Thursday, May 27, 2010
Upcoming Events
With the summer months comes more opportunity to challenge yourselves. Here are a few Upcoming Events of interest.
Spartan 300 Challenge: This is the famous workout used to get the actors in shape for the hit movie 300. Hosted by Atlas CrossFit in Chicago. For the $60 registration fee you receive a 1 on 1 instructed 300 Workout, a shirt, raffle ticket, and post workout bar and brunch at Bull and Bear. For more information and to register click here.
Warrior Dash: This 3.17 mile run is loaded with twelve (12) obstacles that you will have to climb, jump, crawl, and slop through. This event is hosted by CPX Sports in Joliet, IL. For the $75 registration fee you will receive the opportunity to get filthy dirty and sweat like a warrior of old (as well as a cool looking viking helmet for the finishers). There are several members and friends of the OBPD Fitness Committee already registered. For more information and to register click here.
Men's Health URBANATHON and Festival: This 9 mile road race has 6 obstacle course stations staggered though-out. Taking place in Chicago along the lakefront the obstacles are located at well known points to include Navy Pier, McCormick Place and the Soldier Field stairs. Registration is $90 or $150 for a team of 3 to complete as a relay. For more information and to register click here.
Tuesday, May 25, 2010
Diets and Glycemic Index
The following are diet summaries. As you will see, they all have a common denominator.
The Zone Diet (summary)
The key factor in Zone Diet is the hormonal balance you achieve while eating each skillfully prepared meal. With a food plan comprising an accurate balanced ratio of carbohydrates (40%), fat (30%) and proteins (30%); you actually get to eat foods, which control your body’s insulin production.
Nutrisystem (summary)
The NutriSystem diet plan started in 1972. Since then it has undergone many changes, and today features the NutriSystem Advanced plan (launched in 2008), a "glycemic advantage" approach promoting "good carbs," low fat, healthy protein, and high-fiber ready-cooked meals. NutriSystem Advanced meals also contain soluble fiber and omega-3 fatty acids to promote heart health and feelings of fullness.
The glycemic index is a popular weight loss tool, based on the idea that foods ranking low on the glycemic scale help stabilize blood sugar and reduce cravings. The premise of the NutriSystem plan is eating high-fiber, low-fat foods with optimal amounts of lean protein to curb cravings and satisfy hunger on fewer calories.
South Beach Diet (summary)
The South Beach Diet is one of the most popular diets in history. The diet is incredibly effective because it differentiates between what are considered "good carbs" and "bad carbs". As the South Beach Diet is not your typical low carb diet, the selection of food that you are allowed to eat is vast. Because of this people on the South Beach Diet find it easy to stick to the diet, and they successfully lose weight as a result.
Dr. Phil’s Ultimate Weight Loss Program (summary)
The Ultimate Weight Loss Solution advocates that you need to change your mind first and then work on changing your body. The Dr. Phil's weight loss program aims to help you understand and accept why you overeat. You follow this by making changes in your environment, food choices, and other behaviors. Once you've dealt with your emotional obstacles, you can begin to lose weight (and keep it off) by eating nutritional foods in appropriate portions, limiting less nutritious food choices, and adding regular exercise.
Dr. Phil's weight loss program divides foods into high-response cost, high-yield nutrition foods and low-response cost, low-yield nutrition foods. Your mission, if you choose to accept it, is to incorporate more of the former (and less of the latter) into your diet. This means choosing foods like broccoli, carrots, apples, and fish that create and sustain lasting weight loss. And you'll need to limit or avoid foods like croissants, potato chips, and bacon cheeseburgers.
Do you see a common denominator? “Balanced Ratio” …. “Good Carbs vs Bad Carbs” …. “High-Response/High Yield vs Low-Response/Low Yield”. It’s all the same. Each of these diets focus on your glycemic index. Personally, I like Dr. Phil’s approach as he encompasses the psychological issues of overeating and starts with your mind first (because that’s truly where the problem starts). I’ve read his book, and I recommend it to anyone who is struggling with weight loss.
If you want a quick reference on high vs low glycemic choices, I found a website and have provided you with a quick link (below). This link categorizes foods as follows:
• "Foods to Refuse" are high glycemic and/or unhealthy.
• "Foods to Choose" are healthy low glycemic foods.
The healthy low glycemic "foods to choose" list can help you:
• Lose weight,
• Clear up your skin,
• Reduce mood swings,
• Decrease insulin resistance,
• Reduce the risk of heart disease,
• Feel less hunger and food cravings,
• Decrease your risk of type two diabetes,
• Lower triglyceride levels and blood pressure,
• And achieve long lasting and permanent weight loss.
http://commonsensehealth.com/Diet-and-Nutrition/List_of_Glycemic_Foods_Index_of_Healthy_Foods.shtml
The Zone Diet (summary)
The key factor in Zone Diet is the hormonal balance you achieve while eating each skillfully prepared meal. With a food plan comprising an accurate balanced ratio of carbohydrates (40%), fat (30%) and proteins (30%); you actually get to eat foods, which control your body’s insulin production.
Nutrisystem (summary)
The NutriSystem diet plan started in 1972. Since then it has undergone many changes, and today features the NutriSystem Advanced plan (launched in 2008), a "glycemic advantage" approach promoting "good carbs," low fat, healthy protein, and high-fiber ready-cooked meals. NutriSystem Advanced meals also contain soluble fiber and omega-3 fatty acids to promote heart health and feelings of fullness.
The glycemic index is a popular weight loss tool, based on the idea that foods ranking low on the glycemic scale help stabilize blood sugar and reduce cravings. The premise of the NutriSystem plan is eating high-fiber, low-fat foods with optimal amounts of lean protein to curb cravings and satisfy hunger on fewer calories.
South Beach Diet (summary)
The South Beach Diet is one of the most popular diets in history. The diet is incredibly effective because it differentiates between what are considered "good carbs" and "bad carbs". As the South Beach Diet is not your typical low carb diet, the selection of food that you are allowed to eat is vast. Because of this people on the South Beach Diet find it easy to stick to the diet, and they successfully lose weight as a result.
Dr. Phil’s Ultimate Weight Loss Program (summary)
The Ultimate Weight Loss Solution advocates that you need to change your mind first and then work on changing your body. The Dr. Phil's weight loss program aims to help you understand and accept why you overeat. You follow this by making changes in your environment, food choices, and other behaviors. Once you've dealt with your emotional obstacles, you can begin to lose weight (and keep it off) by eating nutritional foods in appropriate portions, limiting less nutritious food choices, and adding regular exercise.
Dr. Phil's weight loss program divides foods into high-response cost, high-yield nutrition foods and low-response cost, low-yield nutrition foods. Your mission, if you choose to accept it, is to incorporate more of the former (and less of the latter) into your diet. This means choosing foods like broccoli, carrots, apples, and fish that create and sustain lasting weight loss. And you'll need to limit or avoid foods like croissants, potato chips, and bacon cheeseburgers.
Do you see a common denominator? “Balanced Ratio” …. “Good Carbs vs Bad Carbs” …. “High-Response/High Yield vs Low-Response/Low Yield”. It’s all the same. Each of these diets focus on your glycemic index. Personally, I like Dr. Phil’s approach as he encompasses the psychological issues of overeating and starts with your mind first (because that’s truly where the problem starts). I’ve read his book, and I recommend it to anyone who is struggling with weight loss.
If you want a quick reference on high vs low glycemic choices, I found a website and have provided you with a quick link (below). This link categorizes foods as follows:
• "Foods to Refuse" are high glycemic and/or unhealthy.
• "Foods to Choose" are healthy low glycemic foods.
The healthy low glycemic "foods to choose" list can help you:
• Lose weight,
• Clear up your skin,
• Reduce mood swings,
• Decrease insulin resistance,
• Reduce the risk of heart disease,
• Feel less hunger and food cravings,
• Decrease your risk of type two diabetes,
• Lower triglyceride levels and blood pressure,
• And achieve long lasting and permanent weight loss.
http://commonsensehealth.com/Diet-and-Nutrition/List_of_Glycemic_Foods_Index_of_Healthy_Foods.shtml
Monday, May 17, 2010
Heart-To-Heart
Heart Scan
Did you schedule your FREE heart scan appointment? I did. I’m going tomorrow. I did a little research on this subject, and I’ve found a guidebook entitled “What Does My Heart Scan Show? Everything you need to know about your heart scan" written by Dr. William Davis.
What Does My Heart Scan Show? is a guidebook for anyone who has undergone a heart scan, or is contemplating having one, but desires more information about what this valuable test means to their health. You will have numerous questions regarding your heart scan score. Understanding your heart scan score could mean the difference between a heart attack in the future or a lifetime free of heart disease. It could mean obtaining heart procedures that could be lifesaving, or it could mean avoiding procedures that could be unnecessary. All that in just one little number!
If you’re interested in receiving a FREE e-mail copy of this guidebook (it's 140 pages, so DON'T PRINT) you can do so by visiting http://www.heartscanblog.blogspot.com/ and scrolling down the left hand margin to the bottom left-hand corner of the page.
Gluten
While researching the above information on heart scans, I ran across a blog regarding Gluten - Wheat is among the most destructive components of the human diet, a food that is responsible for inflammatory disease, diabetes, heart disease, several forms of intestinal diseases, schizophrenia, bipolar illness, ADHD, behavioral outbursts in autistic children . . . just to name a few.
But why? Visit the following two articles to find out and take away from them what you will.
http://heartscanblog.blogspot.com/2010/05/blame-gluten.html
http://www.marksdailyapple.com/why-grains-are-unhealthy/
I hope some or all of the information is helpful to you in making decisions pertaining to your health.
Did you schedule your FREE heart scan appointment? I did. I’m going tomorrow. I did a little research on this subject, and I’ve found a guidebook entitled “What Does My Heart Scan Show? Everything you need to know about your heart scan" written by Dr. William Davis.
What Does My Heart Scan Show? is a guidebook for anyone who has undergone a heart scan, or is contemplating having one, but desires more information about what this valuable test means to their health. You will have numerous questions regarding your heart scan score. Understanding your heart scan score could mean the difference between a heart attack in the future or a lifetime free of heart disease. It could mean obtaining heart procedures that could be lifesaving, or it could mean avoiding procedures that could be unnecessary. All that in just one little number!
If you’re interested in receiving a FREE e-mail copy of this guidebook (it's 140 pages, so DON'T PRINT) you can do so by visiting http://www.heartscanblog.blogspot.com/ and scrolling down the left hand margin to the bottom left-hand corner of the page.
Gluten
While researching the above information on heart scans, I ran across a blog regarding Gluten - Wheat is among the most destructive components of the human diet, a food that is responsible for inflammatory disease, diabetes, heart disease, several forms of intestinal diseases, schizophrenia, bipolar illness, ADHD, behavioral outbursts in autistic children . . . just to name a few.
But why? Visit the following two articles to find out and take away from them what you will.
http://heartscanblog.blogspot.com/2010/05/blame-gluten.html
http://www.marksdailyapple.com/why-grains-are-unhealthy/
I hope some or all of the information is helpful to you in making decisions pertaining to your health.
Friday, May 14, 2010
Sleep and Your Diet
I recently read an article on fitness.com regarding the importance of sleep - how it relates to obesity and how it affects your workouts. Here’s some highlights:
"When you're sleep deprived, your body produces more ghrelin, a hormone that tells you to eat more, and less leptin, which signals you to stop eating," says Michael Breus, PhD, author of Beauty Sleep
"Sleep allows your body to recover from tough workouts and readies it for the next one," says Kristine Clark, PhD, RD, director of sports nutrition at Pennsylvania State University. "During deep sleep, every muscle in your body works to rebuild itself stronger than before."
"Well-rested people are typically 20 percent quicker at performing physical tasks than those who lack adequate rest," says James B. Maas, PhD, professor of psychology at Cornell University and coauthor of the forthcoming Sleep -- At Last! "Sleep plays a major role in muscle memory, which sharpens your focus and reduces reaction time." Additionally, “the body's ability to convert sugar into muscle fuel slows, so muscles don't receive enough energy, causing you to hit the wall during exercise 20 percent sooner."
If you want some tips on what to eat for better sleep, click on the link below.
http://www.fitnessmagazine.com/health/spirit/get-to-sleep-guide/what-to-eat-for-better-sleep/?page=2
"When you're sleep deprived, your body produces more ghrelin, a hormone that tells you to eat more, and less leptin, which signals you to stop eating," says Michael Breus, PhD, author of Beauty Sleep
"Sleep allows your body to recover from tough workouts and readies it for the next one," says Kristine Clark, PhD, RD, director of sports nutrition at Pennsylvania State University. "During deep sleep, every muscle in your body works to rebuild itself stronger than before."
"Well-rested people are typically 20 percent quicker at performing physical tasks than those who lack adequate rest," says James B. Maas, PhD, professor of psychology at Cornell University and coauthor of the forthcoming Sleep -- At Last! "Sleep plays a major role in muscle memory, which sharpens your focus and reduces reaction time." Additionally, “the body's ability to convert sugar into muscle fuel slows, so muscles don't receive enough energy, causing you to hit the wall during exercise 20 percent sooner."
If you want some tips on what to eat for better sleep, click on the link below.
http://www.fitnessmagazine.com/health/spirit/get-to-sleep-guide/what-to-eat-for-better-sleep/?page=2
Wednesday, May 12, 2010
Thursday Challenge 05/13/10
75 Pounds for 75 Reps
Below from Trinity Training Group:
This challenge has been dubbed "the 75-by-75" because it's just that: 75 pounds lifted 75 times. From ground to overhead anyhow (shortened G2OA). Some participants use technical barbell movements such as the clean-and-jerk or power snatch. Others just muscle the weight up "anyhow." Most use a mixture of different techniques, movements, and grips until 75 reps are completed. Regardless, it's a true challenge that puts demands on all muscle groups and the cardio-respiratory system too.
Police Officers must be ready to exert high energy for short bursts of time. This workout is designed to replicate the intensity and duration Officers meet on the front lines of crime and violence. Most participants finish between 4 to 10 minutes. That's it! You will suck wind and want to rest and catch your breath. On the street, Police Officers CANNOT quit. For many police participants, this is the first introduction to functional and practical physical fitness. Those with big arms and a heavy bench press don't always fare as well as they'd think.
This is not a fundraiser. There is no charity attached to our event. What we do demand is that each participant do this in memory of a fallen police officer, sheriff's deputy, special agent, correctional guard, or other peace officer. Many of you readers already have a downed friend or co-worker in mind. Others can go to the Officer Down Memorial Page to help find one to commemorate. Many participants pick officers who have recently been in the news or those who protected their hometown.
You do the workout on your honor, then email Lou with:
• your name
• your agency (if applicable)
• the weight/reps you completed.
• your time
• the honored officer's name/agency/"End of Watch"
For those interested in participating as a group, we'll be in "The Cage" from 1PM to 3PM. The first group will start at 1PM.
We hope to see you there!
Below from Trinity Training Group:
This challenge has been dubbed "the 75-by-75" because it's just that: 75 pounds lifted 75 times. From ground to overhead anyhow (shortened G2OA). Some participants use technical barbell movements such as the clean-and-jerk or power snatch. Others just muscle the weight up "anyhow." Most use a mixture of different techniques, movements, and grips until 75 reps are completed. Regardless, it's a true challenge that puts demands on all muscle groups and the cardio-respiratory system too.
Police Officers must be ready to exert high energy for short bursts of time. This workout is designed to replicate the intensity and duration Officers meet on the front lines of crime and violence. Most participants finish between 4 to 10 minutes. That's it! You will suck wind and want to rest and catch your breath. On the street, Police Officers CANNOT quit. For many police participants, this is the first introduction to functional and practical physical fitness. Those with big arms and a heavy bench press don't always fare as well as they'd think.
This is not a fundraiser. There is no charity attached to our event. What we do demand is that each participant do this in memory of a fallen police officer, sheriff's deputy, special agent, correctional guard, or other peace officer. Many of you readers already have a downed friend or co-worker in mind. Others can go to the Officer Down Memorial Page to help find one to commemorate. Many participants pick officers who have recently been in the news or those who protected their hometown.
You do the workout on your honor, then email Lou with:
• your name
• your agency (if applicable)
• the weight/reps you completed.
• your time
• the honored officer's name/agency/"End of Watch"
For those interested in participating as a group, we'll be in "The Cage" from 1PM to 3PM. The first group will start at 1PM.
We hope to see you there!
Monday, May 10, 2010
Mini Crustless Quiche
I'm an egg white fan, and I frequently use liquid egg whites (even for protein pops)! Here's a quick and easy recipe for Mini Crustless Quiches:
Pour liquid egg whites into muffin tins (I use foil cups). Add bacon pieces and/or diced up ham and sauted veggies of choice and shredded cheese to each tin of egg white mixture. Bake at 325 degrees Fahrenheit for 25 minutes or until golden brown.
Great source of protein. One quiche and one cup of oatmeal makes a great breakfast.
These can be stored in the fridge until they are ready to be eaten.
More egg white recipes coming soon!
Pour liquid egg whites into muffin tins (I use foil cups). Add bacon pieces and/or diced up ham and sauted veggies of choice and shredded cheese to each tin of egg white mixture. Bake at 325 degrees Fahrenheit for 25 minutes or until golden brown.
Great source of protein. One quiche and one cup of oatmeal makes a great breakfast.
These can be stored in the fridge until they are ready to be eaten.
More egg white recipes coming soon!
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