The choices that you make, make all the difference #15

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!!

Red Wine

1 x 8 oz glass of Red Wine = 193 Calories

tea

1 x 8 oz cup of Real Tea = 0 Calories
With one teaspoon of sugar = 16 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 #14

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!!

Bacon - 4 strips = 100 Grams = 541 cal

100 grams of Side Bacon = 542 Calories

Back Bacon , 100 Grams, 3 Slices = 240 Cal

100 grams of Canadian / Back Bacon =  185 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 #13

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!!

Granola 3

Quaker Granola – Apple, Cranberry and Almond
1 Cup (100 Grams) = 400 Calories
With 1 Cup Skim Milk = 490 Calories

Cocoa Puffs

General Mills Cocoa Puffs
3 Cups (100 Grams) = 400 Calories
With 1 Cup Skim Milk = 490

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

Have you heard of Fatty Liver disease?

Fatty_Liver_Disease

At the rate that things are going, with people getting lazier and fatter, fatty liver disease will be a very well-known health condition in the not so distant future.  Maybe you have heard of it, maybe you have it, maybe you know of someone who has it?

What is Fatty Liver?

A fatty liver is the result of the excess fat in liver cells.  Fatty tissue slowly builds up in the liver when a person’s diet exceeds the amount of calories that his or her body can handle.  A person has a fatty liver when the fat deposits makes up at least 5% of the liver.  Simple fatty liver can be a completely benign condition and usually does not lead to liver damage.  However, once there is a buildup of simple fat, the liver becomes vulnerable to injury, which may result in inflammation, cirrhosis, fibrosis or liver cancer.

The most common causes of fatty liver disease are obesity, poor diet and a lack of regular physical exercise.

Obesity rates:

Canada – Newfoundland at 29%
US – Louisiana at 35%

Definitions:

Overweight – Having a BMI (body mass index) of 25 to 30
Obesity – Having a BMI (body mass index) of 30 or higher

In some regions of the country fatty liver disease has already passed alcohol as the leading cause of liver disease.  In Canada, Newfoundland is the province with the highest percentage of people having some degree of liver disease at approximately 40%.  In the US, Louisiana is the region.

Fatty liver has been linked with diabetes and insulin resistance.  A 2009 study suggests that approximately 70% of people with type-2 diabetes may have fatty liver disease.

Several decades ago obesity was very uncommon; however today more than 50% of Canadians are overweight.  It is estimated that 75% of obese individuals are at risk of developing a fatty liver.

What causes fatty liver disease?
– Obesity
– Rapid and repeated weight loss (repeated crash diets) lead to a reduction in daily caloric requirements
– Diabetes
– Insulin resistance
– Elevated blood lipids (fat in the blood)
– High blood Pressure

How to prevent and reverse fatty liver disease:
– Lose weight – safely and slowly.  This means 1 to 2 lbs per week
– Control blood sugar levels
– Avoid soda of any kind, including diet soda
– Avoid alcohol
– Avoid all fruit juices including no sugar added
– Avoid all processed grains (cereal bars, granola bars, pasta, pastries, etc)
Eat a healthy diet which includes
– Unprocessed vegetables
– Unprocessed lean meats
– Be physical activity; 30 minutes of daily moderate intensity aerobic activity such as brisk walking and Include strengthening exercises 2 to 3 times per week.

You can do this!

Source: Liver.ca / CBC / Livestrong / Mayo Clinic

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 #12

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 and drink choices that you make, make all the difference.  It’s up to you!!

Brisk

1 x 12 Ounce (355 Milliliters) Brisk Iced Tea
21 grams sugar (approximately 4 teaspoons) = 80 Calories

Coke 2

1 x 12 Ounce (355 Milliliters) Coca Cola
39 grams sugar (approximately 8 teaspoons) = 140 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

Metabolism 101

Meat & Vegetables

If one of your goals is to lose weight (body fat) then what you eat, how much you eat, how often you eat and how physically active you are on a daily basis does play a major role in how your body responds.

First the true meaning of the word metabolism – The chemical processes that occur within a living organism in order to maintain life.

Most people believe metabolism means how fast or slow the body uses up the calories that have been ingested – this is the definition that I’m going to use.

What you need to know regarding the connection between metabolism and body fat.

Most people hit their peak muscle and bone mass by approximately 30 years of age. Shortly after 30, things start to change. By the time the average person hits 40, the ageing process and inactivity are really starting to take its toll.

The amount of lean muscle that you have does affect how many calories you burn on a daily basis but only to a point. The reason for this is because your body has a limit as to how much lean muscle it will develop naturally.

A large percentage of people over the age of 40 are not getting enough daily physical activity plus they are not eating a healthy diet, as a result they slowly but surely deplete their lean muscle stores. On average, we lose about 10% of our lean muscle by age 50, and 50% by age 80. Another thing that’s affected by your physical activity levels and diet choices is bone mass. Bone mass disappears at a rate of about 1% per year for women starting at approximately age 30 and about 1% per year for men starting at approximately 40 years of age. Women will loss an extra 3% of their bone mass a year for five years following menopause.

Here are some other facts.

– Eating small and frequent meals keeps your blood sugar steady which in turn helps to keep body fat levels in check.

– Avoid crash diets / rapid weight loss. Crash diets slow the rate at which your body uses calories.

– Age can slow your metabolism.

– As you age you lose muscle.

– You can slow the ageing process with daily physical activities and a healthy diet.

Bottom line

You can help your metabolism — and your odds of weight-loss success by changing your energy balance, or the balance between what you consume and what you burn off with regular daily physical activity along with a healthy food choices.

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 #11

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 and drink choices that you make, make all the difference.  It’s up to you!!

Granola Cereal

Quaker Apple, Cranberry and Almond Granola Cereal

1 Cup (Approximately 100 Grams)

Includes 10 Grams Fiber

= 400 Calories Per Cup

oats

Quaker Old Fashioned Large Flake Oats

1 Cup Uncooked (Approximately 100 Grams)

Makes 4 Cups Cooked

Includes 10 Grams Fiber

= 75 Calories Per Cooked Cup

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 #10

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 and drink choices that you make, make all the difference.  It’s up to you!!

Milk

8 ounces (237 millilitres) Skim Milk

Contains 9 grams of protein = 90 Calories

Ensure

7.94 ounces (235 millilitres) Ensure

Contains 9.4 grams of protein = 235 Calories

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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.

Sugar By Any Other Name Is Still Sugar

SugarSugar is two of the three kinds of carbohydrates; sugar, starch and fiber. Sugar is found in foods of plant origin and most milk products. Sugar is classified as naturally occurring or processed (added). Naturally occurring sugars include honey which contains fructose and glucose, milk contains lactose, fruit contains fructose and vegetables contain glucose and or fructose and or dextrose. Processed (added) sugar usually originates from corn, beets or sugar cane. The body cannot tell the difference between naturally occurring or processed sugar because they are chemically very similar. Naturally occurring sugar may have the advantage of trace amounts of vitamins or minerals were as processed (added) sugar does not contain vitamins or minerals. This is the reason why processed sugar is said to be “empty calories”.

On the Nutritional Food Label, “sugars” include both added and naturally occurring. Added sugars go by many names including; corn syrup, demerara, sugar, dextrose, brown sugar, fructose, galactose, glucose, high-fructose corn syrup, honey, invert sugar, lactose, malt, malt dextrin, maple syrup, molasses, muscovado, barbados sugar, panocha, confectioners sugar, rice syrup, sucrose, granulated sugar, treacle, turbinado sugar and concentrated fruit juice.

What happens when sugar intake is too high?

A high intake of sugar promotes overeating because of its stimulating taste. For the people that are attracted to the sweet taste of sugar this overeating can lead to weight gain and type-2 diabetes. In recent years obesity and type-2 diabetes rates have climbed significantly. The health problems related to obesity and type-2 diabetes include heart disease, stroke, vision damage, kidney problems and nerve damage.

Which foods are high in sugar?

Of course everyone knows that soda or ice cream are high in added sugar however that’s not the only source. Large amounts of naturally occurring or added sugar can be found in numerous food items such as sweetened or unsweetened fruit drinks, some fruits including bananas, pasta, pastry, breads, muffins, most dairy products, breakfast cereals, granola bars, jams, honey, the list goes on and on.

What you can do!

If you are developing or have already developed type-2 diabetes then making healthy lifestyle choices such as daily exercise, maintaining a healthy weight and an improved diet as well as regularly checking your blood sugar levels will help you manage your diabetes. If you would like to avoid the health problems associated with high blood sugar levels regular exercise, keeping off excess weight and a healthy diet is all it takes.

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 #9

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 and drink choices that you make, make all the difference.  It’s up to you!!

Eggs

2 Large Eggs (Approximately 100 Grams) = 150 Calories

Granola Cereal

1 Cup Granola Cereal (Approximately 100 Grams) = 400 Calories

With 1 Cup Milk Added (250 ml) =  490 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.