Nutritional Programs & Articles
Nutrition
We all know that fried foods are bad for but do you want to take it a step further to lose fat and boost up your metabolism. Include the following foods in your diet and you will get leaner, tighter and more energized!
Fish
Studies have found that the fat-burning effects of fish oil were increased when combined with an exercise routine in overweight volunteers, and they also improved body composition. Fish is a source of lean protein and supplies your body with amino acids it needs to prevent muscle break-down. Concerned about the mercury content in fish? Click here to learn more what Health Canada recommendations are.
Whole Grain Bread
Consuming whole grains decreases abdominal fat as well as the risk of cardiovascular disease.
Green Tea
The American Journal of Clinical Nutrition stated that green tea promotes fat oxidation and plays a role in the control of body composition.
Grapefruit
The Journal of Medicinal Food reported that grapefruit could help you burn fat. Researchers discovered that eating half a grapefruit before each meal resulted in an average loss of 3.5 pounds over a 12 week program.
Eggs
A large egg contains more than 25 per cent of your daily vitamin B-12 requirements, which is a key component in breaking down fat. The vitamin D in the yolk helps with calcium absorption. Protein helps build muscle and delays hunger. If you are concerned about high cholesterol try scrambling an egg yolk with two egg whites for a high-protein, cholesterol-conscious breakfast.
Lean Chicken or Turkey
Protein requires more calories to break apart so eating lean sources such as chicken and turkey will have your body digesting them long after your meal. Your metabolism stays active and consuming it also helps with muscle recovery.
Ginger
This herb contains capsaicin which is a metabolism booster and helps you burn calories.
Hot Peppers
They also contain capsaicin and hot peppers have thermogenic properties which raise your body temperature and energy expenditure to help burn calories and fat.
Cinammon
Adding half a teaspoon to your foods can help keep your insulin levels in check. Too much insulin encourages your body to store and not burn fat.
Beans
The high fibre content boosts a digestive hormone called cholecystokinin (CCK) which is a natural appetite suppressant.
You fuel your sports car with SUPREME gas and give it regular tune ups to keep the engine roaring when you want it to roar and purring when you need that smooth ride. What type of fuel you put in your body to keep it running in mint condition is as important as putting the right fuel in your engine to see maximum results. Including the right foods and vitamins in your diet is essential to achieving and maintaining a healthy and supreme condition within. Remember that saying that your " Body is your temple."
Harnessing the power that you are already blessed within you to develop your body into your own HEALTH ENGINE is what it is all about!
SET NO LIMITS! CREATE NO BOUNDARIES, EXPERIENCE NEW HEIGHTS, OVERCOME CHALLENGES AND KEEP THE FIRE BURNING ... IGNITE THAT KINDLE AND SEE WHY THE HOTFLEX FORMULA IS ALL ABOUT A HEALTHIER AND HAPPIER LIFESTYLE!
Nutritional support is an integral part of the fitness programs offered at HotFlex.
OSTEOPOROSIS
Osteoporosis is an age-related disorder in which bones become gradually thinner, more porous and less able to support the body.
This condition attacks both men and women, but women usually suffer more severely because bone loss accelerates rapidly after menopause. By the time a woman reaches the age of 70, she may have lost as much as 30 percent of her bone density.
There are several factors that will increase your risk of developing osteoporosis. They include a family history of osteoporosis, osteopenia, low body weight, a diet low in calcium, low levels of physical activity, ovaries removed or early menopause (before the age of 45) without hormone replacement, being past menopause, vitamin D deficiency, smoking, excessive caffeine intake (more than 4 cups of coffee, tea or cola), excessive alcohol intake ( more than two drinks per day), long term use of some medications such as cortisone, prednisone, or anticonvulsants.
You can reduce the risk of developing osteoporosis by a combination of exercise and good nutrition. Experts recommend: Get lots of exercise. Weight bearing exercises can help prevent bone loss and may even encourage bone growth. Specific exercises to twist, bend, stretch and compress bones are needed to strengthen the common sites at risk: the upper arm at the shoulder, the forearm at the wrist, the thigh bone at the hip, and the spine. This is known as " bone loading".
An ideal program should include bone-specific, aerobic weight-bearing exercise three days per week. Weight-bearing exercise includes such activities as walking and cross-country skiing. A variety of exercises that stimulate as many different bones as possible should be included. Add upper-body muscle strength and endurance training two days per week to your activities.
Bolster bone strength by eating a high-calcium, high-fibre, low-fat diet. Two-thirds of your bone is composed of calcium. Vitamin D is required to help metabolize calcium. The best source of vitamin D is the sun, but fortified milk products offer the same benefit without the risk of skin damage. A good source of calcium can be obtained from the following sources: nuts, seeds, beans, peas, salmon and sardines with bones, broccoli and other green vegetables :figs and rhubarb.
At Hotflex we can custom design a program to meet your individual needs and help reduce the risk factors of developing osteoporosis.
Source: Health Canada, It's Your Health
American Council on Exercise, Get Fit
MAKING INFORMED CHOICES ABOUT FISH CONSUMPTION
According to Health Canada most Canadians do not need to be concerned about mercury exposure as a result of fish consumption. In general, the types of fish that are popular in Canada are also relatively low in mercury. However, there are some types of fish that, if eaten too frequently, could result in exposure to an unacceptable amount of mercury.
Canada's Food Guide recommends that Canadians eat at least two servings (of 75 grams each) of fish per week. You need to be aware of what types of fish are a good choice for frequent consumption and which should be eaten less often.
Most fish contain some of the long chain omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Recent evidence suggests that fish consumption and the associated intake of EPA and DHA from fish can help maintain healthy heart function.
Some types of fish have higher levels of these beneficial fatty acids than others. Fish and shellfish that contain higher levels of these fatty acids and are low in mercury include: anchovy, capelin, char, hake, herring, Atlantic mackerel, mullet, pollock (Boston bluefish), salmon, smelt, rainbow trout, lake whitefish, blue crab, shrimp, clam, mussel and oyster.
All fish are also a significant source of vitamin D and contribute valuable mineral nutrients to the diet such as selenium, iodine, magnesium, iron and copper.
Health Canada has identified certain fish as being of more concern when it comes to mercury in fish. These include fresh/frozen tuna, shark, swordfish, marlin, orange roughy, and escolar. Health Canada recommends that people who like to consume these types of fish continue to do so but limit their consumption. For the general population, Health Canada recommends that 150 grams per week which represents 2 Canada Food Guide servings and is equivalent to about one cup.
Health Canada provides different guidelines for canned tuna. Canned tuna, is one of the most popular types of fish for many Canadians. The fish used in canned tuna products are usually younger and smaller and have significantly less mercury than fresh or frozen tuna, so most Canadians do not need to be concerned about consuming canned tuna.
For those who consume large amounts of albacore tuna, there is some potential for exposure to higher levels of mercury than is acceptable.
Canned albacore tuna is often called canned white tuna, but it is not the same as canned light tuna. Canned light tuna contains other species of tuna such as skipjack, yellowfin, and tongol which are relatively low in mercury.
For more information go to the Health Canada, Food & Nutrition site.
