#1- The truth about red wine being healthy. Here is what Livestrong.com had to say:
Grapes, as well as certain other plants, produce resveratrol as a self-defense response to damage, disease or other oxidative stress. Animal studies suggest as much as 500 mg of resveratrol daily may be necessary to provide any health benefits. Red wine contains at most 12.59 mg resveratrol per liter, so to get 500 mg daily, you'd need to drink almost 40 liters of wine daily. A 40 mg daily dose of resveratrol may also have some benefits, showed a study published in the "Journal of Clinical Endocrinology and Metabolism" in June 2010. Even if a 40 mg daily dose is sufficient, you'd still need to drink a little over 3 liters of wine daily to get that much resveratrol.
Darn. Are there any actual health reasons to drink red wine?
#2- My 2 cents on drinking alcohol:
Alcohol is a drug and an intoxicating substance. It does not improve your health. However, it may be a less damaging option.
In short, the benefits may outweigh the risks if you’re not a lush [Enter smiley emoji].
If you consume less than 1-2 drinks of high quality/clean alcohol and you don’t notice any side effects such as sore throat, bloating or other GI disturbances like frequent nocturnal urination, headache or other hangover type symptoms and it helps you to be more open/honest and feel more heard/respected, then perhaps it is not the end of the world and perhaps one could argue that a little bit is good for you.
Sources are consistent that if you don’t drink, you don’t need to start. My certification agency puts it this way, “would you take a powerful antibiotic or heart medication without the advice of your physician? Probably not. Still, alcohol is available to virtually anyone who wants it, no prescription necessary. Remember that alcohol is a drug. Be smart.”
#3- I mentioned I would offer a better idea.
When I checked to see what my trusted supplement company had to say on the topic and efficacy of resveratrol, here is what I found at AskTheScientists (a most awesome free resource):
1) It truly is a powerful antioxidant at a sufficient dosage
2) It would take a lot of wine
3) Our CellSentials Pack (multivitamin) has 40mg of the stuff.
The better idea that I try to live by is to get more bang (life) for your buck (efforts). Do this by filling your tool belt with amazing easier to make recipes, higher quality products that you can trust, and aiming for optimal health over status quo. Never stop exploring and being open to what makes sense and might work better.
Next topic coming soon is DESSERT or as I sometimes refer to it, “added sugar”.
Thanks for reading,
Hi friends who like a challenge,
Spring is in the air, I think. I actually am really confused lately when it comes to the weather. Is it going to be sunny or gray and does that even mean cold, cool or warm?
I thought I would write a quick post to give you some background on me and the current 28-Day program. Read as much as you have time for.
I am a full-time personal trainer/wellness coach of 15 years. I’m thankful to have the best job in the world.
My philosophy: I’m healthier than I used to be and it’s a good thing because my body doesn’t want to put up with some of my less healthy behaviors as much anymore. I’m getting older, like everyone does, and paying more attention to what I want out of life and how I feel each day. I’m learning what works for me and helping others find out what works for them.
This year I am running a series of 28-DAY programs with a purpose of supporting others in learning and implementing positive lifestyle changes.
The current group is called BE HEALTHY 28-DAY (The Add-on Edition) where we up the ante so-to-speak every 4 days. Today is Day 5 and those who are choosing to stick with us are adding no alcohol to the original assignment of closing the kitchen (aka your mouth) at 8pm.
First, we need to understand what I call the Big 5. These are the major health influencing variables that have a profound effect on the body. They are sleep, stress, exercise, diet and hydration. All with equal contribution.
Will not eating after 8pm help you lose weight and feel better? I don’t know. Will it help you get better sleep? Probably and it’s the quality of sleep that is most important. It is generally accepted that eating or drinking less than 90 minutes (some suggest 3-4 hours) before bed will disrupt your sleep to some degree.
Sleep is our primary method of body regulation. It is when we hit our reset button. It helps to NOT press the button only half or three quarters of the way down. To name only a few benefits, better sleep means better recovery from exercise and other physical stress, hormone rebalancing including those involved in weight loss such as those responsible for cravings and mobilization and utilization (burning) of stored fat. I think I can stop there.
Recently, I’ve adopted the attitude that if you’re going to commit to some diet and exercise, you’d better start it all off with a good night’s rest or you may not be happy with the results.
Yes. If it all adds up, I say it. If an idea is in alignment with published literature, current conservative and liberal practices, my own experience, the experiences of my co-workers, and with the experiences of our clients, I pass it along as solid information.
Here’s what some others had to say on eating before bed:
Precision Nutrition- Dr. Berardi- Health consultant for Apple, Nike, etc.
Having a large meal immediately before bed can disrupt your ability to fall and stay asleep. Instead, eat a regular-sized (or even smallish) meal a few hours before bedtime.
A nice blend of protein, carbs and fats will help to keep you satiated, and might even improve your ability to fall asleep as your brain converts carbs to serotonin.
In addition, try to limit your fluids 2-3 hours before bedtime. Drinking too much liquid shortly before bed can result in frequent waking for bathroom breaks.
While total sleep time is important, uninterrupted sleep time is even better.
*Precision Nutrition is the leading on-line nutrition coaching school and have been used by Apple, Nike, Olympians, and more. Yours truly has chosen to become a certified Precision Nutrition Coach for their effective lifestyle behavior coaching systems and access to their awesome resources.
The Model Health Show- Shawn Stevenson- SLEEP SMARTER Tip#14
14. Have a high protein, low carb snack close to bed time. If you want to get truly restful sleep, one of the worst things you can do is eat right before bed. Give your body a solid 90 minutes (more is better) before heading off to bed after eating. This is ESPECIALLY true if you’re eating carbs because the inherent blood sugar spike will cause a sharp drop in blood sugar later… and if you happen to be asleep when this hypoglycemia hits, it will likely wake you up and give you difficulties falling back asleep. If you feel you need to have something shortly before bed (again, at least 90 minutes) then go with a high protein food. The amino acids in the protein food (like tryptophan) can actually aid in getting a more beneficial sleep.
Ok. Let’s move on. Why refrain from alcohol? Isn’t a glass of wine good for you? More on that to come.
Thanks for reading,
Nothing new under the sun. People cheat, steal, and lie. If something has been used for medicinal purposes since the dawn of ages, shouldn't today's free market be able to exploit it? I had an aloe leaf massage once and my skin felt great for the week. It was a little gritty and the therapist seemed more interested in getting the $40 than my attempts at small talk but I'd have to say I got what I paid for. 100% aloe plant and a cheap massage. My comment to this article is that we place value on everything. If there is no aloe in these products (just like 4 out of 5 health products in other recent major investigations, http://well.blogs.nytimes.com/…/new-york-attorney-general…/…) but people still buy them because they like what it does, perhaps if there is no harm done, there should be no foul (or lawsuit). So, what's in the product actually and will it cause harm? The problem with "fraud" has always been in deciding what level of deceit is acceptable. If you deny this, you are a legalist and living in a false reality. You need to know in your heart that we are all biased and flawed. Hasn't the free market always required the buyer to beware? Isn't the devil always in the details? So, we come back to the idea of value and integrity and a more honest question. If a placebo works and you know it, what's the value YOU place on it? Of course those who know me know why these ideas excite me. #1- I want to provide as much value to people as possible (because I love ya'll). #2- I want to do so with as much integrity as possible (because I have to sleep at night and I think you're smart enough to make your own decisions). Case in point, sweet stuff tastes good but too much of it will leave you with undesired consequences and take your life (or your feet) early. The Food and Drug Administration is not able to regulate the health product industry as much as we'd like. Everyone knows this. This is why almost all vitamins don't work. #1- Business is business and we put just enough into products to avoid getting sued if the product is ever investigated. #2- People don't define terms. Vitamins don't work for what, preventing death? Da. And you don't "need" them unless you have food absorption issues, are pregnant, live away from the equator, have weak bones, are sick, are old, are vegan or eat like a crazy health freak person or nutritionist EVERYDAY, OR unless you want additional benefits that allow your magnificently made body to thrive instead of just survive.
Please accept my personal invitation to experience what Functional Fitness and USANA can do for you. We tell it like it is for better or worse.
Functional Fitness offers:
1) corporate contracts
2) exercise therapy
3) fitness consulting
1) high-end nutritional products (voluntarily manufactured and certified to higher than pharmaceutical grade levels so that you don't have to trust anyone)
2) a part-time business opportunity
To try a better brand of health, diet and energy, and personal care products with ingredients that are actually in the product and at levels that are proven to be effective contact me at Tanner@fitdupage.com.
For stronger living, Tanner MS, CSCS, Pn-1
*If you have specific doctor ordered nutritional needs, our licensed dietitian can help design a specific meal plan for you. All others may consider the following guidelines.
1)Fresh whole food.
2)Balanced and portioned protein, carbohydrates and fats to meet your individual energy needs.
3)Strive for progress not perfection.
A) Drinking clean water throughout the day is our #1 diet recommendation.
B) As little as a 3% decrease in body weight from water loss can equal a 10% in performance (cognitive and motor control).
C) Since water is so important to the functioning of your cells and should be consumed in high quantities, it makes sense to consume water from a source that is as fresh and clean as possible.
D) Water consumption is only one of many factors that affect hydration. A few other factors that can influence hydration include medication, caffeine, environment, exercise and food selection.
E) Be aware that when changing your diet, being hydrated is very important to being able to assess your energy level and effect on body weight.
F) When changing your diet, the consumption of even moderate and clean sources of caffeine (such as a cup of fresh black coffee or unsweetened ice tea) can make it hard to assess how your food selections are working for you.
Components of A Healthy Diet
A healthy diet will help yield a desirable energy level and body weight. We recommend starting with the easiest change that will yield the biggest impact. By promoting a nutrient-dense eating plan that is free of common energy robbing elements, your body will be better equipped to respond to the demands placed on it.
Portion size (for weight control)- too much overloads the system, decreases digestibility, nutrient absorption, and energy level while too little can leave you hungry, slow your metabolism and deficient in necessary nutrients. Sitting down, eating more slowly, and focusing on chewing are just a few ways to help with portion control and weight management. Use the chart below to estimate servings to find the right balance of macronutrients for you.
Water (for energy)- helps the body and brain perform better in all ways. Drink clean water and consume foods that have a high water content throughout the day.
Protein (for structure)- helps maintain lean muscle tissue and a healthy metabolism. A guideline for women is to get at a minimum of 50 grams per day while men should try to get at least 75 grams per day.
Fat (for function)- helps with hormone regulation, energy metabolism and with feelings of fullness. Consume naturally occurring fats in moderation and avoid hydrogenated man-made and damaged fats such as from high temperature cooking and processed foods.
Carbohydrates (for fuel)- provide quick energy and many nutrients the body needs. Consume carbohydrates in the form of vegetables, fruits, and starches which provide essential vitamins, minerals, and fiber to the body.
Fiber- helps maintain fullness, increases digestibility, and GI emptying. Women should consume a minimum of 25 grams and men 30 grams per day.
Natural supplements and healthy alternatives (for additional benefits)- provide higher levels of nutrition than are being achieved through diet and may include a multivitamin, fish oil, protein shake, snack bar, etc.
Components of An Unhealthy Diet
An unhealthy diet will leave you less energetic, more prone to illness and more likely to carry unwanted weight.
“Vitamins, if properly understood and applied will help us to reduce suffering to an extent which the most fantastic human mind would fail to imagine.” -Nobel Laureate Dr. Albert Szent-Györgi
This is a promotion for nutrient-dense eating.
Garbage (for undesired effects)- provides you with low energy, GI disruption, and decreased mental performance. Avoid additives, colorings, preservatives, flavorings, artificial sweeteners.
Creating a diet that works for you will take time. Be patient, forgiving, methodical, and bold. Don’t get overwhelmed as the difference between 90% adherence and 100% is negligible. Also, be open to the FACT that what is generally considered “healthy” for some may not necessarily be helpful to you. Focus on being your own food detective to determine your optimal diet.
For stronger living,
Tanner Shultz MS, CSCS
Owner/Wellness Coach/Personal Trainer
Functional Fitness- For Stronger Living
Portion size: a serving of fat = thumb, fruit = fist, protein = palm, starch = fist, cupped hands = vegetable
Good sources of protein: grass fed meat, pastured eggs, wild fish, pastured pork, pastured chicken, duck, goose, factory farmed eggs, whey isolate protein, non-GMO plant protein.
Good sources of fat: grass fed ghee, pastured egg yolks, coconut oil, avocado oil, chocolate and cocoa butter, grass fed butter, fish oil, palm oil, virgin olive oil, pastured bacon fat, raw almonds, hazelnuts, walnuts, cashew butter, grain fed butter.
Good sources of carbohydrate: vegetables (Brussels sprouts, celery, asparagus, broccoli, cauliflower, cucumber), fruits (blackberries, cranberries, lemon, lime, raspberry, strawberry, avocado, coconut, pineapple, tangerine, grapefruit, blueberries), and starches (sweet potatoes, yam, carrots, pumpkin, butternut squash, white rice, plantain, brown rice, banana, black rice, wild rice, fresh or frozen organic corn on the cob).
Good sources of fiber: avocado, Asian pear, berries, coconut, vegetables, squash, brussels sprouts, black beans, lima beans, lentils, nuts, flax seeds, chia seeds.
Basic supplements: multivitamin, fish oil, probiotics, vitamin D, calcium. Make sure you are getting a safe product by requiring a NSF public health and safety certification and a pharmaceutical grade USP label which shows it was made in a registered FDA Drug Establishment. You may also go to www.pdr.net to see if your product is listed in the Physician’s Desk Reference. Another certifying third party testing agency is ConsumerLab.com. However, the largest and most comprehensive testing to date is done by NutriSearch, Inc which has rated over 1600 brands for delivering optimal nutrition at the cellular level.
Garbage: Additives (propyl gallate, potassium bromate, rBGH, chlorine dioxide, carrageenan, potassium sorbate, sodium carboxymethyl cellulose, sulfur dioxide), colorings (caramel coloring, annatto, norbixin, bixin, Orange B, Brown HT, Red #40, Blue #1, Yellow #5), preservatives (sodium benzoate, potassium benzoate, sodium nitrite, sodium nitrate, BHA, BHT, propylene glycol, sodium chloride, parabens, aluminum, sodium sulfite), flavorings and sweeteners (natural flavorings, monosodium glutamate (MSG), high fructose corn syrup, aspartame, acesulfame potassium, sucralose artificial sweeteners, agave nectar, saccharin, sucralose, bleached starch, sugar), other ingredients to avoid (enriched wheat/flour, hydrogenated/fractioned oils, trans fats, non-GMO soy, soy lecithin).
This month we are focusing on the facts:
Someone is going to be the next president. How will you cope? Exercise, diet, or moving to another country?
If it is exercise, stay tuned for a free workout of the month post.
If it is diet, check out our official dietary guidelines post.
If it is moving to another country, make it a destination location so your friends and family are more likely to come and visit.
For stronger living,
"Let's go" are the motivating words I heard from my client SB this morning. My reply, "OK".
The result is the creation of the September 1st Initiative with an invite to you to SAY NO and YES to one thing for 30 days.
My NO is to Added sugars.
My YES is to Exercise daily with the kiddos.
What about you? Write it in the comments to commit yourself.
Functional Fitness - For Stronger Living is passionate about the major health influencing variables. However, instead of incessantly preaching on these variables why not focus on one that does it all.
What is shown to improve sleep, stimulate thirst, drive healthier food choices and reduce stress?
You know the answer and it is EXERCISE. Let's go get a little and see what happens!!!!!!!!
Tanner MS, CSCS
Functional Fitness For Stronger Living
ps) We are hiring and training coaches who want to inspire others to get going on the basics of health in order to live richer lives. 630-390-8417.