Nutrition and Fitness

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Comment by Jorge Isaac García García on February 23, 2009 at 9:59pm

dead weigth it's the best for building muscles.

salu2

Comment by Rudy Alvarado on February 23, 2009 at 9:00pm

Ed, I did run track and cross country in high school so running is no stranger to me. The one thing I wanted to do this year is place more variety other than just running when its warm outside. The variety I did add is doing a little more muscle work and not all cardio. I know I could be more musclular if I put time into it but thats the problem...time. Right now with more lifting while riding my staionary bike I've noticed what its doing to my arm and shoulders. I've also purchased a gym ball or whatever its called...and do push ups off that along with ankle weights... now there is a balance act that makes you sweat. When I get up in the morning I can feel it...but its all so good. As the year goes by, I'll keep a play by play of my results lol...ok, maybe not all the details but I'll share how things are coming along.

Comment by Ed Diaz on February 23, 2009 at 8:38pm

Rudy: Great to have you with us, we have a beautiful group and motivated people, and best of all we are honest, real, and into helping each other, so please don't hesitate to ask anything from us, OK.
Your workout sounds great! Most folks need a bit of variety, otherwise they would give up after a couple days of running like you do! Did you run track in school? Also, if you wanted to get big/muscular, you could, but it would take a much different type of workout. For many folks this is a desire, but not a necessity, plus its tough to maintain. Anyways, glad you joined and looking forward to discussing things with you.
Namasté नमस्ते

Comment by Ed Diaz on February 23, 2009 at 8:25pm

The water and nutrition stuff sounds good. Be conscious of eating a good variety of foods everyday, especially those that contain iron and the B's, women really need those. Both you and your sis are correct, in a way. Working out everyday is fine, especially if your body is OK with it. Resistance training everyday is not good because your tissues need time to repair, typically between 24 and 48 hrs, depending on which body parts your worked on. If you do full-body resistance training, then yes, you must take 1 or 2 days off of training, but you can walk, or do cardio, dance, yoga, stretch, etc... you get the point. You know your body, it will tell you what feels right or wrong. Let me know how it goes beautiful!
Namasté नमस्ते

Comment by Rudy Alvarado on February 23, 2009 at 8:19pm

Just wanted to say hello to everyone in this group. This year I've really become focused on fitness more than ever. Like many others, I tend to put on a few extra pounds during the winter thanks to those wonderful holiday foods.

During the spring and summer I usually run anywhere from 5-8 miles 5 days a week. I made it a point in January to work those extra pounds off by simply riding a staionary bike for one hour after work and eat healthy lunches. Throw in some push ups and sit ups I feel so much better overall. Mind you I wont kid myself as I'll never be a big muscle kind of guy so my goal is to look fit as possible. I cant wait for spring and summer so I can get back to running outdoors and challenge myself even harder this year more than I have in the past. It just feels good to see results.

I look forward to being a part of this group and site.

Comment by Ed Diaz on February 5, 2009 at 9:02pm

Sounds Great Dina! I am happy for you! Keep making small changes, keep it fun, light, rewarding, make it "your" style, and it will just happen. Keep visualizing how you look and shower yourself with positive thoughts along the way. Don't rush, enjoy the process and learn, learn, learn about food, nutrition, fitness and most importantly, you! Have a great weekend!

Comment by Ed Diaz on January 29, 2009 at 5:50pm

Hey Dina:
You are trying and thats a big thing. There are several things you can do, that are not traditional workouts, but help in keeping you active, but you have the right idea. If you can get 2000 steps in per day, that is very good and equal to about a half hour workout. Also, the effort before work is the best, because it is hard after work. How about a yoga class or something less intense, where you could gain some pease, relax, and yet is a great workout. I will post my list of items in our Group, so look out for it. Also, read my past articles, and email me for personal advice, if you need. PhyEd@yahoo.com

Comment by Ed Diaz on January 27, 2009 at 1:21am

Veronica, you sound like a very "fun" person! You are so far ahead of the typical person I work with! Its great that you don't like to cook (even tho I feel bad for your boyfriend!) cause if you like fresh/raw foods, that would be even better! I use to be into fasting, but not so much anymore. Its so hard to try to make sure your body gets the nutrients its suppose to, when you eat, let alone when you are not eating (fasting). Don't beat yourself up about lazy or convenience, you are human and sometimes feeling "bad" about anything is our excuss to not care about what we put into our bodies. You "must" try to sleep at least 7 hours per night, and either take a short nap or meditate/pray in the mid day, this is critical! Lastly, the exercises you like are great! Remember, its not what you do, its that you do something everyday, if possible! I will send you more info, I just wanted to get back at your right away, OK!

Comment by Marie Castro on January 26, 2009 at 11:14pm

WOW ed you gave me alot of great info. Yes I am serious bout getting back in shape, modeling a healthy lifestyle especially because of my daughter. You basically disected my fridge and pantry. OMG! I do like to think for the most part I eat healthy. I don't drink cokes, I eat/drink lots of fruit and veggies, I love whole grains and wheat based products. I do buy alot of "convenience" foods because I don't like cooking, or rather preparing food to be cooked but I know I have to because of my daughter. My menu seems boring and always the same because I don't know how or what to cook. Its always turkey, lean ground meat, pork chops, or chicken, sometimes fish and always the same types of meals. I drink low fat milk, don't get sugary cereals.
As far as my body, I want my six pack back so I can be disiplined when it comes to following a regimen. I fasted for 30days one time and just ate whole grains, fruits and veggies, I lost a tremendous amount of weight and my taste buds changed. My problem is that I don't get motivated and get lazy so I go back to "convenience". I don't eat fast food either. I love dancing, boxing, cardio type workouts that aren't repetitive but change up. I am pretty much game for alot of different activities that keep me moving and going. I am 105 and like to be at least 115 and up. I don't get the proper amount of sleep either. Look forward to your response.

Comment by Ed Diaz on January 14, 2009 at 8:56am

PROCESSED FOOD:
Processed foods have been altered from their natural state for safety reasons and for convenience. The methods used for processing foods include canning, freezing, refrigeration, dehydration and aseptic processing.
We tend to think of processed foods as bad, but it turns out that many processed foods are not unhealthy. For example, milk would be considered a processed food because it is pasteurized to kill bacteria and homogenized to keep fats from separating. While some people prefer to drink raw milk, most of us should consume the "processed" version we find in our grocery stores.
Another healthy example of food processing is frozen vegetables. While fresh may be best, freezing vegetables preserves vitamins and minerals and makes them convenient to cook and eat all year around. Fruit and vegetable juice is also an example of a healthy processed food. In fact, some orange juice is fortified with calcium to make it even more nutritious.
Of course, there are a lot of processed foods that aren't good for you. Many processed foods are made with trans fats, saturated fats, and large amounts of sodium and sugar. These types of foods should be avoided, or at least eaten sparingly.
* Processed foods that may not be as healthy as fresh foods include:
* canned foods with lots of sodium
* white breads and pastas made with refined white flour, which are not as
* healthy as those made with whole grains
* packaged high-calorie snack foods, like chips and cheese snacks
* high-fat convenience foods, like cans of ravioli
* frozen fish sticks and frozen dinners
* packaged cakes and cookies
* boxed meal mixes
* sugary breakfast cereals
* processed meats
Processed meats might be some of the worst of these foods. Eating these meats may increase your risk of colorectal, kidney and stomach cancer. Processed meats include hot dogs, bologna, sausage, ham and other packaged lunch meats.
These processed foods and prepackaged meals are very convenient and popular. If you do shop for these foods, be sure to look for products that are made with whole grains, low in sodium and calories, and free of trans fats. Make sure you pay attention to serving size, too, and balance out the processed foods you eat with a delicious fresh salad and some whole grain bread.

Sources:
Larsson SC, Wolk A. "Meat consumption and risk of colorectal cancer: A meta-analysis of prospective studies." Int J Cancer. 2006 Dec 1;119(11):2657-64. Faramawi MF, Johnson E, Fry MW, Sall M, Yi Z. "Consumption of different types of meat and the risk of renal cancer: meta-analysis of case-control studies." Cancer Causes Control. 2007 Mar;18(2):125-33. Epub 2007 Jan 22.
Larsson SC, Orsini N, Wolk A. "Processed meat consumption and stomach cancer risk: a meta-analysis." J Natl Cancer Inst. 2006

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