The choices that you make, make all the difference #22

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!!

peanuts

Raw Peanuts
100 Grams (Approximately 2/3 Cup)
565 Calories

carrots-2

Raw Carrots
100 Grams (Approximately 1 Medium)
41 Calories

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

Exercise does more than burn calories

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Source:  Harvard Medical School – May 2016 

If you’re trying to lose weight, you’ve surely heard that you need to “eat less and exercise more.” The more you move, the more calories you’ll burn — and you’ll lose weight. But as it turns out, the effect of physical activity on human physiology may be a lot more complicated than that.

In a report recently published in Current Biology, researchers explored the relationship between exercise and “energy expenditure” (calories burned). This study monitored the physical activity and corresponding total energy expenditure in 322 men and women in North America and Africa.

What the researchers found was a little surprising. Physical activity did increase energy expenditure as expected, but only up to a point. Physical activity was monitored by accelerometers, which measure counts (units of “motion”) per minute per day, taking into account motion and velocity. At lower levels of activity, increasing the counts per minute per day did increase energy expenditure. However, with higher mean counts per minute per day, increasing counts did not increase energy expenditure, indicating a ceiling effect. So in this study, after a certain point, more exercise did not equal more energy used.

Based on their findings, the study investigators encourage that we reconsider current public health messages that state more exercise equals more energy expended, as this is not always the case.

These study results notwithstanding, whether you’ve yet to get in gear on your New Year’s exercise resolutions or you’re already an inveterate exerciser, it’s important to know that the benefits of regular physical activity go beyond burning calories. For example, 150 minutes of moderate to vigorous intensity physical activity per week can significantly decrease the risk of dying prematurely. How? By lowering blood pressure and resting heart rate, and increasing nitric oxide levels, which serves to open up blood vessels. It also increases levels of beneficial HDL cholesterol and lowers levels of damaging LDL cholesterol. In addition, regular physical activity increases insulin sensitivity. This is especially important for people with diabetes — and it can also help you avoid the disease in the first place.

Exercise can also help enhance our cognitive skills — it’s true that what is good for the heart is good for the brain. Research demonstrates that regular exercise can actually increase the size of the hippocampus, an area of the brain involved with memory. There are important mental health benefits to be gained as well. Studies suggest that for some people with depression, exercise may improve mood and symptoms just as well as medication can. In addition, a five-minute bout of exercise has been demonstrated to reduce a person’s state of anxiety.

If you’re trying to slim down, exercise is an important part of a healthy way to lose pounds. Moderate physical activity can help you burn more calories. And the good news is you don’t need to train for a marathon to get in shape. But perhaps more importantly, regular exercise does so much more than that — no matter the size of your waistline. It would take almost 10 medications to replicate all the benefits encapsulated in the “exercise pill.” That should be good motivation to help you get moving.

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 #21

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!!

Nutella

Nutella Hazelnut Spread
15 Grams (1 Tablespoon)
100 Calories
11 Grams Total Carbohydrate
11 Grams Added Sugar
1 Gram Protein

Peanut Butter

Kraft Smooth Peanut Butter
15 Grams (1 Tablespoon)
90 Calories
4 Grams Total Carbohydrate
1 Gram Added Sugar
3 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.

The choices that you make, make all the difference #20

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!!

Almonds

100 Grams (Slightly More Than 1/2 Cup)
Raw Almond’s = 580 Calories
Contains 21 Grams Protein

Cottage Cheese

100 Grams (Slightly Less Than 1/2 Cup)
1% M.F. Cottage Cheese = 72 Calories
Contains 12 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.

The choices that you make, make all the difference #19

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!!

Tomato Juice

1 x 8 ounce (236 milliliter) Pure Tomato Juice
10 grams carbohydrate
7 grams naturally occurring sugar (a little over 1 teaspoon)
0 added sugar
= 50 calories

Orange Juice

 

 

 

 

 

1 x 8 ounce (236 milliliter) Pure Orange Juice
25 grams carbohydrate
21 grams naturally occurring sugar (a little over 4 teaspoons)
0 added sugar
= 110 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

Walking, but not losing weight? 3 possible reasons why.

walk-a-dog

(1) The number one reason that you’re not losing weight is because you are rewarding  yourself in the kitchen.  It’s extremely easy to say “I can have a treat because I just went for a nice long walk”.  True, you did go for a walk and yes you can have a “treat” if you like but not if you want to lose weight.  If you do decide to have something to eat or drink as reward for exercising the choices that you make are extremely important.  Let’s assume that you weigh 150 lbs and that your walk lasted for 40 minutes.  Let’s also assume that your walk was non-stop and at a fairly brisk 3 mph’s.  Upon completing your walk you’d probably be thinking that you burnt a few of hundred calories – wrong, you burnt approximately 150 calories.  You read that correctly, only 150 calories in 40 minutes!!  If you still want a “treat” for exercising then here are a few choices.  You could have a small granola bar (35 grams = 150 calories) or you could have a large handful of carrots (100 grams = 30 calories).  As far as something to drink is concerned your fluid choice is also very important. You could have a cola (12 oz.= 140 calories) or a large glass of real iced tea, (sugar free = 0 calories).

(2) Your dog is slowing you down.  How much walking did you really do in the 40 minutes?  Quite often your dog stops and starts multiple times throughout the walk.  Some studies show that you are really only walking a third of the time.

(3) You aren’t drinking enough water.  You think your body wants food when it really needs water.  Water performs many functions including helping your body stay cool as well as flushing harmful toxins from your system.

The benefits of being active are huge.  These benefits include a reduced risk of developing a heart condition, reduced risk of developing type-2 diabetes, reduced risk of developing a cancer, stronger muscles and bones, a clearer head and a slimmer waist line. – Not bad for 40 minutes!

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 #18

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!!

Ensure

 

7.94 ounce (235 millilitres) Ensure meal replacement drink
Contains 9.4 grams protein
300 mg / 25% of your daily calcium requirements
35 grams carbohydrate from added sugar
= 235 Calories

Cottage Cheese

8 ounce (250 grams / 1 cup) 1% M.F. Cottage Cheese
Contains 30 grams protein
400 mg / 30% of your daily calcium requirements
12 grams carbohydrate from milk
= 200 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.

What’s the difference between sea salt and table salt?

SaltWhat’s the difference between sea salt and table salt? – Marketing and possibly some trace minerals.

Sea salt is produced through evaporation of ocean water. The process of evaporation leaves behind salt and trace amounts of some minerals.  These minerals add flavor and colour.

Table salt is mined from underground salt deposits which were usually left behind by ancient seas. During the processing of table salt the minerals are removed, however iodine is usually added. The added iodine helps maintain a healthy thyroid. Table salt also has an additive added be to prevent clumping.

Sea salt and table salt have the same basic nutritional value.

The American Heart Association has set guidelines for sodium to be approximately 1,500 milligrams (a little over ½ a teaspoon) with no more than 2,300 milligrams (1 teaspoon) per day. If you have high blood pressure, diabetes or kidney disease keep your sodium intake to a bare minimum or opt for another taste enhancer, such as black pepper.

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 #17

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!!

Tim Hortons Bagel

1 x Tim Hortons 12 Grain Bagel (113 Grams) = 350 Calories

Tim Hortons Honey Cruller

1 x Tim Hortons Honey Cruller Donut (80 Grams) = 310 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.

The choices that you make, make all the difference #16

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!!

mixed vegetables

Mixed Steamed Vegetables (100 Grams) = 70 Calories

Steamed Rice

Plain Cooked / Steamed White Rice (100 Grams) = 151 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