EPOC Epic

 

You may have heard about excess post-exercise oxygen consumption in the past. EPOC is the gas tank that powers your fat-stripping blowtorch, because when the type of training we’re advocating here induces an “oxygen debt,” it can increase your metabolic rate for up to 16 hours after

you train. This means that when you’re done working out—while you’re at school, at work, or sleeping—your body is still looking to consume fuel sources for the oxygen it needs to restore itself to a resting state of equilibrium. The good news for you is that it does this primarily through raiding fat stores.

 

“The EPOC effect does what steadystate cardio can’t do,” says Ryan Whitton, a strength coach in Austin, TX. “You still need some steady-state in your program to enhance recovery and strengthen your heart, but when it comes to stripping fat off your body, nothing works like circuit training to manipulate the speed at which your metabolism burns.”

 

Research has shown that the EPOC effect increases along with the intensity level of the type of exercise you’re performing. So, while you may burn more calories during a low-impact 45-minute treadmill session, you’ll affect your metabolic rate in a far more profound way if you throw in two or three

short-yet-intense ten minute metabolic circuits per week.

 

This is what the clients here already know. All sessions incorporate a full body conditioning workout using the principles of EPOC and then amplified with the Power Plate. It does not get any better! I have found that the Power plate when used in this manner has the longest EPOC effect out there…hands down!

 

Just sayin…

 

Come in and try it. What do you have to lose? It’s a short workout so you’re in and out in 30-45 minutes!

And Sometimes a Girl's Just Gotta Have Fun!!

Fitness is all about having fun! There are no excuses why you can't find something that you can have fun at while staying fit and healthy. Fads are ever changing in the fitness world. It's not always about having a rocking hard body...it's about having a strong core, being able t0 manage your daily activities without limitations on functional strength, a healthy brain to muscle pathway, and especially having good posture at whatever you're doing. Anything you do on a regular basis, from 2 times a week to more will give you so much more stability in your daily activities, and brain function. Get busy! Get up off your tush and go do something!! Happy Health!!! 

DIET FACTS:

 

Life is always a series of tradeoffs, but you may have unintended nutritional consequences when you substitute one food for another. In the quest to cut calories, sugar, cholesterol or fat, you can sacrifice important nutrients. Here’s a look at the cost of common food swaps:

 

Egg Whites for Whole Eggs

An egg white omelet is a high-protein, low-fat breakfast much loved by fitness enthusiasts and dieters. While egg whites are healthy, egg yolks are the real goldmine of nutrients. Half of the protein in an egg is in the yolk, along with all of the vitamins A, D, E, B6 and B12, plus the minerals choline, iron and zinc. The yolk does contain all the cholesterol, but eggs are very low in saturated fat —the fat that has the most impact on blood cholesterol. A large egg has 215 milligrams of cholesterol and one whole egg a day is within the dietary guidelines for healthy adults. So, next time you want an egg for breakfast, don’t toss the yolk.

 

Almond Milk for Dairy or Soy Milk

Plant-based milks are all the rage, but did you know that almond milk has only 1 gram of protein per cup, compared with 8 grams for cow or soy milk? Getting sufficient protein at breakfast is a challenge for many of us, so if you are a cereal-and-milk lover, remember that almond milk on your Wheaties won’t deliver a protein punch. Almond milk is also short on potassium at 120 milligrams, compared with 382 milligrams in cow’s milk and 287 milligrams in soy milk. Potassium is a shortfall nutrient in the diets of many Americans, so a good breakfast strategy is a whole-grain, high-fiber cereal with dairy or soy milk. You can toss in a few whole almonds to boost the nutrients without shortchanging your protein or potassium intake.

 

Popcorn for Nuts

Popcorn is a whole grain and that’s the good news, but nuts deliver so much more. All nuts are healthful, providing protein, vitamins, minerals, fiber and phytonutrients that popcorn can’t deliver. Studies have also found that a small portion of nuts is high on the satiety scale, meaning they help you feel full longer. Movie theater popcorn is especially high in calories and added fat. The Center for Science in the Public Interest found that a medium popcorn ranged in calories from 600 to 1,200 (9 cups to 20 cups) across three movie theatre chains. To be sure, nuts are high in calories and eating a whole bag of smoked, salted almonds or dark chocolate-coated pecans can sabotage a healthy diet, but a small handful is a good snack to curb hunger and to add variety to a salad, a grain or vegetable dish.

 

Post-Workout Whey Protein Shake for Real Protein-Rich Food

Whey is one of two milk proteins (the other is casein) and is an excellent source of branched-chain amino acids such as leucine, which appears to be an anabolic trigger to stimulate muscle protein synthesis. However, whey protein shakes are the not the only way to get the anabolic effects. Real food delivers high-quality protein and leucine, often at a fraction of the cost. Milk has been studied as a recovery beverage and found to be a good delivery vehicle for amino acids, with the added bonus of providing naturally occurring sugar (lactose) and a host of vitamins and minerals. Another good real food option is cottage cheese; a cup of low-fat cottage cheese has 28 grams of protein (most of it whey). Pair it with fresh fruit (pineapple, peaches or melon) and you’ve got a perfect recovery snack with more nutrients than your shake (and I’ll wager it tastes better, too).

 

THE ALL-ENCOMPASSING SUBJECT OF WEIGHT LOSS...

It's often that I'm asked nutritional questions...in reference to losing weight. The response is always the same...quality high fiber rich veggies, high quality low fat proteins, and you have to have the good quality fat (example: olive oil or avocado, almond butter, etc, not bacon grease) for satiation, at the same time. I hate the word "diet", it's really just a healthy way of eating that should be for the rest of your life...not a "diet". Approximately 40-50% of your caloric intake should be “low glycemic” vegetables (carbs), 30-35% should be protein, and 25-35% should be fat. Depending on how fast you want to take it off would be rather you all together cut out starches, or not. If you’re determined to get it off quickly then you have to do the work.

 

New research has shown that muscles prefer to burn fat for energy, not glucose. Fat also provides a high-octane fuel supplying more than twice as much energy per gram as glucose (ie carbs). And if you eat too many carbs before exercise then blood sugar levels are spiked, stimulating the release of insulin, which forces your body to burn glucose for energy, preventing the release of stored fat for most of the workout. If your pre-exercise (30 mins before) snack is balanced, consisting of carbs, protein, and fat, then your body will burn fat as the primary source of energy during the entire workout. This is because “blood sugar” is balanced, releasing glucagon (in order for glucagon to be released, a protein source is necessary) from the liver, which mobilizes stored body fat, maximizing your natural ability to burn fat for energy. You see, a stabilized “blood sugar” is the key to losing weight and staying lean.

 

Some low glycemic foods are milk, oatmeal, asparagus, broccoli, lentils, grapefruit, plain yogurt, barley, fructose (fruit sugar), cherries, nuts and seeds. Some examples of very high glycemic foods are sugar, instant rice, baked potato, dates, doughnuts, most breakfast cereals, pretzels, rice cakes.

 

Top 10 tips to help burn fat faster:

1.     1.  Include protein every time you eat.

2.     2.  Use primarily fruits & veggies for your carbohydrate sources.

3.     3.  Don’t be afraid of good fats.

4.     4.  Lean portion control (a large meal will spike insulin and contribute to weight gain as much as excess carbs).

5.     5.  Eat high-fiber, low glycemic whole grains (ex: barley, whole grain bread & pasta, brown rice).

6.     6.  Plan your meals with detail.

7.     7.  Exercise! Duh! 3-5 times/week. For the best results combine aerobic exercises with strength training.

8.     8.  Hydrate by drinking at least 80-96 ounces of water each day. Burning fat is a dehydrating process. The more water you drink the better results you’ll get.

9.     9.  Don’t skip meals. Have a BALANCE or a ZONE bar as a supplement (I’m familiar with their protein/carb/fat content, therefore those are the ones I suggest, however I’m sure there may be something else out there).

      10. Educate yourself on nutrition so that you can understand how your body works and responds to certain foods. Knowledge is key.

 

Caloric restriction and skipping meals does not work and this is why, when you return to eating a mixed diet, dramatic fluid retention and swelling generally occur, with rapid weight gain. Low calorie diets are usually low in fat, and you need fat to burn fat, as well as satiation for hunger. Low fat diets lead to blood sugar imbalances, dry skin & hair, and hormone imbalances. Low calorie diets also contain too little carbohydrates, causing ketosis to develop, and lean body tissues are lost and dehydration occurs.

 

My last note is on strength training, which stimulates the release of human growth hormone. With the release of glucagon (the body’s natural fat-burning hormone that blasts away fat and keeps energy and concentration high) and human growth hormone, the body can build lean muscle mass. Lean body mass is more “metabolically active” than fat, meaning that muscle burns more calories at rest than fat.  Two individuals that are the same height and weight can have very different metabolic rates, based on their body composition. Lean body mass is one factor that we can control in order to increase our metabolism and burn more calories, at work or at rest!Research shows that you should combine aerobic (high cardiovascular endurance) and anaerobic (weight resistance training like push-ups, squats, free weights, etc) exercise with stretching for gain the best results.

 

If you’re having a problem with weight loss, or you feel like you’ve plateaued, there’s always a reason. Get the portions right, combine lean proteins with high fiber carbs and good quality fat every time you eat a meal and snack, stick with an exercise routine, and drink water. If you’ve always had a problem with weight gain, look at the type of foods you’re used to cooking or eating habitually. You may say I don’t like vegetables…well that’s fine but if you have a weight issue then you may understand why, now.

 

Studies have also shown that eating a program consisting of approximately 40% carbs, 30% protein, and 30% fat will help with PMS symptoms, if not make them disappear, improve sleep, improve brain function, help with diabetes, hypoglycemia, high blood pressure, hyperactivity (children and adults), etc. For the women, our bodies are built differently than men's…women have more fat and less muscle. Less lean body mass means they have lower resting metabolic rates compared with men. Women burn fewer calories on a baseline level. That smaller body size means women burn fewer calories with the same amount of exercise. Also, women's bodies have evolved to hold on to fat stores better in order to produce and nourish healthy babies. Hence why resistance exercises plays such a vital role in weight loss.

 

And once again, this is just my 2¢ on weight loss…or as I prefer to reference it…lean body mass.

 

 

Jeri

 

Patients and PGA Golfers Experience Healing Power of the "Power Plate" at San Diego's South Coast Spine Center!

Several years ago I discovered an amazing exercise technology known as Whole Body Vibration (WBV). Years of research demonstrated significant strength gains in shorter periods of time, increased bone density without potentially dangerous biphosphonate drugs, improved muscular and neurologic coordination, improved tissue healing, pain relief, improved muscle recovery, and faster neuromusculoskeletal conditioning. I knew that I would have to provide this technology for my patients some day.

 

When I opened the South Coast Spine Center in San Diego Almost 4 years ago, I was thankful to be able to procure the most advanced, tested, and proven acceleration trainer available; the Power Plate Pro5 Air Adaptive. Since then, the internet has been flooded with websites and blogs that proclaim the success of this well proven technology.

 

We've seen some incredible recoveries in our clinic over the last few years, many of them from the benefits of the Power Plate. We're especially thrilled with the reversal of osteoporosis with our Power Plate, evidenced by pre and post DEXA scans, using our unique protocol and condition specific nutriceuticals.

 

The machine was designed in Denmark after years of planning and research, and has come to be known as the most popular, and most proven form of Whole Body Vibration or Acceleration Training in the world. The Power Plate's fame has spread rapidly with it's use by celebrities such as Madonna, Lance Armstrong, Sting, Claudia Schiffer, Shaquille O'Neal, and Clint Eastwood, to name a few. Its use has also grown in professional sports with more than alf of the NFL teams, a growing list of basketball, baseball, hockey and soccer teams. Germany's World Cup Soccer Team uses 8 Power Plates for its players at every game.

Golf and ACCELERATED Training on the Powerplate

An article that I found a while back:

 

Recently, the PGA Tour began using the Power Plate for it's growing list of celebrity golfers. Here's a recent press release on how PGA golf champions are using the Power Plate to improve their games dramatically:
 
Innovative Acceleration Training with Power Plate Products in Use on PGA TOUR :
 
Revolutionary Fitness and Wellness Product Used by Growing Number of TOUR
Professionals, Now Featured on PGA TOUR and Champions Tour Vans
 
NORTHBROOK, IL, April 1, 2008 – Power Plate North America announced today that its innovative Acceleration TrainingTM (a.k.a. “vibration training”) products will be used on the PGA TOUR and Champions Tour health and fitness trailers. Rory Sabbatini, Colin Montgomerie, Jesper Parnevik, Chip Beck, Mike Weir and Jerry Kelly are just a handful among a growing list of PGA TOUR and Champions Tour professionals turning to Acceleration Training with Power Plate products for its unique array of physical fitness and game-improvement benefits. Use by touring professionals underscores Power Plate’s distinction as a legitimate golf-fitness and game-improvement product.
 
“The PGA TOUR’s decision to make our products available to professionals on its Fitness Trailers throughout the season, and to avid golfers at retail, affirms our long-standing belief in Acceleration TrainingTM as a legitimate game-improvement tool for golfers,” said Brian Dillman, President, Power Plate North America. “The support we’ve enjoyed from TOUR professionals, elite swing coaches and golf strength & conditioning coaches, has been invaluable to establishing Power Plate in golf, and we’re thankful for that and look forward to continuing to help golfers of every level improve their games through Acceleration TrainingTM.”
 
In addition, Power Plate products will also be featured at PGA TOUR Superstores, a retail chain licensed by the PGA TOUR, serving die-hard golf enthusiasts with 13 locations throughout the country.
 
The most critical physical aspects to consistency on the golf course – balance, flexibility and range of motion, explosive strength, injury prevention and rehabilitation, are among the primary benefits achieved through Acceleration Training. Yet it’s the time-efficient and low-impact nature of Acceleration TrainingTM that sets it apart from other training methods, allowing its variety of benefits to be achieved in shorter, 15-30-minute training sessions and without the rigors and potentially damaging effects to joints and tendons of higher-impact conventional training methods. Furthermore, the Power Plate has illustrated significant pain-reduction benefits to individuals dealing with back-related ailments, also common among golfers.
 
“I’ve experienced wonderful results using Power Plate products within my personal training regimen in the off-season and between TOUR events, and I was thrilled to learn that the PGA TOUR was going to offer them on the TOUR Fitness Trailer this season,” said Jerry Kelly. “I have no doubt that other TOUR pros will become believers through the chance to experience Acceleration TrainingTM first hand at TOUR stops this season.”  
 
“About six months ago, under the guidance of my friend (golf fitness expert) Sean Cochran, I committed to an exercise program centered on a 15-minute Power Plate® routine,” said renown golf teacher and short-game guru, Dave Pelz. “To date I’m pleased to report a loss of over 50 pounds, stronger legs, increased flexibility, and feeling better than I have in 20 years.”

While it has emerged steadily within the golf community, Power Plate’s overall impact in professional sports is nothing short of significant, with extensive use now in professional football (roughly half of the League’s 32 teams are utilizing Power Plate), baseball, basketball, hockey and soccer, as well as a “who’s who” list of leading college athletic programs in the U.S.
 
Power Plate International is the leading manufacturer of products using Acceleration TrainingTM through Advanced Vibration TechnologyTM for health clubs, spas, hospitals, physical therapy and rehabilitation clinics, professional and collegiate athletic training facilities, and private fitness trainers, as well as home users.
 

BENEFITS OF DRINKING ALKALINE WATER

Alkaline water and water ionizers have become commonly recognized names in magazines, news papers and even on TV, because alkaline water benefits are many. Over just a few years time harmful toxins can build-up in the human body, and one of the main benefits of alkaline water is that it is able to remove these harmful toxins from a person’s body. Consuming rich amounts of alkaline water will greatly assist the body to flush out harmful toxins and acid waste.

The alkaline water benefits such as removing acid wastes and toxins from the body leads to healthier people. Unknowingly everyday many people consume foods and drinks that are polluted with acid waste and toxins, which are the cause of many varieties of illnesses. Such common ailments are headaches, high blood pressure, obesity, indigestion and constipation. All of which can be treated by drinking alkaline water.

 

These alkaline water benefits are just a few examples, the main benefits of drinking alkaline rich water is that it acts like a first line of defense against the previous mentioned ailments. In fact alkaline water benefits the body’s immune system by eliminating these acid wastes so that the body can focus on fighting illness.

 

Ionized/Alkaline Water Benefits Cancer Treatment.

 

If you have a water ionizer then you can make alkaline water, and this makes the water an excellent source for antioxidants. Making alkaline water with a water ionizer causes the molecules in the water to be much smaller than normal water. All of this helps alkaline water in the treatment of cancer, in that it helps to inhibit the spread of cancer and assists the body in killing cancer indirectly. Of course this is not considered a standalone treatment, but evidence shows that ionized water does help the body in many ways to fight cancer.

 

Just sayin…

MY 2¢ ON EATING RIGHT

A Note on Preservatives, Additives, Sweeteners, & Colorings That May Surprise You…

 

Preservatives are a type of additive used to help stop food from spoiling. Nitrates and nitrites are used to preserve meats such as ham and bacon, but are known to cause asthma, nausea, vomiting, and headaches in some people (and we wonder why so many children are showing up today with asthma/reactive airway disease when neither parent smoke…hmmm?). In addition to allergic reactions, the same is true for sulfites (sulfur dioxide, metabisulfites, and others), which are commonly used to prevent fungal spoilage, as well as the browning of peeled fruits and vegetables.

 

Sodium nitrite in some foods is capable of being converted to nitrous acid when ingested by humans. While animal testing showed that nitrous acid caused high rates of cancer, it is still in use.

Benzoic acid aka sodium benzoate is added to margarine, fruit juices, and carbonated beverages. It can produce severe allergic reaction and even death in some people.

Sulfur dioxide is a toxin used in dried fruits and molasses as well as to prevent brown spots on peeled fresh foods such as potatoes and apples. Sulfur dioxide bleaches out rot, hiding inferior fruits and vegetables. In the process, it destroys the vitamin B contained in produce.

 

Coloring

 

Each year, the American food industry uses three thousand tons of food color. Many coloring agents are derived from coal tar, and nearly all coloring is synthetic. Norway has a total ban on all products containing coal tar.

 

Though some artificial food dyes have been banned because they are believed to cause cancer, most dyes used today are of the artificial variety. They are also linked to allergies, asthmas, and hyperactivity (think about what we feed our children?).

 

The long list of foods and beverages in which color is altered includes butter, margarine, the skins of oranges and potatoes, popcorn, maraschino cherries, hot dogs, jellies, jellybeans, carbonated beverages, and canned strawberries and peas.

 

Even the chicken feed on large-scale egg farms is colored so that chickens will lay golden-yolked eggs similar to those laid by free-range chickens. Talk about the goose that laid the golden egg!

 

Sweeteners

 

Most processed foods contain sweeteners, many of which are artificial sugar substitutes containing no natural sugars, such as saccharine and aspartame.

 

Artificial sweeteners are linked to behavioral problems, hyperactivity, and allergies. Because saccharin was shown to increase the incidence of bladder cancer in animal testing, all foods containing this sugar substitute are required to carry a warning label.

 

**These are definitely things that make you go hhhmmm…?

 

Processed foods are addictive and can cause you to overeat.

 

Whole foods are made up of carbohydrates, proteins, fats, fiber and water. When foods are processed the components of these foods are modified (for example, fiber, water and nutrients are removed) and in other cases, components are concentrated. In each case, processing changes the way they are digested and assimilated in your body.

 

Eating highly processed or highly concentrated foods can artificially stimulate dopamine (the pleasure neurotransmitter), which plays a role in addiction. In this way, you are eating foods that lack nutrients and fiber, but create a pleasurable feeling. A food addiction starts because you feel good when you are eating these foods and they make you think they taste better. You crave that pleasurable feeling again and again and viola…this is what starts a food addiction

 

A diet high in processed foods can lead to depression, memory issues and mood swings.

 

Ingredients in processed foods are often the lowest cost and sub-par, nutritionally. For example, the fats and oils used in processed foods are refined, which means they are stripped of the essential fatty acids necessary for healthy blood sugar levels, moods and memory. Your heart, hormones and brain suffer when you choose to eat these fats and oils. Instead choose the organic, unrefined or "virgin" fats and oils.

 

Eating too many processed foods can lead to infertility and malnutrition.

 

Processed foods, like cereal, are stripped of important vitamins and nutrients that your body truly needs. You could be eating a large amount of calories and still be malnourished if your diet is high in processed foods. Animal studies have shown that over three generations, a deficient diet causes reproduction to cease. Today, infertility is on the rise, affecting 7.3 million people in America.

 

Processed foods are made for long shelf-life, not long human life!

 

Chemicals, additives and preservatives are added to processed foods so that they will last for a long time without going rancid or affecting the taste of the food. Food manufacturers spend time, money and research on beautiful packaging and strategies to lengthen shelf-life, with little attention on how the foods will lengthen your life or create lasting health.

 

I don’t think, nor am I suggesting, to completely cut out "processed food" but moderation is crucial, and not even on a daily basis is it recommended. I put food into 2 categories…"real" food and "fake" food. Anything that is labeled "no-fat" or has an artificial sweetener in it is definitely on the "DO NOT EAT" list. In the end, they don’t really help you lose weight because they’re filled with so many other things. Check the carbohydrates on "non-fat" labels versus normal or even lo-fat things such as yogurts, sour cream, mayonnaise, etc. Buy and eat these things but limit them to smaller amounts. I have found that my weight is easier maintained when I do these things and eat non-processed food. Store bought salad dressings have a ton of preservatives and other additives in them, and they are super easy to make. I have quite a few recipes for home-made ones.

 

Choose a healthy style of eating for yourself & your family and you will see the difference. Weight, brain function, sex-drive, energy, memory, health…just to name a few, will improve!

 

"Embrace the odds…the choice is yours".

 

THE IMPORTANCE OF WATER

Our human bodies are made up of about 70% water, and this amount can be seriously affected by stress, caffeine, and alcohol. While we can live without food for a month, we can’t last a week without water. If you wait until you’re thirsty to drink water, you’re already dehydrated! By the time you feel thirsty you have already lost at least 1% of your total body’s water. The average person loses 10 cups of water a day through perspiration, breathing, and urination. A recent survey showed that most Americans drink only 5 cups of water per day. That math does not add up. We do get a small additional amount of water from some of the foods we eat, although the caffeine in tea, coffee, and sodas counteract the absorption of water. It’s no wonder that 75% of Americans are chronically dehydrated! A 2% drop in body water, or hydration, can cause problems such as memory deficits, inability to focus, and daytime fatigue. Other symptoms can be muscle and joint soreness, headaches, crankiness, and those are only a few.

 

Ironically, if you don’t drink enough water your body will store excess water between cells, resulting in excess water weight. Additionally, if you are dehydrated, your body stores fat! Ugh! Your liver becomes overworked in its functions, and since an important function of the liver is to burn fat, it is prevented from doing its job as efficiently as it normally would—so the fat is deposited, often around the belly. NASM recommends at least 96 ounces (3 quarts) of water per day depending on activity level, humidity, air temp etc. Given that, we may need to consume even more. So if we exercise we definitely need to consume more!

 

Some ways that we can take in more water is to increase our intake of lettuce, broccoli, and citrus fruits, and dilute our juices with water. Also, our bodies lose water while we sleep we can keep water by our bedside. When you exercise remember to keep drinking water! Replacing the fluid we lose while exercising keeps our energy level stable, and since water plays such an important role in the transport of nutrients and chemical reactions in the body, staying hydrated boosts our metabolism! So that's my 2 cents for today… Choose good health and choose to live longer and happier :-)

 

A FEW FACTS ABOUT SALMOM:

Salmon are incredible fish sometimes traveling thousands of miles throughout their life cycle and within two to five years returning to the very location where they were born to spawn and die.

 

Firstly, salmon is a protein-rich, fat-flushing superfood. You feel full faster and your body requires more energy to digest protein than other foods, thus using up more calories, which contributes to weight loss. By building muscle mass, protein has been proven to raise your metabolism by almost 30%, which gets your thyroid gland geared up for burning calories! Woohoo! Protein stabilizes your blood glucose level, and that helps to flush fat.

 

Secondly, it’s an energizer. An average portion provides over half the daily recommended allowance of energy-promoting protein while it "dishes" up less saturated fat than an equal portion of any meat or poultry…hint, hint—you can eat more!

 

Thirdly, it’s rich in anti-oxidants, which are anti-agers that fight off free radicals. They are found in the yellow and orange pigments—also known as carotenoids. Also, important to our bodies are the Vitamins A, D, & B that salmon offers us.

 

Fourthly, and probably the most well noted, is its gift to us to reduce the risk of heart disease, lower cholesterol, and slow down the onset of inflammatory diseases by way of the "good" fats…also known as polyunsaturated fatty acids. Women who eat salmon on a weekly basis were 30% less likely to die of heart disease than women who ate fish only once a month! It’s recommended to have at least 2 servings per week.

 

As far as different types of salmon goes, which used to perplex me on a regular basis, wild-caught is by far the best way to go for many, many different reasons. It has more nutritional value. Farmed (farm-raised) salmon are raised in net cages located in the ocean close off shore. Disease and parasites tend to multiply quickly in these densely populated feedlots and can spread to wild fish. Additionally, just an FYI, antibiotics are fed to farmed salmon to help fight disease outbreaks, residues of these antibiotics can be passed to humans who eat farmed salmon. This increases the risk of humans developing antibiotic resistance. Early findings indicate that farmed salmon contain higher levels of PCBs and dioxins than wild salmon. These chemicals can cause cancer, high blood pressure, strokes, immune-system problems and reproductive disorders. PCBs and dioxins can also affect normal development in children. PCBs are persistent, cancer-causing chemicals that were banned in the United States in 1976 and are among the "dirty dozen" toxic chemicals slated for global phase-out under the United Nations Convention on Persistent Organic Pollutants, signed by President Bush on May 23, 2001. Because of their persistence, PCBs continue to contaminate the environment and the food supply.

 

It seems that the "powers that be" recommend wild-caught Alaskan salmon above all other forms of salmon currently available in the marketplace. If you can’t find wild-caught Alaskan salmon in your local grocery store in fresh or frozen form, I found very interesting that they recommend wild-caught Alaskan salmon in canned form as a next best alternative…hhhmmm, whodathunk?

 

The typical color of wild salmon comes from shellfish and certain insects that they consume. Because farmed salmon do not have this diet, their flesh is naturally gray. To make their product more marketable, some fish farm companies add chemical colorants to their fish feed. And we all know how I feel about artificial colorings…refer to my earlier discussion on preservatives and etc.

 

Several recent studies have found that salmon contains small bioactive protein molecules (called bioactive peptides) that may provide special support for joint cartilage, insulin effectiveness, and control of inflammation in the digestive tract. One particular bioactive peptide called calcitonin (sCT) has been of special interest in these studies. The reason is because a human form of calcitonin is made by the thyroid gland, and we know that it is a key hormone for helping

 

regulate and stabilize the balance of collagen and minerals in the bone and surrounding tissue. As researchers learn more and more about salmon peptides - - including sCT - - we expect to see more and more potential health benefits discovered related to inflammation, including inflammation of the joints.

 

Broiled, baked, or grilled were the preferred methods because using a salted poaching liquid for the salmon destroys more than 50 percent of the phosphorous and selenium found in salmon. When an unsalted liquid is used, only about 30 percent of the phosphorous and selenium content is diminished. Phosphorous is important in the proper formation, growth and maintenance of teeth and bones. Selenium is a power antioxidant and reduces chemical toxins within the body. The temperatures for poaching are already high enough to destroy the minerals as well.

 

I hope you found some use for this tidbit of information…as always, it’s just my 2 cents

 

 

 

Choose good health and choose to live longer, look & feel younger, and happier.

 

My ebook that you can download with free Kindle app

Exercise Routines to use while away or at home.

Day 1
30 Minute Workout.
DAY 1.pdf
Adobe Acrobat document [3.2 MB]
Day 2
30 Minute Workout
DAY 2.pdf
Adobe Acrobat document [3.2 MB]
Day 3
30 Minute Workout
DAY 3.pdf
Adobe Acrobat document [3.2 MB]
Snacks List
A list of snacks that are the proper ratio of carbs, proteins, and fat when you're on a mission to increase your lean body mass, also known as reducing your body fat percentage.
Snacks.pdf
Adobe Acrobat document [285.1 KB]
Breakfast List Options
These Breakfast choices consist of a perfect balance of carb, protein, and fat ratio to increase lean body mass, and promote weight loss.
EZ Breakfasts.pdf
Adobe Acrobat document [53.5 KB]
Breakfast Recipes
These are 4 more yummy recipes that can also be used to feed your toddler as well. Use them to increase your lean body mass.
Breakfast Recipes.pdf
Adobe Acrobat document [52.5 KB]
Dinner Recipes
Try these yummy and healthy choices.
Yummy Healthy Dinner Menu Choices.pdf
Adobe Acrobat document [26.9 KB]

Questions?

Have additional questions? Contact me @ jeri@fitnessbyjeri.com or text me @ 310-500-8866 

 

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