Fat got a bad reputation in the 80’s and 90’s for accelerating weight gain. Therefore, when people want to lose weight, they often cut fat from their diet. However, in order to eliminate excess body fat, you need to make sure you're eating enough of the “good” fats. While it's true that some fats are “bad” for you, others are absolutely essential for losing weight and maintaining a healthy diet.
Types of Fat
There are two types of fat “good fat” and “bad fat”
Actually there are 4 types of fat: Monounsaturated, Polyunsaturated, Saturated, and Tran’s fat, but they can still be categorized as good and bad.
Monounsaturated (Good Fats)
Monounsaturated fats are considered good fats and are said to help reduce cholesterol, triglycerides, and blood pressure and to help control diabetes.
These good fats are found in food like; olive oil, peanut oil, cashews, canola oil, hazelnuts, peanuts, macadamia nuts, pistachios, pine nuts, and chicken fat.
Polyunsaturated (Good Fats) Omega 3 and Omega 6
Polyunsaturated fats are also considered good fats and are said to reduce triglycerides, inflammation and tumor growth. They also help to improve immune function and to help protect against sudden death from heart disease.
Polyunsaturated fats can be broken down into two categories: Omega 3 and Omega 6
Omega 3 is found in foods like canola oil, walnuts, flaxseeds, hempseeds, salmon, mackerel, trout, tuna, sardines, and herring.
Omega 6 is found in food like safflower oil, sunflower oil, sesame oil, nuts, and beans.
Saturated (Bad Fats)
Saturated fats are bad fats; they raise cholesterol and increase the risk of heart disease and stroke. In fact they are twice as potent as raising your bad cholesterol levels as polyunsaturated fats are at lowering them. It is difficult to eliminate these fats from your diet but one way to reduce them is to choose fat free dairy products and eat lean red meat.
Saturated fats can be found in foods such as meats, whole milk, cheese, palm and coconut oil.
Tran’s (Bad Fats)
Tran’s fats are the ugly fats; they raise bad cholesterol (LDL) and lower good cholesterol (HDL). They increase the risk of heart disease and stroke. Tran’s fats can be found in foods like crackers, cookies, cakes, shortening, margarine, hydrogenated oils, and vegetable oils that have been subjected to heat-damage during cooking.
Now that you are aware of the differences between “good” fats and “bad” fats, let’s take a look at how the “good” fats can actually help burn “bad” fats.
Omega 3 Fish Oils and Weight Loss
In a recent study that was published in the International Journal of Obesity, researchers wanted to find out if supplementing the diet with Omega 3 fish oil (good fat) would increase the number of fat calories burned in a single day.
The two groups were fed exactly the same diet apart from one group was fed 6 grams of fat in the form of butter, olive oil, sunflower oil, and peanut oil, the other group were given 6 grams of Omega 3 fish oil.
The fish oil group was given 8 capsules per day, 2 in the morning, 3 at lunch, and 3 in the evening.
The total intake of omega 3 long chain fatty acids was 1.8 grams. The outcome of the test results was fairly conclusive.
After three weeks, the group without fish oil lost .7 pounds of body fat and burned an average of 1710 calories per day. The group with fish oil lost 2 pounds of body fat and burned an average of 1775 calories per day.
These results show that the group who were supplementing with fish oil burned about 1.1mg of fat per kilo per minute. This is roughly 26% higher than the other group who weren’t supplementing with the fish oil.
One of the key reasons as to why Omega 3 fish oil has such a powerful effect on fat metabolism is that insulin levels were 50% lower when subjects used the fish oil. Insulin is a hormone that reduces the use of fat for fuel, while also promoting fat storage in the presence of excess calories.
Insulin increases the activity of an enzyme known to promote the storage of fat.
Insulin inhibits the action of hormones sensitive lipase, which is responsible for breaking down stored fat and preparing it for use as energy.
Insulin also activates an enzyme, which, along with fatty acid synthesis, is responsible for converting carbohydrate into fat.
Simply put, high levels of insulin make it less likely that your body will use stored fat as a fuel source. The drop in insulin levels when subjects used the fish oil would have allowed more fat to be used for energy (burned).
Combine the fat loss benefits with the other benefits of Omega 3’s such as it lowers cholesterol, lowers high blood pressure, reduced risk of heart disease, diabetes, cancer, macular degeneration, reduced anxiety and depression, mood elevation, increased mental ability, improved sexual health, natural hormone optimization, reduced inflammation, improved lung function, improved joint health, healthy skin, hair, and nails, and you can see why healthy fats should be staples of everyone's diet.
Any good doctor or nutritionist will tell you the best way to get any nutrient is to eat a balanced diet. In the case of Omega 3 fatty acids this would be in the form of fish, sadly due to the pollution levels found in our oceans today eating large portions of fish everyday is not advisable. Taking a fish oil supplement that is mercury free is a good idea for anyone wanting to increase intake of Omega 3.
The frustrating truth is that there will never be an easy quick fix method of losing weight that is safe and simple. However, with a little research into the workings of the body, it becomes clear that there are many small things you can do which add up over time to aid weight loss and make you feel better about yourself.
Omega 3 with Fish Oils
Life Time Omega 3 with Fish Oil contains 1,250mg of fish oil per softgel.
Sign up for Autoship and have your supplements delivered directly to your door! (NOTE: When placing your Autoship order use Club: Eden Prairie Life Time Athletic discount/referral number: 49720)
Showing posts with label AutoShip. Show all posts
Showing posts with label AutoShip. Show all posts
Sunday, May 4, 2008
Sunday, March 2, 2008
The Foutain of Youth
Ever wondered how you get all those wrinkles? Those annoying crow’s feet at the corners of your eyes? Or those laugh lines around your mouth? After age 28, the major source of aging is the production of free radicals. And with age, the amount of free radicals we produce increases. Scientists have determined that very large amounts of free radicals accumulated in your body, may significantly shorten your life span.
A free radical is an unstable molecule that steals an electron from a stable molecule in order to satisfy its need for repair. In doing so, this free radical destabilizes the stable molecule and creates another free radical in a vicious chain reaction of cellular destruction. A single free radical can cause damage to millions of other molecules in you body, preventing your body from functioning properly. This molecular destruction is continually occurring in your body.
Some free radicals arise normally during metabolism. Exercise increases free radical production. Sometimes the body’s immune system’s cells purposefully create them to neutralize viruses and bacteria. However, free radicals attack us from many different environmental sources every day. Some of which are: alcohol, tobacco, prescription drugs, smoked and barbecued food, harmful chemicals and additives in the foods we eat, sun bathing and pollutants in the air we breath. They assault your cells, large enzyme complexes, Vitamin C, and DNA.
Normally, the body can handle free radicals, but if antioxidants are unavailable, or if the free-radical production becomes excessive, damage can occur.
Antioxidants are commonplace in nature. In fact, antioxidants are abundant in more common vitamins such as retinol or Vitamin A, ascorbic acid or Vitamin C, tocopherol or Vitamin E, and selenium. They can be nutrients (vitamins and minerals) as well as enzymes (proteins in your body that assist in chemical reactions). Studies have shown that antioxidants may offer the best protection your body has against damaging free radicals. Antioxidants neutralize free radicals by donating one of their own electrons, ending the electron-"stealing" reaction. The antioxidant nutrients themselves don’t become free radicals by donating an electron because they are stable in either form They act as scavengers, helping to prevent cell and tissue damage that could lead to cellular damage and disease.
Studies indicate antioxidants do more than protect against free radicals; they are believed to play an important role in preventing the development of such chronic illnesses as heart disease, stroke, cancer, Alzheimer’s disease, Rheumatoid arthritis, cataracts, and ward off premature aging.
Although antioxidants cannot completely rid our bodies of free radicals, they can work to minimize the damage caused. Thus, diseases and other illnesses caused by harmful free radicals are avoided and aging is delayed.
The problem is, as we age our bodies produce fewer and fewer antioxidants. Fortunately there is a solution. To maintain our health and well being, it is clearly imperative that we must supplement our diets with natural antioxidants. Antioxidants can be found in fruits, vegetables, whey protein, dark chocolate, and red wine. Because no ones diet is perfect, a good way to fill in the missing nutrients is by taking a good multi-vitamin.
Men's Performance Daily Multivitamin AM/PM
Women's Performance Multivitamin AM/PM
Life Time Men's and Women's Performance Multivitamins is an advanced formulation including a powerful pack of all-natural antioxidants. Sign up for Autoship and have your supplements delivered directly to your door! (NOTE: When placing your Autoship order use Club: Eden Prairie Life Time Athletic discount/referral number: 49720)
A free radical is an unstable molecule that steals an electron from a stable molecule in order to satisfy its need for repair. In doing so, this free radical destabilizes the stable molecule and creates another free radical in a vicious chain reaction of cellular destruction. A single free radical can cause damage to millions of other molecules in you body, preventing your body from functioning properly. This molecular destruction is continually occurring in your body.
Some free radicals arise normally during metabolism. Exercise increases free radical production. Sometimes the body’s immune system’s cells purposefully create them to neutralize viruses and bacteria. However, free radicals attack us from many different environmental sources every day. Some of which are: alcohol, tobacco, prescription drugs, smoked and barbecued food, harmful chemicals and additives in the foods we eat, sun bathing and pollutants in the air we breath. They assault your cells, large enzyme complexes, Vitamin C, and DNA.
Normally, the body can handle free radicals, but if antioxidants are unavailable, or if the free-radical production becomes excessive, damage can occur.
Antioxidants are commonplace in nature. In fact, antioxidants are abundant in more common vitamins such as retinol or Vitamin A, ascorbic acid or Vitamin C, tocopherol or Vitamin E, and selenium. They can be nutrients (vitamins and minerals) as well as enzymes (proteins in your body that assist in chemical reactions). Studies have shown that antioxidants may offer the best protection your body has against damaging free radicals. Antioxidants neutralize free radicals by donating one of their own electrons, ending the electron-"stealing" reaction. The antioxidant nutrients themselves don’t become free radicals by donating an electron because they are stable in either form They act as scavengers, helping to prevent cell and tissue damage that could lead to cellular damage and disease.
Studies indicate antioxidants do more than protect against free radicals; they are believed to play an important role in preventing the development of such chronic illnesses as heart disease, stroke, cancer, Alzheimer’s disease, Rheumatoid arthritis, cataracts, and ward off premature aging.
Although antioxidants cannot completely rid our bodies of free radicals, they can work to minimize the damage caused. Thus, diseases and other illnesses caused by harmful free radicals are avoided and aging is delayed.
The problem is, as we age our bodies produce fewer and fewer antioxidants. Fortunately there is a solution. To maintain our health and well being, it is clearly imperative that we must supplement our diets with natural antioxidants. Antioxidants can be found in fruits, vegetables, whey protein, dark chocolate, and red wine. Because no ones diet is perfect, a good way to fill in the missing nutrients is by taking a good multi-vitamin.
Men's Performance Daily Multivitamin AM/PM
Women's Performance Multivitamin AM/PM
Life Time Men's and Women's Performance Multivitamins is an advanced formulation including a powerful pack of all-natural antioxidants. Sign up for Autoship and have your supplements delivered directly to your door! (NOTE: When placing your Autoship order use Club: Eden Prairie Life Time Athletic discount/referral number: 49720)
Friday, December 28, 2007
Don't Skimp on High Quality Protein
I often receive questions from clients regarding protein consumption. Protein is indeed a critical element in the diet, particularly for physically active individuals. There is a lot of confusion today as to what and how much protein should be consumed per day. For now let me just note that with regard to protein, the two most influencing factors are protein intake and protein quality.
Now, here are the facts.
The body can adapt well to an increase in protein intake, but it cannot tolerate any decrease in protein quality.
As one consumes more protein the body will adapt allowing you to absorb more protein in each meal. Protein provides your body with the amino acids it needs to repair and rebuild muscle cells. Research demonstrates that when you are more physically active you require more protein, anywhere from 1 to 1.5 grams of protein per pound of body weight.
When the diet is deficient in essential protein (due to inferior, damaged, over-processed or heated dietary protein), the body will leech into the muscle and break down its protein in a desperate attempt to get the missing amino acids that are required to sustain essential metabolic function….. Put simply, when it comes down to protein you cannot afford to sacrifice on quality. But, the fact is that not all proteins are created equal.
Note that virtually all plant proteins are incomplete and virtually all animal protein foods are exposed to heat during cooking. In general, our diets are often deficient in essential amino acids found in protein. The commercial protein products that we commonly use (shakes or bars) are typically deficient and degraded – most are over-processed with damaged proteins, loaded with chemicals or made with low grade, cheap proteins, or all the above.
Physically active individuals must support their body's increased demand for amino acids with the highest grade protein and in sufficient amounts. But here is the catch, to be fully effective, protein must be ingested with other cofactors including vitamins, minerals, good fat and low glycemic carbs. Protein is a building block material that cannot be fully utilized without its nutritional cofactors. Unfortunately commercial protein products today are devoid of nutritional cofactors. Instead, they're loaded with chemical preservatives and fillers (ie. Sugar).
Protein nourishment is not simple, nevertheless for individuals interested in muscular development, this topic requires much attention. Muscular development occurs as a compensation mechanism that makes the muscle stronger and larger in response to repetitive physical drills. But, in order to actually gain muscularity, the body must first go through a recuperation period (recovery) to remove all inflammatory compounds, waste material and damaged proteins accumulated in the muscle after exercise. Now here is the point – as long as the recuperation process is not completed, muscular development will not occur. For all respective purposes, inadequate recovery means failure. Proper applications of recovery meals after exercise are therefore critically important in enhancing recuperation and preparing the body for actual muscle gain. If you're an active individual, you can't overlook this fact.
Life Time has created a line of protein products to do just that – provide the body with protein of the highest biological value together with supportive nutrients and cofactors that maximize protein utilization. For example, our Whey Protein Isolate is the strongest and most effective bio-engineered amino acid composition to amplify the muscle enhancing properties of whey. The whey protein isolate with in this formulation increases amino acid availability to maximize the stimulation of muscle protein synthesis and results in greater muscle development. In addition, our exclusive proprietary formula features a patented digestive enzyme called Aminogen. This unique system helps push more protein amino acids into your muscles (up to 250% more) which results in greater gains in lean muscle mass and strength. Life Time has developed this superior formulation to specifically provide a more effective stimulation for protein synthesis resulting in greater muscle growth.
Life Time Peak Performance Whey Protein Isolate
Everything you need to support your body's demand for quality protein.
Sign up for Autoship and Save up to 30% off Regular Price
(NOTE: When placing your Autoship order use discount/referral number 49720)
Now, here are the facts.
The body can adapt well to an increase in protein intake, but it cannot tolerate any decrease in protein quality.
As one consumes more protein the body will adapt allowing you to absorb more protein in each meal. Protein provides your body with the amino acids it needs to repair and rebuild muscle cells. Research demonstrates that when you are more physically active you require more protein, anywhere from 1 to 1.5 grams of protein per pound of body weight.
When the diet is deficient in essential protein (due to inferior, damaged, over-processed or heated dietary protein), the body will leech into the muscle and break down its protein in a desperate attempt to get the missing amino acids that are required to sustain essential metabolic function….. Put simply, when it comes down to protein you cannot afford to sacrifice on quality. But, the fact is that not all proteins are created equal.
Note that virtually all plant proteins are incomplete and virtually all animal protein foods are exposed to heat during cooking. In general, our diets are often deficient in essential amino acids found in protein. The commercial protein products that we commonly use (shakes or bars) are typically deficient and degraded – most are over-processed with damaged proteins, loaded with chemicals or made with low grade, cheap proteins, or all the above.
Physically active individuals must support their body's increased demand for amino acids with the highest grade protein and in sufficient amounts. But here is the catch, to be fully effective, protein must be ingested with other cofactors including vitamins, minerals, good fat and low glycemic carbs. Protein is a building block material that cannot be fully utilized without its nutritional cofactors. Unfortunately commercial protein products today are devoid of nutritional cofactors. Instead, they're loaded with chemical preservatives and fillers (ie. Sugar).
Protein nourishment is not simple, nevertheless for individuals interested in muscular development, this topic requires much attention. Muscular development occurs as a compensation mechanism that makes the muscle stronger and larger in response to repetitive physical drills. But, in order to actually gain muscularity, the body must first go through a recuperation period (recovery) to remove all inflammatory compounds, waste material and damaged proteins accumulated in the muscle after exercise. Now here is the point – as long as the recuperation process is not completed, muscular development will not occur. For all respective purposes, inadequate recovery means failure. Proper applications of recovery meals after exercise are therefore critically important in enhancing recuperation and preparing the body for actual muscle gain. If you're an active individual, you can't overlook this fact.
Life Time has created a line of protein products to do just that – provide the body with protein of the highest biological value together with supportive nutrients and cofactors that maximize protein utilization. For example, our Whey Protein Isolate is the strongest and most effective bio-engineered amino acid composition to amplify the muscle enhancing properties of whey. The whey protein isolate with in this formulation increases amino acid availability to maximize the stimulation of muscle protein synthesis and results in greater muscle development. In addition, our exclusive proprietary formula features a patented digestive enzyme called Aminogen. This unique system helps push more protein amino acids into your muscles (up to 250% more) which results in greater gains in lean muscle mass and strength. Life Time has developed this superior formulation to specifically provide a more effective stimulation for protein synthesis resulting in greater muscle growth.
Life Time Peak Performance Whey Protein Isolate
Everything you need to support your body's demand for quality protein.
Sign up for Autoship and Save up to 30% off Regular Price
(NOTE: When placing your Autoship order use discount/referral number 49720)
Autoship
What is AutoShip?
With AutoShip, you are in control. It is a convenient, money-saving program that lets you order high-quality Life Time Fitness products online for easy delivery at your home or office. This way you don't have to remember to buy the important nutritional products you need. Life Time Fitness remembers for you!
AutoShip is a program created by Life Time Fitness to allow users to create an order for products that will automatically get placed for them once every month or once every 3 months. By automating the process, you save both time and up to 10% off the regular price on the products you use every month.
Directions for Creating your AutoShip Account
1. Go to lifetimefitness.com.
2. Click "Shop" and select "AutoShip Program."
3. Click on "Sign Up Today."
4. Complete requested fields in blue text.
5. Enter your referral/trainer's number: 49720 and club affiliation: Eden Prairie Life Time Athletic Club.
6. Click "Submit."
7. Log into new account with user name and password.
8. Add products to your shopping cart by clicking on products
9. Click "Add to AutoShip" at the bottom of the page.
10. Follow set-up instructions and click "Calculate."
11. Click on "Add to My Account."
12. Click "Log out" and your order is complete.
Please allow 5-7 days for delivery.
If you have any questions, please contact Amy Gilgenbach
With AutoShip, you are in control. It is a convenient, money-saving program that lets you order high-quality Life Time Fitness products online for easy delivery at your home or office. This way you don't have to remember to buy the important nutritional products you need. Life Time Fitness remembers for you!
AutoShip is a program created by Life Time Fitness to allow users to create an order for products that will automatically get placed for them once every month or once every 3 months. By automating the process, you save both time and up to 10% off the regular price on the products you use every month.
Directions for Creating your AutoShip Account
1. Go to lifetimefitness.com.
2. Click "Shop" and select "AutoShip Program."
3. Click on "Sign Up Today."
4. Complete requested fields in blue text.
5. Enter your referral/trainer's number: 49720 and club affiliation: Eden Prairie Life Time Athletic Club.
6. Click "Submit."
7. Log into new account with user name and password.
8. Add products to your shopping cart by clicking on products
9. Click "Add to AutoShip" at the bottom of the page.
10. Follow set-up instructions and click "Calculate."
11. Click on "Add to My Account."
12. Click "Log out" and your order is complete.
Please allow 5-7 days for delivery.
If you have any questions, please contact Amy Gilgenbach
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