Do you need a push? – Think of Terry Fox

I wish I would have known Terry Fox. He had work ethic and dogged determination far beyond what the average person thinks they have.  Terry Fox almost ran half the width of Canada on one real leg and one artificial leg.  There where numerous times throughout his journey that the skin on his leg stump would wear raw and start to bleed.

Terry started the Marathon Of Hope for The Canadian Cancer Society April 12, 1980.  He dipped his artificial right foot, which was the leg that he lost to bone cancer in 1977 in the Atlantic Ocean near St. John’s Newfoundland.  Prior to 1977 he was involved in numerous sports, including long distance running.  After Terry lost his right leg to cancer he decided that he needed to raise money to help fight the dreaded disease.  He ran every day, consistently for 143 days, averaging 42 kilometers (26 miles) rain or shine all the way to Thunder Bay Ontario.  The only reason that he stopped The Marathon Of Hope was because his cancer had returned and spread to the point that he could no longer continue. His run ended September 01, 1980.  He had covered a total distance of 5373 kilometers (3339 miles).
Terry Fox was 22 years old when he ran The Marathon Of Hope
Born July 28, 1958. Died June 28, 1981

As of 2008 Cancer accounts for 30% of all deaths in Canada.  The second biggest killer is heart disease at 21%. – Statistics Canada – In the US heart disease is still the number one killer at 25% with cancer deaths coming in a close second with almost 25% – American Cancer Society.

US cancer deaths – 2003 to 2007 – National Cancer Institute
In the US over a  the deadliest form of cancer is lung cancer, taking 792,495 lives. The second deadliest is colorectal cancer accounting for 268,783 deaths. The third deadliest is breast cancer taking 206,983 lives. Fourth is pancreatic cancer at 162,878 and the fifth deadliest form of cancer is prostate cancer at 144,962.
According to The Canadian Cancer Society and the US National Cancer Institute 50% to 75% of all cancers could be eliminated by making healthy lifestyle choices. The main causes of cancer are (1) Obesity (2) Smoking (3) Lack of exercise (4) Alcohol consumption (5) Low vegetable and fruit consumption. The Centers for Disease Control also states that chronic inflammation from lifestyle choices can lead to cardiovascular disease, type-2 diabetes, arthritis, cancer and Alzheimer’s disease.
Making the change to a healthy lifestyle is easy.  Start with quitting smoking, losing weight and exercising.  As far as food is concerned eat your vegetables and steer clear of processed foods.  Think of food and drink as nutrition for your body.  Go for foods that have a high nutritional value, not food that is just empty calories.
To use a phrase from the president of a local vegetable marketing company – “Eat Your Veggies”

Visit: http://ehfnow.com

Brian Forsythe of EHF  EXECUTIVE HEALTH AND FITNESS  is a natural competitive bodybuilder and personal trainer with over 20 years of experience in the fitness industry

We Are Built To Move

If you have arthritis moving might be your best friend.  Moving keeps our joints limber and helps with pain control.

Women Stretching

Some people with arthritis resist physical activity because they feel that it will increase pain or further damage their joints. We are built to move.  Our joints allow for mobility.  Movement eases stiffness, reduces joint pain and strengthens the muscles which support the joints.  Movement also helps with maintaining a healthy weight.

Movement is important for everyone not just those with arthritis.

It is important for everyone to protect their joints by controlling the tempo at which a movement is being performed (avoid whipping or snapping).

Here are a few tips.

  • Pay attention to pain.
  • Use proper form
  • Balance activity and rest
  • Don’t overdo it
  • Maintain a healthy weight

It is important for everyone to maintain a healthy body weight.  Carrying extra pounds adds stress to the joints.  One study showed that for every extra pound gained over our ideal body weight there is a four pound increase in the loading forces placed on the knee.

Jogging is not required:  The desired benefits of regular physical activity can be achieved with low-impact exercise.  Low-impact exercise minimizes the stress put on joints during high intensity workouts.  Examples of low impact exercises are swimming, cycling, lifting weights.

The muscles that support our joints must be kept as strong as possible. You can work on maintaining or improving your muscle strength by doing strengthening exercises. With proper strength training you will increase the stability of your joints while decreasing pain.

Due to stiffness and pain range of motion is hampered when a person has arthritis.  To preserve or improve the range of motion controlled stretching is required.  Slowly extend, bend or rotate each of your joints.  Once you have reached the point that you feel either a tugging sensation or pain, stop and hold for a count of ten then slowly return to the starting position.

Food choices also play a major role in improving joint health, overall health and body weight.  Choose foods that are unprocessed, high in nutrients and low in calories.

Visit: http://ehfnow.com

Brian Forsythe of EHF  EXECUTIVE HEALTH AND FITNESS  is a natural competitive bodybuilder and personal trainer with over 20 years of experience in the fitness industry

Keep Cancer From Returning

There’s A Way To Keep Cancer From Returning—So Why Aren’t Doctors Talking About It?

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Article source: Prevention.Com June 2015 

When Ken was 71 years old, he fell out of a tree and was injured. In the emergency room, the doctors took an x-ray and saw a broken rib, as well as a mass in Ken’s left lung accompanied by enlarged lymph nodes. He was immediately referred for a biopsy—which confirmed the mass was a small-cell cancer—and a total-body CT scan, which showed that it had not metastasized. Ken was referred for chemotherapy and radiation, and after 6 weeks of concurrent treatment, he was told the tumor had dissolved completely. At Ken’s final visit with his oncologist, he was told that he would be seen for a scan and blood work in 6 months. Ken asked, “So, Doc, what should I do now to decrease the chance of a recurrence?” His doctor replied, “Do whatever you want!”

Ken’s experience was not unique. The standard farewell given to patients by their oncologists after they’ve completed cancer care is “See you in a few months.” When asked what they should do in the meantime, they are given a vague answer such as “Now you can get back to your old life!”

Ken, like many patients, was not satisfied with his doctor’s answer. Other than his cancer, he was fit and healthy. He had a lot to live for, and he knew that only 20% of patients with his tumor type and grade made it to the 5-year mark following their diagnosis. He wanted to optimize his chances for survival, and he wanted a plan that would give him some semblance of control rather than just wait for his next appointment.

If Ken had had a heart attack, he would not have left the hospital without an appointment for cardiac rehab. Depending on where he was being treated, at this first appointment, he might have been assigned a physical trainer, a nutritionist, and even a counselor. Over the course of 12 weeks, Ken would have seen these practitioners several times a week, learning how to handle stress, how to shop for and cook heart-healthy foods, and how to establish an exercise routine. Over the last 20 years, heart disease has come to be accepted as at least partly a disease of lifestyle, and cardiac rehab has become an accepted part of its treatment.

The cardiac rehab triad of better nutrition, exercise, and stress management leads to fewer repeat heart attacks and better patient outcomes. Better still, patients who go through rehab are less likely to develop diabetes, high blood pressure, and a host of other conditions. After 12 weeks of rehab, a high percentage of patients establish new habits and substantially change their lifestyles.

Cancer, however, is still treated as though it is a bolt of lightning out of the sky. Other than urging patients to stop using tobacco, oncologists rarely ask their patients to make direct connections between their lifestyle and their cancer.

But we now know there are strong, documented ways to prevent recurrence. There are correlations, for example, between obesity and a sedentary lifestyle and certain types of cancer—so why aren’t more patients being told to at least move more after their treatment is over? Why aren’t more tactics presented to help patients live their healthiest lives post-treatment?

We three doctors—Gerald Lemole, Dwight McKee, and Pallav Mehta—have varied backgrounds and experiences, but we agree with Ken that cancer care should not stop with the final visit to your oncologist. Surgery, chemotherapy, radiation, and immunotherapy treatments for cancer are nothing less than extraordinary. Millions of lives have been saved through their use. But their focus is on destroying cancer cells, not strengthening healthy cells. Once their use is complete and treatment is over, there is still work to do. There is now overwhelming data that shows exercise, good nutrition, and management of stress can improve the likelihood of cancer survival and prevent recurrence. And there is no dispute that strengthening your immune system through a healthy lifestyle will allow you to live a healthier life in general.

Yet 95% of people who have been treated for cancer either are not using or are underusing these powerful strategies. The main reason for this is simply lack of knowledge. Few cancer patients are aware of the research showing the correlations between lifestyle and cancer, and few oncologists are trained to provide advice to patients regarding after cancer care. Some patients, as was the case with Ken, do their own research and find the correlations between lifestyle and cancer on their own. Through various sources and advice from multiple practitioners—including an integrative oncologist, if they live in a place where there is a practitioner—they piece together a plan for after care. But we’d like to see this type of care for all cancer patients, not just those with the ability to access it.

Here are 8 ways to lower your risk of a cancer recurrence: 

1. Try to eat a Mediterranean diet or an Asian diet, (high in unprocessed vegetables and lean meats such as fish).  Both are based on the idea of balance and include foods high in important nutrients and vitamins.

2. Eat small meals throughout the day to avoid insulin spikes. Insulin has been shown to be a growth factor in cancer.

3. Avoid or eat in moderation, processed meats, trans fats, refined sugar, alcohol, and processed foods.

4. Be active, whether it’s running a long distance or just playing golf, any form exercise is helpful. After cancer the body can be tired and weak, but physical activity in moderation can help build it back up and prevent a recurrence.

5. Detox your house—get rid of reusable plastic containers and utensils, any carcinogenic cleaning products, nonstick pots and pans, carpet, vinyl shower curtains, and pesticides.

6. Go organic! Toxins in foods are even more harmful for those in remission.

7. Manage stress with activities such as yoga, meditation, tai chi, and reiki. Studies have shown that stress makes the body weaker in fighting cancer cells.

8. Create a support system, whether it’s a program at your hospital, community center, church or just your family and friends. They will help you both emotionally and physically.

Visit: http://ehfnow.com

Brian Forsythe of EHF EXECUTIVE HEALTH AND FITNESS  is a natural competitive bodybuilder and personal trainer with over 20 years of experience in the fitness industry

Exercise is the key to good health.

Exercise helps you stay mobile, slows the aging process and it keeps you looking and feeling great.

IVM_2_people_exercising_hwq374

There are 3 major types of exercise; Aerobic, Strength and Stretching.  Every one of these types have multiple variations.

Most people limit themselves to one or two types of physical activity, they do what they are familiar with and they do what they think is the most effective for their health.  By doing so these same people are missing out on the health benefits that are inherent in all of the other exercise types.

Here is a list what you need to know about each exercise type.

1. Aerobic exercise

Aerobic exercise causes an increase in heart rate and breathing.  The increase in heart rate along with the increase in lung aspiration will increase the oxygenation of the blood and the speed at which the blood is circulated throughout the entire body.  This increase in circulation also helps to move nutrients to all parts of the body.  – It gives your heart and lungs a workout and increases your overall endurance. – – “If you’re too winded to walk up a flight of stairs it’s a good indicator that you need more aerobic exercise to help condition your heart, lungs and muscles.

Aerobic exercise helps relax blood vessels, lower blood pressure, burn body fat, control weight, lower blood sugar, reduce inflammation and boost your mood.  Over the long term aerobic exercise reduces your risk of heart disease, stroke, type 2 diabetes, some cancers and depression.

Try brisk walking, jogging, roller blading, cycling swimming, climbing or running stairs or any other activity that will get your heart rate up.

2. Strength training

As we age we lose muscle.  Strength training helps slow this natural process and it can even rebuild lost muscle.  Regular strength training will help you feel more confident, stand taller and be more capable in performing the wide range of daily tasks that we all need to do.  Theses tasks can be anything from getting out of bed,  getting up from a chair, going up stairs, carrying groceries, doing yard work or lifting heavy objects.

Strengthening your muscles not only makes you stronger but it also stimulates bone growth, lowers blood sugar, assists with weight control, improves balance, improves posture and reduces the stress and pain in the lower back and joints.

Remember, it’s important to feel some muscle fatigue by the end of the exercise program, this ensures that you are working the muscles effectively.

3. Stretching

We often overlook this part of the exercise regime.  Stretching helps maintain or improve flexibility.

Aging leads to a loss of flexibility in the muscles and tendons. Muscles shorten and don’t function as efficiently as they did when we where young.  This loss in flexibility increases the risk for muscle cramps, muscle damage, strains, joint pain and falling.  Stretching the muscles routinely makes them longer and more flexible which increases the range of motion and reduces pain and the risk of injury.

Aim for a program of stretching of at least three to four times per week.

Warm up your muscles first with some light aerobic exercise.

Perform static stretches – do not bounce (hold a stretch for 10 to 20 seconds).

Stretch your calves, hamstrings, hips, quadriceps and the muscles of the shoulders and lower back.

Do not over stretch.  Only stretch to the point that you feel a tugging sensation.  Over stretching may cause minor muscle or tendon tears.  These tears can be painful which will stop you from doing other physical tasks.

Visit: http://ehfnow.com

Brian Forsythe of  EHF  EXECUTIVE HEALTH AND FITNESS  is a natural competitive bodybuilder and personal trainer with over 20 years of experience in the fitness industry

What’s the cure for tennis elbow?

Article By: Pure Physio: John Willenbruch: Auckland New Zealand

Executive Health And Fitness does not endorse the products listed in this article however such products may be beneficial.

I am often asked “What’s the cure for tennis elbow?” but the first step is diagnosis.  Tennis elbow causes pain on the outside of the elbow and upper forearm.  If you feel the outside of the elbow there is a nobbly bump which is part of the upper arm bone pain is usually just below that.

You will feel pain on gripping, typing or using your hand, even when your elbow is still.

Tennis elbow is NOT caused by hitting the arm on something, if you have strong pain after hitting, or falling on, the elbow consult a medical practitioner.

There are easy tests you can do at home to see if you have tennis elbow.

Test 1:
Grip the top of a jar, tennis ball or something of a similar size.

Test 2
Make a fist, straighten your elbow and then bend your wrist so your thumb comes towards your forearm

Test 3
Again make a fist  and straighten your elbow.  This time push the back of your hand up either into your other hand or into a table or other solid object

If two of these tests give pain or a strong stretchy/tight feel read on, you almost certainly have tennis elbow.

The Cure for Tennis Elbow

The process that will give you Tennis Elbow has distinct phases.  Because of this what you do to maximise your recovery through these phases is different.  This will be outlined below.  There are some factors which may lengthen these time frames, they are discussed more fully below.

You will need two items to help with your tennis elbow cure one in the early stages and the other for preventing recurrence.  We recommend you buy these at the same time, this will minimise your postage costs.

Tennis Elbow Strap

It is really important to get on top of the pain of tennis elbow early.  By doing this you can use the hand more normally.  This, obviously, makes life more bearable but also starts the recovery process which will make tendons strong again.

Tennis elbow is caused by the loading of the tendons when you use your hand.  A tennis elbow strap acts to change the loading on the tendons and as such will greatly reduce the pain you experience in the short term.  By decreasing your pain levels it allows you to get to the stretching and strengthening phases of recovery earlier
We recommend Exous Elbow Brace Strap it gives the right amount of support to alter the line of force of the forearm muscles without impairing function. (if you are in the UK you can buy it here)

Stretching for Tennis Elbow

Once the pain has subsided a little it is important to stretch these tendons out.  While they are painful they will shorten, unless you regain this length they will always be sore.

To stretch these muscles we will need to bend the wrist, to start with we will be quite gentle but as the tendons get used to the load we will increase this.  Go through the stretches until you find one that feels like it produces a tight or tolerably painful feeling on the outside of the elbow or forearm.  This is the place to start, gradually work through the more intense stretches.

  1.  Let your wrist flop down over the arm of a chair so your fingers point down.  Now make a fist, repeat this ten times
  2. Straighten the elbow and let your hand drop down make a fist, relax, make a fist and relax.  Repeat 10 times
  3. Straighten the elbow and let your hand drop down make a fist.  Hold this for 10 seconds to start with and build up to 30 seconds.  Repeat this stretch 3 times

mills-both

4. With the elbow straight make a fist and pull the hand towards you.  This is quite a strong stretch but the pain should be quite tolerable.  Do 30-second holds repeat 3 times.  – DO NOT STRAIN OR OVER STRETCH THE TENDON –

    Once you can do stretch number 4 proceed to the strengthening phase.

Strengthening the tendons

After a few weeks of stretching your pain levels should start to decrease.  This may take up to four weeks if you have used your arm a lot or if you have suffered from tennis elbow for a while.

You have had pain from tennis elbow as the tendons have not had the strength to tolerate the forces that your life puts upon it.  Unsurprisingly it is important that during your recovery we gradually strengthen the tendons by loading them up.  This should be done with a gripping twisting motion and the ideal tool for this is using the TheraBand Flexbar .  To buy and for instructions click the link.

(if you are in the UK you can buy it here)

Visit: http://ehfnow.com

Brian Forsythe of EHF  EXECUTIVE HEALTH AND FITNESS  is a natural competitive bodybuilder and personal trainer with over 20 years of experience in the fitness industry

Chocoaholic

Easter_Bunny_

The Easter Bunny is only a few day’s away. Are you a chocoaholic?  Are you going to end up devouring the whole bunny in one, maybe two sittings?
We’ve all heard through various TV shows or the internet that chocolate is a health food. I’m sorry to point out something that the TV shows or internet don’t mention, and that is that it is the pure unsweetened cocoa that is the healthy part and not the finished chocolate product. The finished chocolate product is mainly, cocoa powder, butter, water, and added sugar.
Cadbury Hollow Easter Bunny – per 100 grams / calories = 530 / carbohydrate = 56.5 grams (a little over 11 teaspoons of added sugar).

Per 100 Grams

Energy (Kcal) 530kcal

  • Protein 7.6g
  • Carbohydrate 56.5g
  • (of which sugar) 56.5g
  • Total Fat 30.0g
  • (of which saturated fat) 18.5g
  • Fibre 0.7g
  • *Equivalent as salt 0.23g

If you’d like to avoid a sugar overdose try to make the Easter bunny last longer then a day or two.

Visit: http://ehfnow.com

Brian Forsythe of EHF  EXECUTIVE HEALTH AND FITNESS  is a natural competitive bodybuilder and personal trainer with over 20 years of experience in the fitness industry

Excess Weight Tied to Higher Risk for Many Cancers

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International committee finds thinner folks less likely to develop variety of malignancies.

Source – WebMD News from HealthDay – By Alan Mozes –  HealthDay Reporter

August 23 / 2016 (HealthDay News) — Staying slim throughout your life might lower your risk of developing at least eight types of cancer, an international cancer research group says.

Those include cancers of the stomach, liver, gallbladder, pancreas, ovary and thyroid. The list also includes a form of brain cancer known as meningioma, as well as a type of blood cancer called multiple myeloma.

What’s more, the latest research builds on the findings of an earlier review by the International Agency for Research on Cancer (IARC), which is part of the World Health Organization. That research found that those who avoid gaining weight can curtail their risk for developing five other types of cancer, including cancer of the colon, esophagus, kidney, breast and uterus.

“The review certainly concluded crystal clear, as you say, that obesity causes cancer,” noted Dr. Graham Colditz, who chaired the IARC review group. “And hence the conclusion that there is cancer prevention through avoiding obesity.”

Dr. Clifford Hudis, chief executive officer of the American Society of Clinical Oncology, reacted to the findings with caution, stressing that “cause and effect is not proven.”

He added that it’s premature to conclude that “obesity is the cause of any individual’s cancer.”

“All we can say is that there is an association between obesity and increased risk of many common malignancies,” he noted.

But if obesity does play a role in cancer risk, the stakes are enormous.

For example, IARC researchers point to data gathered in 2013 and 2014 that indicated that roughly 640 million adults and 110 million children and adolescents are now obese worldwide. In the United States, nearly 71 percent of adults over 20 are overweight or obese, according to the U.S. Centers for Disease Control and Prevention.

The study authors added that carrying excess weight — whether in the form of being overweight or obese — is, in fact, responsible for the death (due to any cause) of roughly 4.5 million men and women worldwide every year.

IARC’s latest review examined more than 1,000 studies conducted all over the world, involving both men and women.

Some of the studies assessed excess weight in terms of body-mass index (BMI), a standard measurement of body weight that classifies obesity as reflecting a BMI of 30 or more, and overweight as reflecting a BMI between 25 and 29.9.

Other studies assessed excess weight based on waist circumference measurements.

In addition to highlighting eight specific weight-associated cancers, the team also broadly concluded “that the absence of excess body fatness lowers the risk of most cancers,” perhaps by keeping hormone production and inflammation in check.

However, a lack of reliable data made it impossible to draw additional links between excess weight and a host of other cancers.

A lack of human subjects in the reviewed studies also made it impossible for Colditz and his colleagues to determine whether overweight or obese individuals can reduce their risk for cancer by shedding pounds.

However, the team pointed to a number of animal studies that indicate that weight loss may have a “cancer-preventive effect.”

“[So] the best advice,” said Colditz, “is first avoid further weight gain.” Colditz is also the associate director of prevention and control at the Siteman Cancer Center at Washington University School of Medicine in St. Louis.

And, for those already overweight, he said, “Weight loss will lower risk of diabetes, heart disease and stroke as well as cancer, so there are many good reasons to get back into shape, balance the food we eat with sufficient exercise, and avoid more weight gain or get some pounds off.”

The study was published Aug. 25 in the The New England Journal of Medicine. It was funded in part by the American Cancer Society and the U.S. Centers for Disease Control and Prevention.

Visit: http://ehfnow.com

Brian Forsythe of  EHF EXECUTIVE HEALTH AND FITNESS  is a natural competitive bodybuilder and personal trainer with over 20 years of experience in the fitness industry

The choices that you make, make all the difference #24

Whether you’re needing to lose a few pounds for health reasons, you’d like to regain that lost vitality or because you want to look and feel great the food, drink and physical activity choices that you make, make all the difference.  It’s up to you!!

quinoa

100 Grams (Approximately 1/2 Cup)
Uncooked Quinoa = 368 Calories
Contains 64 Grams Carbohydrate
Contains 14 Grams Protein

chicken

100 Grams (3.5 ounces)
Grilled Chicken Breast = 110 Calories
Contains 0 Grams Carbohydrate
Contains 23 Grams Protein

Visit:  http://ehfnow.com

Brian Forsythe of  EHF EXECUTIVE HEALTH AND FITNESS  is a natural competitive bodybuilder and personal trainer with over 20 years of experience in the fitness industry.

Abdominal fat and what to do about it

Visceral fat more of a health concern than subcutaneous fat

fat-guy

Source: Harvard Medical School: October 2015

Though the term might sound dated, “middle-age spread” is a greater concern than ever. As people go through their middle years, their proportion of fat to body weight tends to increase — more so in women than men. Extra pounds tend to park themselves around the midsection.

At one time, we might have accepted these changes as an inevitable fact of aging. But we’ve now been put on notice that as our waistlines grow, so do our health risks. Abdominal, or visceral, fat is of particular concern because it’s a key player in a variety of health problems — much more so than subcutaneous fat, the kind you can grasp with your hand. Visceral fat, on the other hand, lies out of reach, deep within the abdominal cavity, where it pads the spaces between our abdominal organs.

Visceral fat has been linked to metabolic disturbances and increased risk for cardiovascular disease and type 2 diabetes. In women, it is also associated with breast cancer and the need for gallbladder surgery.

Are you pear-shaped or apple-shaped?

Fat accumulated in the lower body (the pear shape) is subcutaneous, while fat in the abdominal area (the apple shape) is largely visceral. Where fat ends up is influenced by several factors, including heredity and hormones. As the evidence against abdominal fat mounts, researchers and clinicians are trying to measure it, correlate it with health risks, and monitor changes that occur with age and overall weight gain or loss.

The good news is that visceral fat yields fairly easily to exercise and diet, with benefits ranging from lower blood pressure to more favorable cholesterol levels. Subcutaneous fat located at the waist — the pinchable stuff — can be frustratingly difficult to budge, but in normal-weight people, it’s generally not considered as much of a health threat as visceral fat is.

Research suggests that fat cells — particularly abdominal fat cells — are biologically active. It’s appropriate to think of fat as an endocrine organ or gland, producing hormones and other substances that can profoundly affect our health. Although scientists are still deciphering the roles of individual hormones, it’s becoming clear that excess body fat, especially abdominal fat, disrupts the normal balance and functioning of these hormones.

Scientists are also learning that visceral fat pumps out immune system chemicals called cytokines — for example, tumor necrosis factor and interleukin-6 — that can increase the risk of cardiovascular disease. These and other biochemicals are thought to have deleterious effects on cells’ sensitivity to insulin, blood pressure, and blood clotting.

One reason excess visceral fat is so harmful could be its location near the portal vein, which carries blood from the intestinal area to the liver. Substances released by visceral fat, including free fatty acids, enter the portal vein and travel to the liver, where they can influence the production of blood lipids. Visceral fat is directly linked with higher total cholesterol and LDL (bad) cholesterol, lower HDL (good) cholesterol, and insulin resistance.

Insulin resistance means that your body’s muscle and liver cells don’t respond adequately to normal levels of insulin, the pancreatic hormone that carries glucose into the body’s cells. Glucose levels in the blood rise, heightening the risk for diabetes. Now for the good news.

Exercise and dieting can help you get rid of belly fat

So what can we do about tubby tummies? A lot, it turns out. The starting point for bringing weight under control, in general, and combating abdominal fat, in particular, is regular moderate-intensity physical activity — at least 30 minutes per day (and perhaps up to 60 minutes per day) to control weight. Strength training (exercising with weights) may also help fight abdominal fat. Spot exercising, such as doing sit-ups, can tighten abdominal muscles, but it won’t get at visceral fat.

Diet is also important. Pay attention to portion size, and emphasize complex carbohydrates (fruits, vegetables, and whole grains) and lean protein over simple carbohydrates such as white bread, refined-grain pasta, and sugary drinks. Replacing saturated fats and trans fats with polyunsaturated fats can also help.

Scientists hope to develop drug treatments that target abdominal fat. For now, experts stress that lifestyle, especially exercise, is the very best way to fight visceral fat.

Visit:  http://ehfnow.com/

Brian Forsythe of  EHF EXECUTIVE HEALTH AND FITNESS  is a natural competitive bodybuilder and personal trainer with over 20 years of experience in the fitness industry

The choices that you make, make all the difference #23

Whether you’re needing to lose a few pounds for health reasons, you’d like to regain that lost vitality or because you want to look and feel great the food, drink and physical activity choices that you make, make all the difference.  It’s up to you!!

chicken

100 Grams (3.5 ounces)
Grilled Skinless Chicken Breast
Carbohydrate = 0 Grams
Fat = 1 Gram
Protein = 23 Grams
Calories = 110

edamame

100 Grams (3.5 ounces / 1.25 cups)
Raw Edamame (Soybean)
Carbohydrate = 11.1
Fat = 6.8 Grams
Protein = 13 Grams
Calories = 147

Visit:  http://ehfnow.com/

Brian Forsythe of  EHF EXECUTIVE HEALTH AND FITNESS  is a natural competitive bodybuilder and personal trainer with over 20 years of experience in the fitness industry