FOOD LABELS - DESIGNED TO TRICK YOU

You are consciously watching what you eat, checking the side panel for the nutritional information and daily value.  However, you are being deceived. Yes, it is important to read the nutritional facts panel on the food label.  Food manufacturers try to fool you into eating high fat foods and high sugar foods by listing the percentage of fat/sugar by weight or volume and also by disguising ingredient names to add to the confusion.

To get a clear picture of what you are eating it’s best to calculate the  percentage of calories in a food that come from Fat or Sugar by using the following formula;

(i),        Look at the number of grams from fat or sugar on the label

(ii),       Multiply the number of grams  by 9 to get the number of fat calories or

Multiply the number of grams by 4 to get the number of sugar calories.

(ii)        Divide that number by the total number of calories to find the % of calories from fat or sugar.

As an example, I am using a popular Kellogg’s“Nutri Grain”Cereal Bar ;

For Fat Content

            (i)         3 gms of fat in one serving totaling 130 calories.

(ii)               3 gms of fat  times  9*  =  27 Calories from Fat 

(iii)             27 divided by 130 Total Calories = 20.7% fat

*there are 9 calories in a gram of fat

As you can see in the example,   the actual percentage of fat you are eating is 21% and not the  5% you are misled to believe.

For Sugar

(i)                 13 gms of  sugar in one serving totaling 130 calories.

(ii)               13 gms of sugar  times  4*  =  52 Calories from Sugar 

(iii)             52 divided by 130 Total. Calories = 40% Sugar

*there are 4 calories in a gram of  Sugar

Here the actual percentage of sugar is 40%,  not the 9% daily value listed.

Because food companies list Fat and Sugar percentage by volume, by weight, or by “daily value” this reflects a very small serving size. Using the above formula is helpful in clearing up such misleading information.

According to Kellogg’s: website the Nutri-grain bar is….“Made with invigorating whole grains and the delight of a delicious filling made with strawberry to help you move at the speed of morning”  6

According to Fooducate.com, this product rates a Cminus.   

Personally I think Fooducate is being generous in it’s rating…..

Let’s dissect this a bit more.

In the above example, you are eating 130 calories – not much of a Breakfast for the most important meal of the day….

– 40% is made up of sugar with no nutritional value.  You are eating 3 1/2 tsp of sugar per bar. And according to Kellogg’s “smartlabel” ALL of the sugar is added –none comes from natural  sources. 6 -  So much for Real Fruit…Oh wait, Kellogg’s website states that it only “tastes” like real fruit.  

This is a HIGHLY PROCESSED product.  Many of the ingredients are used to increase the shelf life and improve flavor.  Flavor yummmmm......

Natural and Artificial Flavour

Added flavorings are created in a lab to compensate for flavor loss during processing. 

“Natural Flavorings”  contain animal products, glutamates – including MSG and other allergens – sorry vegetarians & vegans, so much for the environment….

8 grams of Whole Grains per bar

Focusing on the fiber band wagon, there is no knowledge of the percentage of whole grains in thIS bar.  Although whole grains is better than processed grains, only 100% whole grains should be consumed.  So much for wholesome…..

Artificial Colors

Food looks nicer and sell better  when cheap artificial dyes are added.  Unfortunately they pose a risk for hyperactivity in children, allergic reactions, and cancer.

Wheat Gluten –causes inflammation in both stomach linings and the brain.

Contains Zinc Oxide Zinc oxide is an inorganic compound  used as an additive in various products  including rubbers, plastics, ceramics, glass, ,paints, ,adhesives, sealants, and  batteries – to name a few.  Banned in Canada, it is still listed on Kellogg’s US website.

Contains Glycerides

Used to "improve" quality in baked goods,  glycerides  are created by using  partially hydrogenated oils or animal fats. Glycerides are synthesized into phosphates which is a potential environmental hazard. 

Cereal is one of the most profitable businesses for food manufacturers.  They can turn an inexpensive ingredient (processed grains) into a pricy commodity.  

So, what about another Breakfast favorite – Kellogg’s Mini-Wheats?

Well, with icing sugar being the second ingredient on the label, that 11 grams of sugar per serving amounts to eating a dose of  23% sugar.

What is more concerning is that it contains BHT - Butylated hydroxytoluene a chemical preservative that has shown to cause cancer and thyroid changes in animals. 7

Quaker Instant “Super Grains” Oatmeal – is not much better.  It still contains 23% sugar per serving and uses sodium sulphite as a preservative.  As this is not organic, all the “super grains” would contain the weed killer – glyphosate, a known cancer concern.

Well,  what do I eat?

Organic Steel cut Oatmeal, with REAL fruit, nuts and seeds  (Chia, Pumpkin, Hemp).

One bowl is a complete breakfast with only 4% being natural fruit sugar. 

½ cup of Bob's Red Mill Organic  Steel Cut Oats

½ cup of Moov Organic Berry Cherry Blend

1-2 tbsp of Hemp Hearts

1 tsp of Flaxseed (ground roasted)

1/3 cup of Pumpkin Seeds/Mixed Nuts (Cashews,almonds,walnuts)

1 ½ tbsp. of organic Chia Seeds

820 calories with 50% Fat, 4% Sugar and 16% Protein.

FAT:    46.25 gms, or 416 fat calories = 51% Fat

SUGAR:         7.5 gms or 30 sugar calories = 4% Sugar

PROTEIN:      33.5 gms or 134 protein calories = 16%.

One bowl has 820 calories, half of my breakfast is made up of healthy fat. Even with  half a cup of real fruit, there is no worry of my pancreas working overtime to keep blood sugar normal. Fat - not carbohydrates is the preferred fuel of human metabolism.  Our bodies thrive on "good fats" and cholesterol.  Although vegetable fiber is the best for the body, the fiber from oatmeal helps slow down insulin output, causing a funneling of glucose into the bloodstream over a longer period   Plus the protein consumed helps build and repair tissue, produce enzymes and hormones  and manage weight loss and muscle gain.

Now back to the facts -  as you can see, Food Manufacturers do NOT have your best interest at heart.  According to the BEUC (European Consumer Organization) 3-, three of the most common misleading practices include

·                     labeling products as 'traditional' or 'artisanal';

·                     displaying fruit pictures on packaging for products that have little or no actual fruit content;

·                     labeling as 'whole grain' products with barely any fiber

Back in the 1960’s the sugar industry paid scientist to down play the link between sugar and heart disease and promote saturated fat as the culprit. 5-  Now, people these days are more concerned about carbs and sugar intake.  Rightfully so, added Sugar is hiding in 47% of packaged foods! 1

And, there are at least 61 different names for sugar listed on food labels!   Although some sugar occurs naturally in fruit, the majority is added.     Some common names include sucrose, high-fructose corn syrup, glucose, fructose, dextrose, maltose, lactose,  barley malt, brown rice syrup, agave nectar, etc  From the example above, of the 13 grams of sugar listed, all of  it was added..

Manufacturers use several different kinds of sugar so they can hide the real amount.2

As the  main ingredient is listed first on the label, disguising sugars as different names seperately  is one way that manufacturer’s deceive consumers.  A food may contain lactose, high-fructose corn syrup, maltodextrin, barley malt, and evaporated cane sugar –all different names for the same thing – Sugar.

 Sugar-free products aren’t much better.  Although sugar-free products may have less sugar per serving than the regular version, they do contain sugar alcohols (mannitol, xylitol, sorbitol) –at roughly 2 calories per gram, and not only add up in calories but can cause bloating and diarrhea…4-

According to Robyn AO’Brien, Author of “The Unhealthy Truth-How our Food is making us Sick…”  a major problem in our diet is our reliance on processed foods.  We deprive ourselves of nutrients that are vital to our health.  With processed foods you are getting the fat, calories and carbs but NOT getting the nutritional building blocks that we need.  The micronutrients, which contain no calories, and come in the form of vitamins, minerals and phytochemicals or other types of plant-based chemicals  only come in natural foods. 

There are many chemical reactions created in industrial processing of goods.  Sugars reacting with ammonia and sulfites under high pressure and temperature have dire consequences - as they are potential cancer-causing agents.

So, in summary, Nutritional labels are confusing and health claims by companies are misleading so “Buyer Beware”..  

The most effective way to remain healthy is to know what you’re eating and STOP eating packaged and boxed foods.  Not only will you reduce your sugar and bad fat intake, but you reduce the intake of chemical additives and preservatives that are bad for the body.

If you are serious about you and your family’s health, eating whole, natural and unprocessed foods is the only way to go.  Real Foods IS the ingredient!!

1 http://sugarscience.ucsf.edu/hidden-in-plain-sight/#.W-BKhNVKi7Q

2 https://www.healthline.com/nutrition/56-different-names-for-sugar#section5

3-https://www.beuc.eu/publications/beuc-x-2018-049_our_recipe_for_honest_labels_in_the_eu.pdf

4-https://www.health.com/health/gallery/0,,20599288,00.html

5-https://w7ww.nytimes.com/2016/09/13/well/eat/how-the-sugar-industry-shifted-blame-to-fat.html

6 -http://smartlabel.kelloggs.com/Product/Index/00038000359217

7 -https://www.ewg.org/research/ewg-s-dirty-dozen-guide-food-additives/generally-recognized-as-safe-but-is-it

ONE IMPORTANT WORD

Hi All!  Yes, I am still alive and kicking!

I had a lot of things going on during my summer season, moving, vacation, etc….all good!  Now that School has started,  the leaves are changing color and Summer is on it’s way out it’s time to get back into a routine. -Dynabody Fitness Classes start soon!  October 3^rd and 5^th is fast approaching.

There is just one word that will bring success to anything you do.  Take a guess….

Well…

It’s AWARENESS.

You need to be Aware of what you are doing…. and I’m not just talking about slowing down at school zones. 

If you are over-training you should be AWARE.  Your body will tell you.  You will seem more tired, can’t perform as well as you have in the past, etc.  Many people that over train are addicted and feel guilty if they miss out on a workout.  Even highly trained athletes need time to recover.

Does your workouts bring progressive results?  Are you just doing the same thing that you’ve always been doing?  You must be AWARE of your progress, your goals.  Hey, if you are happy with your body and current fitness level then all you need to do is maintain it.  If not you have to realize that more action is required.

When you exercise do you focus on what you are doing?  Or do you just go through the motions.  If you are too busy talking during your workout you aren’t exercising hard enough.  Save the chatter until after class, or at least bring it to a minimum between sets.

Here is some other life examples relating to AWARENESS;

Driving.  Sure speed kills but it’s not the real culprit in most accidents.  I do have a beef about the government’s campaign against speed.  The main factor here is lack of awareness.  I sure am glad that they are targeting texting while driving – heck, it better include cyclists!.  Be AWARE of your surroundings, the conditions and the idiot in front of you. Stay off your cell phone.  You can’t see what’s in front of you if you have your head down while you’re texting. You should be able to react in time when that car barrels through the stop sign at the intersection ahead.

How many people have you seen cross the street without looking?  Pedestrian vs Auto – the latter wins all the time.

I help teach self-defense.  AWARENESS is a key factor in keeping yourself Alive and out of trouble.  A predator looks for an easy target.  They rely on the element of surprise.  Many people look at the ground while walking.  Even more are too busy looking at their smartphones than noticing what’s around them.

Are you engaged in your work?  School work?  Being AWAREe of what you have to do and planning for the task(s) in hand results in success.  Successful people have goals and are AWARE of what they need to do to get there. 

CONCLUSION

To get results you must be AWARE.  Know where you are and what you need to do to accomplish your goals.  Visualize what you are trying to achieve. 

Studies have shown that without the proper nutrients and exercise, your body will age about 6 months EXTRA for every year that passes!   If you are 50 you will look and feel like your 55!  So much for the 50 is the new 40….. Your body is not a clock.  People are  tired and overweight not because they are old it’s because they think and move like an old person. 

Everything in the universe either grows or dies.  You must continue to grow  - and NOT in fat….  Stay focused  -  it’s your mental attitude and a healthy lifestyle that will get you there.

You really must be AWARE!

FALL FITNESS CLASSES

10 Tuesdays starting Oct. 3rd, 2017

Class Code:  FFT9-17

 6:30 pm to 7:30 pm

Location:   Banatynne School,

363 Thompson Drive,

St. James Assiniboia, Winnipeg, MB

$85.00 for 10 classes

http://www.localcourses.com: DYNABODY

10 Thursdays starting Oct.5th, 2017 

Class Code:  FFT10-17

 6:30 pm to 7:30 pm
Location:   Strathmillan School,

339 Strathmillan Road,

St. James Assiniboia, Winnipeg MB

http://www.localcourses.com : DYNABODY

SUMMER CLASSES START JUNE 28th - sign up now!

Dynabody Total Fitness Summer Classes are set for Tuesdays and Thursdays evenings

 

starting June 28th  

 

and runs through September

 

6:30 – 7:30 pm.

 

ALL classes throughout the summer for just $100*!

Bring a Partner for an additional $60. That’s $160* FOR TWO!

 

*gst extra

Email me at dynabody@gmail.com for more information.

PHYSICAL LITERACY

At a recent Manitoba Fitness Council conference there was a very interesting Presentation by Dr. Dean Kriellaars on Physical Literacy.  Not only a professor at the U of M, but also a Doctor for the Cirque de Soleil performers training centre in Montreal, he knows first hand the importance of movement and the need to have people active.

 

Simply put, YOU CANNOT GET FIT WITHOUT PARTICIPATION!

Dr. Kriellaars would know, he was one of the key players in developing Canada’s Physical Literacy program which is now well known and used throughout the world.   Just like reading and writing, children need to learn how to move.  If we want children to be active for life, they need to develop physical literacy at a young age.

In many countries the Literacy Model has been improved upon.  Not only is it (1) Learning your ABC’s but; (2) Numerical Literacy (1,2,3’s) (3) Musical Literacy (Do Re Mi) and (4) Physical Literacy – movement vocabulary. 

Without the ability, confidence and desire to be physically active just knowing the fundamental land based skills are lost.  Unstructured play become extinct, obesity and diabetes increases and bone density decreases. Eg: Obesity went from 9% in 1970 to over 26% in 2015 and is estimated to be 2/3 by 2030!   How many kids do you see playing outside after school or on weekends?  What are YOU doing after work???

 

And, what about Happiness and Physical Activity?  At Age 5 all kids love it.  At the Age of 10 -13, most Girls feel unhappy with Physical Activity!

  

This doesn’t have to be.  Functional Fitness is in the right direction.  Something that I have been emphasizing since I started teaching fitness classes over 9 years ago….mainly to adults, however, the requirements are the same.

Physical Literacy enrichs the core – involves strength, endurance, flexibility, cardio and body mass.  Does this sound familiar?  Dynabods can agree with this.  And talent is owning the movement – not being on the podium.  This is where you build confidence.  If it’s fun, you will want to do it again.

Dr. Kriellaars had mentioned that the Bone mass in the Cirque de Soleil performers aged 20 to 65 years of age did NOT change.  They have a low injury rate (half that of gymnists) and only train 270 minutes per week.

So what is the take on all this?

YOUR MIND AND BODY ARE ONE.  LEARNING TO MOVE IS JUST AS IMPORTANT AS LEARNING TO READ AND WRITE.

As Dr. Dean Kriellaars stated “You can learn at any age”. 

And Remember – “USE IT OR LOSE IT”

Regrets

Not happy with your body but finding it difficult to motivate yourself to go to the gym? Harness the power of regret and avoid reflection.    According to Richard Wiseman, the author of 59 Seconds: Change your life in under a minute, taking a few moments thinking about how much you will regret NOT going to the gym will help motivate you to get going.

And when you get there, stay away from mirrors.  Researchers believe that the mirrors may encourage people to focus on their less than perfect bodies and do more harm than good.

Better yet, come out to this weeks Dynabody Total Fitness class.  You definitely won’t regret coming and you don’t have to worry about mirrors :0)

This Tuesday March 15 – Bannatyne School 6:30 pm

This Thursday March 17– Strathmillan School  6:30 pm

Can’t make it?  Mark it on your calendar – the spring session starts April 12^th and 14^th and goes until mid June. 

Hope to see you there!

Doug

Newest trend? Not for the Dynabods!!

Well I just heard what’s the newest fad of fitness trends.   Can you guess?

Single Dumbbell workouts!

Wow!  I’ve been doing it for years at my fitness classes.  All the Dynabods would agree that doing a multi-functional workout with a single dumbbell not only works your major muscle groups but also activates your core stabilizer muscles.

Single Dumbbell workouts would be considered specialized Functional Training – the meat and potatoes of my classes.    This not only improves your strength and mobility but carries over into better posture and control as you have to isometrically maintain stability while working the other side of the body. 

And for those that do make it to my classes know, you need to use a heavy enough weight to make it worthwhile. I usually only bring 5 or 10 lb dumbbells at my first class of the session and hide them off in the corner – lol.   

Most of the newbies are surprised at what they can do when they take on a “can do” attitude and stop thinking that they “can’t” do that weight.  Of course safety is always number one priority, and when using a heavier weight maintaining the load throughout the motion is much easier on the body.  With a heavier weight there is less jerking and snapping of the joints, and thus, less chance of injury.

Plus you build strength rather than just go through the motions.   I like to use the example of painting a ceiling, you can do it for a long time and your shoulder gets sore.  But you didn’t strengthen the shoulder.  It’s just like going to the gym and seeing someone grab that 10 lb weight and rattle of 20 reps while chatting to their buddy.  A total waste of time!

Use of Single Dumbbells helps your body learn to adapt. This neurological adaptation brings a natural progression of your fitness abilities.  You activate more muscles fibers while concentrating form.  It has been a staple of my workouts for years! 

If you haven’t tried Single Dumbbell training I high recommend it.  It’s a great way to stay motivated, challenged and have fun. So grab that 20, 30 or 40 lb dumbbell and try it - you’ll love it!

Dynabody Fitness Classes for the New Year!

Start your New Year’s the right way!

10 Tuesdays starting  January 12th, 2016 

Class Code:  FFT15-15

 6:30 pm to 8:00 pm

Location:   Banatynne School,
363 Thompson Drive,
St. James Assiniboia, Winnipeg, MB
$89.00 for 10 classes

10 Thursdays starting January 14, 2016  
Class Code:  FFT20-15 

 6:30 pm to 8:00 pm

Location:   Strathmillan School,
339 Strathmillan Road,
St. James Assiniboia, Winnipeg MB

$89.00 for 10 classes

Register online at:

http://www.localcourses.com : DYNABODY

See: St.James Continuing Education: 

Fitness / Aerobics / Challenging   FFT15-15 or FFT20-15
or type in "Dynabody" in the search box

go online: http://www.localcourses.com/sjsd

Dynabody Fitness Bootcamp - Tuesdays from January 12th

Dynabody Fitness Bootcamp – Thursdays from January 14th

or call: 832-9637 to Register by phone

To get updated info. regarding the Fitness Bootcamps visit my website:  Dynabody.net or by emailing me at dynabody@gmail.com.

For Corporate/Employee Wellness visit: http://dynabody.ca

" True enjoyment comes from activity of the mind and exercise of the body; the two are ever united.”  Wilhelm von Humboldt

HAPPY NEW YEAR TO DYNABODS EVERYWHERE!

WISHING YOU A SAFE AND HAPPY NEW YEARS

LUNG POWER

When it comes to your physical well being, there are few things more important than “lung power”.

But without your awareness, you are probably losing lung capacity. They tend to shrink with age.

DID YOU KNOW THAT YOUR LUNGS SHRINK WITH AGE?

 

Sooner or later….

 - You get tired more quickly,

 - you have less strength and virility

 - you get colds and the flu more often,

 - it takes longer to recover from illness.

Did you know?

At 20 – Your lungs have stopped growing and lung capacity has stabilized.

At 30 – your lungs start to decline.  The Alveoli (air sacs) that deliver oxygen to your blood begin to die off.

At 35 – you lose 20 percent of your lung capacity.

By 50 – you lose 40 percent of your vital lung capacity.

AND THE DECLINE CONTINUES FOR LIFE

If you get the flu or pneumonia at age 40, you can usually shrug it off – because you have extra lung capacity to sustain yourself.

However, if you are older (65 years or more) and you catch the flu or pneumonia, you won’t have the reserve lung capacity to get over the sickness.  Normal everyday activity becomes harder to deal with when energy reserves are declining.

That is why the death rate is so much higher for seniors who get these respiratory diseases.

LACK OF OXYGEN RESERVES CAUSE 50% OF ALL HEART ATTACKS!

RESTORE YOUR LUNG CAPACITY OF YOUR YOUTH

Yes, You CAN build your lungs back.

Bigger lungs supply your body with more oxygen and help to remove carbon dioxide.  All it takes is a few simple steps to build up your respiratory system.

The best way to do it is simple: High intensity, short-interval workouts

The process of moving air in and out of the lungs is called pulmonary (lung) ventilation.  Breathing is always important during exercise.  Remember that during muscular conditioning (resistance training) do not hold your breath - exhale on exertion.

By implementing an adequate exercise program you will

-     improve your lung capacity and minimize the loss of lung volume.

-          focus on your lung’s elasticity

-          improve your posture and

-          improve the function of your diaphragm,

You can make this challenging exercise program more effective with a diet rich in protein, which helps to build organ tissue.

Finally, finish up your workout with some yoga or slow stretches, breathing through your abdomen (around your navel).

6 Pack Abs

Here’s a simple question for you.

What is the area most people talk about when they want to firm up, lose weight and look good?

Abdominals of course. 

You hear of people wanting to trim down their waistline – wishing for “6 Pack Abs”.   No muscle group is more noticeable for men or woman than their abs.     Getting firm abdominals is simpler than you may think. Even if you have a flabby stomach, you can reverse this “excess baggage” and reveal a more chiseled midsection you always hoped for.

Tips to sculpt your midsection:

1.   Be active - Move whenever you can.

2. Perform core and functional exercises.

Core training strengthens and stretches key muscles of the spine and lower torso and provide a solid foundation for all other movement.   Adequately conditioned abdominal & back musculature represents the key “coupling” link of the body that connects movements between upper & lower body.   Functional exercises involves training your core in a manner that is similar to daily life and sport demands.

3. Stay Focused.

When you exercise your abs, focus on your midsection.   Don’t just “go through the motions”.   Picture your stomach getting smaller, tighter and stronger..

4. Tense your abs 

Like any muscle you train, squeezing the muscle on contraction results in the best training effect.

Your abdominals are no different.   for best results do the following;

When working the Rectus Abdominus:

Tighten or Tense your abs and push out your belly button during the concentric action shortening the distance between your ribs and   pelvis. This is key - and is referred to as “Hollowing”, which is the opposite of sucking in your gut.

When working the Obliques & Transverse Abdominals:

Contract or squeeze your abs (sucking your bell button in).

5. Always engage your stomach muscles. 

Lift your chest and suck in your gut when you walk.   Do tummy tucks and perform the Vacuum exercise.   Eventually this will take some time to get used to, but if you do this religiously you will see results in no time.

6. Eat the right foods. 

This is a must.   You have to lose body fat, not weight, in order to “see” your abs and this can only happen when you eat high quality foods.   This will help you control your blood sugar levels, insulin levels, and energy levels. Insulin management will help you lose fat and prevent you from gaining fat.

Six-Pack Killer Abs are a result of low body fat not training.

7. Eat 5 or 6 properly balanced meals per day

Emphasis is on lean proteins, fruits, vegetables and good fats.   Sources of healthy fats included nuts, fish, olive oil, and flax oil.   Remember that nuts are high in calories so be careful you do not over do it.

8.   Get enough sleep.

Ensure you get enough sleep consistently.

9. Incorporate Resistance training.

Perform strength training with moderate to heavy weights.     This includes strengthening your midsection with added resistance.   Not only will this tighten your abs, but will help to boost your metabolism making your body a fat burning machine.

10.   High Intensity Interval Cardiovascular Exercise

This is the best way to burn fat.   It    also improves cardiorespiratory fitness.

An added benefit is that high intensity interval training takes less time than regular aerobic conditioning.

If you follow these 10 tips, you can achieve maximal abdominal development.   And remember that when you tighten your abs, the rest of the body will follow.

The Biggest Ab Mistakes

1.Eating too big of portions – moderation is the key.

2. Spot Reduction does not work – you need to lose fat.

3.You have an unbalanced diet – focus on 5 or 6 balanced meals per day.

4. Lack of concentration – aiming for reps rather than technique.

5. Not drinking enough water – water helps flush out waste products.

6. No training variety – vary the exercises and work the whole core – keep your body guessing.

7. Poor Cardio Sessions.   Moderate to High intensity workouts are necessary.

8. Working your Hip Flexors rather than your Abs – your trunk only flexes a maximum of 45 degrees, any more and you are using your hip flexors.  Focus on crunches, planks and core exercises rather than sit ups.  

9. Too much alcohol – hey beer is great but drink in moderation if you want to get rid of the beer belly.

10. Lack of sleep – rest is a prerequisite for optimal results.

The Blue Zone Lessons for more Good Years

I recently finished a book - I recently finished a book -  The Blue Zones – 9 Lessons for Living Longer  - From the people who’ve lived the longest by Dan Buettner (1).  The book reveals the secrets of the world’s longest lived people Sardinia, Italy, Loma Linda, California; Nicoya, Costa Rica;  Ikaria, Greece;  and Okinawa, Japan.

The Power Nine covers the following life domains;

What to DO to optimize your lifestyle for a longer, healthier life;

How to THINK;

How to EAT;

And How to Build SOCIAL RELATIONSHIPS that support your good habits

Although the 9 Lessons are nothing new, it’s the combination of maintaining these common elements of  lifestyle, diet, and outlook that have led to an amazing quantity and quality of life.

THE POWER OF 9 LESSONS INCLUDE

1)    Move Naturally

2)    Hara Hachi Bu – Stop eating when 80% full

3)    Plant Slant – Eat Vegetables, Beans and avoid Red Meat.

4)    Drink Red Wine

5)    Have Purpose – “Why I wake up in the morning”

6)    Downshift – Take time to relieve Stress.

7)    Belong – Participate in a Spiritual Community

8)    Loved Ones First – Make family a priority

9)    Right Trivbe – Be surrounded by those who share Blue Zone Values

Rather than going through each of the nine lessons, I will just add a couple of points worth commenting on.  I do encourage you to read the book as it helps to give you a plan on living a longer life with a minimal amount of “disabled” years.

How do you add on more Good Years?

First, you have to change your mind and environment to help shape good habits.

Eating more vegetables, beans, nuts, fish, chicken, and less red meat. Stop the American Diet -  Eat your largest meal in the morning, next at lunch and a lighter meal at dinner.  And - know when to stop eating.

Make physical activity part of your day and not just a chore.   Most centenarians worked most of their lives – well into their 80’s, spending hours in their gardens or naturally walking for miles each day.

According to Dr.Robert Kane of the National Institute of Aging (1) you don’t exercise for the sake of exercising – try to make changes to your lifestyle.   

Ride a bike instead of driving. Walk to the store. Take the stairs instead of elevator. Participate in a group that promotes fitness – bootcamps, Zumba, running/walking clubs & DTF classes.  Print work at a Multi-function printer further from your desk.  Build that into your lifestyle.

As Dr. Kane states - the name of the game here is sustaining.  These things that we try-usually after some cataclysmic event has occurred, and we now want to ward off what seems to be the perceptible threat of dying-don’t hold up over the long haul. We find all sorts of reasons not to do it. (p.16)

Exercise is needed in maintaining your health.  Swimming & skipping is good for cardiovascular exercise (heart health), Walking, standing and running helps to strengthen you bones and prevent osteoporosis,  Tai Chi and Yoga improves your balance and flexibility, Resistance Training helps strengthen and maintain muscle mass.  I recommend at least 2 or 3 days of medium to high intensity workouts focusing on strength – using weights, TRX suspension trainers or your bodyweight.  This not only burns calories but helps reverse the degenerative state and is important for relieving stress. 

Finally, identify your “Inner Circle”.  Ensure that Family comes first.  Surround yourself with positive people that have similar interests.  If you don’t have family, build your social network with neighbors, join a group, fitness class or club that peaks your interest, physically, spiritually and/or mentally.

Aging is not lost youth but a new stage of opportunity and strength.

Betty Friedan

(1) The Blue Zones – 9 Lessons for Living Longer  -From the people who’ve lived the longest , Dan Buettner. National Geographic Society  Copyright 2008 Washington, D.C. ISBN 978-1-4262-0948-2

DYNABODY TOTAL FITNESS SUMMER CLASSES

Dynabody Total Fitness Summer Classes are set for Tuesdays and Thursdays evenings

starting June 23^rd and June 25th 

and runs through September

6:30 – 7:30 pm.

ALL classes throughout the summer for just $100*!

Bring a Partner for an additional $60. That’s $160* FOR TWO!

*gst extra

Get those results with DTF - the ultimate in summer fitness with this 1 hour session.

A positive mental attitude + positive environment + positive support system = RESULTS

If you would like to participate, please email me or drop by the Tuesday/Thursday class School classes.

And don’t forget, one time events are also available. Family and kids bootcamps are a hit. Get  a gang together and have a blast!

Email me at dynabody@gmail.com.

Thanks - Spring into DTF Classes!

Thanks to everyone that stepped up – we have a great group of new & returning Dynabods!  

If you haven’t yet signed up there is still some room available at both the Tuesday and Thursday DTF classes.

BAKING RECIPES FOR ANY SEASON

Here are a couple of my favorite baking recipes – both are great if you are wheat &/or gluten sensitive and you can add some ingredients for your own preference.

  

Doug’s Banana Bread Delight

Ingredients

3 very ripe bananas, peeled

1/3 cup melted butter

1/2 cup of sugar

1 egg, beaten

1 teaspoon vanilla extract

1 teaspoon baking soda

1/4 cup of dark chocolate chips

1/4 cup of walnuts

Pinch of salt

1/3 cup of Almond Flour

1/3 cup of Brown Rice Flour

1/3 cup of Oat Floor

1/2 cup of Coconut Flour

Directions

Preheat the oven to 350°F (175°C), and butter a 4x8-inch loaf pan.

In a mixing bowl, mash the ripe bananas with a fork until smooth. Stir the melted butter into the mashed bananas.

Mix in the baking soda and salt. Stir in the sugar, beaten egg, and vanilla extract. Mix in the flour.

Pour the batter into your prepared loaf pan. Bake for 1 hour (check at 50 minutes) at 350°F (175°C), or until a tester inserted into the center comes out clean.

Remove from oven and cool completely on a rack. Remove the banana bread from the pan. Slice and serve.

Doug’s Super Oatmeal Apple Crisp

Ingredients

8 cups apples, peeled, cored and sliced

1/3-1/2 cup of blueberries  (optional)

1/2 cup brown sugar

2 teaspoons ground cinnamon

1 1/2 cup quick-cooking oats

1/2 cup steel cut oats

1/3 cup Almond flour

1/3 cup Coconut flour

1/3 cup Brown Rice flour and/or1/3 cup Oatmeal flour

1/3 cup of Vanilla Whey protein

1 tbsp milled flaxseed (optional)

1/4 cup of Almonds (optional)

1/2 cup butter, melted

1/2 cup water

Directions

Preheat oven to 350 degrees F (175 degree C).  Lightly grease a 9x13inch  pan.

In a large bowl, combine brown sugar, oats, flours, whey protein, flaxseed, butter and 1 tsp of cinnamon.  Mix until crumbly. Place ¾ of crumb mixture in the pan.

Spread sliced apples and blueberries evenly over the crumb mixture.

Sprinkle with cinnamon and almonds on top along with remaining crumble.

Pour the ½ cup of water evenly over top.

Bake at 350 degrees F (175 degrees C) for about 50-55 minutes. 

FALL/WINTER DTF CLASS SESSIONS ARE ON NOW

Time to get a get back into the groove or boost on your exercise routine!  The Fall ConEd Indoor Fitness Classes are starting soon so sign up now!

Build strength, tone your body, work your core and then ignite your metabolism with Dynabody Finishers – some High Intensity Finales before cooling down after a great workout session!

Sessions run from  6:30 to 8:00 pm and cost is $79 each (10 classes)!

Register online at:

Dynabody Total Fitness - Tuesday Oct. 7th - Bannatyne School

Dynabody Total Fitness - Thursday Oct.9th - Strathmillan School

or call: 832-9637 to Register by phone

And you can always email me for more info at:  dynabody@gmail.com

Keep on exercising – your body needs it.  And remember – USE IT OR LOSE IT! 

" True enjoyment comes from activity of the mind and exercise of the body; the two are ever united.”

Wilhelm von Humboldt

We are also on Facebook and Twitter!

FACEBOOK.COM              http://www.facebook.com/doug.dynabody

TWITTER:                             https://twitter.com/Dynabody

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