat for fuel, and are running on carbs all the time. Since carbohydrates burn much faster than fat, you have to continuously keep eating.

Watch this quick video for a little more..

It Pays Off Not To Snooze…Work UP!

snooze

Waking up early to workout is NOT over-rated. Working out in the AM is the Ultimate workout. You want to loose the most Fast reserve in your body? Do it before breakfast.

When’s the best time to exercise to ensure you’re getting the most out of it?

It really does Pay Not to Snooze, and wake up for an early workout.

Why? Because working out before breakfast helps you speed up the weight loss and actually boost your energy throughout the day, in turn preparing your body to an all day fat burn, and pushing your body to tap into its fat reserves for fuel, as opposed to burning off your most recent meal.

A fasted workout is the best Workout. So next time you want to Snooze and sleep in, think about your progress and your hard work. It is much harder after breakfast than before breakfast. Why not speed up your progress and do it right?

THINK ABOUT IT & COMMIT!

For more, Lose Weight – Business Insider.