Some of the Health Benefits of Garlic

Garlic is a pretty amazing food in terms of health boosting properties and in my opinion a delicious way to spice up almost any lunch or dinner meal!  One thing that I want to point out prior to discussing the benefits is that it is important to eat garlic in its raw form if possible.  Cooking can destroy some of the antioxidants and enzymes responsible for its benefits.  Here are just some of the many health benefits associated with garlic:

- Garlic is linked to a reduction in stomach ulcers and stomach cancer.

- Garlic can help in the prevention of colon cancer and in the event of cancer cells being present, garlic has been shown to prevent the growth and spreading of these cancer cells.

-  Garlic has anti-clotting properties and can therefore reduce the risk of stroke and heart disease.

- Garlic has been shown to help reduce blood pressure.

- Because of its high antioxidant properties, Garlic can protect the body from the damage of free radicals.

- Garlic can help to reduce inflammation in the body (which is a known cause of disease and other ailments)

- Garlic can help increase immune system health.

- Garlic is a natural anti-viral and antibacterial agent and can help in combating the symptoms of the cold and flu.

- Some studies link Garlic to a reduction in the risk of developing prostate cancer.

- Some preliminary research has found support for garlic aiding in the regulation of fat cell production in the body.

- Garlic can help reduce LDL cholesterol and triglyceride levels in our blood.

If you aren’t currently consuming garlic, there is a plethora of research out there to support the need to do so in order to live a Wellness Based Lifestyle!  So eat up!!!!

References:

www.healthdiaries.com and www.whfoods.com

Stay Focused and Happy Training Y’all!

Please Check Out Scale Down Nutrition Club for your Supplement Needs!

So I've recently partnered up with Jeff and Patti Rogers over at Scale Down Nutrition Club in S. Florida and I have to tell you guys, their weight loss story is nothing short of remarkable!  They have a combined weight loss of over 300 pounds!  I wanted to do a quick blog to let you guys know that Scale Down Nutrition offers quality supplements to help make sure you're giving your body all the nutrients it needs in order to live a Wellness Based Lifestyle.  If there is one thing these guys know about, it's weight loss and in addition to natural supplements to help in that area, they also offer a whole line of sports supplements.  Check them out and ask them how they can help you on your path the wellness!  Be sure to tell them that I sent you that way so they'll take extra good care of ya!

https://www.facebook.com/scaledownjeff#!/pages/Scale-Down-Nutrition-Club/275612802465440


Stay Focused and Happy Training Y'all!!!!!

Please Grab a Copy of My Book!!!!!!

If you have yet to grab a copy of my book "Simply Wellness: Learning to Live a Wellness Based Lifestyle One Day at a Time," please do at Amazon or on Kindle!  It's full of tips for happy and healthy living, as well as a simple resistance and flexibility routine, and some yummy recipes that are cheap and simple to make!!

Here's the link to it on Amazon:
http://www.amazon.com/Simply-Wellness-Learning-Based-Lifestyle/dp/1484144015


Stay Focused and Happy Training Y'all!!!!!

The Amazing Health Benefits of Turmeric

Turmeric is a popular Indian and Asian spice that is also responsible for the bright yellow color of mustard.  The active “ingredient” in it is called curcumin, which is the substance responsible for many of turmeric’s health benefits.  It’s a powerful natural anti-inflammatory, so if you are looking for an all-natural way to reduce the inflammation associated with exercise and daily activities, consider adding a dash of turmeric to your next meal!  Here are some of the other benefits of this incredible spice:

- Studies have found that turmeric can inhibit the growth of certain cancers including skin, breast, pancreatic, and prostate. 

- It can be used to disinfect cuts and minor abrasions, due to its natural antiseptic           properties.

- It is a great way to detox the liver and some studies have concluded that it can help prevent cirrhosis.

- It has been used for centuries as a natural pain killer.

- It can aid in fat metabolism and therefore help with weight loss and in maintaining a healthy body weight.

- It can help to treat inflammatory skin conditions such as psoriasis.

*****One consideration that I do want to point out is that if you are pregnant, consult with your medical doctor before beginning to use turmeric as it has been shown to be a mild uterine stimulant. 

Stay Focused and Happy Training Y’all!!!!!

References:

www.drweil.com

www.healthdiaries.com

www.globalhealingcenter.com

Health Benefits of Chard

There are several varieties of the leafy vegetable chard, such as Swiss and Rainbow chard, and it’s among the healthiest food options available to us.  Here a quick list of some of the health benefits that chard offers:

(1)    Chard is high in micronutrients including vitamins E, K, Niacin, Folic Acid, and the minerals potassium, manganese, magnesium, iron, calcium and zinc.

(2)    Chard is high in cancer-fighting antioxidants including lutein and quercetin.  Lutein is extremely important in eye health and can drastically reduce the risk of Macular Degeneration (the leading cause of blindness in older adults).

(3)    Being high in phytochemicals and cholorphyl, chard can help reduce the risk of cancer.

(4)    Chard is a good source of fiber which is important for digestive health, cancer prevention, and weight management.

(5)    Because of its high fiber content and the presence of syringic acid, chard can assist in regulation of blood sugar levels, which is important in prevention and management of Type-II Diabetes.

References:

(1)    www.everynutrient.com

(2)    www.healthdiaries.com

Stay Focused and Happy Training Y'all!!!!!!!

Inspire Others with Your Commitment to Fitness

One of the most rewarding things that I can say about my daily commitment to fitness is how it inspires my children to be active as well.  Leading by example simply is one of the greatest things that we can do each day.  By doing so, we walk through this life with dedication and integrity, which I promise you will inspire those around us.  With more an more children being classified as overweight and obese, now is the time that we as adults act together to do something to change this trend.  If your children see you exercise, see you make healthy choices with your nutrition, and hear you talking about ways to live a Wellness Based Lifestyle, they're much more likely to adopt these same healthy habits!  So if you aren't getting out and being active with you children, please make a commitment to do so RIGHT NOW!

Stay Focused and Happy Training Y'all!!!!

Tips for Not Blowing Your Nutrition at Your Next Summer Party

Listen, I get it, its summer which means it is time for holiday gatherings, family get-togethers and lots of fun-filled cookouts.  But, what summer cookouts are not is an excuse to completely blow your nutrition and compromise the fitness gains you have worked so hard to achieve over the winter offseason and the spring shape-up periods!  Here are just a few tips I came up with to help you stay true to your nutrition plan and to keep yourself well hydrated during those hot summer outdoor get-togethers:

(1)    Opt for veggie burgers and meatless hotdogs.  These options can still be grilled alongside the meat varieties on the grill and have substantially fewer calories and saturated fat as do beef burgers and hotdogs.  These options also have a high protein content, so my fellow weight trainers don’t despair, you’ll still get in your protein J

(2)    Fill up on fresh fruits that are typically a part of any summertime gathering.  Watermelon is a staple at any cookout, so eat up!  Watermelon is 96% water, so you’ll stay hydrated.  It’s also a great source of electrolytes which can help you avoid dehydration…. Which is an issue with our next tip (alcohol)

(3)    So of course most cookouts are going to have alcohol right?  Be smart and have only a couple of drinks if you must (remember studies have shown that consumption of 24 ounces of alcohol or more can have a negative impact on testosterone levels).  Choose low-carb beer varieties such as Michelob Ultra or Miller 64 and even better would be red wine.  Red wine has a high content of cancer-fighting antioxidants.  Alcohol provides 7 calories per gram, so do the math.  It doesn’t take many drinks to seriously rack up the calories!  Keep in mind that alcohol also has a dehydrating effect on the body.

(4)    Drink lots of water.  Water obviously will keep your hydrated, but it will also help you to feel full, which translates into less chances of overeating. 

(5)    Eat baked potato chips instead of the deep fried varieties.  If you’re worried that the host won’t have baked chips available, bring your own and be prepared to share!  There are several companies that offer baked chips and they have less calories and no yucky hydrogenated oils like their fried chip cousins.

(6)    Have a healthy meal before you go.  This can help reduce the likelihood of overeating at the party, if not help you avoid eating at all while there.

(7)    If there is a pool, swim your heart out.  You’ll totally get in a great cardio workout by simply treading water, getting in and out of the pool, and doing your world-famous cannonball off the diving board. Even horseshoes and ladder-ball burn more calories than lounging in the lawn chair talking about your glory days J

So these are some simple tips that came to mind as I sit here thinking about weekend cookouts.  We work hard to keep ourselves fit and living a Wellness Based Lifestyle, so don’t let these fun get-togethers be a set back!  Get creative and it will be much easier to avoid pigging out at the next Pig-Pickin’

Stay Focused and Happy Training Y’all!!!!

Simple Low Carb/ High Protein Meal for Muscle Building and Recovery

Listen y'all, it doesn't get any simpler than this to put together a super high protein, muscle building meal!  This is my seafood salad recipe and not only is it simple, it's cheap!

Combine these ingredients and chow down:

- 1lb. of imitation crab meat (unless you have the money to use real crab!)
- 1 can of sweet peas
- 20 green olives, sliced
- 1 small to medium red onion
- 2 tablespoons of Vegenase or Light Mayo

I simply throw these ingredients into a metal mixing bowl and stir around really well, making sure to evenly mix in the mayo.  This recipe should yeild 2 hearty servings, large enough for two of your 5-6 daily meals! Also a great post workout meal due to the high protein content and the carbs from the peas will help replenish some of your depleted glycogen stores.

Stay Focused and Happy Training Y'all!!!!!!

      

Why You Need Exercise If You Suffer From Arthritis

Here's my article this month over at My Fitness Tunes:
http://www.myfitnesstunes.com/exercise-and-arthritis

Check it out for even more information regarding exercise and arthritis, which is a disease affecting 50 million Americans currently and on the rise.