When most people think of excess body fat, they tend to visualize  the type that you can easily see, poke or pinch. This is the type of fat that sits directly beneath the skin and often creates the “spare tire” image around the abdominal region. While this type of fat, known as subcutaneous fat, certainly isn’t desirable from a visual standpoint, it’s actually much less of a risk to your health than another very dangerous type of fat known as visceral fat.

Visceral fat, also known as intra-abdominal fat, is internal fat that surrounds the organs within your body. It pads the major organs like your heart, liver and kidneys, and can eventually fill up the space within your entire abdominal cavity.

Visceral fat serves as a perfect storage bin for all types of toxins that can easily enter the bloodstream. The liver is primarily responsible for metabolizing visceral fat, and when it does so, it releases into the bloodstream as LDL (bad) cholesterol. This in turn builds up into a plaque that blocks the major arteries. Therefore, people who have excess visceral fat are virtually guaranteed to develop heart disease. In addition, excess visceral fat drastically increases the risk of developing type 2 diabetes, cancer, metabolic syndrome, and hypertension.

Most of the causes of excess visceral fat accumulation are similar to those of overall weight gain, including lack of physical activity, diets that are high in processed or refined carbohydrates, excess alcohol consumption and overall sedentary lifestyles. However, there are other factors that influence visceral fat accumulation such as heredity and hormone imbalances that occur in women after menopause.

The scary part of visceral fat is that you don’t have to be overweight to have it. In fact, it’s estimated that nearly 30 million Americans who are considered to be a normal weight by BMI standards have higher than average levels of visceral fat. So there is such a thing as a “skinny fat person!” You may have a thin appearance on the outside but have an dangerously high level of internal fat.

Visceral fat can be particularly challenging to lose because it’s so deeply embedded in your body’s tissue. So here are a few tips that will help you in combating visceral fat.

Focus on shorter, high-intensity bouts of exercise. Most fat burning is achieved in the recovery period after your exercise is performed. Higher intensity exercise, such as interval training, will place the right demands on your body to have to work to recover for hours after you’ve finished exercising.

Be physically active everyday! Though you should use a healthy combination of strength training and cardiovascular exercise on a regular basis, you should also keep your body moving at a lower intensity on your rest days. Recover actively!

Keep a healthy diet that’s rich in whole, natural foods. Excess body fat always starts with insulin production, which is caused primarily by ingesting too many simple carbohydrates and refined sugars. Replace your simple carbs with complex carbs like fruits and vegetables.

Work your deeper abdominal muscles. Having a six pack is great, but the muscles that lie deeper within the abdominal wall are just as important! You can work these muscles by simply performing “abdominal hollowing” exercises or by drawing the belly button inward. (This is also great for midline stability!)

Combine these tips with maintaining an overall healthy lifestyle and you’ll drastically reduce your health risks…AND your waistline!

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As you’ve heard me write about many times, I’m a big advocate for eating organic. The word organic encompasses many different practices for different types of foods. As a general rule of thumb, it means that no hormones, anti-biotics, or pesticides were used in the production of that food.

For live stock it means that they weren’t confined and fed a diet(corn) that wasn’t its natural diet. In the case of cattle, they roam freely and eat grass. Hence the commonly used term “grass fed beef”. Fish are caught wildly instead of raised in fish farm tanks. Chickens roam wildly eating worms and their natural diets instead of living in a case or overcrowded dark hen house walking on their own feces and trampling each other to death.

Recently I watched a documentary that has enforced my commitment to eating organically stronger than anything I could have expected. It’s a documentary called “Food Inc.”. In this movie they highlight so many cruel, un-sanitary, and downright ridiculous ways that everyday food is modified in order to increase profit, decrease price, and decrease nutritional value.

Our food has changed more in the last 50 years that it has in the previous 10,000. It is now cheaper to eat a bag of potato chips than a bag of carrots. A trend has been taking place in front of our very eyes where the poor are getting fatter, experiencing more disease than they did 50 years ago. The nutritional education we’ve received as kids and adults is a joke. The truth is that your everyday “conventionally” grown foods are poisoning you. The big food companies just like the big drug companies are doing everything they can to keep this information from getting out.

The US government has subsidized corn farming in the US to where its now they main ingredient in the majority of foods. It’s what we feed cattle, chickens, pigs, etc… Not what they were intended to consume. Anti-biotics and growth hormones are used so that a chicken can reach full maturity(larger than normal) for slaughter in 49 days instead of 90 days.

They actually show a side by side comparison of raising a chicken all the way through the slaughter process in both the conventional fashion and organic natural farming fashion. It’s pretty eye opening.

Check out the trailer for the movie:

I can’t do justice to the information shared with you in that documentary. All I want to say is that if you truly care about what you are putting in your body(and your families). Please watch this documentary. It will change your life.   Go to www.FoodIncMovie.com

Dedicated to your health,

Dennys Passeto, CPT
www.achieve-fitness.com

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There’s a nasty word out there in the weight loss world, and it’s “fat.”  Everyone is trying to lose weight, to lose “fat.” All the diet foods are labeled “fat free” to be appealing to dieters, even if they are laden with sugar. When people see an overweight person they say, “Oh man, look at that fat person.”

But fat is not just a bad word. In fact, there is an entire family of fat that is beloved by healthcare professionals, dieticians and is healthy for you.  In fact, these fats are not only healthy they are essential for your body and can aid in weight loss efforts. They are known as Omega, or the Omega-3 fatty acids.

Omega-3s are the good-for-you unsaturated fatty acids comprised of the polyunsaturated trio of a-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

While the Omega-3 fatty acids are the big buzz word of today where healthy living and weight loss are concerned, they were discovered way back in the 1930s. During that decade it was found that these polyunsaturated fats were actually necessary for normal human growth to occur.

In the 1970s researchers studied the diets of the Eskimos of Greenland and it was discovered that two of the 3 Omegas (DHA and EPA) were essential to heart health. These fatty acids were eaten in large doses via the Eskimos’ seafood-rich diet. Moreover, they showed almost no cardiovascular disease as these Omega-3 fatty acids naturally reduce triglycerides and arterial plaque while reducing heart rate and maintaining healthy blood pressure. What an amazing family of fats!

Now where most supplements have to add the tag line “these claims have not been evaluated by the Food and Drug Administration,” two of the three Omegas HAVE been evaluated. In fact, EPA and DHA have both been awarded “qualified health claim” status by the FDA.

Here’s the statement from the FDA: “Supportive but not conclusive research shows that consumption of EPA and DHA [n-3] fatty acids may reduce the risk of coronary heart disease.”

The Canadian Government has done additional research and has publicly stated: “DHA, an omega-3 fatty acid, supports the normal development of the brain, eyes and nerves.”

As one might guess, with the rise in popularity of the Omega-3 fatty acids, advertisers are producing supplements and adding it to foods or just prominently labeling those foods that already have these good fats in them. A diet high in fish is all that is needed. But for those of you who either don’t enjoy fish or who want more Omega-3 in their diet, the places to get the highest dose are in fish oil and flax oil supplements.

No matter how you look at these Omega fats, they are good for you and essential for health. Who said all fat was bad?

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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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Many television viewers have become absolutely fascinated with the NBC reality show, The Biggest Loser. The show takes obese, deconditioned people away from their every day life and places them on a campus to be put through an intense, grueling exercise and diet regimen geared toward rapid weight loss.

If you have seen the show and the results it produces, you’ve surely been impressed with the transformations in the bodies of the contestants. The weight loss that occurs on the show is nothing short of inspirational. But does the show give an accurate depiction of safe, effective weight loss?

Certainly no one can argue with the end result. Many of the contestants have lost over 200 pounds on the Biggest Loser campus, some at a pace of more than 10 pounds per week! So,it’s clear that the numbers don’t lie when it comes to the results these people are getting. It is truly amazing that this show has helped people take control of their health and more importantly, their lives. We as personal trainers love to see this!

However, there are some things that, as fitness professionals, we feel obligated to caution you against.

The show has the tendency to foster unrealistic expectations on the actual pace of weight loss. Healthy, sustainable weight loss should occur at 1-2 pounds per week. Some of the contestants experience weight loss of 15 pounds per week or more!

While this is impressive, we must keep two things in mind. One is that most of these contestants are morbidly obese and have upwards of two hundred pounds to shed, so it’s not unrealistic for them to shed pounds that are such a small percentage of their overall body weight. The second is that these contestants are on a full-time weight loss program. Their entire day is dedicated to weight loss, and the time they spend exercising can exceed 6 hours per day.

Another part of the show that may give the public the wrong idea about physical training is the unnecessary challenging exercises that the contestants are put through so early in the game. Often times the contestants are pushed quickly into complex, punishing movements without being taught the basics.
This can be a recipe for a medical disaster, and if you watched the premier last week, you know that two people have already landed in the hospital. At no point does losing weight justify sacrificing your health and well being!

Personal trainers, unjustifiably, can develop a bad reputation from this show. The trainers on the Biggest Loser are often shown screaming at the top of their lungs at the contestants in a way that appears to be nothing short of bullying. While trainers should be great motivators, they can push you to
succeed without screaming at you! If you’re afraid to hire a personal trainer because you think you’ll be yelled at, don’t be! You can shop around to find someone who fits your personality!

Despite its faults, this show has done wonders in motivating Americans to take control of thier health and start pursuing their fitness goals relentlessly. We strongly encourage you to watch it and follow along as it will show you
that anything is possible when it comes to achieving your fitness and weight loss goals! The show airs Tuesday nights at 8pm on NBC.

If you want to be pushed, motivated and encouraged like the contestants on the show, we can help you with that too! For just a few more days, We’re still offering 3 FREE personal training sessions with the area’s best trainers when you sign up for a package of 18 sessions or more. And we promise…no screaming, no hospital visits, and you don’t have to get on a scale in front of the entire country like they do on the show .

Call Mike Now at 888-872-7961 ext.1 to learn more or click here for more info. This offer expires on September 30th so jump on it.

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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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Yes, you read the subject line correctly. Exercise is NOT
linked to weight loss, according to Time magazine’s most
recent article written by John Cloud. The article emphatically
implies that exercise has no substantial role in weight loss
or weight management.  Among several other misleading
assertions made in this article, the most prevalent one is
that exercise automatically increases appetite and therefore
single handedly becomes the culprit for promoting over eating.
Wow!

This article is as reckless as it is completely false, and
frankly – irresponsible. I’ll share the link with you shortly,
but first, let’s explore some reasons why his claims are so
ludicrous.

First and foremost, there is an overwhelming amount of
scientific, evidence- based research that proves the positive
role that exercise plays in weight loss.  The author’s
assertion that exercise uncontrollably increases appetite is
simply erroneous. In fact, studies done by the most credible
authorities in the fitness industry including ACE and ACSM
show that appetite may actually be suppressed for up to 90
minutes following vigorous exercise by affecting the release
of particular appetite hormones. Unless you’re an elite
athlete following a high intensity workout program
consistently, your body’s demands for additional calories
will not drastically increase with a moderate exercise program.

Second, weight loss is a matter of simple mathematics. You
must expend more energy than you take in to lose weight. This
fact has proven time and time again and continues to be
accepted, with good reason, in the modern age. Most of the
individuals described in the article (including the author
himself), are not able to meet their weight loss goals because
they are simply eating too much. To attribute this to exercise
alone is completely unsubstantiated.  The author assumes that
the majority of individuals are powerless in their weight
loss efforts and simply lack the overall will power to keep
their caloric intake at a healthy level. The bottom line is
that exercise and proper nutrition go hand in hand, and you
simply cannot discount one or the other when it comes to
studying weight loss.

Disappointingly, the author also fails to effectively
emphasize the effects that exercise has on overall health.
As we have all seen, people who are “light weight” are not
always healthy. Health can be achieved through exercise in many
different ways including improved muscle composition, lowered
blood pressure and cholesterol, improved cardiovascular health,
and one more “minor” thing known as DISEASE PREVENTION. The
scale is simply not the only indicator of overall health and
well being.

We encourage you to read this article yourself and draw your
own conclusions. Click Here to read about it.

After you read it, also be sure to read a follow-up article
written by Dr. Claude Bouchard, who is the executive director
of the Pennington Biomedical Research Center, which is an
organization that Time magazine “claimed” to have obtained
some of its research from. As you’ll read, this claim is also false.
Check it out  HERE

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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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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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