Five Power Foods to Lower Your Cholesterol

Certain foods cannot only help reduce your cholesterol intake but also actively reduce it.  By adding these foods to your diet, combined with proper exercise, you will be on your way to feeling great and having a longer, healthier life. 

The following are five power foods that are an easy addition to your daily nutritional lifestyle.  They taste great and are shown to improve your cholesterol.

Oat for Soluble Fiber

Oatmeal and oat bran are rich in soluble fiber, a type of fiber which lowers the bad LDL cholesterol without lowering the good HDL cholesterol. Food products containing oat bran and rolled oats, such as oatmeal, and whole oat flour can bear this health claim.

Fish for Omega 3 Fatty Acids

Fish is a good source of protein and omega 3 fatty acids – which has been shown to lower LDL cholesterol and raise HDL cholesterol. In particular, omega 3 fatty acids are noted for its triglyceride-lowering power.

Nuts for Healthy Fats

Nuts rich in fiber, phytonutrients and antioxidants such as Vitamin E and selenium. These tasty snacks are also high in plant sterols and fat – but mostly monounsaturated and polyunsaturated fats, which have all been shown to lower the bad LDL cholesterol.

Foods fortified with Plant Sterols

Plant sterols are powerful substances naturally found in plant to have the ability to block cholesterol absorption. Studies showed that eating two servings of sterols-fortified foods daily result in a drop in LDL cholesterol levels.

Soy

Soy products are great substitutes for animal products. However, some sources conflict on whether soy can actually reduce your cholesterol.  Should you avoid soy then? A simple answer is No. Although soy may not lower cholesterol to the extent we previously thought it could, many consider soy products a healthy replacement for meats and other foods high in saturated fat and total fat.

 

For more information on fitness and nutrition, go to www.bootcamp619.com today!

2009
02/27
CATEGORY
Nutrition
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Going Nuts?

Nuts can be higher in calories but they have many healthy properties.  Some studies show that people who eat nuts at least once a week are 30% less likely to gain weight.  It is also shown that you can reduce your risk of coronary disease and lower bad cholesterol.  Almonds are an excellent source of protein and healthy fats.  Peanuts are also rich in antioxidants. 

However, proceed with caution when you are on a fat-burning plan.  Make sure to eat them in moderation.  If you like peanut butter, be careful of the overly-processed foods.  Keep it simple and make your own!  All you need is a food processor, a pound of shelled peanuts, one tablespoon of honey and a pinch of salt.  Grind away to a much healthier, delicious treat!

2009
02/25
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Cardiovascular Exercise
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Will Working Out my Abs Reduce Belly Fat?

This common question doesn’t exactly fall into the “true or false” category. Though it is not true that doing crunches and other abdominal exercises will target fat on those muscle areas, it is true that any exercise affects general body fat and that a strong core will help with your overall workout.
By improving your core strength, which includes all the muscle groups such as the oblique muscles and lower back, you will increase your stability and strength. When doing any exercise, make sure to keep the abs tight and stable to promote core strength.
Though ab exercises may not directly cause the loss of belly fat, they are important. Don’t be frustrated; remember your long-term goals and that for many people the stomach area is one of the last areas to show fat-loss results. Keep at it!
For more information on fitness and nutrition, go to www.bootcamp619.com today.
2009
02/19
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Cardiovascular Exercise
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What is BMI?

BMI, or Body Mass Index, indicates body weight measured in pound in proportion to the height measured in feet for adults.  Studies have revealed that if your body mass index is 17-32 then you have a longer life

It has been seen that men have less fat than women with the same body mass index. BMI can also relate to a person’s health condition.

If you have a high body mass index then you can be at risk of having high blood pressure, diabetes, and cardiovascular diseases.  A person is obese if his/her BMI level is 30 or greater. A person is overweight if his BMI level is 25-29.9. A person who has 18.8-24.9 BMI is normal. An underweight person will have less than 18.5 BMI.

You can calculate your body mass index and see if you are healthy or not. If your body mass index is not up to the prescribed health levels then you can always work out to bring it to the prescribed levels.

For fitness and nutrition advice, go to www.bootcamp619.com today

2009
02/08
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Cardiovascular Exercise
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Do Protein Supplements Help with Fat Burning?

BOOTCAMP 619 on local Fox News in the morning
BOOTCAMP 619 on local Fox News in the morning

When you exercise, you deplete protein in your body.  Amino acids supplied by proteins are necessary to prevent muscle deterioration, help with endurance and build muscle mass.  That is why many athletes use why protein to supplement their diets.

Whey is actually product of cheese making and comes from cow’s milk.  It was typically thrown away as a “waste product” but now people know that whey is a high quality, natural protein that is loaded with amino acids essential for the building of muscle tissue. 

 Although one should get much of their protein from other whole foods such as meat, soy, fish and vegetables, whey protein has a high absorption level that is easily digested, which makes it an excelled protein supplement.

 Whey protein has many health benefits including immune support, bone health, sports health and weight management.  Since a greater muscle mass in your body will help increase your fat burning, whey protein can be helpful to people who cannot consume enough proteins from whole foods to support their fitness goals.

 As with any high protein diet, one should be careful not to consume more than their body can handle.  You can have too much of a good thing.  Extremely high use of protein supplements can overload the livers, so moderation is always recommended.  If you are lactose intolerant you might try whey protein isolate which has less than 1% lactose.

There are many kinds of protein supplements out there.  Whey protein is the most recommendable for its easy absorption and healthy properties.

For more information on fitness and nutrition, go to www.bootcamp619.com.

2009
02/03
CATEGORY
Uncategorized
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Avocado: “Cheat” the Right Way!

The avocado is a delicious, buttery fruit that has good fat that can improve your heart health.  If you are craving a “decadent” meal, instead of ordering that cheeseburger, try a turkey burger on a whole-wheat bun topped with guacamole. 

If you are making it at home, just cut the avocado in half, squeeze out the insides and mix in fresh lime juice and chopped cilantro and onions.  This meal is fast, cheap and healthy and as long as you don’t do it too often, it won’t get in the way of your fat-burning goals.

Be creative!  Avocado or guacamole can be a good option for many meals which may have included a slice of cheese. 

2009
01/13
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How to Choose a Healthy Fat

Health and Nutrition Information from Chris Keith and BOOT CAMP 619

Nowadays, everybody knows that you can lose body fat by cutting dietary fats and carbs.  What about the fats that your body needs and sometimes craves?  Though a low-carb, high protein, low fat diet is a great option for fat-loss, it may not an effective long-term nutritional plan for many people.  A healthy fat can be a sustaining source of energy for the body.  It can provide the extra kick you need to get in a good workout after a long day at the job.  If you choose your fats wisely, they can have many positive effects on the body. 

 

Fish Oils (Salmon, Tuna and other Marine Oils):  These can reduce the risk of CHD and also maintain good mental and visual function.

Salad Oils:  Olive oil, grape seed oil and walnut oil and all, healthy delicious options.  They can also help maintain good heart health.

Walnuts and Flax:  Also great for heart health.  Flax seed can reduce your bad cholesterol.

Almonds and Hazelnuts:  May reduce cell damage, improve heart health and boost your immune system.

If you are trying to maintain a low fat diet, be careful of having too many of these because they tend to also be high in calories.  However, by monitoring your intake to these healthy fats, you can improve your health, curb your fatty cravings and avoid too many calories and increasing body fat.

For more information on fitness and nutrition, visit www.bootcamp619.com today.

2009
01/07
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Nutrition
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Don’t Let Stress Knock Out Your Fat-Burning Goals

Chris Keith, San Diego Personal Trainer, at Boot Camp Challenge

Chris Keith, San Diego Personal Trainer, at Boot Camp Challenge

Aside from many of the negative effects of stress, it can cause you to gain weight.  When we are under stress our body triggers a release of a variety of hormones.  The “fight or flight” syndrome may be brought on by actual danger, but it also can be caused by the more mundane aspect of life, such as a demanding work schedule, relationship issues or lack of sleep.

 If you remain in a state of stress for an extended period of time, you may be suffering from a chronic problem, putting your health at risk.  Aside from many of the serious effects of long-term stress, chronic stress can have the more immediate effect of inducing weight gain.

 Chronic stress can contribute to weight gain in the following ways:

 Metabolism

People experiencing chronic stress tend to crave more fatty, salty and sugary foods. These include sweets, processed food and other things that are not as good for you. These foods are typically less healthy and lead to increased weight gain.  Try to identify patterns and replace your “stress eating” with the more healthy approach of eating wholesome, light meals at a higher frequency.

 Blood Sugar

Prolonged stress can affect your blood sugar levels, causing mood swings, fatigue, and conditions like hyperglycemia. Too much stress can be linked to a variety of health concerns that can lead to greater problems, like heart attacks and diabetes.

 Fat Storage

Excessive stress even affects where we tend to store fat. Higher levels of stress are linked to greater levels of abdominal fat.  Unfortunately, abdominal fat is not only aesthetically undesirable, but comes with greater health risks than fat stored in other areas of the body. 

 Poor Nutritional Choices

Stress can put us into “shut down” mode; a mood where we will cut corners in our lives just to get by.  Rather than investing the time and energy in grocery shopping or planning a healthy meal, we may just stop at the local fast food joint to avoid the hassle.  This is a double-edged sword; not only will it lead to greater fat gain and, though it may give us the quick boost we need now, fast food does not provide the lasting energy needed to get through the day.

 If you have a busy work schedule, try preparing a lunch the night before to take to work.  It will help you control your diet and you may be surprised at the time and money you save. 

The message is clear.  Poor health choices brought on by stress will just lead to more stress in the long-run.  Take time out of your busy schedule to take a deep breath, stretch, get in a workout or fitness class and make sure to plan a healthy meal.

For more information on health, fitness and nutrition, visit www.bootcamp619.com today.

2009
01/06
CATEGORY
Cardiovascular Exercise
Holiday Fitness
Nutrition
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Happy Holidays from Chris Keith and BOOTCAMP619

Chris Keith

Chris Keith

Have a happy, healthy and safe holiday season, from Chris Keith, San Diego’s best personal trainer!

2008
12/25
CATEGORY
Holiday Fitness
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Keeping a Cardio Balance to Burn Fat

An active functional training schedule and strength training will increase muscle mass, which leads to more fat loss and a stronger, leaner body, but cardiovascular exercise is also important. A good cardio workout can increase endurance, lung capacity, blood flow to the brain and burn fat. Running, jogging, swimming, cycling, rowing and other types of cardio are important to do on a regular basis and when you are traveling or can’t get into the gym.

For fat-loss, plan to spend at least 30 minutes each day on your cardio workout. Your exercise regime should consist of a warm-up, workout, and cool-down period. For example, warm up on the stair climber for 5 minutes. Increase your speed to a slow jog for 20 minutes and end your cardio workout with another a fast-paced, 5-minute climb.

Also consider an interval cardio workout, such as sprinting. This form of exercise involves intervals of running and walking, either on your treadmill or outside. However, you need to warm up properly to prevent injury to your knees and legs.

Incorporate different forms of cardio exercise into your workout. Most people become bored with just one form of exercise, so do different activities. A cardio exercise is any workout that elevates the heart rate for a length of time, usually 20 minutes. Try swimming laps, jumping rope or climbing stairs.

For more information on fitness and nutrition, go to www.bootcamp619.com.

2008
12/25
CATEGORY
Cardiovascular Exercise
Holiday Fitness
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