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The Missing Link To Optimal Health

Do you rarely get sick, have no need for prescription meds, and can’t remember the last time that you had to visit the doctor?

If you answered no to the above questions then you are likely suffering from nutritional deficiencies.

It’s hard to know exactly what to eat for optimal health, especially since everyone has a different opinion.

Even when you make every effort to eat healthy, your diet almost always lacks important nutrients.

In her book, Green For Life, Victoria Boutenko set out in search of the perfect human diet. She immersed herself in nutrition research and discovered a very interesting observation.

The Chimpanzee Connection: Chimpanzees and humans are more closely related than any other animal species. In fact, research shows that we share 99.4% of our DNA sequence with our chimpanzee friends.

Why is this significant? Chimpanzees are in far better physical shape than humans, and possess strong natural immunity to cancer and other fatal — and quite common — human illnesses.

Victoria’s research all pointed to the chimpanzee diet as the reason for their superior health. Chimps and humans have vastly different eating habits.

It’s All About The Greens: While humans enjoy pizza and hamburgers, chimps eat a diet extremely high in dark leafy greens — an item that hardly exists in the human world.

Victoria then turned her focus on dark leafy greens. What she discovered was a super-food packed with extremely high levels of nutrients. Here are 5 amazing facts about greens:

1. Greens are packed with amino acids…AKA protein.

I’ll bet you didn’t know that dark leafy greens are a legitimate source of protein. It’s true!

Protein molecules are made of a chain of amino acids. When you consume protein from chicken, you’re getting chains of amino acids that have already been assembled into a complex protein.

When you eat dark leafy greens you are getting a plethora of individual amino acids. Your body then takes these amino acids and assembles it into complex protein chains.

2. Greens give you lots of insoluble fiber…like a sponge.

You know fiber is important, but did you realize that fiber is needed to rid your body of toxins? Insoluble fiber is extra special, since it is built like tiny sponges that each absorbs several times more toxins than its own volume. Check out just a few of the many benefits of fiber:

Fiber reduces cholesterol
Fiber prevents and reduces the risk of cancer
Fiber lessens risk of diabetes and improves existing diabetes
Fiber helps shed unwanted pounds and prevents overeating
3. Greens promote bodily homeostasis…necessary for optimal health.

Homeostasis is the physiological process that regulates all substances in your body at ideal levels for optimal health. It is a very complex process, one that your body is constantly working towards.

In order for your body to achieve homeostasis it needs an abundance of vitamins, amino acids, carbohydrates, essential fatty acids and minerals. Greens are a super provider of all of the above.

4. Greens are alkaline…which promotes healthy cells.

In 1931 Dr. Otto Warburg won the Nobel Prize for discovering the cause of cancer: weakened cell respiration due to lack of oxygen on the cellular level — this causes fermentation, which results in acidity, or low pH.

There is a close connection between the foods you eat and your pH balance. For example, Parmesan cheese is highly acid forming, -34; while spinach is an amazingly alkalizing food, +14.

When you get plenty of greens on a daily basis, you’re able to better maintain a good alkaline pH balance.

5. Greens are made of chlorophyll…liquid sun energy.

As amazing as it may seem, the molecule of chlorophyll is strikingly similar to the molecule of human blood. Chlorophyll heals and cleanses your organs while destroying harmful substances.

Here are just a few of the powers of chlorophyll:

Chlorophyll builds a high blood count
Chlorophyll helps prevent cancer
Chlorophyll counteracts toxins
Chlorophyll promotes an alkaline body
Chlorophyll helps sores heal faster
Chlorophyll improves varicose veins
Chlorophyll improves vision
Introducing The Green Smoothie: While the evidence for eating lots of greens continues to mount, who really wants to chomp through a pile of spinach everyday? The solution is as convenient as it is efficient: the green smoothie.

Victoria discovered that when she blended greens with fruit and water, the result was an easily absorbed, delicious smoothie. The key to reaping all the benefits from your green smoothies is to use a wide variety of greens and to drink it every day. Most enjoy it as a quick, nutrient-packed breakfast.
*See the recipe below*

Victoria did a study where people drank green smoothies everyday for a month. Most participants reported a noticeable increase in their energy levels after just the first week. This boost of energy may be just what you need to get into gear with your workouts.

Remember, regular challenging exercise is the key to achieving your ideal body.

Call or email today to get started on a fitness program that will get you to your best body quickly.

Key #1 to success in fitness, weight loss, and having the body you want

The first key to getting the body of your dreams or at least a body that isn’t a nightmare is INTENSITY. The biggest waste of time you can do is to just go through the motions with your workouts. Go into the gym and give a half hearted weak sauce effort and you will accomplish absolutely nothing. I don’t care how old or young you are, how out of shape or in shape you are, what medical or injury concerns you have, you need to figure out where your limit or comfort zone ends, and go slightly beyond it. Intensity should be scaled for each individual. Obviously I don’t expect a middle aged or elderly man or woman, or someone with bad knees to workout exactly like a healthy athletic 25 year old, but everyone has that threshold that they can meet and exceed. Figure out what 5th gear is for you, and get in gear and drive fast. Don’t sit their idling in 1st or 2nd gear or you’ll never get anywhere. Watch the video below to see some men and women of different ages and abilities demonstrating the intensity levels that are right for them to improve themselves and reach their goals.

Food Rules: An Eater’s Manual

What a wonderful little book by Michael Pollan, author of The Omnivore’s Dilemma. For those of you not well acquainted with his brilliant work, I strongly recommend it. He is one of the few authors who has helped me to develop my own beliefs and philosophy regarding nutrition and its undeniable link to our health and well being.

Rule # 1 – Eat food.

These days this is easier said than done, especially when seventeen thousand new products show up in the supermarket each year, all vying for your food dollar. But most of these items don’t deserve to be called food – I call them edible food-like substances. They’re highly processed concoctions designed by food scientists, consisting mostly of ingredients derived from corn and soy that no normal person keeps in the pantry, and they contain chemical additives with which the human body has not been long acquainted. Today much of the challenge of eating well comes down to choosing real food and avoiding these industrial novelties.

Janelle G. Miller
Fitness Guru | Personal Trainer | Nutrition Coach
janelle@definefitnessstudio.com
206.369.7216

“Fighting America’s Health & Obesity Epidemic One Person at a Time”

The Calorie Conundrum: Quality vs. Quantity

To illustrate my point I have outlined a stereotypical client situation:

Scenario: “Selena” takes in only 1,200 calories a day. She’s 300 lb. and isn’t losing any weight.

What gives?

The answer: The calories Selena takes in are mostly processed and contain chemicals that constantly raise her insulin levels and encourage her body to store fat. Her consumption of artificial sweeteners only compounds the problem. Just because something has “0” calories doesn’t mean it has “0” affect on your waistline!

According to many experts, artificial sweeteners can create insulin spikes via signals between the taste buds and organs such as the pancreas and the brain. Furthermore, the body is wired in ways that allow some people to get insulin spikes just by looking at pictures of food.

In a similar twist, Selena might not need a strict low calorie regimen because carrying 300 lb. around all day is a hell of a workout and may require more fuel than you think. To prevent an average female from sending her body into “starvation” mode aka “fat storing machine”, the absolute least amount of calories she can have is 1,200 calories per day for many people trying to lose weight tracking calories is an all important tool. Weight loss is a simple equation: calories in and calories out. You must burn more calories than you take in to lose weight. The only way to know if you are successful is to keep a record of how many calories you eat and how many calories you burn in a given day.

The goal is to be able to eventually eat intuitively and not have to track anymore. You should get so used to what proper portions and proper levels of fullness feel like that you can eventually retire your food journal for good. This is easier said than done, and all too often people get trapped by counting each and every calorie that enters their mouths, and lose sight of all else.

The problem with counting calories is the focus is in the quantity, not the quality of the food you are eating. Often, when reviewing client’s nutrition journals, all they can focus on is the total at the end of the day. I review page after page of nutritionally bankrupt processed food items and have to re-educate my clients as to why they are not losing weight despite restricting calories and regular exercise. People look at me confused when I tell them that eating a large piece of cake for dinner, which has fewer calories than a well-balanced meal, is not a good choice. “But I ate less calories,” they say. Or my favorite is the rare occasion that I see they’ve eaten an entire pizza for dinner, justified by the fact that they ate nothing else all day. It’s no wonder so many Americans are overfed, yet malnourished!

Personally, I hate counting calories and find it to be tedious and time consuming. I have a little secret formula that, if followed, makes calorie counting obsolete in your quest for a slimmer, trimmer, healthier you. It all comes down to what I feel is one of the most important principles of nutrition: H = N/C

HEALTH = NUTRIENTS/CALORIES

Your waistline, not to mention your health, is predicted by your nutrient intake divided by your intake of calories.

Although I would love to claim the above formula as my own, it is actually from the book Eat to Live, by Dr. Joel Fuhrman. I ask all my clients to read the book, as I have found that the compliance level usually directly correlates with the education and level of understanding each client has regarding the concepts. Then I ask that each client commit to a 4-6 week Eat to Live program. The weight loss and health benefits during this time are unprecedented.

To summarize, it is always a better choice to eat something dense in nutrients. It turns out that many of those foods are also low in calories. For example, an entire pound of broccoli is only 100 calories, but only 1 tablespoon of butter adds an additional 100 calories. Food is our way to provide our body with the vitamins and nutrients it needs to run our bodily functions properly. Without a proper diet, we cannot digest, heal, grow, think, function, move and yes, burn fat, properly. When you start approaching your food as fuel and a means to ultimate health, you will not only feel better, but losing weight can be an effortless byproduct.

Janelle G. Miller
Fitness Guru | Personal Trainer | Nutrition Coach
janelle@definefitnessstudio.com
206.369.7216

“Fighting America’s Health & Obesity Epidemic One Person at a Time”

3 Fruits and Veggies Tips (Important)

Subject: 3 Fruits and Veggies Tips (Important)

It’s recommended that we eat 6-10 fruits and vegetables a day. Here in the States it is reported the actual average of fruits and veggies eaten each day is just 2.

Yup, just 2.

Now, I don’t know where you stand on this, but overall, it really is a sad state of nutritional affairs.

But do not despair! It’s not that tough to get more fruits and veggies in each day.

Here are some super simple tips to get you started:

1) Buy ‘em pre-chopped

Look, I can be lazy, too ;-) There’s nothing wrong with not wanting to go through the hassle of having to chop up fruits and veggies. If you want to buy them pre-chopped go ahead. It’s much better for you than not eating them.

2) Carry ‘em with you

Load up a plastic baggie with your pre-chopped veggies and bring them to work. Seriously, see how easy this can be!

3) Add real fruit to your yogurt

Have some yogurt for breakfast and add some fresh blueberries, raspberries or blackberries. It’s that simple!

Bonus tip: A great way to provide your body with the nutritional foundation you need each day is a Whole Foods based multi-vitamin. I’m a proud Prograde Nutrition partner and they have a terrific product called VGF 25+ that is made from 25 veggies, greens and fruits.

The best part is you can try Prograde’s VGF 25+ for FREE! (There’s just a small S & H charge)

http://definefitness.getprograde.com/vgf25-free-trial.html

I hope you have an awesome weekend. Be sure to use these tips and let me know how they help you out. Or send me some of your own!

Yours in health,

Darren Cobin
Certified Personal Trainer
Strength and Conditioning Coach

PS – You can see all the natural ingredients they use to make VGF 25+ at http://definefitness.getprograde.com/vgf25-free-trial.html

The Turkey Day Aftermath

Whew! It’s always a little crazy here at Define Fitness Studio the week after Thanksgiving. Everyone wants to get back on track after taking a few liberties during the Holiday weekend ;-)

So today I don’t have very much time to write to you – at all. But as a proud Prograde Nutrition partner I had to let you know that their Whole Foods based multi – VGF 25 + -is now available on a trial basis.

Yes, it’s made from 25 veggies, greens and fruits. Hence the name, VGF!

It contains 7 nutrient classes:

Enzymes
Phytonutrients
Amino Acids
Essential Fatty Acids
Micro AND Macro Vitamins and Minerals

Again, what’s really cool is you can try Prograde’s VGF 25+ for FREE! (There’s just a small S & H charge)

http://definefitness.getprograde.com/vgf25-free-trial.html

Ok, gotta run. Talk to you soon.

Yours in health,

Darren Cobin
Certified Personal Trainer
Strength and Conditioning Coach

PS – You can see all the natural ingredients they use to make VGF 25+ at http://definefitness.getprograde.com/vgf25-free-trial.html

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