Category Archives: nutrition

DON’T STAND BY AND WATCH YOUR KIDS GET FAT!


by
STEVEN MILNER IIST

DON’T STAND BY AND WATCH YOUR KIDS GET FAT!
The busy school year brings habits that encourage kids to become overweight or obese. Here’s some ideas on how to help your children lose weight or stay fit all year long. Last year, a study from the Peninsula Medical School in Plymouth UK, revealed that:
Three quarters
of parents failed to recognise their child was overweight.
33 percent of mums and 57 percent of dads considered their child’s weight to be ‘about right’ when, in fact, they were obese.
One in ten parents expressed some concern about their child being underweight when they were actually a normal, healthy weight.

Figures taken from the most recent large-scale survey in the UK shockingly reveal that 33 percent of girls and 25 percent of boys aged between two and nineteen years are obese or overweight. Parents need to be aware that healthy weight in childhood is more than an aesthetic issue, and looking good isn’t always the same as feeling good. Studies show that obesity in children and teens can be a predicter of not only a person’s weight later in life, but also overall health, longevity and quality of life. A recent study of 227,000 Norwegians who have been followed from adolescence to middle age found that those who were overweight or obese as teens were over three times more likely to die of heart disease. In addition, the risk of death from colon cancer and respiratory diseases, including asthma and emphysema, was two to three times higher in the subjects who were overweight or obese as teens. However, getting children to eat healthy and exercise sufficiently is easier said than done. Read on for tips on getting children to eat healthier and exercise more.

Nutrition Tips to Fight Obesity
Make favourite dishes healthier.
You don’t have to serve kids only salads and roast chicken. But do make their favourites, like burgers, pasta, and pizza in a healthier way. Try using olive oil instead of butter, and reducing the amount of cheese, cream, butter and other high-fat dairy products used in the recipes. Sneak extra veggies into tomato sauces, or use green peppers and broccoli as pizza toppings. For sandwiches, use whole-grain bread instead of white bread and low-fat versions of dressings like mayonnaise.
Pack a lunch.
Let your child help plan his or her weekly school lunches. Not only will you likely save money, the meal will be healthier, too.
Limit pop and fruit juice
.
Both contain lots of sugar and calories. If you do serve juice, dilute it with soda water to lower the calories. Keep filtered water in the fridge so it is available and cold when kids need a drink, that is if you don’t trust the tap water.
Eat meals together.
Having family meals together helps adolescents eat more fruits, vegetables, and fibre and fewer fatty foods and soft drinks. Even if you don’t have time to eat a family meal every night, make sure you have healthy options in the kitchen to avoid last-minute dinners of fast food or takeout, which tend to be higher in fat and calories than home-cooked meals. Some good options to have on hand are pre-washed lettuce, baby carrots, cold cuts of meat,  whole-grain bread and low fat spreads and dressings.
Offer treats in moderation
.
Ice cream, cake, sweets and biscuits can be limited to special occasions like birthday parties, holidays, amusement park trips, and other infrequent occurrences or celebrations. As alternatives, keep plenty of fruits like apples, bananas, grapes, and berries washed and easily accessible.

Exercise Tips for Losing Weight or Staying Fit
Sneak in exercise.
If you make working out into a game or play time, kids will be more interested. Try skipping, roly poly, playing tick, and jumping for children 5 to 8 year olds. Older kids can play statues, jump rope games, relay races, or run obstacle courses. The key is to make exercises “FUN”ctional. Give it a go, the old favourites are still the best. Kids love to run about and make it look effortless for hours sometimes, ever notice how all this stops when kids get fat?
Turn off the TV.
Studies have found direct correlation between the number of hours of television that children watch and their risk of obesity. Video games and computer usage contribute to the problem as well. Limit the time your child spends on these sedentary activities to no more than an hour per day.
Chores count as exercise, too.
Making the bed, mowing the lawn, and raking leaves all count as exercise. Assign older children more active chores and they’ll exercise without even knowing it.
Get extra help.
If your child’s school doesn’t offer extracurricular or organized team sports, search out programs in your local community or classes at the local school gym.
Set a good example.
Your kids watch what you do, so set a good example by improving your nutrition and exercise habits as well.

IT’S NOT FAIR TO STAND BY AND LET YOUR KIDS GET FAT!
YOU WOULDN’T TRY TO HANDICAP YOUR KIDS IN ANY OTHER WAY WOULD YOU?

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Dangers of the HCG Diet

HCG SIDE EFFECTS


Edited by STEVEN MILNER IIST VTCT

Dangers of the HCG Diet
reblogged from “Fit and Health” website by Tom Scheve

Losing weight at the rate of a pound a day may sound tempting, but the HCG diet may pose some very serious health risks.

Taking the HCG hormone itself can cause a variety of complications that can read like the fine print in a prescription disclaimer: Users may report incidences of headaches, blood clots, restlessness, leg cramps, constipation, temporary hair thinning, depression and male breast enlargement. Also, you may feel, well, like you’re pregnant — swelling, breast tenderness and water retention, anyone? HCG can also cause a potentially life-threatening condition called ovarian hyper-stimulation syndrome (OHSS), in which ovaries over-stimulated by hormones can swell and leak fluid into the abdomen. This can cause abdominal pain and weight gain but can lead to blood clots, kidney failure, fluid build-up in the abdomen or chest, and electrolyte imbalances.

On top of the possible complications from the hormone, severely reduced calorie diets have their own set of side effects. While the amount of calories your body needs depends on how much activity you do every day, most adult women need between 1,800 and 2,400 calories per day, and adult men need 2,000 to 3,000 calories per day. Those trying to lose weight typically eat between 1,200 and 1,500 calories per day. At 500 calories, the HCG diet calls for only a fraction of those requirements.

When you’re on an extremely reduced calorie diet such as the HCG plan, you’re basically starving yourself. By allowing so few calories per day, it can be difficult to meet your daily nutritional needs. You may also experience some not-so-pleasant side effects such as fatigue, nausea, constipation and diarrhoea. Your hair might start falling out. Even worse, you may develop gallstones, which could require surgery to correct.

Another problem with severely restricted calorie diets is that once you go off them and start eating a regular amount of calories, you’re bound to regain some of the weight you lost.

The FDA (America) has also received at least one report of an HCG dieter who developed a pulmonary embolism, a blood clot in the lung that can potentially be fatal

.

Proponents of the diet point out that the hormone HCG is natural and clearly safe for pregnant women and the foetus’ they carry, and that dieters receive a much smaller dose of HCG than is found under normal conditions in pregnant women.

“Bodybuilders have been injecting HCG at the end of seriously stacked steroid cycles to re-start the bodies natural testosterone production, it works but you have to inject it. Drops, pills and sprays are only available on prescription for fertility treatment and claims in respect of weight loss are mostly fraudulent. There are easier ways of losing weight.”
STEVEN MILNER  IIST VTCT

INTRODUCTION TO THE HCG DIET

by STEVEN MILNER IIST VTCT Qualified

HCG, just what is it?
Just recently there has been a spate of virus’s hacking peoples face book profiles and posting outlandish claims for weight loss using HCG or human chorionic gonadotropin. The first time I saw this I thought people would see how ridiculous the whole idea was, but then I realised not everyone has taken steroids before!

So is HCG a steroid?
Well no, but it is a human growth hormone found in high concentrations in the urine of pregnant women. So why would men and women who are clearly not pregnant use it? Lose weight without trying? Hardly!

Here’s the science behind the claims.
HCG may have more than one medical application, but it’s primary function is to guarantee that a developing foetus receives the calories and nutrients it needs to grow, this is despite the daily caloric intake of the mother in the early developmental months of pregnancy. How does it do this? By mobilising the calorie dense fat deposits from the “problem” areas such as the hips, buttocks, abdomen and thighs. Fat from these areas is released by the action of HCG, providing energy for the foetus. This way, if the mother doesn’t consume the extra calories needed for babies growth, her fat reserves will be converted to energy for that growth. HCG is produced by a woman early on in her pregnancy and levels of HCG in the bloodstream peak at around 14 weeks. After that, levels gradually decrease. HCG’s peak levels occur during in the time when a woman would be least likely to know she is pregnant, and therefore less conscious of the need for more nutrients needed during pregnancy.

This is where things should start to worry you.
In the past bodybuilders who cycled anabolic and in particular androgenic (male sex hormone) steroids knew that the synthetic testosterone overdose taken during the cycle shuts down the natural testosterone production of the testicles (which then shrink). So at the end of a cycle it’s important that the natural production resumes as quickly as possible (so your balls grow back) and this is achieved within hours of administering an INJECTION OF HCG. The American Federal Drug Agency has only approved HCG for fertility treatments by injection and that offering drops, pills, nasal sprays etc. as an homeopathic remedy  is both FRAUDULENT and ILLEGAL. Furthermore, HCG is gonadotrophic, meaning that it prompts genital development, and was used as a treatment for boys experiencing a delay in adolescence or gonad development due to disorders of the pituitary gland. For a grown man this means gynecomastia or “bitch tit” and when you develop breast tissue you open yourself up to breast cancer. While it is rare, around 340 men are diagnosed with the disease in the UK each year.

Can it force your body to burn fat?
Well it can if you want to inject yourself for 40 days and only eat 500 calories a day chosen from a very short list of “allowed” foods. As far as diets go this one can be made to work but it’s also been about since the 1920’s so why haven’t we all been using it for years?
There are lots of old wives tales regarding the medicinal benefits of drinking a pregnant womans urine but this might just be taking the piss too much!

Fun Workouts Like Zumba Will Remain Hot In 2012. ACSM Predictions

Core Training And Fun Workouts Like Zumba Will Remain Hot In 2012

STEVEN MILNER IIST VTCTedited by STEVEN MILNER IIST VTCT

The American College of Sports Medicine is the largest sports medicine and exercise science organization in the world. More than 45,000 international, national and regional members and certified professionals are dedicated to advancing and integrating scientific research to provide educational and practical applications of exercise science and sports medicine. Now in its sixth year, the American College of Sports Medicine (ACSM) recently completed a worldwide fitness trend survey of 2,620 ACSM certified professionals from Asia, Australia, Africa, Europe, North and South America. The American Council on Exercise (ACE) also completed a fitness-trend survey of more than 1,500 experts and certified professionals. The two leading fitness organizations in the world seem to have quite similar 2012 worldwide fitness trend predictions.

Educated fitness professionals
ACSM’s number one fitness trend prediction concerns educated, certified and experienced fitness professionals. The fitness industry will continue to give importance to upgrading skills and knowledge of fitness professionals and aside from the recognized certifications and continuing education, more professionals will seek advanced professional education and take related fitness and health courses to answer the demands of the growing health and fitness industry.

Lifestyle coaching and whole-life training
With more qualified and upgraded fitness professionals, there will be a greater focus on whole-life training, as predicted by ACE. Whole-life training or lifestyle coaching will benefit clients who need support managing stress, help following eating plans and exercise management to achieve their goals and get results faster. Many fitness centres will look to offer services such as lifestyle coaching, nutrition advice and a psychological approach to really give a holistic package to their fitness programs. Also, according to ACE, behaviour modification will become something we are more aware of and the ways it can enhance a client’s exercise motivation and adherence. ACSM’s top fitness service trend predictions are still personal training and group personal training. Most people will still get the guidance of a personal trainer to get faster results, and others will join small group personal training sessions (two to four per session) to experience some fun and challenge while exercising, and to lessen the training cost.

Weight loss and strength trainingdumbell curl
More fitness consumers will look for strength training as part of their fitness routine, and health and fitness practitioners will need to integrate this into their programs. However the ACSM predict that people will look for strength training programs more for maintenance, and not for body-building. Improved strength is always related to improved functional performance and weight management, as well.

Weight loss still the main motivation
According to ACE, weight loss will still be the top reason fitness consumers will seek fitness services. ACSM predicted that weight-loss programs incorporating exercise will still be one of the most in-demand tools to answer the needs of the growing overweight and obese population, especially this 2012. Fitness professionals will incorporate calorie management in their programs by expanding their focus to proper eating and exercise for weight loss.

Growing target markets: the elderly and the young
According to ACE and ACSM, elderly and the youth will still be the growing fitness target markets of fitness professionals in 2012. The fitness program focus for children will still be on obesity prevention and management, and for the retirees, it will be more on functional training, helping them to perform their daily activities well and safely, and improve their sports like golf without developing injuries.

Hottest fitness workouts for 2012
According to ACE, clients and fitness trainers will focus on functional and integrated exercises emphasizing core muscles and using body weight as resistance (like the use of TRX), some calorie-burning exercises like boot camp and interval training, and fun group workouts like Zumba that combine Latin rhythms with interval-type exercise and resistance training. ACSM also predicted core training (stabilizing muscles of the abs, thorax, and back) using BOSU, foam rollers and wobble boards, Zumba, and functional fitness as the hottest workout trends for 2012.

Corporate wellness
ACE predicted that employers will give more wellness programs to their employees to reduce healthcare costs and improve productivity. They will outsource wellness programs so that health and fitness can be affordable.

Community fitness programs
ACE predicted that fitness programs will emerge from local gyms, parks, and recreational centres to give access to the local community and prevent the growing problem of obesity. There might be more local leaders who will take action in influencing their people to get into an active and healthy lifestyle. Therefore, fitness will be for everyone, since it will be more lifestyle-based, accessible, affordable and even enjoyable.

Fitness technology
ACE predicted that social media and mobile-based apps for fitness will continue to become popular in the coming year, and fitness professionals will have the chance to be in contact with fitness consumers because of the latest technology. Fitness consumers will have more access to nutrition and fitness education, which is significant to maintain one’s motivation.

Edited from an article by Mitch Felipe Mendoza  for Inquirer Lifestyle.
email the author at mitchfelipe@gmail.com.

A QUARTER OF EUROPEANS WITH OBESITY RELATED HEALTH ISSUES

Edited by STEVEN MILNER IIST VTCT from the Mail online

Europe With A QUARTER So Overweight Their Health’s At Risk

British Obesity levels are far worse than Germany, Italy and France with more than one in five British men classed as obese
By Claire Bates and Jenny Hope, Last updated at 9:42 PM on 25th November 2011

British women are officially the most overweight in Europe.
A quarter are so obese, so fat it threatens their health, according to alarming figures. This is a far higher proportion than in the other countries of Western Europe.

Obesity levels in the UK are far worse than Germany, Italy and France
British men are doing almost as badly, with more than one in five classed as obese, according to the authoritative figures. Experts are especially concerned by the young age at which so many women here are developing serious weight problems. A disturbing 16 per cent of young women aged 18 to 24 are obese – up to 16 times higher than many other European countries where the rate is between 1 per cent and 3 per cent. Young men are doing better, around 6 per cent are obese, but a worrying one third of men aged 45-64 are obese in the UK.

The deeply troubling figures are contained in a report from Eurostat, the EU’s statistics agency, which compares obesity levels in 19 countries from 2008/2009. Only the U.S. and Ireland, which are not included in the report, have higher obesity rates in the developed world. The latest table shows that only the former Soviet states of Latvia and Estonia – where one in five women is obese – approach the UK’s unenviable league-topping figure of 23.9 per cent. Women in Malta are catching up fast with rates of 22 per cent. Fifteen per cent of women in Germany are obese, while they are slimmer still in France (12.7 per cent) and Italy (9.3 per cent). The report says it is ‘particularly significant’ that a third of men in the UK are obese between the ages of 45 and 64. Overall, 22 per cent of British men are obese – and twice as many are overweight, say experts. Neville Rigby, director of policy and public affairs at the International Obesity Forum, said the British led the field in obesity – but in almost all developed countries two-thirds of adults are overweight or obese. “Levels of fatness are increasing all the time,” he said. “They go from overweight to obesity and affect more than 60 per cent of adults in most countries”. He goes on to say “The recessions is likely to make things worse, as people find they cannot afford the expense of buying healthier foods and fill up on fatty and sugary junk foods.” The National Audit Office estimates that obesity causes at least 30,000 deaths a year in the UK, through conditions such as cancer, heart disease, strokes and diabetes. It is shown to shorten lifespan, with individuals carrying four stone extra in weight at risk of losing three years in life expectancy.

The Body Mass Index measurement is used to calculate whether an individual is a healthy weight or not. This is calculated by dividing weight in kilos, by the square of his or her height in metres. Under 18.5 is underweight, between 18.5 and 25 is a healthy weight, 25 to 29.5 is overweight, 30 up to 35 is obese and over 35 is very obese. It means, for instance, a 5ft 6in woman weighing 14st would have a BMI of 30 and would be seen as obese. A 6ft man weighing 16st also has a BMI of 30. The formula has been criticised because it may penalise those who have a lot of muscle, said Mr Rigby, but he added: ‘Everyone knows when it’s fat.’ The report follows estimates made earlier this year in The Lancet medical journal which found that if current trends continue, the size of the obese population in the UK will increase by 11million over the next two decades – up from 15million at present.

By 2030 the problem will trigger a startling number of illnesses. There will be almost half a million more cases of heart disease and there will be around 700,000 extra cases of diabetes, with 130,000 more developing cancer as a consequence of their weight. Experts blame abundant energy-dense food, too little exercise and lack of will by policymakers to curb over-consumption. The Eurostat report links obesity with levels of education, saying that the better educated tend to be slimmer. Experts have been calling for ‘fat’ taxes on unhealthy food and a ban on advertisements aimed at children. Tam Fry, of the National Obesity Forum campaign group, said education was key to fighting obesity. “Until the UK puts domestic science properly back into the school curriculum, many women will continue to rely on cheap, ready meals and fast, processed foods for their families and themselves,” he added.

Does more protein build more muscle?

Does more protein build more muscle?

STEVEN MILNER IIST VTCT

STEVEN MILNER IIST VTCT

Edited by STEVEN MILNER IIST VTCT

From an original article by Mansi Kohli, Health Me Up | Nov 25, 2011

Health experts say that as far as body building is concerned, protein recommendations for strength training are 1.2 to 1.4 for increasing strength and 1.5 to 1.7 for muscle hypertrophy.

Therefore, while extra protein might work for those exercising to optimal levels, it won’t do much for those involved in low to moderate intensity workouts and will lead to weight gain. So does more protein really help build more muscle?

The amount of protein needed to build muscles is often debated, and you will get answers from as low as 0.5g per pound of bodyweight to as high as 3g per pound of bodyweight (and even higher). The fact is that for each person it will be somewhat different depending on their genetics, size, training, stress levels, etc. A good place to start will be to calculate 1 gram per kilo of bodyweight, and add another 30-40g to get a good number to start with. Thereafter with experimentation you can find out what is the best number as per your goals.

Right balance of carbs along with protein intake is very important. A good mix of healthy carbs and healthy fat is crucial to gain muscle, lose fat and to be healthy overall. Without adequate carbs your energy levels will go low and you can say goodbye to high intensity workouts, and also proper brain health. Without healthy fats your hormone levels will never optimize and you will feel terrible overall and have poor skin and hair quality.

An ideal post workout shake ratio would be 2:1 or 3:1 carbs to protein. You can try different ratios to see what works best for you, but don’t let the carbs go below 1:1 to protein.

It is important to remember that a protein intake cycle should never be done for someone trying to lose body fat. For those trying to lose fat, subtle protein cycling will be good enough, no need to do drastic cycling since they will not be on a very high protein diet to begin with. And even then that should be done only if they are cycling their carbs which is not really required until one has come to a more advanced stage of fat loss.

Real-time benefits of protein shakes are exaggerated. The only real benefits that I see are two. First for those who need a lot, i.e. more than 200g of protein a day to build muscle. Such huge amounts of protein will be hard to get by regular food alone as it may add up to a lot of food which will be hard to digest. However to be honest, it is also true that unless one uses steroids it is unlikely that their body’s protein synthesis will be so high that they require more than 200g of protein a day.

Does more protein build more muscle?