Face the Fats they're not all bad

Witht the holidays upon us, you may be looking for a way to avoid packing on the pounds. Get a head start by learning about one of the weight gain's major themes: fat. Our bodies rely on fat for proper immune function, nervous system maintanance hormone production and vitamin absorption, but most of us know that not all fats are beneficial. Saturated fats, which are semisold at room temperature, have been linked to heart disease, cancer, and inflamatory disorders. Found in meats, butter, cheese, milk, and fuul fat yogurts, these fats should be consumed in moderation.
Luckily nature provides fats that work in our favor. Healthful unsaturated fats come in two varieties monounsaturated and polyunsaturated fats. These fats are liquid at room temperature and help to lower total cholesterol, thereby reducing the risk of heart disease. It is important to limit not eliminate fat in your diet. Consuming healthful fats is a grrat way to add flavor and variety to your meals and to reap the associated benefits that come with it.

1. Olive Oil: Rich in oleac acid an omega 9 monounsaturated fat, olive oil may help fight against the development of Type 2 diabetes.
2. Nuts & Seeds: Nuts and seeds make the perfect heart healthy snack. Don't limit yourself to just one kind through try almonds, walnuts, Brazil nuts, hazelnuts, macadamia nuts, pecans, pine nuts, and pistachios well as sesame and sunflower seeds.
3. Avocado: Second only to olives in monounsaturated fat content avocados are useful in reducing bad cholesterol levels while increasing good cholesterol.
4. Cold Water Fish: Providing protection against heart disease, Alzheimer's disease, and many forms of cancer, cold water fish contains high levels of monounsaturated fats and omega 3 fatty acids. Aim for a serving of salmon, mackerel, or herring two times per week or consider fish oil supplements.
5. Safflower Oil: One study of obese postmenopausal women with Type 2 diabetes found that supplementation with safflower oil increased lean muscle mass and improved blood sugar levels. The women consumed just under two teaspoons of safflower oil per day an amount easily obtained in dressings or by using safflower oil as a substitute for butter when sauteing.

Stress less herbs to help you live longer & better

Did you know that up to 90% of doctor visits are connected to stress in some way. It is a factor in an astounding number of health conditions, from headaches and depression to stomach issues, heart disease and compromised immune function. It even affects how long you'll live, since chronic stress compromises longevity. Not all stress is bad of course it does serve as a motivator to complete tasks. However excessive stress results in damaging wear and tear to the mind, body, and soul. Fortunately there are numerous natural remedies that fortify the body's resistance to stress and ease stress triggered health chains. Wound- up - anxious types would do well to increase their levels of essential fatty acids called omega 3s (which include EPA and DHA). Supplementing with omega 3 which can be found in fish oil-m dials down stress in the body. Omega 3 plays an important role in regulating nerve cells throughout the body including the brain. Supplementing with omega 3 helps adults remain unruffled by normal pressures in life and keeps tension in check during highly stressful times. Researchers have demonstrated this benefit by giving university students fish oil supplements during their final exams. The American Psychiatric Association (APA) recognizes the important connection between omega 3 and mental health by recommending that all adults get at least two servings of fish a week. For those with mood and anxiety issues getting enough omega 3 is even more crucial which is why the APA recommends at least 1000 milligrams (mg) of EPA and DHA daily for this group. Sitting down with a cup of green tea is certainly a soothing ritual but if its green tea that your savoring there's even more reason to feel calm. Green tea contains a compound called L-theanine that acts as a natural stress reliever. It may also help keep blood pressure in check and counteract the stimulant effects of caffeine. After L- theanine enters the body certain neurotrotransmitters (namely serotonin and dopamine) are altered so that a state of relaxation is triggered relaxing the mind without causing any drowsiness. The ability to focus on taxing mental exercises may increase with L-theanine even as a person feels herself unwinding. Adaptogenic herbs come to the rescue during stressful times by enabling the body to deal with difficult situations in a more effective manner. Asian ginseng is the best known of the adaptogenic herbs, but there are others that deserve consideration for stress management, including Ashwagandha and Rhodia. Asian ginseng inhibits the production of stress hormones Ashwagandha has been shown to produce a sense of calm on par with prescription anti anxiety drugs, and Rhodia fortifies the body against both physical and mental stressors. While stress is inevitable it's good to know that natural remedies are available to help us face the challenges of life's ups and downs.

The power of whole foods

Fall's harvest offers an abundance of whole foods. Now is the time to choose fresh corn, squash, tomatoes, apples, peaches, and pears, all bursting with taste and full of nutrients. When we eat whole foods we're consuming food in it,s natural state and getting the full benefits of it,s vitamins, minerals and antioxidant phytochemicalls. Whole foods think potato instead of french fries haven't been processed which can remove essential nutrients. During processing some of a food's vitamins and minerals may be artificially added back in, but it's not likely to be as healthy as the original. Processing also tends to remove fiber at the same time it can add salt, sugar, and trans and saturated fats. Many studies have linked a diet high in fruits, vegetables, and whole grains with the decreased risk of cardiovascular disease, various cancers, and type 2 diabetes. According to the American Institute for Cancer Research, cancer rates could drop by as much as 20 percent if we eat at least five or more servings of fruits and vegetables every day: So this fall, resolve to eat to your health!

Although we now have access to a global marketplace, buying food grown thousands of miles away has its downfalls. Crops may be harvested before they reach full maturity, sacrificing flavor and nutrition. Shipping long distances impacts the environment and adds cost. While it may not be possible to eat organic; local food year round where you live, it's smart to do so when you can. A freshly harvested ear of organic corn or a crisp apple is as nutritious as it's going to be. When you spend your food dollars locally you help to support farmers, their families, and ultimately your community

Coconut Water the new sports drink

If you need an extra boost after exercising, coconut water may be just the right thing. Coconut water is the clkear liquid derived from young coconuts, not the thicker, white liquid known as coconut milk, which is a mixture of water and cocount pulp. Long popular in the Caribean and Southeast Asia, coconut water is one of the fastest growing drinks in the United States. Studies show that coconut water helps rehydrate the body after exercise. It contains the electrolyte minerals sosium, potassium, and magnesium common in sports drinks. Research finds that drinking sodium enriched coconut water is as good as ingesting a commercial sports drink for whole body rehydration after exercise induced dehydration." Many other health claims have been made about the beverage but research is limited coconut water also contains vitamin C, selenium, and phytochemicalls.

The Importance of Time management on your health

This post is more about how to manage your time properly then it is about fitness & nutrition. This week was a very busy week for me especially since i had to deal with a lot of distractions between my school finals and business deadlines. This is why it is so important to set aside enough time so that you don't become to stressed out when it comes time to take your final exams in school or to get all of your work done on time. This way you will be able to do well and achieve good results with what you are doing. One of the best things that i did this week to relieve some of the stress was to go to the beach and workout as well as relax this made me feel so much better both physically and mentally. The worst thing that you can do is to procrastinate and do things at the last minute all this does is bring on more stress and sets you up for failure with anything that you want to accomplish whether it involves school assignments, or work deadlines time management is the key to being able to get things done properly and on time.

The Marvels of Mangosteen the superfruit for SUPER HEALTH

Mangosteen, also known as "The Queen of Fruits," is a tropical fruit grown in Southeast Asia. It has long been enjoyed as a table fruit and revered for it's sweet taste. The therapeutic benefits of Mangosteen have long been known to the indigenous people of Thailand, Cambodia, Indonesia,India, and China, where Mangosteen was consumed daily as a "youth tonic" for the elderly. Historically, it has been used for thousands of years in folk and traditional medicine to help support healthy inflammatory processes and digestive health.* The Mangosteen fruit grows on an evergreen tree with leaves that can reach up to 10 inches long. The tree grows very slowly but can reach up to 80 feet. The typical size of a Mangosteen is about the size of a tangerine and is dark purple with a thick rind and soft white flesh. It taste so sweet, like a peach or pineapple. However, don't let the fantastic taste fool you into thinking that since it tastes good, that it couldn't possibly be good for you. I can tell you from experience that it tastes great and that anyone who decides to try it will very likely love the way that it tastes. Mangosteen not only tastes great, but it is also very healthy for you as well. In fact the health benefits are off the charts Mangosteen's reputation as a healing food is due to its abundance of antioxidants, which function to neutralize free radicals in the body that can lead to degenerative conditions. The entire fruit is potent and beneficial, but the secret is in the pericap (thick rind) which contains Xanthones. Xanthones are phytonutrients (and one of the earth's most powerful antioxidants) that have shown to be powerful free radical scavengers. Researchers have discovered that Mangosteen has th highest amounts of Xanthones known to man. To get the maximum health benefits of Mangosteen you should consume it in its 100% pure whole fruit form this way you will get the full health benefits of this amazing fruit.

Top Foods To Eat To Keep Your Heart Healthy

Heart disease stubbornly remains the number one killer in the U.S. for both men and women. How can you avoid being another statistic? Although part of your risk for heart disease is embedded in your genes and can't be altered some factors like your diet can be changed to push the odds in your favor. Heart Healthy Diets, While there are lots of so called heart healthy foods, none can be singled out as the key to a healthy heart. A healthful diet of fruits and vegetables, nuts, legumes, whole grains and low - fat dairy is a must. Here is a list of some other foods that are not listed above that are good for you to either eat or drink. Orange juice, grape juice, cranberries, and broccoli all contain specific nutriients and phytonutrients that help prevent heart disease and storke. But the five foods that are highlighted here stand out from the crowd by virtue of the volume of research that shows eating them regularly can decrease your risk for heart disease. How beans help your heart: The soluable fiber in beans helps lower blood cholestrol, while the folate helps keep homocysteine in check (elevated blood levels of homocysteine often signal clogged arteries). Beans are also rich in potassium which helps to regulate blood pressure. Moreover, resent reaearch says that beans are amoung the best sources of disease fighting antioxidents. How Fish helps your heart: Omega 3 fatty acids in fish help prevent ir-regular heart beats (arrhythmias) and have anti - inflammatory properties that help prevent blood clots and arteries from cbecoming clogged. They can also help lower blood triglyceride levels. How nuts help youe heart: Nuts are rich in monosaturated fats, which when substituted for saturated fats, help reduce total cholesterol and LDL's (low denesity lipoproteins, the bad cholesterol). Nuts are also rich in the amino acid arginine, which helps maintain the flexibility of arteries, making them less vulnerable to clogging. They also contain naturally occuring phytonutrients, such as resveratrol, that have been linked with heart disease prevention. How oats help your heart: Compared to other grains, oats more of oats fiberis the soluble kind, well known for lowering blood cholesterol. And recently, unique phytonutrients called avenanth - ramides that may help lower cholesterol have been identified in oats. Oats also help to maintain stable blood sugar and insulin levels along with healthy blood pressure which are all good for your heart. How olive oil helps your heart: Olive oil prevents the oxidation of LDL's one of the first steps in the arterie - clogging process. In addition to a wealth of mono unsaturated fats, olive oil is rich in antioxidents that help prevent free radical damage and protect vitamin E. Recently researchers discovered that olive oil contains a compound that helps to prevent inflamation much as ibuprofin does. ( Inflamation contributes to clogged arteries). The bottom line is that along with exercising regularly and not smoking , your diet is one risk factor for heart disease that you can control. By eating these provin heart healthy foods regularly. You will be able to decrease your risk for heart disease and live a healthier life.

The Health Benefits of Exercising on the Beach

I feel that there are many benefits to working out in the beach. Here is a list of some of the benefits of working out on the beach.

1. It is healthier for you because you can breath in fresh air outdoors instead of being crammed inside a gym with crowds of people all over the place.
2. Exercising outdoors is fun and relaxing here are a few examples running on the sand as opposed to running on a treadmill running on the beach is not only more challenging then running on a treadmill but it is better for you in many ways it is easier on the joints and it is more challenging then running on the treadmill not to mention that running outdoors with something to look at like the ocean will make you feel better mentally, psychologically, and physically. I also feel that swimming, volleyball, yoga, and Pilate's are also very good outdoor activities to participate in while exercising outdoors.
3. It is also important to note that not everyone lives in a warm climate like Florida, or California so me being a native New Yorker I look to take full advantage of the good weather whenever I can because we all know that summer is to short up here at least in my opinion it is.

Eating Fruit the correct way - GREAT HEALTH TIPS!

We all think eating fruits means just buying fruits, cutting it and just popping it into our mouths. It's not as easy as you think. It's important to know how and when to eat. What is the correct way of eating fruits? IT MEANS NOT EATING FRUITS AFTER YOUR MEALS! FRUITS SHOULD BE EATIN ON AN EMPTY STOMACH.
If you eat fruit like that, it will play a major role to detoxify your system, supplying you with great a great deal of energy for weight loss and pther life activities. FRUIT IS THE MOST IMPORTANT FOOD. Let's say you eat two slices of bread and then a slice of fruit. The slice of fruit is ready to go straight through the stomach into the intestines, but is prevented from doing so. In the meantime the whole meal rots and ferments and turns to acid. The minute the fruit comes into contact with the food in the stomach and digestive juices, the entire mass of food begins to spoil. SO PLEASE EAT YOUR FRUITS ON AN EMPTY STOMACH OR BEFORE YOUR MEALS! What happens when you eat fruit right after eating a meal is that the fruit mixes with the putrefying other foods and produces gas and hence you will bloat! Eating fruit on an empty stomach can help you prevent bloating, nervous outbursts, dark circles under the eyes, graying hair, and balding. It is also important not to cook your fruits or your juices because you will not get the proper nutrients at all. You will only get the taste. Cooking destroys all of the vitamins. Eating fruit is better then drinking juice. If you should decide to drink juice, drink it mouthful by mouthful slowly, because you must let it mix with your saliva before swallowing it. Eating fruit the correct way will help you to improve the quality of life, and will help you to live a health lifestyle and achieve happiness.

What Drives Your Eating Behavior?

I generally eat a varied and balanced diet I usually eat when I am hungry I eat to maintain a consistent level of energy throughout the day. I look to cook at home for the most part because I know that it is healthier for me to do this because I know what I am eating. However I do eat out occasionally when I am on vacation or away from the house. I feel that for the most part that my diet is exceptional. I also know that there is always room for improvement with anything that we do including what we eat on a daily basis. I also feel that there are plenty of websites that can be very useful to me to obtain the information that I am looking for to help me to maintain a healthy lifestyle. Here are a few web sites that I feel are very beneficial www.nutirtion.gov , www.cdc.com , www.who.com , www.ACSM.com.

The positive effects of the P90X workouts on the body

I know that as a personal trainer that there is always room for improvement when it comes to exercising. One of the best ways to do this is by changing your routine around so that you don't become bored and lose interest in what you are doing. When you continue to do the same things repeatedly what happens is that you plateau and hit a wall because you are not getting the results that you want from your workouts. This is where something like the P90X workouts come in handy they introduce what is called muscle confusion to the body and what this does it causes a shock to your body and your mind because you have never experienced anything like this before with your workouts. I personally love these workouts because they are very challenging to me and they keep me interested in working out. The more that you change things up with your routine the better you will feel because you will maintain your focus and concentration on what you are doing and will also have a better chance of acheivng your health & wellness goals.

The health benefits of eating organic foods or foods that have not been genetically altered

I feel that when it comes to eating food that we have to watch what we eat on a daily basis. I also feel that there are some major differences between eating processed foods that have been genetically altered in one way or another as opposed to eating organic foods that have not been genetically altered. Here are some examples let me start with steak I know that there are a lot of people that love to eat steak but I am willing to bet that a lot of people do not know what color steak is really supposed to be. The natural color of steak is purple the red color in steak is the red dye that they enject into the steak to give it that red color. The natural color of chicken is supposed to be pink the yellow that is seen in chicken is the hormones that they enject into the chicken even if the foods are not organic atleast they are antibiotic and hormone free which to me is very important since I have been eating this way for the last 15 years or so and makes me feel better knowing that what I am putting into my body is healthy and safe for me.

About Me

About Chris Kehoe: Chris holds certifications with the International Sports Sciences Association (ISSA) as a Certified Fitness Trainer (CFT), Specialist in Performance Nutrition (SPN), and Fitness Therapy (FT). Chris is also Certified in (CPR-AED) with the American Heart Association (AHA). Chris has often participated in and has donated personal training sessions to charity events such as the American Cancer Association (ACA), the American Diabetes Association (ADA), and the IES Brain Research Foundation . Chris is currently attending Kaplan University to get a Bachelor's degree in Health & Wellness. He resides in Scarsdale, NY and is 46 yeaers old and single. Chris meets with his personal training clients either in their homes, office facilities or gyms.My goals are to make my clients aware of how great a consistent fitnes program, together with proper nutrition, can positively improve one's life both physically and mentally. For more information on Chris's training methods call (347) 851-2193.

Fitness & Nutrition

Hello everybody I am posting this blog as part of my school assignment here at Kaplan University I am going for my Bachelor's degree in health & wellness I have always been interested in health & wellness and I am hoping to one day succeed in opening up my own fitness facility and possibly a fitness franchise CK.

The Importance of Fitness and proper Nutrition

My philosophy is that fitness and nutrition are a way of life. You can't just change your lifestyle for a week or two and expect to see results. To successfully manage your weight, you must be willing to commit to a lifetime of permanent changes in eating behavior. I feel that the combination of physical activity and proper nutrition are the keys to achieving your health & wellness goals.