Here is a quick run down on vitamins:
Most people do not eat enough real foods to get the required amount of vitamins - Which is why I take a multi-vitam
What the vitamins are sourced from can vary from Coal Tar to actual foods. - Which is why I try and choose whole food based vitamins. If you get a stomach ache after taking a vitamin it's probably synthetically derived.
Your body can only absorb so much of a vitamin at a time, the rest is discarded. - Which is why I take a multivitamin that is supposed to be taken 3 times a day. If you take a (1) vitamin that gives you 100% of all your daily vitamins or you take vitamins which when servings are combined add up to 100% of all your daily vitamins which one do you think you will get more out of?
Vitamins are either water-soluable or fat-soluable. Water-soluable vitamins cannot be stored in the body and are what you general discard out if not used. Fat-soluable vitamins need a little fat to be absorbed and can be stored in the body.
If you want to read a really good article all about Vitamins, I would recommend this article http://www.precisionnutrition.com/all-about-vitamin-supplements
Me personally this is the multi-vitamin I take: http://syntivity.getprograde.com/multi-vitamin-for-men.html
You can actually try a bottle for free by clicking on this link: http://syntivity.getprograde.com/vgf25-free-trial.html
(Full Disclosure I am an affliate for this company, gotta pay the bills somehow ;)
Omega-3's What are they and why do we need them?
Here is a real quick guide to Omega-3 fatty acids. If you want more information on Omega-3's, start with http://en.wikipedia.org/wiki/Omega-3_fatty_acid , or Google “Omega-3” and you will find hundreds of articles on this subject.
Here are the basic things you need to know:
Omega-3 fatty acids are fats found in oil derived from plants and marine life. They are needed, which is why they are often referred to as 'essential fatty acids', for metabolism and for the most part can not be synthesized in the body, which means our bodies cannot make them so we need to ingest them to get them.
DHA, EPA, and ALA are what you normally hear about when you hear about fatty acids. Fatty acids can be either short chain (ALA) or long chain (EPA, DHA). Your body can convert short chain (ALA) into the long chain (EPA and DHA), but not very efficiently. Common sources of ALA are soybean oil and flaxseed oil, while common sources of EPA and DHA or from marine life.
EPA and DHA are the really important ones as most studies done on Omega-3 have focused EPA and DHA and their health related benefits.
Most Omega-3 fortified foods, are usually fortified with ALA unless specified otherwise. Look for fish oils listed on the label and/or EPA and DHA.
So to do an even quicker recap of the basics regarding Omega-3's – They are essential fatty acids that your body needs for normal metabolism. Your body cannot make them so you need to ingest them from either plant or marine life, with ALA coming mainly from plant life and EPA and DHA from marine life.
GET HEALTHY, GET STRONG - LOSE WEIGHT, SYN ON!!
Popcorn: The Snack With Even Higher Antioxidant Levels Than Fruits and Vegetables (Take it with a grain of salt - Pun Intended)
I recently read an article regarding how popcorn has higher levels of antioxidants than fruits and vegetables. This got me thinking about how often society reads the title of an article or piece of research and then proceeds to implement changes in their lifestyles based on a tag line.
The article explains how scientist have reported that popcorn has a higher concentration of polyphenols than fruits and vegetables. That's great, and I'm not going to argue whether or not the scientist were funded by a group that benefited from the research. Most people are not going to research that far in to see who funded the research, however it might be a good idea before making lifestyles changes based on a single report. What I do want to talk about is how we read and interpret these news articles.
Since we are all busy we want the quick Cliff's Notes version of everything, some can argue we do that with food too, that is why we have all of these fast food chains. The problem with that is we read the headline and maybe scan through the article to form an opinion. So let's take the popcorn article (the link to the entire article is below). “Popcorn has higher levels of antioxidants”, we read and so we think, “That's cool, now I don't have to worry about eating popcorn as much.” Which in itself is not too harmful, but when we think that popcorn can replace fruits and vegetables in our diet is where we come to issues. Society already has a hard enough time eating enough fruits and vegetables and if we think popcorn will do the same thing, BAM!!, we think we are eating healthy if we eat some popcorn for a snack and skip the vegetables.
This is the same thinking that has us believe that drinking a tiny shake is the best way to go to lose weight, yet if that were true why are obesity rates going up at the same time diet industry sales are too?
If we read the entire article we see that popping popcorn in oil and in the microwave has more fat calories than air popping – which most people do not do. Also they talk about how air popped popcorn is the only snack food that is 100% unprocessed whole grain.
“One serving of popcorn will provide more than 70 percent of the daily intake of whole grain. “
So what we probably should be focusing on, is not to eat popcorn instead of fruits and vegetables, but probably to replace the processed whole grains we eat with popcorn. Also, correct me if I am wrong, but the last I heard corn was a vegetable, which also goes to how the headline is misleading. So next time you read one of those catchy headlines, do yourself a favor and read the article and ask questions before just blindly following the heard.
SYN ON !!
To read the full article click here: http://www.sciencedaily.com/releases/2012/03/120325173008.htm?utm_source=feedburner&utm_medium=email&utm_campaign=Feed%3A+sciencedaily%2Ftop_news%2Ftop_health+%28ScienceDaily%3A+Top+News+--+Top+Health%29
We all know that aerobic exercise is good for your cardiovascular system. It helps to lower blood pressure, relieve stress and burn calories. However, running may not be the right way for most people to get their aerobic exercise and in a lot of cases can be breaking down your body.
Here's the deal: pretty much everyone has some sort of dysfunction or muscle imbalance. If you work at a desk all day, have a 60+ minute commute, stand on your feet all day, or lift heavy objects all day you more than likely have a dysfunction or muscle imbalance if not more than one.
What types of dysfunctions or muscle imbalance might you have? Rounded Shoulders, Shortened Chest Muscles, Winged Scapula, Anterior Pelvic Tilt, Posterior Pelvic Tilt, Lack of Thoracic Mobility, Lack of Ankle Mobility, Short Hip Flexors, Synergistic Dominance, Postural Issues, and the list goes on and on.
If pretty much everyone has one or more imbalance, then what's the big deal? To be honest with you it really all depends on what kind of lifestyle you want to live, especially as you age. People live with these issues everyday and it doesn't seem to bother a lot of them. I see people (especially older individuals) walking all hunched over, small steps, moving gingerly and I for one really do not want end up like that, and neither do you.
So how does running fit into this conversation? So as not to get too technical here, let's say you have a dysfunction or muscle imbalance that changes your walking gait (the way you walk), which is very common. Running is basically plyometric walking which is to say its more dynamic. Every step you take running reinforces that dysfunction or imbalance even more, making it worse and worse.
That being said, I'm not trying to tell you not to run, rather I'm trying to convince you that you should work on your dysfunctions and muscle imbalances so that running does not make them worse. Also, if you are doing a lot of running as your primary form of exercise you really should go see a running specialist to have your stride examined, get the proper shoes, and see a personal trainer to be put through a movement screen and get an assessment. If you have any pain while running, you really need to go see a physical therapist because aches and pains are the canary in the coal mine to let you know something is wrong. Working through the pain doesn't make the problem go away, even if the pain does.
Another common issue I see are people running right along busy streets. What do you think all that car exhaust is doing to your lungs? I read an article about a very popular running route in Boston. They tested the air at various points along the route and it was determined that the pollution they were exposed to while running/walking was doing more damage to their body than the exercise was helping. I do not remember where I read the article so I cannot reference it for you, however I did find the following article that talks about how running in bad air is bad for you. http://findarticles.com/p/articles/mi_m0NHF/is_6_20/ai_92148435/?tag=content;col1
So, between the dysfunctions, muscle imbalances, and air pollution, you can see how running may not be the best option for you for exercise and well being. It may come off like I am condemning running, I'm really not, I just believe that you should make the most out of your exercise and anything that you can do to eliminate some of the negatives will only help you achieve your goals. So run if you like it, just try and avoid some of the issues above.
We all run into excuses and reasons every day, even more so when it comes to our exercise routine. But what are they and are they valid to use for missing a workout? A simple Google search yields the following definitions.
A reason or explanation put forward to defend or justify a fault or offense.
To explain (a fault or an offense) in the hope of being forgiven or understood
A cause, explanation, or justification for an action or event.
A sufficient ground of explanation or of logical defense
As you can see the main difference between the two words has to do with the underlying need to use either of them. With an excuse there is a perceived “fault” associated with the action or in our case the inaction of the workout. On the other hand a reason is used when a justification or defense of an action or inaction has occurred.
So when it comes to missed workouts essentially excuses are given when we are at fault, and a reason is giving when others are the cause of the missed workout. The problem with that is that we as humans, tend to blame others for our problems, issues, lack of time. For example, I had to pick up my kids and take them to their after school activities. That specific reason, is only valid for the actual time it took you to pick them up and drive them. If you surfed the internet for 30 minutes prior to going and picking them up your reason for skipping your workout out is really an excuse since you actually did have time to fit one in.
I have two kids, two businesses, I am constantly studying, writing blogs/posts, teaching classes, cleaning the house, and all the other things that everyone else has to do, so I understand losing time throughout the day. I also realize that I waste a lot of time throughout the day; surfing the web, following football, watching some tv, and other things that all chip away at our time. So to say “I had no time in the day for a workout”, is more times than not an excuse. Remember a workout doesn't have to be a 90 minute drain you till you drop, at the gym workout. I can get 15 minutes of a warm up in, go start laundry do the dishes, answer a few emails and then get 15-20 minutes in of a good workout. Later in the day I can always (but often do not) find time to do a 5 minute warm up and then stretch for 10-15 minutes. Most of the time you can do this while watching the tv, in between internet surfing, before/after picking up the kids, while they are taking a shower, etc. The point is we can all find the time if we so desire. Desire, well that's a whole other topic. But let me leave you with these two videos when you think you have a valid reason for missing that workout.
The following individuals both have valid reasons if they so chose to use them.
Take care and “Did you SYN today?”
So what the heck do the things listed above have in common? Read on to find out.
Later this month, Justin Timberlake will star in a movie titled 'In Time'. The underlying premise of the movie involves the time an individual has to live, in this case 25 years. You can buy more time, or run out and die. Also, items are paid for with time. In the previews a cup of coffee costs you 4 minutes of your life.
What's interesting is how that closely parallels real life. Everything you do can affect your projected life span. Smoking decreases it, exercise increases it; but have you ever thought about all the daily things that you consume and how they affect your “time bank?” Unhealthy foods can affect your endocrine system which can lead to diseases, which will ultimately lead to a debit from your time bank. Inactivity can lead to health problems which will lead to a debit from your time bank. On the other hand, you can do things which increases the credit your time bank. Obviously exercise can lead to a credit in your time bank, as well as eating healthy. However, don't forget all the other things you can do to make sure your time bank is filled as much as possible; get an annual checkup, lessen or better yet eliminate products that contain VOC's (volatile organic compounds), don't over medicate (every ache and pain does not require a pill, try traditional methods or fix what is causing them), don't under medicate (finish the medication prescribed to you, don't stop just because you feel better).
All of these things affect your time bank. Think of what you eat, drink, breathe, or apply to your body in terms of how it will affect your projected life span and then decide if it is worth it. Is that daily sugar laden, artificial ingredient based coffee really worth that 4 minutes of your life? If you are continually debiting from your time bank instead of crediting to it, then are you slowly committing suicide?
For the most part we try to achieve balance in our lives, this no different. Aim to credit more than you debit.
This is my first attempt at video blogging. I hope you like it. ;)
By the way when I say "the girls are waiting for me at the pool", I mean my wife and two daughters. Just thought I should clarify that. LOL
I've read several articles lately on behavior modification and change. A couple quotes popped into mind, I'm not sure who said them originally. There are several that basically have the same premise, "You are either moving forward or you are moving backwards, but you are always changing." Another states "Nothing will change unless you make it change." These two quotes seem contradictory at first until you look at them closely. You are either moving towards something or away from it, and that path that you have set yourself upon will not change unless you make, or let it change. I think that applies to everything in life. Romance, finances, and health and fitness all fall under this notion that you control the path you are on and it will not change until YOU change it. This theory is universal, its ingrained in everything we do. Does it sound familiar? It should because it is basically Newtons first law of motion; an object in motion tends to stay in motion unless acted upon by an external force. You are that external force that drives change. If you do not like something about yourself, only you can drive that change, and it comes from inside. It has to be personal and selfish, but for that change to last, it must be rooted deep down inside of you. YOU have to want it. If health and fitness is the change you are looking for, we can help you on that journey, but it is up to you to drive the vehicle of change to get you there.
The following article titled, "Are you wired to never lose weight" will help you understand some of the psychological underpinnings of why some people overeat. It is a pretty interesting article if you are want to know a little more about what goes on upstairs in that brain or yours.
Wishing you health and fitness