Fat Can be Bad and Good

Fat cells are underneath your skin through out various parts of your body. Fat has got a good side and a bad side. In fact, most of us can relate more to the bad side. Such as, “I need to loose weight,” “get rid of the fat around my waist” or “I’m carrying a little too much junk in my trunk.” Fat does have some importance besides being a cosmetic pain in the tush. For example, providing insulation and protection. Fat also plays a vital role in cell function, metabolizing fat-soluble vitamins and providing energy during low intensity activity. Here’s some helpful information to allow you better understand fat. Men and women carry fat differently. Women carry more fat in the hips, breast, waist and butt area. This can even vary depending on your genetics and can make getting rid of extra fat a little more challenging but not impossible.

Humans carry two types of fats, white fat and brown fat. White fat is used for insulation, protection to organs, joints as well as providing energy and more. Brown fat, which is brown due to it being highly vascular, is found in a higher amount in infants. Brown fat acts as a body temperature regulator. For example, brown fat is activated when body temperature starts to drop. It is then released in the form of heat.

These are a few of the important roles fat plays. Keep in mind that fat is a good thing but can also be a bad thing when in excess. Also know that we cannot rid our body of the amount of fat cells we carry. Fat cells can shrink when we loose weight but they can also expand and act as an unlimited storage for excess calories that are consumed. So be smart, stay active and eat healthy;).

Whole Grain Bread vs. Wheat Bread

Do you know the difference between whole grain bread and wheat bread?
Wheat bread is not really a whole grain food. A true whole grain bread will state and list in the ingredients “whole grain flour” not “wheat flour.” The difference is the actual grain will still have the endosperm, bran and germ in tact. This is all removed in wheat, white or some other types of breads, with exception to the germ. Why is this important? Because when the grain has gone through processing to where most of the micronutrients are removed, it’s no longer as nutritious as it was prior to the processing. For example, it contains less fiber, less vitamins and minerals. Because of the amount of knowledge that has been gained over the years, companies now enrich or fortify their foods to increase or replace the nutrition that was lost during processing.

Regardless, I highly recommend that you as the consumer take the time to read the label. It’s important to know what you put into your body and it’s an opportunity to educate yourself on making better food choices.

Tips For Weathering The Cold When You Need To Exercise

Winter can put a damper on your outdoor exercise routine. But the good news is, you can still exercise outdoors, making it more bearable by dressing appropriately. The cooler temperatures can make you more prone to skipping your workouts when its below 50 degrees outside. Luckily most parts of Southern California is not too bad during the Winter. But where I live we have had snow just about every winter, which means it gets pretty cold. Here are some things you can do to make your workout a little warmer.

Wearing layers will allow you to remove clothes as your body starts to heat up. Also wearing clothing that is made from synthetic fibers that are designed for working out will help keep the sweat from your body. Keep in mind that your layering should be appropriate and not overly done to where you may sweat too much causing your core temperature to drop.

This is the time of year when the cold can flare up arthritic conditions and make your muscles prone to injury by causing blood vessels to constrict. Be sure to spend 10 minutes warming up by doing some walking, light cycling or marching in place. Stretching is best done when your muscles are warmed up.

No excuses when it comes to keeping your body healthy. That means treating it right through exercise and making healthy food choices.

Merry Christmas and many blessings to you!

Chromium Picolinate May Help With Mild Memory Loss

New study shows chromium picolinate may help with mild memory loss. According to Robert Krikorian, PHD, associate professor of clinical psychiatry at University of Cincinnati Ohio. A recent study was done on 26 adults with mild memory loss and they were given 1,000 mcg of chromium picolinate or a placebo daily for 12 weeks. The adult group who took the chromium picolinate showed an improvement on memory test, while the placebo group showed no change. The theory behind the study is chromium picolinate reduces insulin resistance. Insulin resistance is when the body's cell don't utilize insulin the way it should, like in diabetes. "Too little insulin in the brain may contribute to poor memory."

If your considering taking chromium picolinate as a supplement, be sure to consult with your Dr. if you have any underlying medical condition such as diabetes. Chromium picolinate may interfere with your medication.

The Dimensions of Wellness

To be healthy means to have all the key dimensions of wellness. Physical, emotional, intellectual, interpersonal, spiritual and environmental wellness. Being physically well means to be absent from disease and physically fit. The dimension of emotional wellness focuses on being able to reflect on your own thoughts and emotions and identify obstacles and get help if needed. Where as intellectual wellness means being able to challenge ones self mentally. That doesn’t mean taking on more task but allowing your mind to be challenged. Intellectual wellness also means to have healthy relationships with others such as, friends and family. These people in your inner and outer circle should be individuals you can trust and who will be there for you through good and bad times. On the other hand, spiritual wellness is to have a belief in a higher authority. We can only control so much in this life and for me personally knowing that God is in control gives me peace and comfort in my happy and trying times. And lastly environmental wellness is a place of contentment, security and positive energy. In order to obtain environmental wellness sometimes it's necessary to separate yourself from negative people or relationships that may put you in a compromising situation that is unhealthy.

Your dimensions of wellness does not have to stop with what I’ve listed but it can be a starting point for you to change your own well-being for the better.

Accomplishments

Sometimes I like to share my accomplishments because others might relate. For example, I like to post on my Facebook Wall that I made a healthy recipe that turned out good. Eating healthy does not have to taste bad. Or if I did well on a test in a class that may have been challenging. It's hard to be an adult with a family and work, plus attend school and make time for exercise. I'm sure others can relate. I also enjoy running and use it as an outlet to not only stay healthy but relieve stress. Sometimes I'll even post that I made a running goal and accomplished it. Perhaps this will motivate others to do the same. Running was something that I always wanted to do but was unable to do when I was younger due to a medical condition. Today I consider myself very blessed to be able to run for such long distances without having too many problems with exception to some occasional knee pain, if I over do it. And for the most part this is corrected by me backing off and starting up again little by little. I also enjoy running 5k’s with my clients who want to take up the sport, run for a cause or train for a ½ marathon.


One of my biggest accomplishments was getting up the nerve and confidence to do a photo shoot. This past Spring I was very blessed to work with a very gifted photographer by the name of Rowena Curtis. My goal was to put together some new marketing material for my business and I got the idea to get professional pictures taken by an old coworker I use to work with who now works in the same industry. I was nervous about getting pictures because I never thought of myself as the model type. If anything I’m a tomboy at heart. Long story short, I came across Rowena’s work and loved it. And I didn’t hesitate to make an appointment for a consultation. The day of the consultation when I met Rowena I knew I wanted to work with her. Rowena has a good heart and took pride in her work and described her photography as “artwork,"I agree. Although there was a set back before the actual shoot, which she was so kindly ready to refer me to someone else, I waited until she was able to do the shoot. I was glad I did. I’m a mom, a college student, a wife and a business owner with a crazy busy life. And sometimes I think we all forget we are human beings and not robots, we are God’s masterpiece’s. Rowena’s work reminded me that I am a masterpiece even though I may not feel or look like it all the time =).


You can view the full photo shoot slide show by visiting http://www.rowenacurtis.com/
and click on "ENTER NEW BLOG."

What Every Exercise Program Should Include

An effective and well rounded exercise program should include strength, cardiorespiratory, and flexibility training. On the days of strength training exercises should be done that challenge all muscle groups. Such as, push ups for chest and shoulders, squats for legs, calf raises for calfs, bicep curls for arms, dips for triceps (back of the arms), crunches for the abdomen and backrows for latissimus dorsi, trapezius, rhomboid and other smaller muscle groups located in the upper body. Cardiorespiratory training should be done most days of the week for 20-60 minutes, working in a target heartrate zone of 55-90% (depending on your fitness level) . Flexibility is essential for a successful fitness program. Stretching should be done most days of the week, stretching all major muscle groups for 15-30 seconds. Stretching can easily be forgotten but it’s role is vital. Proper stretching is done by allowing your muscles to extend to a full range. Overtime this will allow connective tissue to permanently lengthen. Research has shown that stretching is improved when muscles have been warmed up prior.

Keep in mind that you can exercise all day long but if your not eating properly you will override all your hard work. And you can still be doing unforeseen damage to your body.