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  1. Post Holiday Suggestions From Your Veteran YPB Fitness Professionals.

    We have had a few questions arise from one of our YPB clients this past month. ML Now that the holidays are over, Martha had some very good questions regarding post holiday health and some ways to burn off those extra calories.   She asks, “What could I have done differently?” “What can I do to get back on track?” and “What can curb my cravings?”

    Our most successful clients have been those who have a plan in place before the holidays begin and have found success by doing the following things:

    1.  Adhering to regular workouts (designed by a trainer).  The YPB Studio has incorporated the Winter Power Program that consists of Cardio resistance training.  This type of training combines strength training and short one minute intervals of intense cardiovascular exercises.   This type of training is geared to burn mass calories and boost metabolism.  Adding small things like using the stairs and parking your car farther away from your destination equals extra caloric burn!

    2.  Following a meal plan that includes breakfast every day, frequent small meals, fruits and veggies at each meal and sufficient water.

    3.  Eating a healthy snack before attending holiday gatherings.  Limiting alcohol, caffeine, energy drinks and soda.

    4.  Removing temptations from the house

    sleep5.  Getting 6-8 hours of sleep

    6.   Asking for help when feeling overwhelmed

    7.  Having a nonfood reward system

    8.  Enjoying fun and humor!

    9.  Moving their Focus Away From Food

    10.  Learning to curb their food cravings

    Continually eating the food you constantly crave, may just strengthen the habit. The more you eat sweets, the more you reinforce the cravings for sweets.  So should you go cold turkey? No. Feeling deprived of a favorite food often backfires and you end up eating too much. You can indulge in it, but just do it less frequently. We suggest an “eat off day” where you take one day to indulge in the foods you crave-with moderation, of course!  Do it in a portion-controlled way.

    Don’t let yourself get too hungry.  We recommend eating 6 small balanced meals throughout the day.  This way, you stabilize your blood sugars and limit the possibility of eating whatever’s in sight-simply because you are “starving”.

    It’s better to have a steadfast plan. Make sure to have sugarless gum on hand, for example, ready to pop into your mouth when the craving strikes. Or make it routine to take a walk at that time.  Habitually, you replace that craving.

    So, when the holidays roll around next year, have your plan in place.  Set yourself up for success.  Curb your cravings now and you will be way ahead of the game when temptation rears its ugly head!

    Read More:  http://www.webmd.com/diet/features/the-facts-about-food-cravings?page=3

     

  2. Which Foods Cause Inflammation and Why Is It So Important?

    By Terry Cobb-CPT, CES

    inflammation1According to the statistics from the World Health Organization, about 12.9 million people worldwide died from some form of cardiovascular disease in 2004. And each year, the World Cancer Research Fund estimated that some eight million people died from cancer. Heart disease and cancer, the deadly manifestation of chronic inflammation, are expected to remain as the leading causes of death in developed countries for many years to come.

    Studies do indicate that both the risk of heart disease and cancer are modifiable by our lifestyle choices which include the food we choose to eat each day. With every bite that we take, we’re either balancing the pro- and anti-inflammatory compounds in the body, or tipping the scale to one end.

    Here are the top foods found to increase inflammation in the body and possibly cause inflammatory diseases:

    Pro-Inflammatory Agent:

    1.  Sugars

    Inflammation-dousing Substitute: Opt for natural sweeteners like stevia, honey, or blackstrap molasses to flavor your beverages and foods modestly. Natural sugars found in fresh or dried fruits and fruit preserves with no added sugar are also great choices.

    2.  Common Vegetable Cooking Oils

    Inflammation-dousing Substitute: Replace your omega-6-saturated cooking oils with macadamia oil, extra virgin olive oil, or other edible oils with a saner omega-6 to omega-3 fatty acids ratio.

    3.  Dairy Products

    Inflammation-dousing Substitute: Kefir and unsweetened yogurt are acceptable in moderation for those who are not allergic to milk. They are easier on the stomach as the lactose and proteins in the milk have been broken down by beneficial bacteria and/or yeasts.

    4.  Feedlot Raised Meat

    Inflammation-dousing Substitute: Organic, free-range animals that fed on their natural diet like grasses instead of grains and hormones contain more omega-3 fats

    5.  Red Meat & Processed Meat

    Inflammation-dousing Substitute: You don’t need to avoid red meat totally, though the same thing can’t be said for processed meat. No amount of processed meat is safe. Replace the bulk of your red meat with organic vegetables, poultry and fish, and relegate red meat to a weekly treat.

    6.  Alcohol

    Inflammation-dousing Substitute: A refreshing and thirst-quenching glass of pure, filtered water or Jasmine Green tea.

    7.  Refined Grains

    Inflammation-dousing Substitute: Go for minimally processed grains if you are not gluten intolerant or allergic to grains.

    8.  Artificial Food Additives

    Inflammation-dousing Substitute: Besides limiting the consumption of processed foods, use anti-inflammatory herbs, spices or natural sweeteners to add flavor to your dishes instead of relying on food additives.

    superomega3Other non-inflammatory foods:

    Seeds & Nuts:

    Focus on Chia Seeds, Walnuts, Ground Flaxseeds

    The ones listed above are especially high in essential omega-3 fatty acids, which lower inflammation throughout the body.  This is especially good for people with arthritis and other inflammatory diseases.

    No better time than the New Year, to resolve to make healthier food choices!  You don’t have to do it overnight.  But begin with a few small changes and over time, add a few more.  Remember small changes over a long period of time equal success! Bon appétit!

    Read more: http://theconsciouslife.com/top-10-inflammatory-foods-to-avoid.htmtries for many years to come.


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4102-E South Staples
Corpus Christi, TX 78411
(361) 857-5087 info@ypbtrainingstudio.com