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Say “Goodbye” To Your 1 Hour Workout

March 26, 2014
inDebra, Exercise, Fitness, Health, In The News, Latest Trends, Lisa, Nutrition, Weight Loss, Workouts
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This past weekend we put our bodies through the intense, exhilarating challenge of becoming certified as Tabata Bootcamp™ instructors. The experience was remarkable.  Our instructor, Mindy Mylrea – the creator of the program, had enough energy to fuel a jet plane.  She has been involved with many of the most successful fitness trends in the industry.  She is the creator and lead talent for Gliding discs and a master trainer and part of the pro-development team for Schwinn Cycling, Body Bar, Flirty Girl Fitness and Bosu.  You can read all about her here: http://www.tabatabootcamp.com/about-mindy.php

interval-training-watch

“Tabata”, a form of HITT – high intensity interval training, is based on a 1996 study by Professor Izumi Tabata, initially involving Olympic speed skaters. According to his research, study participants who exercised a mere four minutes at extreme intensity, four times a week, improved anaerobic capacity by 28%, and VO2 max and maximal aerobic power by 15%, in as little as six weeks.  This was compared to participants who performed an hour of steady cardiovascular exercise five times a week for six weeks, and only improved their V02 max by 10% with no improvement in anaerobic capacity.

Mindy took the concept of Tabata and created Tabata Bootcamp™, a full 8-week program that transforms bodies dramatically by involving fitness, nutrition and behavioral change. The Tabata workout is built around 4 minutes of high intensity exercises, and this means the hardest kick-your-ass four minutes possible. The structure includes working out at your max for 20 seconds, rest for 10 and repeat for 8 rounds. A typical workout, with warm-up and cool-down, is only 30 minutes….30 minutes!  And it’s a lot of fun. The EPOC, excess post-exercise oxygen consumption, effects are immense – which means you continue to burn a crazy amount of calories hours after your workout.

We are working on developing our own local 8-week Tabata Bootcamp starting in April, which will offer a personalized website page that tracks your progress, achievements, nutrition and results. The classes will be limited to no more than 10 participants.  More information to follow… If this is something you think you might be interested in, please let us know via email: info@heelstolaces.com.

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Fat is Good.

March 20, 2014
inBalance, Debra, Food, Health, Junk Food, Things to Avoid
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Fat is Good

Our society has made us afraid of eating fat. It really took ground with the boom of the “fat-free” industry in the 80’s. The truth is, the right fats help promote health and well-being. It’s about choosing which fats to ingest. The mix of fats that you eat, rather than the total amount in your diet, is what matters most. The key is to eat more good fats and less bad fats.

Here’s the lowdown:

Fats contribute to the amount of cholesterol in your body. Very simply,Good-Fats-Vs-Bad-Fats

HDL cholesterol is the “good” kind of cholesterol found in your blood.

LDL cholesterol is the “bad” kind.

  • Monounsaturated fats lower total cholesterol and bad (LDL) cholesterol levels, while increasing good cholesterol (HDL).
  • Polyunsaturated fats lower triglycerides and fight inflammation.
  • Saturated fats may raise your blood cholesterol if you eat too much.
  • Trans fats are the worst types of fat. They raise your bad LDL cholesterol and lower the good HDL cholesterol.

Good Fats: Monounsaturated and polyunsaturated fats are good for you. They lower cholesterol, protect your heart, reduce the risk of disease and support overall health. Omega-3 fats are in this category and are essential to physical and emotional health. They are highly concentrated in the brain and research indicates they play a vital role in cognitive function (memory, problem-solving abilities, etc.) as well as elevating your mood, fighting fatigue and controlling your weight.

 Examples of Good Fats Include:

  • Monounsaturated (the best kind!): Olive oil, canola oil, sunflower oil, sesame oil, avocados, olives, nuts (almonds, macadamia, hazelnuts, pecans, cashews), peanut butter
  • Polyunsaturated: Soybean oil, safflower oil, walnuts, sunflower, sesame and pumpkin seeds, flax seed, fatty fish (salmon, tuna, mackerel, herring, trout, sardines), tofu

Bad fats: Saturated fats have fallen into this category – however, saturated fats are ok if they are eaten in moderation. Coconut oil is a perfect example. The health benefits of coconut oil are immense, as discussed in previous posts.

Bad fats raise our cholesterol and put our bodies at risk of certain diseases. Trans fats should be completely avoided. Trans fats (hydrogenated oils) are the worst kind of fats and are used in the manufacturing of food to help it stay fresh longer.

  • A trans fat is a normal fat molecule that has been twisted and deformed during a process called hydrogenation. During this process, liquid vegetable oil is heated and combined with hydrogen gas.
  • No amount of trans fats is healthy. Trans fats contribute to major health problems, from heart disease to cancer.

Examples of Saturated Fats That Should Be Eaten in Moderation

High-fat cuts of meat (beef, lamb, pork), chicken with the skin, whole-fat dairy products (milk & cream), butter, cheese, ice cream, palm & coconut oil

Examples of Bad Trans Fats (the worst kind!):

Commercially-baked pastries, cookies, doughnuts, muffins, cakes, pizza dough, packaged snack foods (crackers, microwave popcorn, chips), stick margarine, semi-solid vegetable shortening, most pre-mixed products (cake mix, pancake mix, and chocolate drink mix), vegetable shortening, fried foods (French fries, fried chicken, chicken nuggets, breaded fish), candy bars

**Trick: How to tell a good fat vs. a bad fat: Trans fats and saturated fats tend to be solid at room temperature, while monounsaturated and polyunsaturated fats tend to be liquid (think of olive or sunflower oil).

And no… fat-free foods are not healthier. Many fat-free foods are high in sugar, refined carbohydrates, and calories.

General Guidelines For Choosing Healthy Fats

  • Try to eliminate trans fats and limit fast food
  • Limit saturated fats by cutting back on red meat and full-fat dairy foods and replacing them with low fat varieties (ie. use olive oil instead of butter, low-fat cheese vs. full fat, skim or 1% milk vs. whole milk)
  • Eat omega-3 fats every day. Good sources include fish, walnuts, ground flax seeds, flax-seed oil, canola oil, and soybean oil.
  • Keep total fat intake to 20-35% of calories
  • Limit saturated fats to less than 10% of your calories (200 calories for a 2000 calorie diet)

Lastly, enjoy eating fat. It is good for your health.

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Vitamins and Minerals: What, Why & How Much?

March 19, 2014
inFood, Health, Lisa, Minerals, Nutrients, Nutrition, Supplements, Vitamins
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Vitamins and minerals are micro-nutrients, part of the 6 Essential Nutrients, required for your body to turn food into energy.  Whole foods are the best source of vitamins and minerals, but it sometimes difficult to figure out if you are getting enough from the foods you eat.  Below is a list of the most important vitamins and mineral women need and suggestions as to the best food sources.  Note: Recommended daily allowances (RDA) listed below are for an average 45 year-old female.Healthy-Nutrition-For-Optimal-Tennis-Fitness

Calcium:

  • Why you need it:  The body uses calcium to build and maintain strong bones and teeth, to help muscles and blood vessels contract and expand, to secrete hormones and to carry messages through the nervous system.  Women start to lose bone density in their twenties which can lead to osteoporosis over time.  Calcium is one of the best defenses against bone loss.
  • Where to find it:  Milk, cheese, yogurt and dark green leafy vegetables such as broccoli and kale.
  • How much you need: 1000mg.  Do not exceed 2,500mg.

Iron: 

  • Why you need it:  Iron carries oxygen in the body, aids in the production of red blood cells, supports immune function and cognitive development, and is essential for cell growth.
  • Where to find it:  Lean red meat, chicken, turkey, fish, cereals, whole-grains, beans and dark leafy vegetables. Also remember that vitamin C rich foods enhance absorption of iron.
  • How much you need: 18mg.  Do not exceed 45mg.

Magnesium:

  • Why you need it:  Magnesium is needed for more than 300 biochemical reactions in the body, including maintaining normal muscle and nerve function, keeping heart rhythms steady, supporting a healthy immune system, regulating blood sugar levels and promoting normal blood pressure.
  • Where to find it: Leafy green vegetables, whole grains, almonds, cashews and other nuts, avocados, beans, soybeans and halibut.  Note that a diet very high in fat may cause less magnesium to be absorbed.
  • How much you need:  320mg.  Do not exceed 350mg in supplement form.

Vitamin A:

  • Why you need it:  Vitamin A ensures proper development and function of eyes, skin and immune system and may prevent some types of cancers.
  • Where to find it: Leafy green vegetables, orange and yellow vegetables, tomato products, fruits, dairy, liver, fish and fortified cereals.
  • How much you need: 2,310 IU.  Do not exceed 10,000 IU.

Folate (Vitamin B9): 

  • Why you need it:  Folate helps to produce and maintain new cells.  It is necessary for proper brain function for mental and emotional health, and helps protect against birth defects.
  • Where to find it: Leafy green vegetables, fruits and beans.  It is also often added to cereals, breads, pasta and rice.
  • How much you need: 400 micrograms.  Do not exceed 1,000 micrograms in the synthetic form.

Vitamin C:

  • Why you need it:  Vitamin C facilitates normal growth and development, and repairs bodily tissue, bones and teeth.  It is used to produce collagen, functions as an antioxidant to block some of the damage caused by free radicals and boosts the body’s immune system.
  • Where to find it:  Most fruits and vegetables especially citrus fruit, red peppers, broccoli, tomatoes and strawberries.
  • How much you need: 75mg.  Do not exceed 2,000mg.

Biotin:

  • Why you need it:  Biotin plays an essential role in energy production and the metabolism of sugar and fats.  It is also believed to aid in healthy hair, nails and skin.
  • Where to find it:  Nuts, eggs, soybeans, cauliflower, fish, avocados and berries.
  • How much you need:  There is no RDA, but generally 30 to 100 micrograms.

Other B Vitamins:

  • Why you need them: The B vitamins help the body convert food into fuel for energy.  They contribute to healthy skin, hair, and eyes and also help to maintain muscle tone, metabolism, nervous system functions and memory.
  • Where to find them:  Fish, poultry, meat, eggs, dairy products, legumes, and many fortified cereals and whole grains.
  • How much you need: 
    • B1 (Thiamine):  1.1mg.  No upper limits have been set.
    • B2 (Riboflavin):  1.1 mg.  No upper limits have been set.
    • B3 (Niacin):  14mg.  Do not exceed 35/mg in supplement form.
    • B6 (Pyridoxine):  1.3 mg.  Do not exceed 100mg.
    • B12 (Cobalamin):  2.4 mg.  No upper limits have been set.                         

Vitamin D:

  • Why you need it:  Vitamin D regulates the absorption of calcium and phosphorous in our bones and it is needed for bone and cell growth.  It also helps to reduce inflammation.
  • Where to find it:  Fortified mils and cereals, eggs yolks and fish.  The body can make Vitamin D from exposure to sunlight.    
  • How much you need:  15 micrograms.  Do not exceed 100 micrograms.

 Omega-3:

  • Why you need it:  Omega-3 assists in proper brain function, helps reduce high blood pressure and calms inflammation.
  • Where to find it:  Fish, especially salmon, tuna, sardines and mackerel, flax seeds and walnuts.
  • How much you need:  There are no standard doses for Omega-3.  Check with your doctor to find out your specific needs.

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  • Virginia • March 19, 2014

    Great information!

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