Whether you’re of Irish descent or not, St Patrick’s Day  seems to bring out the party animal in everyone! What better excuse to celebrate an Irish tradition than to head out to a  local bar or festival to down a few gallons of green beer with your friends!  But, before you reach for your next one, let’s take a look at the real effects of what you’re putting in your body.

No, I’m not gonna bore you with what you already know. Most  of us have already heard how bad alcohol is for you. We know that it can cause a host of health issues, including liver  and pancreatic cancer, kidney dysfunction, hyperglycemia, malnutrition and cirrhosis of the liver to name a few.

However, if that’s not enough to scare you away from excessive alcohol consumption, let’s talk about another way that it  can negatively impact your life. If you’re fitness-minded, let  me be the first to break the news to you that alcohol can (and will) single-handedly sabotage your fitness gains, and more specifically – your fat loss efforts!

Now, you may be thinking that I’m gonna give you a lecture on limiting your carbohydrates to control your weight, yada yada. But, no, alcohol has nothing to do with your carbohydrate  intake. Though you may only hear about light beers bragging  about being low carb, the fact is, almost all alcohol is low  in carbohydrates because they are burned off in the fermentation process. So, if you’re monitoring your carbohydrate intake (which you should be if you’re watching your waistline), alcohol  most likely will not be an influencing factor.

The real problem with alcohol is that it provides what are  known as empty calories, that is, calories that have no real  nutritional value. If you’re trying to lose weight, yet drinking even moderate amounts of alcohol, you’re not giving yourself a  good enough chance to create the caloric deficit that is absolutely necessary for weight loss. Sure, there are some lower calorie selections out there. For example, most beers only  contain about 120 calories, 4 ounces of wine only contain about 110 calories, and 1.5 ounces of most liquor only contain about 100 calories.

The trouble is, if you’re having a few “harmless” drinks with your meals, you’re adding up to 360 calories to your diet without any specific nutritional benefit. That’s at  least an extra 45 minutes of vigorous exercise that’s needed to burn off those extra calories…sounds like a lot of work to negate the effects of a couple of casual cocktails!

I encounter people everyday that are trying desperately to lose weight yet drink 8-10 beers every Friday and Saturday night.  Adding 2000 calories to your diet is not an intelligent path to weight loss! Furthermore, studies have shown that alcohol has a definite ability to increase your natural appetite, so people who are drinking typically consume more calories through their food intake as well. Unfortunately, most people don’t tend to  crave a medley of steamed vegetables while they’re drinking. The natural tendency is to reach for foods that are high in fat and starch to counterbalance the effects of the alcohol.

The other challenge that alcohol presents in the struggle for weight loss is its proven ability to slow the process of  burning fat. Your body recognizes alcohol as a poison (which it is), and therefore attempts to rid of as rapidly as possible. The result is that the process of lipid oxidation, which is simply the utilization of fat cells for energy use, is significantly delayed, since the body will burn off the alcohol for fuel before anything else. Research from the American Journal of Clinical nutrition has  proven that most people experience a 73 percent decrease in their lipid oxidation process for up to 24 hours after the consumption of  alcohol. This occurs mostly because alcohol not store as glycogen.  Instead, it converts to a substance know as acetate, which hinders the fat cells from being mobilized.

Weight loss aside for a moment, alcohol has also proven to lower testosterone levels. If you’re trying to develop a consistent exercise regimen, I dare you to try to do so with depleted testosterone levels. I know I wouldn’t be rushing to the gym to pick up heavy weights or go for a long run if I wasn’t feeling energized! The point is, alcohol can also hinder you from any fitness goal, even if you’re not necessarily trying to lose weight!

So go out and have a great holiday celebration. Just remember that before you reach for that next drink, your organs AND your waistline will thank you if you can keep your alcohol consumption to a minimum!

Happy St. Patty’s Day!!

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by Dennys Passeto

Last Tuesday I was a guest speaker at a local 12 week long weight loss challenge that concluded last week.  It was the final weigh in for the contestants that had participated in the 12 week long challenge.

They were all local people just like you and me who had just 1 goal in mind, to lose weight and get in shape.

The purpose of my speech was to give these individuals some ideas and knowledge to take with them to continue to propel their great results now that they were going off on their own.  This is the most valuable tool I can give them as a trainer to empower them to take control of their lives.

Needless to say, I was blown away by their progress as the organizers first announced the inches and total body fat percentage lost followed by presenting the winner their cash prize.  Nice prizes too.  The winner took almost $300 in cash!

It was very much like the biggest loser except the contestants did all the work on their own with the help of a weekly group meeting and weigh in at the Kentlands Nutrition store. This became their headquarters  where they received a motivating and informational speech on a different aspect of weight loss every week.

I was honored to have been invited and to get to witness this.  I wanted to let you know that they are starting a new 6 week weight loss challenge on December 1st.  Yes, I know that was yesterday but you can still sign up and be only 1 day behind. With this powerful system in place, you’ll make up the results in no time!

Anyways, if you are interested in signing up, please contact Kimberly Strickland at 240-388-2537 or by email at wlc.strickland@gmail.com. Be sure to tell her I sent you.  I’ve also attached the flyer for the upcoming challenge.  This could be a great way to motivate yourself into making some positive changes.

And don’t forget about spreading the gift of great health by giving a Gift Certificate for Personal Training to someone you love this holiday season.  Gift Certificates are available for any amount you desire.  However, you must order before December 16th to ensure you have it by the 24th so don’t put this off.  I know we all procrastinate every year including myself so let’s break the cycle.  Please contact Mike for more information at 1-888-872-7961 ext. 1.

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If you’ve ever visited the produce section at any local grocery store, then you’ve probably wondered what the “organic” buzz is all about. Consumers all over the country have gotten more and more curious about the significant financial disparity between ordinary food and organic food. Buying organic foods definitely requires more of a financial investment, but is there true health value in eating an organic diet?

Researchers from the London School of Hygiene & Tropical Medicine conducted a systematic review of over 160 scientific studies published in the leading journals over the last 50 years in hopes of coming up with an answer. Their findings showed that there were actually minimal differences in the nutritional content between organically and conventionally produced foods. No conclusive evidence exists that organic food is more nutritious than conventionally grown food. Even the USDA, though it certifies organic food, does not claim that organic products are of greater nutritional value.

There have been several additional studies to support these findings,
so the question then becomes why spend the extra money buying organic if research shows that normal food has the same nutritional content as organic food?

The truth is, despite the fact that the nutritional content may be
similar in foods raised by conventional farmers, organic foods offer an
overall safer, healthier product. The reason that people turn to
organic foods is to avoid the pesticides, antibiotics, and hormones
that are used in conventional farming. Organic farmers do not use
conventional methods to fertilize, control weeds or prevent livestock
disease. Instead, organic farming practices are designed to encourage
soil and water conservation and reduce pollution. The result? A
cleaner, healthier food product!

There has been an abundance of research conducted on how conventional farming methods can actually affect human health. The results of the studies are rather frightening. While most experts agree that some of the chemicals in conventional foods may not pose a significant health risk, there are some pesticides can be quite dangerous.

Organophosphates, which are commonly used to kill off weeds in
conventional farms, have been linked with a range of conditions such as cancer, decreased male fertility, chronic fatigue syndrome in children,and even fetal abnormalities.

In addition, hormones that are given to farm animals to spur their
growth or increase their milk production (such as BGH) have been shown to create hormone imbalances in humans when they ingest the finished product. This can lead to a host of health issues, specifically
premature development in children, which can be a major risk factor for cancer.

The point is, organic diets are really all about clean, chemical-free
eating. Though traditional produce and meats may have the same content from a macronutrient standpoint, organic foods have proven to be a safer, healthier alternative overall.

There are several great resources for buying organic foods here in the
DC area. Whole Foods, Trader Joe’s, Harris Teeter, and MOM’s all have a great selection of organic produce, meats, and even other products such as toiletries, soaps and deodorants. Whole foods, while a little more expensive, tends to have the greatest variety in their selection of organic foods. Remember to still read the labels on these foods, as not all of them are 100% organic.

If you’re looking for a more economical way to buy organic, there are
other resources available. Check your local farmer’s markets, they’re
all over the DC area. In addition, there are several organic produce
delivery services available throughout DC, Maryland and Virginia.
Washington’s Green Grocer will deliver a whole week’s worth of organic produce for about 35 bucks! Here’s to your health!

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Weight loss supplementation is a billion-dollar industry. Every supplement known to man has come and gone, from laxatives, to metabolic boosters, to fat trappers. Some work and others only drain the wallet. The new kid on the block is Açaí berry, and Oprah and Rachel Ray are its biggest fans.

The açaí “berry” is actually a fruit. Its shape, size and color remind people of grapes. But unlike grapes, it doesn’t contain very much pulp. And similar to the pit of a plumb, açaí contains a single large seed. The fruit grows on trees, with approx. 800 units per panicle (which is something like a branch). Açaí are harvested and are a staple food in under-developed regions of the world. In fact, in a 1999 study of three ethnic groups in the Brazilian Amazon, açaí palm was found to be such a major part of their diet, that more than 40% of their meals contained this fruit.

Acai juice, extract and pulp are consumed in various blended drinks, smoothies, ice cream, liqueurs and even in sodas. In the south of Brazil it is consumed in a bowl mixed with granola. Aside from the popular talk show hosts named above, physicians such as Dr. Perricone have publicly called it one of the Earth’s Superfoods. But why?

Theoretically, if one eats less, has more energy, is not bloated, has regular bowel movements, proper digestion and their liver and kidneys are working properly… they should lose weight. But does taking açaí supplements or enhanced juices actually lead to weight loss?

To be honest, it doesn’t seem this is true. As of today, there have been no controlled studies carried out to support all these claims—let alone the weight-loss miracle claim! Even Dr. Oz is rethinking his stance on the issue and digging deeper into the facts to determine if açaí is truly the new weight-loss giant that marketing firms keep telling us it is.

However, research has found (in varying degrees) that açaí contains very high levels of antioxidants. It is touted and marketed in the United States as being able to simultaneously decrease appetite, increase energy, remove excess waste from the body, cure constipation, decrease bloating and water retention, relieve muscle cramps, aches and pain, lower cholesterol, reverse diabetes, improve heart and digestive health while cleansing the system. Wow!

So if açaí can’t shed those pounds like the natural miracle berry we have been told it is, at least consuming it can help you remain healthy and strong. And while the researchers prove the weight loss aspect true or false, get to the gym and burn those calories… and leave the bacon behind.

The lesson learned here is this: Let’s not wait around to discover if research can prove that acai is the new weight loss miracle. Let’s face it – quick fix weight loss products have never proven to be effective. Get back to the basics and take control of your health the natural way!

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I recently came across this article that I thought would be eye opening to people who are trying their best to pursue a healthier lifestyle. As a health professional, I am always conscious of making sound decisions when it comes to nutrition and am committed to helping my clients do the same. Part of that is raising our clients’ awareness level of the trends in public health and the support systems that exist around it.
Unfortunately, in the case of this article, it seems that one
health professional’s mission to raise awareness of dangerous
foods comes to an abrupt end in the name of preserving business.
It’s sad that this negative publicity exists, but I think you’ll
find the doctor’s position here is quite inspirational. Click on the link below to read more about it.

Enjoy!

http://news.yahoo.com/s/ap/20090813/ap_on_re_us/us_doughnut_doctor

Click the link below for a special message from me…

Personal Trainer Germantown Maryland

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Nutrition Made Simple

In today’s health conscious world, there’s a lot of information out there on nutrition and healthy eating. With all the fad diets and companies releasing an abundance of“weight loss” products, it’s difficult to know where to turn for sound, credible advice on eating for weight loss. It becomes overwhelming when the information you get seems to change constantly, and you can’t go a day without hearing about a new extreme weight loss diet.

So let’s keep it simple. I’ve worked for several years with people who have struggled to lose weight. Almost all of them have tried fad diets in the past with minimal success. Rather than bore you to death with the science behind why these diets don’t work, let’s talk about what will work and what has proven to be effective for my clients. Here are some tips that ANYBODY can follow to put yourself on a faster, healthier track to achieving your weight loss goals. No nonsense, no lengthy scientific explanations, just functional tips that you can use as your guideline to jump start your weight loss efforts.

You must expend more energy than you take in. I don’t care if you’re eating broccoli and carrots all day, if you’re consuming more calories than you expend, you will absolutely, positively NEVER lose weight.

Eat breakfast every day. This is the only way to jump start your metabolism each day. If you’re not giving your body a consistent enough energy source, it will hold on to everything you put in it. Unfortunately for us, this storage always comes in the form of body fat!

Don’t think low-carb, think right carbs! Carbohydrates themselves are not the enemy. In fact, they are our main source of energy, especially when supporting an exercise program. However, our carbohydrate intake should come from fruits, vegetables and healthy whole grains. The main carbohydrate source from these foods is fiber, which promotes healthy digestion and is critical to maintaining the efficiency of our metabolism.  The two carbohydrate sources that will absolutely destroy your weight loss efforts are sugar and enriched flour. These are the real culprits. Trust me, America didn’t become obese by eating too many apples!

Get your fats from 3 sources only! Fats are also not the enemy, as long as we chose them wisely. The primary dietary sources of essential fats are seafood, flax oil/seeds, and mixed nuts. These essential fats are touted for their heart health properties, aiding in recovery, and reducing the risk of several serious diseases as well. Not only should you not avoid these foods, you should seek them out as part of your weight loss plan. In fact, essential fats should make up about 30% of your overall intake.

3 words for success – Whole, Natural Foods. This is one to live by!  Our bodies are simply not designed to digest processed foods. You work your body hard enough as it is, don’t make it work harder just to digest the junk you may put in it. A good general rule here is that if you don’t recognize the food’s ingredients, it’s not natural. All of the essential nutrients your body needs to sustain health and support weight loss are contained within fruits, vegetables and lean protein sources.

Keep a food journal. I can’t emphasize this one enough. Tracking your nutritional intake is a critical piece to your success. Sometimes we don’t even realize how much we take in every day until we’ve written it down. Once you’ve seen it on paper, it becomes real and you will be way less likely to cheat if you have to write it down and admit it to yourself!

These are some pretty basic concepts, but if you stick to them as your guideline for healthy nutrition, you’ll be in a better position to achieve YOUR weight loss goals!!

By the way, if you missed it, check out our promotion for the month of August…

“Cash For Chunkers”

As most of you know, the U.S. Government recently passed legislation providing vouchers valued from $3,500 to $4,500 when you trade-in a vehicle and purchase a new one that meets higher MPG standards.  While we don’t have 4 grand to give to every new customer, we’d like to give you an opportunity and an incentive to trade in your old body for a newer, leaner, healthier one (and we don’t care how many miles per gallon it’s currently getting)!

For a limited time only, we’re offering $200 off any personal training package of 12 sessions or more until August 31st! There’s no catch, nor is your body required to meet certain standards.Because we’re not using taxpayer money to bail you out of your current body, we’re limiting this offer to 5 NEW CLIENTS ONLY! All you have to do is be ready to work hard and be willing to change your lifestyle.  The best part is, you don’t even have to come into our “dealership”, our trainers will come to you. What’s more,you can even take your trainer for a test drive before you commit to a program. If you feel your trainer won’t succeed in putting you into a new body, then there’s absolutely no obligation on your part.

If you’re ready to trade in your body and start making positive,healthy life changes, then now is the time to get in the best shape of your life! Just contact Mike at 888-872-7961 ext. 1 to set up your free test drive with the area’s best personal trainers, and we’ll put you on the road to fitness success. Be sure to mention the “Cash for Chunkers” promotion in order to receive your bail out check.

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Last week I mentioned 5 of the top 10 superfoods that I feel you must have in your diet for optimal nutrition and the reasons why.

Today I want to share with you 5 more which are just as important as the first 5 if not more. They pack different benefits than the first 5 and you can check them out below…

Beans - Beans are one of the only foods out there that can almost count as a balanced meal just on their own.  They contain protein, complex carbohydrates, fiber and omega-6 fatty acids.  They are a wonder food for vegetarians who struggle to get enough protein in their diet.  Protein is made up of amino acids and If you combine those of beans with those of certain grains like Barley or oats, you now have a complete protein.

The Carbohydrates contained herein are low on the glycemic index, making them ideal for diabetics, dieters and anyone looking for sustained long duration fuel for their body.  The high amount of soluble fiber, also aids in slowing down the break down of other foods you ingest as well as how quickly the nutrients enter your blood stream.  There really aren?t any beans you can go wrong with.  The only one that stands out from the bunch is soybeans which in addition to the nutrients above, also contains Omega-3 fatty acids.

Nuts and Seeds - Nuts contain such a power punch of nutrition that they just cannot be excluded from your diet.  They contain lots of heart healthy protein, fats, vitamins and minerals.  They are great for reducing your risk of high blood pressure, cancer, diabetes, heart disease and helping reduce skin wrinkles(Vitamin E).  Of course, we’ve modernized nuts and seeds and stripped away some of their benefits by trying to further flavor them.

Always opt for whole, raw, unsalted nuts and seeds.  When they are processed and chopped, the outer skin is removed which contains lots of antioxidant rich phytochemicals.  Like anything, it’s best to use in moderation because they do pack a good bit of overall calories.  Be sure to measure your portion and set it aside instead of grabbing the whole jar and going to sit on the couch or desk with it.  Nuts make for a great snack in a balanced diet in between meals.

Spinach - Looking at the massive long list of benefits in spinach, you can see why a cartoon was even invented to make the vegetable look appealing to kids(Popeye).  Just one serving of spinach contains roughly 1000% RDA of Vitamin K which fights off bone attacking radicals, promoting excellent bone health, warding off arthritis, osteoporosis and the like.  The high concentrations of magnesium and calcium also aid in this process.  Spinach is rich in flavonoid compounds which act as antioxidants and cancer fighting agents.  Primarily prostate and ovarian cancer.  Spinach is also a great source of Iron.  It’s a great low calorie alternative source of Iron in comparison to red meat and even beans.

Yogurt - Yogurt is packed with vitamins and nutrients.  One of the often overlooked benefits of it is immune system response.  Yogurt is full of live active bacteria.  Which is what gives it its tangy flavor.  Increased yogurt consumption has shown to increase resistance to immune related diseases.  Especially in populations where the immune system is compromised and weakened such as the elderly.  It is also rich in Vitamin D and Calcium, making it a food of choice for promoting healthy bones.  Yogurt makes for a great low calorie snack(low fat version) in a balanced diet.

Hot Peppers - Last but not least, hot peppers pack some significant benefits as well.  Hot peppers act as a phenomenal fat burner, anti-inflammatory, analgesic, head-ache fighting, anti-cancer, and healthy heart food.  The main reason for this is the compound called capsaicinoids.  Capsaicinoids helps combat substance P which is the key transmitter of pain to the brain.  People who suffer from headaches and arthritis have a high level of substance P.  Capsaicinoids also act as a sinus reliever(analgesic) and an anti-inflammatory agent(at the cellular level).  Another great attribute of Capsaicinoids is that it is a thermogenic agent(fat burner).  It is commom listed as an ingredient in many of the fat burning pills out there.  Especially since the ban on Ephedra.

So there you have it… The 10 foods that I think need to be a part of your diet.  Take a look at these 10 foods and ask yourself when was the last time I had each one of them?  Was it in the last 3 days? Week? Month? YEAR!!!??? If these foods are not a part of your diet, they need to be.  You can take vitamins and pills until you’re blue in the face and you won’t get all the nutrients packed in these foods.  Nothing can replace eating whole clean foods such as fruits, vegetables, seeds, meats, etc…  I hope you found this informative.  If you have any questions, please post them as a comment below and I’d be glad to answer them.  If you need lots of help with your fitness and nutrition, and are not already doing so, consider working with one of our trainers to get you on the right track to a healthy lifestyle involving proper nutrition and exercise.

Always looking out for your health,

Dennys Passeto
Achieve Fitness Personal Training, LLC
www.achieve-fitness.com
1-888-872-7961

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Part I of II

Did you know that many foods are powerful enough to stoke your metabolism, improve your mood, lower cholesterol, lower blood pressure(hypertension) and reduce your risk of heart disease, diabetes and cancer?

When we think of the food, we normally think of what its going to taste like and what it’s impact is going to be to our waistline.  We spend so much time worrying about this that we often overlook many other benefits that certain very rich, powerful foods possess.

The one thing these foods all have in commom is that they are all natural, unprocessed foods, or as I like to tell my clients, hunted, plucked, or picked.

Here are the top 10 foods that I feel need to be a part of your diet…

1. Bananas - Bananas are one of the most popular fruits in the world. They are one of the easiest snacks to take with you for where ever your day may lead you, and is also available year round. They are a great source of instant energy whether you are watching your diet(since they only have roughly 100 calories) or just trying to eat healthy(contain no fat, sodium, or cholesterol.  All qualities that reduce the risk of heart disease and certain types of cancer

Bananas are rich in vitamin B6 and they are a good source of fiber, vitamin C, magnesium and potassium. Lack of B6 in a diet can cause fatigue, weakness, and irritability. The potassium found in bananas helps to regulate blood pressure and may reduce the risk of high blood pressure and stroke. Potassium is also essential for helping prevent muscle cramps during exercise.  They also pack 4 grams of fiber making it an easily digestable food and one that improves overall digestion.

They also help improve your mood.  Research shows that the serotonin and norepinephrine in bananas may naturally help sufferers overcome depression.

2. Omega 3 Rich Fish – The Omega-3 fatty acid found in fatty, cold waterfish like salmon, herring, sardines, mackerel lower heart disease risk, reduces depression, help arthritis sufferers, and help with memory loss and Alzheimer’s.  Look for wild caught vs farmed.  Aim for 2 -3 servings per week of these type of fish.  If you don’t like fish, other sources of Omega 3′s are flax seeds and walnuts.  They are also high in monounsaturated fats, which can lower cholesterol

3. Berries – Berries are packed with antioxidants, they are are also high in potassium and vitamin C. One of the things not often mentioned about berries is their Anti-inflammatory properties.  Inflammation is at the root of pain and chronic disease for many people.  Adding about 1/2 cup a day to your diet can give you all
the benefits you need.  As a general rule of thumb, the darker the berry, the more antioxidant rich it will be.  Blueberries, Blackberries and Acai are all excellent sources.

4. Oatmeal – Oatmeal is a great source of both soluble and insoluble fiber.  Insoluble fiber is indigestible by your body.  Therefore, making stools heavier and speeds their passage through your intestinal tract and
relieving constipation. Soluble fiber CAN be broken down by your body as it passes through the digestive tract, forming a gel that traps some substances related to high cholesterol, thus reducing the absorption of
cholesterol into the bloodstream.

According to the American Cancer Society, Insoluble fiber has cancer fighting properties due to the fact that it attacks certain bile acids, reducing their toxicity.  Soluble fiber may reduce LDL cholesterol without
lowering HDL cholesterol. LDL is bad; HDL is good.  Soluble fiber also slows down the digestion of starch which is beneficial to diabetics because, when you slow down the digestion of starch, you avoid the sharp rises in your blood sugar level that usually occur following a meal.

Oats are also a good source of many nutrients including vitamin E, zinc, selenium, copper, iron, manganese and magnesium.

5. Garlic – Garlic contains nearly 100 powerful nutrients.  It is very rich in sulfur containing compounds.  The amino acid Allicin is the most prevalent and potent among many other compounds like, phosphorus, potassium, zinc, selenium, polyphenols, and arginine. In addition, garlic is a good source of vitamin B6 and also of vitamin C. As with most whole foods, garlic’s antioxidant, disease preventing and anti-inflammatory properties are probably due to the combined effect of all the compounds working together rather than any single agent.  Garlic has also been linked to slowing down cerebral aging, and cataract formation.  Taking an oral garlic supplement does not have nearly the same punch though. It needs to be chewed fresh or cooked to deliver all of its nutrients.  Many of which can not be had from the oral capsule version.   Just careful on the quantity since you won’t find anyone to talk to if you over do it .

If these 5 foods are not in your diet, be sure to add them.  Stay tuned for part II next week when I uncover the 5 other superfoods that can have the biggest impact on the way you feel and overall health.

To Be Continued…

To Your Health and Wellness,

Dennys Passeto
Achieve Fitness Personal Training, LLC
www.achieve-fitness.com
1-888-872-7961

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