Archive for June 29th, 2005
Dietary Fiber - Dietary fiber is found only in plant foods. Fiber should be consumed daily to improve movement in the gastrointestinal tract, to keep blood sugar levels moderate after eating, and to maintain healthy cholesterol levels.
Vitamins - Vitamins enable many chemical reactions to occur in the body and are necessary for metabolism. Vitamins are classified as water soluble (C, B) or fat soluble (A, D, E, and K). Vitamins do not provide energy because they do not contain calories, but they do help the body convert food into energy.
Minerals - Minerals play an important role in metabolism and are involved in the make up of the body’s structure. Minerals do not provide energy directly, but they are important for the body to function properly.
Water - Water is a vital nutrient. It dissolves substances, lubricates our joints, and provides a way to transport nutrients and waste. Every cell in your body needs water. Most people in the U.S. do not consume enough water. The rule is 1 liter (4 cups) per 1,000 calories.
Nutrients
Macronutrients -Carbohydrates, Protein, and Fat
Macronutrients are required daily. They supply the energy (calories) and building blocks needed for growth, maintenance and activity. They are broken down into their basic units: sugars from carbohydrates, fatty acids and glycerol from fats, and amino acids from proteins.
It is very important to recognize that calorie content varies among the macronutrients:
Carbohydrate: 4 calories per gram
Protein: 4 calories per gram
Fat: 9 calories per gram
**Although alcohol is not a macronutrient it contributes 7 calories per gram and should be taken into consideration for calorie balance.
Micronutrients - Vitamins and Minerals
Micronutrients include vitamins and minerals. Micronutrients are necessary for using the food you digest, but they do not directly provide energy.
Calories Do Count
The nutrition facts panel on foods lists the number of calories per serving. The number of calories is determined by the amount of carbohydrate, protein, and fat. Cutting down on fat may help you lower caloric intake as well as keeping a close eye on portion sizes. Low fat is not always the best strategy. If you choose a lower-fat food but double the portion, the result will be a higher caloric intake.
Simple Math Made Easy
Example of calorie calculation : Most foods are a combination of carbohydrate, protein, and fat. The number of calories in a food is the sum of the calories provided by each nutrient. Reading the nutrition labels is important.
Nutrition Facts
Nutrition Label of a Blueberry Muffin
Serving Size 1 muffin
Serving per Container 1
Calories 199
Total Fat 7g
Protein 4g
Total Carbohydrate 30g
7 grams of fat x 9 calories per gram = 63 fat calories
4 grams of protein x 4 calories per gram = 16 protein calories
30 grams of carbohydrate x 4 calories per gram = 120 carbohydrate calories
Total = 199 calories
This Blueberry Muffin contains 7 grams of fat, 4 grams of protein and 30 grams of carbohydrate for a total of 199 calories A closer look at Fat Calories will help you achieve a diet with less than 30 % fat.
63 fat calories divided into 199 (total calories) x 100 = 32% Fat
This quick calculation of % of total calories from fat demonstrates how this food may or may not fit into an overall nutrition program to achieve 30% fat.
Nutrition Examples:
It will take approximately 20-30 minutes of jogging to burn off the calories in the blueberry muffin used in the example above*.
*Based on a 150lb. Person
Portion Control
Keep an eye on servings. For example, many people eat 2 slices of bread in a meal, which really equal 2 servings.
Portion Control = Calorie Knowledge = Weight Control
Choose sensible portion sizes.
Use this as a guide:
Fist = about 1 cup, or 1 medium fruit
Palm = about 3 oz. Cooked poultry, meat, or fish
Cupped hand = 1 - 2 oz. Pretzels
Thumb = about 1 oz. Cheese or meat
Thumb tip = 1 Tbsp
Fingertip = 1 tsp.
Body Mass Index (BMI)
Body Mass Index (BMI) is the ratio between your height and weight. The BMI calculation is derived from weight in kilograms divided by height in meters squared. According to the National Institutes of Health, anyone with a body mass index of 25 or above is considered overweight. BMI does not provide any information on body composition. It is possible for a person to have a normal BMI and have a high body fat percentage. BMI may not be appropriate for individuals with a high amount of lean muscle mass because it may overestimate their BMI.
Another way to assess your health risk is to figure out your body weight in comparison to your ideal body weight.
110% Ideal Body Weight = Overweight
120% Ideal Body Weight = Obese
130% Ideal Body Weight = Morbidly Obese
Dietary Guidelines for Americans, 2000
• Aim for a healthy weight. A healthy weight is key to a long, healthy life
• Be physically active each day. Aim to accumulate at least 30 minutes of physical activity daily. Physical activity and nutrition work together for better health. Physical activity increases the amount of calories you use as well as improves bone health.
• Let the Pyramid guide your food choices.
• Choose a variety of grains daily, especially whole grains.
• Choose a variety of fruits and vegetables daily.
• Choose a diet that is low in saturated fat and cholesterol and moderate in total fat.
• Choose beverages and foods that limit your intake of sugars.
• Choose and prepare foods with less salt.
• If you drink alcoholic beverages, do so in moderation.
Culture, family background, religion, moral beliefs, cost, availability of food, life experiences, food intolerances and allergies affect food choices. Use the Pyramid as a guide.
June 29th, 2005
Calories are simply a way to measure energy- the energy that the food will supply to the body. This energy will be stored or burned. The word calorie is synonymous with kilocalorie or kcal. 1 calorie = the amount of energy (heat) needed to raise 1 gram of water 1 degree Celsius.
Carbohydrate - Carbohydrates are the body’s main source of energy. Sources of carbohydrates include starches, sugars and fiber.
Sugars -The most basic type of carbohydrates, such as table sugar, are called simple sugars. Complex carbohydrates, such as starch in potatoes, are made up of simple sugars linked together.
Fat - Fats supply energy and essential fatty acids help absorb the fat-soluble vitamins A, D, E, and K.
Types of Fats:
Saturated Fat - Foods high in saturated fats tend to raise blood cholesterol. These foods include high-fat dairy products (whole milk, cheese, butter); higher fat meats, the skin and fat of poultry, lard, palm oil and coconut oil. Reducing saturated fat to less that 10 percent of calories is recommended. A helpful hint for identifying saturated fats: saturated fat is solid or semi-solid at room temperature.
Trans Fatty Acids - Foods high in trans fatty acids tend to raise blood cholesterol. The best way to identify foods with trans fatty acids is to look for “partially hydrogenated vegetable oils” (hard margarines, and shortenings) in the ingredient list on the food label.
Unsaturated Fats - Replacing foods high in saturated fats with foods that contain unsaturated fat, can help to reduce blood cholesterol level.
Unsaturated are divided into 2 types:
Monounsaturated - Monounsaturated fats are found mostly in canola oil, olive oil, peanuts and avocados.
Polyunsaturated - Polyunsaturated fats are found mostly in all other vegetable oils, nuts and high fat fish.
Cholesterol* - Our bodies are capable of making all of the cholesterol we need. Cholesterol is also obtained from food. Dietary cholesterol comes from animal sources such as egg yolks, meat, poultry, fish, and higher fat dairy products. Foods that are high in cholesterol tend to raise blood cholesterol. However, saturated fats may play a more significant role in raising blood cholesterol.
*Cholesterol is important to monitor because it can be associated with chronic diseases specifically heart disease.
Protein - Proteins are made of amino acids. Good sources of protein include meats, legumes and dairy products. Proteins are necessary for growth, maintenance, and tissue repair.
June 29th, 2005
Nutrition Overview
Nutrition is the science of food, the nutrients and other substances, their action, interaction, and balance in relation to health and disease. It is the process of consuming, absorbing, and using nutrients needed by the body for growth, development, and maintenance of life.
Why nutrition is important.
In simple terms food is energy. It is the fuel our body uses to enable us to carry on our daily activities. Some nutrients have energy (calories) and others do not, but both are critical to our bodies. There are over 45 different nutrients that our bodies need every day. Proteins, fats and carbohydrates are the three nutrients that have energy.
The objective of a proper diet is to meet the body’s energy and nutrient requirements, while achieving and maintaining a desirable body composition. The daily requirements for essential nutrients depend on a person’s age, sex, height, weight, metabolic rate and physical activity.
Obesity and related medical conditions are the second leading cause of death in America . Health risks related to obesity include coronary heart disease, hypertension, diabetes, gallstones, osteoarthritis and certain cancers. A basic understanding of nutrition can also help you achieve your personal health, weight and lifestyle goals.
Basic Nutrition Terms
Nutrient - Nutrients are the substances in foods that nourish and provide energy for the body. Many nutrients are made in the body. Nutrients that are not made in the body are called essential nutrients and must be consumed in the foods we eat.
June 29th, 2005
Nutrition Education
In simple terms food is energy. It is the fuel our body uses to enable us to carry on our daily activities. Some nutrients have energy (calories) and others do not, but both are critical to our bodies. There are over 45 different nutrients that our bodies need every day. Proteins, fats and carbohydrates are the three nutrients that provide energy.
The objective of a proper diet is to meet the body’s energy and nutrient requirements, while achieving and maintaining a desirable body composition. The daily requirements for essential nutrients depend on a person’s age, sex, height, weight, Metabolic Fingerprint™ and physical activity.
Obesity and related medical conditions are the second leading cause of death in America. Health risks related to obesity include coronary heart disease, hypertension, diabetes, gallstones, osteoarthritis and certain cancers. A basic understanding of nutrition can also help you achieve your personal health, weight and lifestyle goals.
BalanceLog has multiple applications for monitoring your health:
Pregnancy Monitoring: Calorie, protein, and iron monitoring
Cardiovascular Disease: Cholesterol/Saturated fat monitoring
Hypertension Management: Sodium intake monitoring
Cancer Prevention & Treatment: Fiber & calorie monitoring
Osteoporosis Prevention: Calcium monitoring
Kidney Disease: Protein and sodium monitoring
Diabetes Management: Weight management, carbohydrate & calorie monitoring
June 29th, 2005
Weight Education
A successful weight and nutrition management program is just a matter of having the right information and balancing calories “in” and “out”. Most of us know this reality, but it’s not always easy to put into practice.
Burn more calories than you consume and you will lose weight.
Consume the same amount of calories that you burn and you will maintain your weight.
Consume more calories than you burn and you will gain weight.
Achieving and maintaining a healthy weight is key to a long, healthy life. For most individuals, being overweight or obese results from consuming too many calories and/or inadequate physical activity. Being overweight or obese may lead to premature death, type 2 diabetes, heart disease, stroke, hypertension, gallbladder disease, osteoarthritis, sleep apnea, asthma, certain cancers, and high blood cholesterol. Balancing food intake with physical activity is important to preventing unhealthy weight gain. Burning more calories than you consume is important to losing weight.
Most experts use the Body Mass Index (BMI) to determine a healthy weight. BMI is calculated from your height and weight [weight in kilograms/(height in meters) 2 ]. A BMI of 18.5 to 24.9 is considered healthy depending on your frame size. To calculate your BMI, visit the body calculators page.
Reference: NIH, NHLBI. Clinical guidelines on the identification, evaluation, and treatment of overweight and obesity in adults. HHS, PHS; 1998.
June 29th, 2005
BalanceLog®
Log your daily calories with a database of more than 4,000 foods and 300 exercises.
Professional Resources
As a professional, HealtheTech tools enhance your ability to help your clients and patients accomplish their goals. This professional resources portion of HealtheTech.com has been designed to place important resources, tools, and information at your fingertips.
Whether you’re providing weight management programs, nutritional coaching, patient counseling, or personal training, the information in this section will positively impact your results. To learn more, select the category that most closely fits your facility from the list on the left side of this page.
Until now, there has been no cost-effective, easy-to-use and practical device for obtaining a Metabolic Fingerprint™. Predictive equations are still widely used in estimating metabolism and caloric needs, which can be inaccurate, and lead to frustrating failure. The HealtheTech tools are portable, accurate, affordable, and easy to use, making them effective tools in a variety of healthcare, wellness and fitness environments.
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Other Related Nutrition and diet Software
June 29th, 2005
We offer our exclusive Smooth brand of treadmills, home gyms and elliptical trainers. We are the only manufacturer of quality fitness equipment to primarily sell over the Internet. By selling factory direct and online, we eliminate the overhead costs of retail sales. That is why we are able to sell comparable equipment well below the price of our competitors. You get the convenience of shopping online combined with factory direct prices.
All of our Smooth Fitness® equipment is made to the highest standards. The Smooth brand is not your budget fitness equipment you will find in mass merchants. For example, our Smooth 9.25X is built with a powerful 3.0 continuous duty hp motor and an extra long 62″ treadbelt. And we back it with an industry leading lifetime warranty.
We designed our products to exceed normal requirements. We want our customers to focus on getting in shape and losing weight, rather then maintaining their fitness equipment. Our equipment is built to last, which is reflected in the warranties we provide.
Smooth Fitness® was established in 1984, beginning with brick and mortar fitness specialty retail stores that served the greater Philadelphia area. Recognizing the ever-growing popularity of the internet, Smooth was the first fitness retailer to begin selling online back in 1996 (the stone ages in internet e-commerce!) Since that time, Smooth Fitness® has made the internet our primary sales channel, experiencing tremendous growth year after year. The Smooth brand is the most recognized brand of fitness equipment on the internet. We have sold thousands of Smooth treadmills, elliptical trainers, and home gyms throughout the United States, and we are proud of the thousands of positive reviews we have received from our customers.
You may find when shopping for brand fitness equipment like True and Precor you are restricted to online purchases of only dealers in your regional area (Beware of warranty limitations). And consequently you are required to pay state taxes. The Smooth brand of fitness equipment is available throughout the U.S. and Canada (No warranty limitations). We not only ship through our two manufacturing facilities, but also our warehouses in NJ and NV.
Smooth Fitness® is not a retail company that also sells fitness equipment online as a side business. The Internet is our primary sales medium (over 90% of sales). We are geared towards the sale, service and fulfillment of cyber customers. Customers are assured of satisfaction through a 30 money-back guarantee. All treadmills and elliptical trainers are backed with 1-year in-house repair warranty (Lifetime parts warranty on home gyms). Should your equipment require service, there is an extensive nationwide network of certified technicians. In addition, customers can call or email inquiries to our professional service group.
Over the last several of years the purge of the Internet has resulted in the survival of the fittest. Those companies that were able to translate successful business practices to a virtual environment have reaped the rewards. Smooth Fitness® not only offers the convenience of shopping online, but also backs it with a business model designed to satisfy our customers. And don’t forget the factory direct prices!
We look forward to assisting you in achieving your fitness goals.
Sincerely,
Joe Alter
President
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June 29th, 2005
“One of the most effective, powerful, and dynamic body-mind techniques ever developed!”
Learn the principles first, then follow along with me.
It takes just 4 minutes a day.
You will learn to:
- gently move almost every muscle and joint
- strengthen your back
- reduce pain
- become more present and focused
- reduce stress levels almost instantly
- worry less and live in gratitude
- breathe more deeply and fully all the time
- improve flexibility, strength, circulation and balance
- change your thought patterns from negative to positive
- change the neurochemicals in your brain to help heal your body.
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4 Minute Fitness SEMINAR INFORMATION? CLICK HERE
4 Minute Fitness™ is one of the easiest, most all encompassing and effective mind body techniques ever developed, thanks to a wellness breakthrough known as “Layered Practice™”.
Quite simply, in Layered Practice™ we take dynamic principles from t’ai chi, yoga, meditation and ancient qi gong (chi kung)…
…as well as vital modern medical theories, relaxation methods and key motivational techniques used by today’s athletes.
… and DO THEM SIMULTANEOUSLY, rather than one at a time.
The result? The most powerful 4 minutes ever developed! And it’s easy.
“We don’t just tell you what to do, we show you how to do it.
Results in just 4 minutes a day”
Q. Why does it take an hour long video to teach 4 minutes of movement?
A. In order to make these the most powerful 4 minutes of your day, we need time to teach and create value for each of powerful mind and body skill used in the Layered Practice™ technique.
It’s a bit like learning 4 minutes of a Mozart piano sonata. First learn the right hand, then the left, then add heart for maximum value. It’s easy, step by step.
Packages 1 - 3 Our very popular video-only packages
Packages 4 - 5 Include the videos PLUS personalized coaching with Keith. Includes weekly classes in the comfort of your home - and a lifetime membership.These packages include extra lessons, bonus exercises, more readings and philosophy and personalized instruction.
Testimonials
American Fitness Magazine (excerpt from May/June, 2003 issue):
“4 Minute Fitness is a refreshing break from over produced, hyper-energized videos. His step-by-step guidance leads the viewer through basic t’ai chi moves to improve focus, balance, flexibility and decrease stress.
By the look on his face, his program obviously works for him - he’s the first t’ai chi teacher I’ve seen who wears a huge smile from start to finish.”
Meg Jordan, Ph.D, R.N., Editor
How beneficial your workout is for the mind & soul. Thank you.”
C. Santella, FL
checkmrk.wmf (1228 bytes) “I love the 4 Minute Video. I have several yoga and t’ai chi videos, but there is nothing out there that makes you feel so good so fast. I can hardly wait to show my family your wonderful video. I am so impressed!”
L. Govett, Texas
checkmrk.wmf (1228 bytes) “I love how my spine feels after the workout, as well as feeling more peaceful, positive and energized.”
B. Evoy, BC
checkmrk.wmf (1228 bytes) “You have turned a skeptic into a believer. I am sleeping the entire night through - which I haven’t done in years. Thank you!
S. Wingfield, GA
checkmrk.wmf (1228 bytes) “I love the down to earth, accessible and sincere attitudes I find (in your DVD). Getting my husband to try this movement series is a great achievement, believe me! He would not stick with it if he detected a shred of pretension or ulterior motives. So thank you.”
T. Crockett, CA
checkmrk.wmf (1228 bytes) “It is absolutely wonderful. In fact, I find it very, very difficult to do the 4 minute video only once a day! Therefore I do it for a half hour.”
F. Kelly, NC
checkmrk.wmf (1228 bytes) “Wow! I borrowed the 4 Minute Fitness DVD from a friend. I am most impressed by how you have synthesized Western and Eastern ideas into the movement sequence. Well done! I have taught Qi Gong for 20 years and never considered condensing it into 4 minutes, yet it works.”
N. Taylor, BC
checkmrk.wmf (1228 bytes) “It is a wonderful way to begin each day and fills me with joy and gratitude each morning.”
T. Monty, BC
checkmrk.wmf (1228 bytes) “Please send me another video. We love it and want to share one with our family.”
M. Fenzl, FL
checkmrk.wmf (1228 bytes) “I originally ordered your video because I hoped it might help me recover from my recent stroke. What I have accomplished is beyond anything I expected - in just 5 months I have gained strength, increased my overall fitness and improved my balance. I am now able to stand on one leg - which is amazing. This is the only therapy I am undergoing … so thank you Dr. Jeffery for everything.”
G. Campbell, NC
checkmrk.wmf (1228 bytes) “… so much better than my previous tapes.”
James E, TX
checkmrk.wmf (1228 bytes) “Every word is simply said JUST RIGHT! Dr. Keith - you are amazing. You are sending good vibrations and good mood with your sense of humor through the screen. I feel great!”.
I. Mandzuka, Boznia
checkmrk.wmf (1228 bytes) “I would highly recommend this to my family and friends. I find it highly beneficial both physically and mentally.”
L. Ruff, BC
checkmrk.wmf (1228 bytes) “I knew I would be into this but I had no idea the results could be seen so soon. I am more focused and get more done in the same period of time. I find a smoothness in motion and greater awareness of objects around me so I drop and bungle into things less often. Strength in my legs has improved… I am no longer impatient…
Dr. J. Kerr, SD
checkmrk.wmf (1228 bytes) “I feel GREAT both physically and mentally after a session, with increased energy!”
R. Wolfskill, PA
checkmrk.wmf (1228 bytes) “I love what it’s been doing in my own life and for me.
H. Busse, MN
checkmrk.wmf (1228 bytes) “What is readily apparent and impressive in the KJ 4 minute program is that YOU really want the ME to understand. That is quite a feat.”
R. Adamo, NY
checkmrk.wmf (1228 bytes) “Beautifully choreographed! I think we all need to heal from something. There is no such thing as a perfect body/mind in my view so the tapes are universally useful.”
J. Foster, BC
checkmrk.wmf (1228 bytes) “I’ve totally fallen in love with it! I am waking up with an optimistic attitude instead of “oh no not another day” and I am sleeping better. After 30 days, I must say that things have steadily improved and I am very impressed.”
J. Whitemarsh, Alberta
checkmrk.wmf (1228 bytes) “The exercises were so easy and at the time I wasn’t relating to how many different muscle groups I was actually working. The next day I could feel different muscles and then knew how beneficial those simple exercises had been.”
P. Miller, BC
checkmrk.wmf (1228 bytes) “Just to let you know I received my package yesterday and I am very impressed.”
C. Sloneker, OH
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K. Hartman, OH
checkmrk.wmf (1228 bytes) “I began your 4 Minute Fitness program approximately two weeks ago - it’s AWESOME. I am feeling like I’m 18 again! Since I’m having such great results, I am definitely interested in pursuing your instructor’s course.”
S. Wingfield, GA
checkmrk.wmf (1228 bytes) “It is so easy, so portable and has such a positive impact. I use it as a windup to my daily fitness routine, whether swimming, weights & cardio or walking/biking”
J. Blayone, AB
checkmrk.wmf (1228 bytes) “After practicing your tai chi and 4minute fitness DVD’s for 3 weeks I am seeing and feeling results. I am a single mother of a 3 year old daughter and I am finding I have more patience with her. I am now turning negatives in my life into positives and my concentration is starting to be clearer.”
P. Price, IN
checkmrk.wmf (1228 bytes) “I’ve been meaning to write to you for awhile now. It’s been about 15 months now since I ordered 4 minute fitness. You may remember I wrote after my first listening about how pleased I was with the tape.
Well now a little over a year later, I think the 4 Minute Fitness is one of the most powerful things I have ever discovered!
M. Noreen, VA
checkmrk.wmf (1228 bytes) “Your instruction on deep breathing was a revelation, although I have been practicing this technique for over 20 years since I first took singing lessons. Your demonstration on the DVD of the expansion in the back is amazing, and not a concept that I had grasped before.
Dr. P.B.
checkmrk.wmf (1228 bytes) “Got your 4 minutes….and easy tai chi last night. Loved soooooooo much I just order weight loss….got anything else? Love the theory….the exact slow instruction….your nature and face…..and the not-too-preachy part.”
Bonnie L., NY
checkmrk.wmf (1228 bytes) “Thank you, Thank you, Thank you! I am a massage therapy student. We have been using your easy Tai Chi and 4 Minute Fitness as part of our personal development class this quarter. I LOVE THEM! Once I complete school, I will seriously consider becoming certified in your programs!”
P.C, SD
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June 29th, 2005
That’s right! Mankind’s oldest cosmetic problem; thinning hair - has been solved! The answer is PRO-GENESIS. Until now, the only methods of preventing hair loss or covering it up have been embarrasing hair pieces, painful and costly transplants and pharmaceutical treatments. However, Studies Show That these methods are painful, costly and have alarming side effects!
How it works
At first, PRO-GENESIS changes the structure of your hair follicle. Thin, fine hair becomes thicker, coarser and stronger. It will resemble hair you had as a teenager. Soon after - PRESTO! No more hair loss! You will never be self-conscious again!
The PRO-GENESIS Hair Enhancement System is an all-natural solution to thinning hair and baldness. A unique combination of herbs, PRO-GENESIS stops abnormal hair loss and enhances the growth of thick, healthy hair
Dark or Light Hair; Man or Woman; Even if your
hair is extremely thin - It Does Not Matter!
PRO-GENESIS does the job! PRO-GENESIS is an amazing scientific breakthrough! It’s that good! That’s why at Natural Body Care Products, we feel PRO-GENESIS is the
GREATEST COSMETIC INVENTION OF THE 21st CENTURY!
Ingredients and other information
PRO-GENESIS is an odorless, topical cream prepared using the highest quality ingredients and herbal extracts specifically formulated to promote growth of thick, healthy hair for men and women.
Product characteristics:
Low aroma profile
Insensitive to temperature changes
No coloring agents
Site specific
Non-perfumed formula
Deionized Water, Emu Oil, Aloe Vera Gel, Glycerin, Emulsifying Wax, Vitamin E (d-alpha tocopherol), Vitamin B (Panthenol), Germal Plus, Hydrolyzed Protein, Herbal Extracts Of Colsfoot, Horsetail, Nettle, and Burdock, Vitamin A palmitate (Retinyl A), Sage Essential Oil, Rosemary Essential Oil, Citric Acid.
PRO-GENESIS is to be applied sparingly to the scalp and massaged in. Use once before bedtime and again upon rising.
Caution: For external use only. Wash hands after application. Avoid contact with eyes. In case of such contact, flush eyes immediately with water or milk. Discontinue use if rash or irritation occurs.
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June 29th, 2005