What is a true healthy body fat percentage?

The American College of Sports Medicine, ACSM, defines obesity as a fat percentage over 25% for males and over 32% for females.  Does it make sense that a percentage almost equal to, or higher than the obesity percentage is considered healthy?

According to The National Council for Certified Personal Trainers (NCCPT), a healthy body fat percentage range for men is between 8–22% and for women, 20–35% as outlined by ACSM. Check your percentage here. Find your BMI here.

NCCPT points out that a healthy range should not include the percentage referred to as obese.  Instead, NCCPT recommends 10–15% for men and 15–20% for females.  They use a grading scale analogy; “F” being obese and “A” as the percentage for essential fat, with “C” falling in the middle.  An average, “C”, would equate to 12% for men and 19% for women.  Ideally, as in school, most would aim for at least a C.  I believe these recommendations hold incredibly high standards and may need to take muscle to fat ratio into consideration since, as we know, muscles do weigh more than fat.

In conclusion, don’t stress.  Stress raises cortisol levels and causes unnecessary fat storage.  Do your best, know your numbers, and find balance in fitness and nutrition.

For more information on the subject, please reference my earlier: Obesity Imbibes America Post.

Copyright 2013, Laine DeLeo, The Nutritarian™

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The Fastest Healthy Weight Loss Plan

This efficient weight loss plan is a nutrition sandwich, like a juicy PB&J.  What is one without the other?

Point in hand, do not overlook the importance of balancing both nutritious eating and fitness, if you’re serious about reaching weight loss goals.

Five fast nutrition adjustments to begin today:

1.  Hydrate: drink plenty of water during meals and throughout the day to aide digestion and for satiation in order to keep the body and mood healthy and happy.   *Try always carrying a refillable water bottle with you.

2. Load up on veggies and salad and request them without dressing, oil, and butter.  If they are fresh and properly cooked, the flavors will be delightful. Learn how to cook them to your taste at home too.  Keep frozen or canned veggies on hand for days when fresh isn’t an option.

3. Watch fat and cholesterol.  Know your numbers and pay attention if something is abnormal or unhealthy.  Even healthy fish has cholesterol, and healthy fats can cause weight gain if you eat too much and don’t burn enough working out.

4. Sugar isn’t beneficial, except in perhaps providing fleeting feelings of temporary bliss.  It’s not worth it.   Get sugar your body can use,  from real nutrient loaded fruit that you have to sink your teeth into.  Get creative with fresh fruit desserts.

A successful fitness formula includes:

1. Varying aerobic training, including frequency, duration, and intensity.  Remember that exercise duration must last at least twenty minutes continuously for aerobic effects to occur. This is why boot camp intervals, especially the Five Star Fitness format, for which you are continuously working your heart and muscles with proper warm up and cool down are key components for healthy successful fitness training.

2. Something you enjoy and can realistically fit into your schedule.

3. Make a commitment to yourself and others. Find a group or buddy to keep you motivated and hold you accountable.

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Obesity Imbibes America

What Is Obesity?
According to the U.S. National Library of Medicine, obesity means having excess total body fat and differs from just weighing too much (being overweight).
A person being 20% or more above normal weight would classify as obese.  A common measure of obesity is the body mass index (BMI). A person is considered overweight if BMI is between 25 and 29.9; with a BMI over 30, the person is considered obese.
“Morbid obesity” refers to a person 50%-100% over normal weight, more than 100 pounds over normal weight, having a BMI of 40 +, or being sufficiently overweight causing interference with health or normal function. Source: http://www.webmd.com/diet/what-is-obesity
Prevalence-
Obesity prevalence varies across states in 2011:
  • By state, obesity prevalence ranged from 20.7% in Colorado to 34.9% in Mississippi in 2011. No state had a prevalence of obesity less than 20%. 39 states had a prevalence of 25% or more; 12 of these states had a prevalence of 30% or more: Alabama, Arkansas, Indiana, Kentucky, Louisiana, Michigan, Mississippi, Missouri, Oklahoma, South Carolina, Texas, and West Virginia.
  • The South had the highest prevalence of obesity (29.5%), followed by the Midwest (29.0%), the Northeast (25.3%) and the West (24.3%).
  • Between 1988–1994 and 2007–2008 the prevalence of obesity increased in adults at all income and education levels.
Source: http://www.cdc.gov/obesity/data/adult.html
Causes of Obesity:
Consuming more calories than the body burns causes excess weight gain, and eventually obesity. This is often a matter of consuming too many calories and too much fat while exercising too little. Other factors can also play a role in obesity. Besides age, gender, genetics, environmental factors, and physical activity, these may include:
Psychological factors. Psychological factors also influence eating habits and obesity. Many people eat in response to negative emotions such as boredom, sadness, or anger. People who have difficulty with weight management may be facing more emotional and psychological issues; about 30% of people who seek treatment for serious weight problems have difficulties with binge eating. During a binge-eating episode, people eat large amounts of food while feeling they can’t control how much they are eating.
Illness. Although not as common as many believe, some illnesses can cause obesity. These include hormone problems such as hypothyroidism (thyroid problem slows metabolism), depression, binge-eating disorder, and in rare cases; Prader- Willi Syndrome.
Medication. Drugs, such as steroids or antidepressants, may cause excessive weight gain.
The Problematic Weight of the Nation
  • Today, 1 of every  3 children and 2 of every 3 adults are overweight or obese compared to 2002
  • Half the population is pre-diabetic, have type two (preventable), or have the disease and remain undiagnosed.  37% of adults are pre-diabetic, 8% of adults have type 2 diabetes , 3% have it and remains undiagnosed
Other Obesity Related Health Concerns
Cardiovascular disease
Type 2 diabetes
High blood pressure
Sleep apnea
Depression
How much are we willing to pay?
$190.2 billion; estimated annual cost of obesity-related illness
21%; annual medical spending on obesity related illness
$4.3 billion; annual losses to businesses because of obesity related job absenteeism.
What has gone awry?
Lack of physical activity
  • Almost half as many people are walking to work or school these days as compared to 1977.
  • Only 19% of Americans hit the recommended amount of physical activity.
Out of control eating
  • Portion size and calorie consumption has increased.
  • 30-40% of children and adolescent eat fast food. Who has seen Super Size Me from 2004?
Poor choices
  • 20% of the weight increase in the U.S. between 1977 and 2007 is attributed to sugar-sweetened beverages.  Many large food corporations are trying to join the health solution bandwagon.  But, are they sincere?
Media consumption
  • 87% of food and beverage ads seen by children ages 6-11 on TV are for products high in sugar, saturated fat, or sodium.
  • Children consume more than 7.5 hours of media each day.
Trepidation
  • Many health care providers feel unprepared or uncomfortable discussing weight with patients.  Professionals in the education field follow suit here.  Where else do we turn? Half of children’s waking hours are spent in school, and many families entrust doctor’s with health concerns.
Recognizing the Severity
Jeff Stier*, a senior fellow at the National Center for Public Policy Research writes, “Food and soda companies are at all times the villain, while people, adults and children alike, are mindless zombies unable to withstand the lure of a Super Bowl halftime show.” He continues to say, “If public health groups truly seek to help Americans deal with obesity, they should seek higher ground and abandon the attacks. Instead, they should take a seat at the table with anyone willing to have a constructive dialogue, with the focus on helping people, rather than on battering companies.” I think many would agree that it is not quite so simple. *Quoted from: Forbes online
Gradual Changes:
An easy way to begin forming healthy  habits is to make small changes.  Dining habits can be a great starting point.   Try to avoid buying items that will sabotage your goals.  Look for satisfying replacements for big problem foods.  Take a look at pizza for example.  It is often loaded with fat and cholesterol while lacking nutrients.  Instead of sacrificing things you love to eat, try asking for light cheese with veggie toppings when eating out, or try this favorite healthy recipe: Robust Rustic Roasted Veggie Pizza.  You will find this healthy pizza is easy to make and will leave your tummy perfectly full of superfood fuel.  It is a vegan pizza recipe, but can be made with regular cheese if you prefer.
Sources:
  1. Institute of Medicine of the National Academies “Accelerating Progress in Obesity Prevention: Solving the Weight of the Nation”
  2. Center for Disease Control and Prevention
  3. U.S. National Library of Medicine – The World’s Largest Medical Library
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Sultan’s Market, 2057 W. North Ave. Chicago (@Damen)

Sultan’s can be dubbed Authentic Middle Eastern of Bucktown/Wicker Park, or Whole Foods on a budget; salad bar ($5.99/lb), soup ($2-$3), maybe not quite as healthy, but many similar options that taste wonderful.  The Chicken and vegetable was some of the best I’ve tasted.  BYBO, WiFi, good taste in music.  I still remain a Whole Foods lover.

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Athletes’ Nutrition: No more charley horsing around

How to avoid Charley horses
First, understand that they can occur due to mineral or vitamin deficiencies, and also from circulation issues.
4 Quick Fixes (vitamin E, magnesium, potassium, and hydration) for no more suffering.  Click to see The Nutritarian break it down with a closer look.
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Detrimental Diabetes: Preventable, Research Shows

Do you ever think of disease as a detrimental cost to society?  According to the American Diabetes Association the total cost of diabetes in the United States in 2007 was $218 billion.
  • $18 billion for people with undiagnosed diabetes
  • $25 billion for American adults with pre-diabetes
  • $623 million for gestational diabetes
Diabetes: What it is
Healthy bodies know how to efficiently absorb carbohydrates for use, while diabetic bodies are more problematic because they interfere with this process and the body cannot regulate blood sugar (glucose).  Fluctuations in glucose, as such, damages delicate tissue and can lead to blindness, seizures, kidney failure, poor circulation, amputations, stroke, and heart disease.  Not to mention a burning hole in the health care pocket.
Diabetes Breakdown:
Type 1- Pancreas does not produce enough insulin for the body to function properly.  Untreated type 1 can lead to coma and death.
Symptoms: frequent urination, unusual weight loss, unusual thirst, extreme fatigue, and irritability.
Type II- Body is resistant to insulin after long-term biological changes over time.
Symptoms: any of the type I symptoms, plus; frequent infections, blurred vision, cuts/bruises that are slow to heal, tingling/ numbness in the hands or feet, recurring skin, gum or bladder infections.
Risk factors for diabetes include:
Obesity, heart disease, high cholesterol, and a diet high in sugar with little or no exercise.
How can we afford these bad habits?
  • $174 billion: Total costs of diagnosed diabetes in the United States in 2007
  • $116 billion for direct medical costs
  • $58 billion for indirect costs (disability, work loss, premature mortality)
After adjusting for population, age, and sex differences, average medical expenditures among people with diagnosed diabetes were 2.3 times higher than what expenditures would be in the absence of diabetes.  There’s more, the economic burden of diabetes is expected to triple to $336 billion in 2034 according to a University of Chicago news publication.
Diabetes Prevention
2013 Tune Up For Healthy Habits in 8 Steps (it is recommended to take on one healthy habit at a time for best success).
1. Demand whole grains instead of highly processed carbohydrates. This will stabilize blood sugar, and keep you full longer.
2. Read labels and skip products with added sugar. Exchange sugar drinks for an occasional flavored water.  Carry extra water and green tea with you for hydration and extra antioxidants.
3. Choose better fats. Avoid empty foods that offer zero nutritional benefit.  Start with eliminating fried, fatty, or unnecessarily creamy foods.
4. Limit red meat and avoid processed meats. Try beans and other cholesterol-free meat alternatives to sustain protein and energy levels.  Carmelina Brands Italian Beans found at your local grocery provide the best variety (all of which are on the top ten ANDI score list for super foods) and are the easiest, and best tasting.  Check out the healthy super food recipe below.
5. Load your fridge with fruits and vegetables. Dark leafy greens like kale, bok choy, greens (mustard, collard, turnip), spinach, and arugula have highest antioxidant levels.
6. If You Smoke, Quit.
7. Occasionally enjoy alcohol in moderation.
8. Exercise. Even 3 hours per week can reduce the type 2 diabetes risk by 58 percent.  Work up to exercising daily, practicing varying levels of intensity.
  • Set weekly goals. Try to get a minimum of 30 minutes exercise several times a week to begin, gradually increase as you become fit.
  • Encourage others to join by making an activity (walking) a regular bonding habit with family, friends, or pets.
  • Find activities and groups that motivate you, make exercise fun with family and friends.
  • Step out of your comfort zone and try something new: swimming, dancing, boot camps, biking, or yoga.  Once you find something you like, make it a healthy habit.
For research supporting the 8 tips, please reference The Nutrition Source posted by Harvard School Of Public Health.
According to a health professionals, like registered dietician Katlin Andersen, and a Harvard School of Public Health posting (2012), type 2 diabetes can be prevented.
Research says weight loss of just 5 percent to 7 percent of your body weight can significantly reduce your risk. That’s 10 to 14 pounds for a 200 lb. person.
If you are living with diabetes, the following can help you maintain normal blood sugar levels:
• Prepare. Plan healthy, small meals or snacks at regular 2-3 hour increments throughout the day.  This will pique your metabolism, regulating blood sugar and mood.  These should be fast and tasty experiment to see what works for your body i.e. a fresh piece of fruit, a small handful of nuts, whole wheat pita and hummus or nut butter, fresh veggies dipped in fat free Greek yogurt with sea salt and fresh dill, carrots, raspberries and tahini, Newman’s spelt pretzels with baked kale or sea weed, fresh cherry tomatoes.  Further recommendations for tasty, healthy products can be found on TheNutritarian.org.
• Know thy Carb. Carbohydrates will raise blood sugar. They are found in grains, starchy vegetables, beans and legumes, dairy, fruit, and sweets. Look at the food label and learn total grams of carbohydrates for the serving size of food you’re consuming.
• Watch portion size. The MyPlate symbol is a great visual guide for portion control.
These tips align perfectly with creating a fabulous 2013.  Envision yourself maintaining a healthy weight, accruing less doctor’s visits, and staying disease free.  This will allow for more enjoyable quality time with friends and family in good health.  Start now with a great recipe!
CARMELINA BRANDS® Soulful Winter Stew
* Recipe created by Laine DeLeo,The Nutritarian, on behalf of Mangia, Inc™
For more information about Carmelina Brands® and great recipe ideas, visit www.carmelinabrands.com.
Unlinked Sources: Thompson, Janice, and Manore, Melinda: Nutrition an Applied Approach, 2nd Edition, 2008.
Material from Mercy Hospital Intergrative Medicaine and Wellness Program Health Fair, informational speakers, and packets (Nov. 2012).
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Sunday RunDay

Fun Run Club: 9am Sun. 12/30/12, the last day of 2012.  Not to be missed.
Meet at Well Fit Training Center 1700 W. Hubbard (at Paulina), Chicago.
We will run 3-6 miles depending on how we feel (weather, speed, group morale, etc).
Last recorded Run Club conquered over 5 miles through which we carried one another by means of motivating words.  i.e. “hurry up, you’re slowing me down!”
Okay, maybe it was worse than that. j/k  We would never say anything overly insulting.
Regardless, we all pushed through making the run a challenging reward.
Don’t forget about the incredibly enlightening yoga-stretch session that follows the run full of fun-ness.
Okay, I’m looking forward to more FUN running tomorrow! See you then and invite friends who may be interested!  Thanks gang! xo
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To Be or Not to Be Organic? That is Still the Question.

Enjoy eating delicious foods?  Silly question – who doesn’t?  Knowing how to choose foods that not only taste the best, but are also best for you may be more of a challenge.
Educated foodies, farmers, restaurateurs, and consumers are making conscientious decisions to purchase food products based not only on quality, but also with the knowledge of where, how, and by whom their food is produced. People are turning to sustainable foods that represent higher quality, flavor, and freshness.  We have debunked the highly processed man-made food mystery.  People are finally removing their feet from the table and the blinders from their eyes.  I am no longer the lone warrior scrutinizing nutrition labels and ingredient lists at the grocery store.   Everyone is looking for products that they trust.   So whom shall we turn to?
I have this to say: One nation, a food revolution, with liberty of choice, and justice for organics.  Let us continue to demand quality food by taking a stance to support the restaurants, products, and practices that represent high quality freshness and flavor.  Personally, organics immediately come to mind when addressing such standards and according to many, organics not only taste better, but may even have proven health benefits.
So what qualifies as organic?  Let’s begin by outlining the strict set of standards that the USDA organic label certification tag represents.
Organic certification according to the USDA means:
• Farmland used to grow produce must be free of chemicals (pesticides, fertilizers, etc.) for at least three (3) years. During the three-year period, they are considered “transitional” and before that they are simply conventional.
• A paper trail insures product is indeed the organic product you expect.
• Organic poultry and beef are raised on organic feed or organically maintained pastures.
• Organic cows and chickens cannot be given growth hormones, stimulants or antibiotics.
• No more than 5% of the ingredients (excluding water and salt) can be     conventional, or at least 95% of the product is organic as per the standards of certification.
In a recent Stanford University study to compare pesticide residues, antibiotic resistance, and vitamin and nutrient levels in organic and conventionally produced foods, researchers meta-analyzed more than 245 studies to determine whether eating organic foods was in fact healthier than consuming conventionally grown.  The study concluded that, “consumers can markedly reduce their intake of pesticide residues and their exposure to antibiotic-resistant bacteria by choosing organic produce and meat.” Researchers did not find a significant difference in nutritional makeup between organic and conventional foods.
Not everyone agrees on Stanford’s nutrition findings or lack thereof when it comes to organics.   Charles Benbrook, PhD and professor at Washington State University, stated in an August 2012 Environmental Working Group (EWG) publication, that several well-designed studies have proven organic crops have higher concentrations of antioxidants and vitamins compared to conventional crops.   According to Benbrook’s article, apples, strawberries, grapes, tomatoes, milk, carrots, and grains contain 10-30 percent higher levels of nutrients such as antioxidants, vitamin C, and phenolic acids.   Besides this, they just taste better in my opinion, not to mention the plethora of environmental and health reasons that support buying organic.
The decision is easy and choice is key here. I don’t know about you but my book of wellness insists that taste, quality, and health should never be sacrificed. We the people, as a large force of consumers, can create an enormous demand if we just make sure to support the best products and producers. We can do our part by simply buying what keeps us, and the environment healthiest, and happiest.
Grocers, farmers, manufacturers, and other businesses, in conjunction with supply and demand, have to keep up and keep consumers happy! If you can’t budget for organics, be sure to reference the “dirty dozen” and “clean fifteen” to find what is safest, and where to save in the conventional vs. organic combat.
Where ever you stand, Stanford’s publicity has shed light on some important issues surrounding health and organics. Regardless of whether or not there are significantly higher nutritional benefits in organic vs. non-organic, there are still plenty of reasons to buy organic.
Why choose organic foods?
• Organic food is produced without the use of chemicals, herbicides, fungicides, petroleum, sewage, or sludge-based fertilizers or chemical pesticides.
• Organic food is not bio-engineered, genetically modified (free of GMOs), nor is it irradiated.  Animals are fed only organic feed, organically maintained pastures, and are not given antibiotics, hormones or animal by-products.
What a relief!
With this powerful knowledge, we can continue the organic conversation to further explore bigger societal concerns that stem from many preventable negative environmental and long-term health effects. As more people support this realization, more options and lower prices will prevail. Until then, one of the easiest ways to contribute to a healthier future and environment today is by choosing organic.
Do you want to be a part of a food system that protects our water supply, wild life, families, and future? I certainly do and buying organics is a vote for that demand.
Listed below are a few of my favorite products that are affordable and delicious for cooking fast, easy, and healthy.   Cooking with these ingredients makes everything taste better.  Check back for quick, creative, and delicious recipe posts using healthy products.  Until then, mangia bene!
“Best of” Product Recommendation from TheNutritarian.org:
Produce-
Whole Foods
Canned-
Carmelina Brands® San Marzano Italian Chopped Tomatoes
Carmelina Brands® Italian Beans
Snack-
Newman’s Own Organics Spelt Pretzels
Pasta-
Lundberg Organic Brown Rice Rotini (Gluten Free)
Hodgson Mill Organic Whole Grain Fettuccini
Delallo 100% Organic Whole Wheat Orecchiette
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Cholesterol: Do You Know What’s Keeping Your Levels Elevated?

According to the CDC, heart disease is the leading cause of death in the United States.
Today more than ever, people are realizing that preventative health care is a smart habit and are taking initiative to eat better, exercise more regularly, and keep current on physician check-ins.
When it comes to health, it is vital to rise above feelings of invincibility or fear. These negative emotions hinder us from taking proper care, and instead create an overwhelming sense of paralysis. Thoughts like, “I can ignore this pain, it will eventually go away” or “they’ve got a pill for that…” Let us move away from these degenerative thoughts that are holding us back.
Carpe Diem! Seize the day! It’s time to take charge of your own health by understanding cholesterol – the good, the bad, and what it means to overall health.  Get ready to find out how easy it is to incorporate small, manageable changes into your daily life to put you on track for preventing heart disease.
LDL vs. HDL: What is Bad and What is Good?
LDL is the lousy form of cholesterol. It circulates in the blood when there are excess amounts of fat and cholesterol.  This can form thick hard deposits that narrow arteries and cause clot formation, not allowing for proper blood flow through the body, which can eventually result in heart attack or stroke.
HDL is the healthy cholesterol that can protect against heart attack. It removes excess cholesterol from arteries, carrying it back to the liver where it is passed out of the system.
HDL numbers lower than 40 mg for men and 50mg for women are considered risk factors for coronary artery disease. Desirable HDL numbers are 60 mg or more, which can help to lower the risk of heart disease. Optimal LDL numbers should be under 100 mg.
Total Cholesterol Level
Source: The National Cholesterol Education Program (NCEP). Your Cholesterol Goal, 2012
Less than 200
Desirable
200-239
Borderline high
240 and above
High
LDL Cholesterol Level
Less than 100
Optimal
100-129
Near optimal/above optimal
130-159
Borderline high
160-189
High
190 and above
Very high
HIGH CHOLESTEROL FOODS
CHOLESTEROL MGS PER 100 GRAMS
Butter
250
Oysters
206
Lobster
200
Crabmeat
127
Shrimp
125
Cream Cheese
110
MODERATE CHOLESTEROL FOODS
CHOLESTEROL MGS PER 100 GRAMS
Yellow Cheese
108
Whipped Cream
86
Beef
72
Pork, Fish
70
Chicken
64
Ice Cream
47
LOW CHOLESTEROL FOODS
CHOLESTEROL MGS PER 100 GRAMS
Cottage Cheese
15
Skim milk
4
Egg whites
0.3
Fruits, nuts, veggies, & grains
0
Soy, almond, or rice milk
0
The acceptable daily-recommended intake, according to the USDA, is 300 mg of cholesterol.  A 100g serving of protein is about the size of a deck of cards, or the palm of your hand.  Eat three large shrimp and you’ve consumed more than a third of the recommended limit.  This example also assumes you were eating cocktail shrimp that weren’t sautéed in butter.  According to research from a Livestrong.com Cholesterol Content article, people with higher cardiovascular disease risk should keep their intake to less than 200 mg a day.
The data is always a bit heavy, but the point is, if your numbers aren’t where you or your doctor would like them, you can make your food work for your body! I’ve listed some smart, health-conscious choices, including readily available products and recipes to help you immediately practice making a difference in your cholesterol through the way you eat.
The Mayo Clinic writes about the top 5 foods to lower cholesterol numbers as being; fish, nuts, oatmeal, olive oil* (especially EVO), and foods with plant sterols or stanols.  According to the National Breast Cancer Foundation, credible institutions, nutritionists, dietitians, and doctors, we need to focus much more on how we eat.  Choosing more Super Foods in our daily diets can work wonders while alleviating feelings of deprivation.
8 Super Foods to Incorporate Daily:
  • Oatmeal
  • Beans
  • Barley
  • Okra
All rich in soluble fiber, which helps your body eliminate cholesterol.
  • Soy
Reduces liver’s tendency to produce cholesterol.
  • Walnuts
  • Almonds
Naturally occurring sterols in nuts reduce cholesterol.
  • Tomatoes
High in the “red” antioxidant Lycopene linked to lowering blood pressure, cholesterol, and reducing the risk of stroke and heart disease.
My Favorite Fast Tomato, After the Vine
Carmelina ‘e..San Marzano® Italian Tomatoes are one of the cleanest and easiest to cook with products I’ve found for fast cooking.  They taste great plain, like tomatoes straight off the vine, and are less acidic than any other plum variety I’ve tried.  I love making sauces, stews and soups.  Unlike most every other tomato brand I’ve inspected at the grocery, Carmelina ‘e…San Marzano® doesn’t add any preservatives (citric acid, calcium chloride, salt, or sugars).  Check out the ingredients list, it’s straight up, all-natural tomatoes, and that is all.
Don’t Wait!
So what are you waiting for? According to a study published by The American Journal of Nutrition, patients who avoided animal products and added these Super foods daily had a 30 percent drop in LDL in just four weeks.  That’s no time at all! Come on, try it – we only have wellness to gain!
Super Foods, moderate carbohydrate intake, and regular exercise (which heightens HDL, healthy cholesterol), leaves no room for high cholesterol.  You owe it to yourself and your loved ones to take care by avoiding illness and disease.  Making good food choices now will allow for avoidance of costly drugs, medical procedures, or worries for your family later on down the road.
Source: Neal D. Barnard, MD, President of Physicians Committee for Responsible Medicine and author of 21-Day Weight Loss Kickstart: Boost Metabolism, Lower Cholesterol, and Dramatically Improve your Health.  From: Vegetarian Times, Oct. 2012.
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September 5k Runs Chicago & Batavia

Saturday, Sept. 8th, 2012:  Girl Scout Run (Grant Park, Chicago)

Sunday, Sept. 23, 2012: Blood Run (Chicago)

Sunday, Sept. 23, 2012: Histio Heros (Batavia)

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