Happy New Year from Chris Keith and BOOTCAMP 619

Wishing San Diego the best and brightest in 2010.

~Chris Keith, San Diego Personal Trainer

BOOTCAMP 619 in San Diego 09'

SDPersonalTrainer.com Chris Keith San Diego Personal Trainer

Is Stretching Really Necessary?

There is a general consensus that stretching is a necessary part of your daily routine. It is particularly important if you are involved in exercise. The best exercise plan includes a warm up, stretching, exercise, further stretching and a cool down period. Stretching is important to stimulate an awareness of your body and well as provide proper blood flow.

Stretching is more effective if you have already warmed up the body. As we mentioned in a previous article, there are several ways to warm up prior to exercise, including body a physical raise in environmental temperature or light callisthenic exercise. As the muscle warms up it becomes more pliable, giving you better flexibility to the stretch.

By stretching your muscle to its optimum length prior to exercise you can allow the muscle to develop the most power as you work it. Stretching after your exercise routine while they are still warm will bring them back to their optimum resting length, which may have contracted and shortened during exercise.

If you do not have the time to invest in a pre- and post-routine stretch, it is recommendable to give priority to your post-work out stretch over the pre-work out stretch. However, in this case, make sure you have a proper warm up period.

One word of caution regarding stretching is to make sure you don’t over-do it during your post-work out stretch. The muscles are very warm and pliable and you can be at risk of overstretching the muscle. Awareness is key.

A proper stretch does not need to hurt. It is a common misconception that one needs to “feel the burn” to be stretching properly. If a stretch hurts, the body’s natural response is to tense up. This can lead to possible injury.

Make sure that a proper stretching routine is adding to your work out and that you don’t feel that it is just taking time away from your real exercise. Flexibility is key to having a healthy body and by not stretching you may be limiting your performance and not getting as much out of your workout as you could.

Come in and enjoy a workout at BOOTCAMP 619 in the New Year. We are always ready for someone up to a challenge!

Happy, Healthy Holidays, from Chris Keith and BOOTCAMP 619!

The past year has brought many challenges for everyone. There is no better way to start 2010 than making healthy changes to your lifestyle.

While there are many external factors that add stress to your life that you may feel are uncontrollable, there are some very concrete changes you can make that are completely under your control.

A healthy lifestyle, beginning with regular exercise and a good nutrition plan, is a great way to cure many of the problems which can be caused by external stress.

Challenge is a good thing.

It is a way to effect a positive change on your body. By challenging your body, you will lead to improvement.

Variety is the key ingredient to progress. It is very easy to get lulled into the same routine in the gym. We are often drawn to perform the exercises that we are familiar with or use the machines that we have already learned.

However, the body often adjusts to the routine and we lose the results that we felt initially. To keep improving your body and health, you should add variety to your workout. There are many ways to achieve this.

Vary Your Cardio Exercises

Try changing up your routine by doing different types of exercise. Try using the stair climber one day and taking a step aerobics class the next. Whatever you are doing, make sure that you remain at a level that you feel you are achieving fat burning. By continually challenging the body with different types of cardiovascular exercise, you can keep your body in a constant, positive state of fat burning.

Change Length and Intensity Levels

Try exercising at a lower intensity level for a longer period of time for a few weeks and then switch to a higher intensity level for a shorter period. By doing this, you could challenge your endurance and burn fat by exercising for a longer period of time, such as 45 minutes to an hour or build your cardiovascular health by exercising for a shorter period, such as 20 to 30 minutes at a high level.

Exercise First Thing in the Morning

If you are tired of your workouts on the way home from the job, try waking up early and going to exercise before going to work. It is a great way to start the day and can get your fat-burning engine started early. It is shown that the body continues to burn fat for a few hours after a good workout. By combining an early workout schedule with a pyramid-style nutritional plan that peaks your caloric intake at mid-day, you may be able to use your food more efficiently and burn more fat.

Warm Up and Cool Down

It is important to make sure that your body is ready for your workout. Make sure to ease up to your target heart rate by warming up before your begin exercising. The time that you spend preparing for or cooling off from your cardio workout should be added on to your regular plan. By warming up, you will make sure that your body is already at a fat burning level by the time you start your routine. By warming up prior to strength training, you will improve blood flow and muscle contraction.

Eat Smaller, More Frequent Meals

Food is fuel for your body. You need to burn it all day long to get the best, most efficient results. By eating less frequently, you are more likely to be in caloric excess, which leads to fat retention. Instead of the traditional three meals a day, try eating five or six. You will not feel as hungry when you eat and are less likely to eat in excess.

These are the basics of challenging the body. It is very easy to slip into a “routine.” They can be important points for beginners to know and for the more advanced to be reminded of!

Come by to see Chris Keith at BOOTCAMP 619 to determine your best New Year’s Resolution!

san diego convention center 121909

Adding a Warm Up Routine to Your Workout

It is essential to integrate a set of proper warm up exercises into your workout to increase circulation and heart rate prior to beginning.These exercises will improve your performance while reducing the likelihood of injury by preparing you both physically and mentally for the challenge you are about to exert on your body.

Proper warm up will elevate the body temperature and increase blood flow to the muscles. A beneficial warm up routine is not just stretching. It is a common misconception that stretching serves as a proper warm up. Yes, stretching is imperative prior to beginning exercise, but it is not all you need to do to warm up.

Warm up routines are typically classified in three ways.

Passive Warm Up

This involves raising the body temperature by some extermal means such as using a heating pad or taking a hot shower.

General Warm Up

This is the most common technique. It employs various movements such as joint rotation and bending movements.

Light Calisthenics

Simple exercises such as celisthenics, brisk walking, jogging or jumping rope will increase blood flow to the muscle and increase the body’s core temperature.

A proper warm up prior to your workout has a variety of benefits.

• Increased body tissue temperature

• Increased blood flow to the active muscle group

• Increased hear rate, preparing the cardiovascular system for work

• Increased metabolic rate

• Increased exchange of oxygen from hemoglobin

• Increased nerve impulse speed

• Decreased muscular tension

• Enhanced elongation of connective tissue

It is important to consider a warm up plan that is appropriate to your current physical abilities. It is also important to consider your environment. You should extend your warm up period when working out in cold weather.

Come to BOOTCAMP 619 to learn how to exercise and remain injury-free!

What is BOOTCAMP 619?

What is BOOTCAMP 619 in San Diego? @ Yahoo! Video

san diego convention center workout BOOTCAMP 619

Pitfalls in Your Fat Burning Plan: Shoulder Injury

The shoulder is a very complex muscle system. If you have been working out and hear a popping sound or feel a sudden, sharp pain in the shoulder, you may have an injury that you should treat with care.

These symptoms could indicate that you have a tear in the rotator cuff or tendonitis.

The shoulder is made up of three bones and four muscles, along with the tendons. These bones are the scapula (blade), humerus (upper arm) and clavicle (collar bone).

Injuries can be caused by two major factors; normal wear and tear or excessive force.

The rotator cuff naturally receives very little oxygen and nutrients from blood and thereby is more difficult to heal.

The application of heat can be very good for improving blood flow to an injured shoulder. Massage is also effective, as it not only improve the supply of blood to the area but also reduces the amount of scar tissue and injury can cause. It is imperative that you keep the area active with gentle movement to improve blood supply. Never immobilize the area due to pain; keep it moving with care. To avoid injury, always warm up the muscle group you are going to work on. Stretching and strengthening are the best defense to keeping a healthy shoulder. To warm up, stand up straight and grasp your hands behind your back. With straight arms, slowly lift your hands upward and hold. Repeat a few times.

There are a number of points of caution to avoid a shoulder injury when doing some common exercises.

Bench press

• Do not use too wide a grip.
• Do not touch the bar to a point too high up on your chest.

Dips

• If you have a shoulder injury, don’t do dips.
• If you have gained a lot of weight and do not feel comfortable, don’t dip or do try an assisted dip.

It is far more difficult to keep on your fat-burning plan with an injury. Make sure to always stretch your muscles properly before working out. For more information and ideas on fat burning and healthy living, give yourself the gift of BOOTCAMP 619 this holiday season!

Almonds are a Nut You Can Count On

ALMONDS

The Almond Tree is a type of tree that produces nuts by the same name. Almond trees are native to the Middle Eastern Region. Yet, California produces 80% of the world’s almonds and 100% of the United States’ commercial supply.

Almonds come in two forms, sweet and bitter. Sweet almonds have hardly any carbohydrates, which provide a healthy choice for low-carbohydrate dieters or diabetics. Sweet almonds are used to make almond butter, spreads, and milk which is a good substitute for soymilk. The oil of a sweet almond is also widely used in alternative medicine. Bitter almonds contain about half of the fixed oil that sweet almonds have.

Almonds contain about 54% oil. That oil is made up of 78% mono-unsaturated oleic acid, an omega-9 fat, and 17% omega-6 polyunsaturated essential fatty acid. Almonds are the most nutritionally dense nut. A handful (160 calories) of almonds is a great source of vitamin E and Magnesium and a good source of fiber. It also has heart healthy monounsaturated fat, protein, potassium, calcium, phosphorous and iron. Studies show that eating a handful a day will actually lower bad cholesterol or LDL. Almonds contain an abundance of antioxidants which assist in improving lung function, preventing respiratory disease, emphysema and chronic bronchitis.

One ounce of almonds has no cholesterol and contains 12 % of your daily allowance of protein. An ounce of almonds is the equivalent of a ¼ cup of milk in regards to calcium. They are the best whole food source of Vitamin E and most of the fat in almonds is monounsaturated or “good” fat.

In addition to these benefits, consumption of almonds is shown to contribute to protecting against cardiovascular disease and cancer, and maintaining a healthy weight. A Loma Linda School of Public Health study revealed that those who consumed nuts 5 times per week had a 50% less risk of suffering a heart attack.

References:

1) http://en.wikipedia.org/wiki/Almond

2) http:www.nutsforalmonds.com/nutrition.htm

3) http://www.almondbrothers.com/pages/almond-facts-and-health-tips.php

Pomegranates are Packed with Antioxidants

POMEGRANATES

What are pomegranates good for? Researchers report that they are rich in antioxidants that can keep bad LDL cholesterol from oxidizing (American Journal of Clinical Nutrition, May 2000).

As we have learned, Antioxidants are a group of vitamins, minerals, and enzymes that help protect the body from forming free radicals. Free radicals are atoms or groups of atoms that can damage the cells, impairing the immune system and leading to infections and various degenerative diseases. Examples of antioxidants: Vitamins A, C, and E, Gamma Linoleic Acid (GLA), selenium to name a few and Pomegranates are loaded with these!

This degradation of LDL seems to be an initial step in the development of atherosclerosis - involving fatty deposits (atheromas) inside the arterial walls, thus narrowing the arteries- In addition, pomegranate juice, like aspirin, can help keep blood platelets from clumping together to form unwanted clots.

A study of people for three months who drank pomegranate juice showed positive results in the amount of oxygen getting to the heart muscle of patients with coronary heart disease (American Journal of the College of Cardiology, Sept. 2005). Other researchers report that long-term consumption of pomegranate juice may help combat erectile dysfunction (Journal of Urology, July 2005).

Investigators are also excited about the possibility that pomegranate compounds might prevent prostate cancer or slow its growth. In mice, treatment with pomegranate extract delayed the development of tumors and improved survival (Proceedings of the National Academy of Sciences, Sept. 26, 2005). Other research reports suggest that pomegranate juice might help reduce the risk of breast cancer.

Arthritis – The pomegranate helps build tissue cultures of human cartilage cells respond to pomegranate extract.

Other areas the pomegranate helps:

Fights Breast Cancer
Studies in Israel show that pomegranate juice destroys breast cancer cells while leaving healthy cells alone. It may also prevent breast cancer cells from forming.

Lung Cancer Prevention
Studies in mice show that pomegranate juice may inhibit the development of lung cancer.

Slows Prostate Cancer
It slowed the growth of prostate cancer in mice.

Keeps PSA Levels Stable
In a study of 50 men who had undergone treatment for prostate cancer, 8 ounces of pomegranate juice per day kept PSA levels stable, reducing the need for further treatment such as chemotherapy or hormone therapy.

Protects the Neonatal Brain
Studies show that maternal consumption of pomegranate juice may protect the neonatal brain from damage after injury.

Prevention of Osteoarthritis
Several studies indicate that pomegranate juice may prevent cartilage deterioration.

Protects the Arteries
It prevents plaque from building up in the arteries and may reverse previous plaque buildup.

Alzheimer's Disease Prevention
It may prevent and slow Alzheimer's disease. In one study, mice bred to develop Alzheimer's disease were given pomegranate juice. They accumulated significantly less amyloid plaque than control mice and they performed mental tasks better.

Lowers Cholesterol
It lowers LDL (bad cholesterol) and raises HDL (good cholesterol).

Lowers Blood Pressure
One study showed that drinking 1.7 ounces of pomegranate juice per day lowered systolic blood pressure by as much as 5 percent.

Dental Protection
Research suggests that drinking pomegranate juice may be a natural way to prevent dental plaque.

According to the Pomegranate Council, 1/2 cup of raw pomegranate has 80 calories, 17 carbs, and 0 grams of fat. In general, the pomegranate is a great resource toyou’re your daily dosage of a very positive and effective antioxidant.

Alcohol and it's effects on Fat Burning/Muscle Building

Pure alcohol is not stored as fat but reduces the number of fat calories you burn by converting alcohol to acetate which takes priority as a fuel source over fat, carbohydrates and protein thus storing what ever you ate prior, as fat. ⁽¹⁾

Alcohol contains 7 calories per gram, which is almost as high as fat at 9 calories per gram. And to make it even worse alcohol is all empty calories.

Alcohol can increase your appetite so people who drink before a meal tend to have an increase in calorie intake, so drink after you eat. ⁽²⁾

Alcohol increases cortisol levels, also known as the stress hormone. Although low cortisol levels have positive effects, high levels have negative affects on your body and weight loss, such as increased abdominal fat and decrease in muscle density. ⁽³⁾

Alcohol also decreases your testosterone levels. Testosterone is important in maintaining and regulating lean body mass, visceral fat mass and total cholesterol. So by decreasing hormone levels would greatly affect your weight loss endeavors. ⁽⁴⁾

These effects are worsened even greater when you exercise as alcohol prolongs the depressant effect on testosterone secretion. ⁽⁵⁾

So drinking a large amount of alcohol especially when you are constantly physically active leads to greater fat around the waste and less overall muscle mass. ⁽⁶⁾

Moderation is key. Occasional moderate drinking has been shown to have cardiovascular health benefits and specifically moderate wine consumption has been linked to weight loss. ⁽⁷⁾

And don’t forget if you do drink do so after a healthy meal, make sure to drink plenty of water before and after drinking alcohol and most importantly drink without guilt.

1. Siler, S.Q., Neese, R.A., & Hellerstein, M.K. (1999). De novo lipogenesis, lipid kinetics, and whole-body lipid balances in humans after acute alcohol consumption. American Journal of Clinical Nutrition, 70, 928-936

2. Tremblay, A., & St-Pierre, S. (1996). The hyperphagic effect of a high-fat diet and alcohol intake persists after control for energy density. American Journal of Clinical Nutrition, 63, 479-482

3. Valimaki, M.J., Harkonen, M., Eriksson, C.J., & Ylikahri, R.H. (1984). Sex hormones and adrenocortical steroids in men acutely intoxicated with ethanol. Alcohol, 1, 89-93

4. Stanworth RD, Jones TH (2008). "Testosterone for the aging male; current evidence and recommended practice". Clin Interv Aging 3 (1): 25–44. PMID 18488876.

5. Heikkonen, E., Ylikahri, R., Roine, R., Valimaki, M., Harkonen, M., & Salaspuro, M. (1996). The combined effect of alcohol and physical exercise on serum testosterone, luteinizing hormone, and cortisol in males. Alcoholism, Clinical and Experimental Research, 20, 711-716

6. Kvist, H., Hallgren, P., Jonsson, L., Pettersson, P., Sjoberg, C., Sjostrom, L., & Bjorntorp, P. (1993). Distribution of adipose tissue and muscle mass in alcoholic men. Metabolism, 42, 569-573

7. Flechtner-Mors, M., Biesalski, H.K., Jenkinson, C.P., Adler, G., & Ditschuneit, H.H. (2004). Effects of moderate consumption of white wine on weight loss in overweight and obese subjects. International Journal of Obesity and Related Metabolic Disorders, 28, 1420-1426

Olive Oil will Unclog Your Arteries

By now you've probably heard about the cardiovascular benefits of olive oil, which scientists attribute to its monounsaturated fatty acids. "Good oils are not just neutral alternatives to unhealthy saturated and trans fats," says Dr. Arthur Agatston, leading preventive cardiologist. "They're actually good for you," he adds. However, when you go to the store to buy a bottle of olive oil, you may be bombarded with a variety of types and colors. Below is an explanation of some of the typical varieties you might find — and a reminder about which type to choose.

Olive oils do not differ in the types or amount of fats they contain — all are pressed from tree-ripened olives. The differences lie mainly in the taste, aroma, and concentration of nutrients. Here's the breakdown:

Extra-virgin olive oil. This is the oil most recommend. It comes from the first pressing of the olives, so it's the least refined and therefore has the highest level of antioxidants. It's also the highest quality and most-flavorful olive oil, with the lowest acid content.

Virgin olive oil. This comes from the second pressing of the olives and is between 1 and 3 percent acidic.

Light and extra-light olive oil. This is simply a designation used by companies to market a less-flavorful, more-acidic type of oil. The term "light" means lighter in color and fragrance, not less fat or calories. These oils are generally between 90 and 95 percent refined olive oil and 5 to 10 percent virgin olive oil. They have had their color, taste, and fragrance removed by the refining process (using a chemical, usually hexane, and steam). This process also destroys the phytochemicals and antioxidants in the oil.

"Adding good fats to your diet — like extra-virgin olive oil — is a smart move," says Dr. Agatston. Other good fats are found in canola oil, fish oil, and the healthy oils in avocados and nuts. In general there are many benefits to cooking with olive oil, just make sure you pick the right one.

Tips to Maintain Energy on a Low Carb Diet

There is no doubt that a low carbohydrate diet focused on foods with a low glycemic index is great for fat burning. By focusing on lean proteins and staying away from obvious carbs, many people can find fat burning success. However, some do not. The problem is often not the foods that they “are” choosing, but the foods that they are not! There are a few potential pitfalls to your low carb diet, and one of the main ones is fatigue and loss of muscle strength.

However, all is not lost. A low carb diet is very successful when you do it right. Here are a few tips to avoid some of the potential pitfalls.

Eat Healthy Fats

A healthy fat can be a sustaining source of energy for the body. It can provide the extra kick you need to get in a good workout after a long day at the job. If you choose your fats wisely, they can have many positive effects on the body.
Fish Oils (Salmon, Tuna and other Marine Oils): These can reduce the risk of CHD and also maintain good mental and visual function.
Salad Oils: Olive oil, grape seed oil and walnut oil and all, healthy delicious options. They can also help maintain good heart health.
Walnuts and Flax: Also great for heart health. Flax seed can reduce your bad cholesterol.
Almonds and Walnuts: May reduce cell damage, improve heart health and boost your immune system

Focus on the Right Food Choices

In a recent article, I mentioned that a lack of potassium can result in fatigue and loss of strength. However, many of the obvious potassium rich foods, such as bananas and potatoes, are not good for your fat burning plan. When maintaining a low carb diet, make sure that you are getting lean protein, fiber and low glycemic carbs from sources like fish (ahi, yellowtail, salmon), spinach and sweet potatoes.
Without this key element in your diet, you will find your energy levels plummeting, as well as a risk for muscle damage, injury and pain.
Since “low carbs” doesn’t mean “no carbs” choose the ones you do eat very wisely. Make sure that they are nutrient dense, low gylcemic index carbohydrates like sweet potatoes, wheat bran and oatmeal.
Green tea

Tea does not just taste good; it has a lot of amazing properties, including a natural stimulant.
It also helps prevent cancer; EGCG, an antioxidant in tea, inhibits the growth of new cancer cells and is also thought to kill some existing ones. It lowers bad cholesterol and stops formation of blood clots which can lead to stroke or heart attack, as well as reduces high blood pressure. It lowers blood sugar and helps prevent type two diabetes, destroys free radicals that cause aging, and boosts immune system function. Its antibacterial and antiviral properties can aid in recovery from colds and flu.

For more information on fitness and nutrition, pay a visit to our fully-equipped BOOTCAMP 619 studio anytime.

Salmon is not Just an Amazing Fat Burning Food

Salmon

Salmon falls under two category types, Pacific Salmon & Atlantic Salmon. The Pacific salmon represent all of the wild salmon caught in North America. Atlantic Salmon represent over 95 percent of the ocean-farmed salmon. There are very few commercial fisheries for wild atlantic salmon.

Farmed vs. Wild Salmon

Salmon ocean farming is a safe & eco-friendly way to fulfill the demand for fresh salmon year-round. Salmon is grown under controlled conditions & constant monitoring . In the United States the FDA (Food & Drug Administration) food inspection agency continuously monitors the quality of salmon during the production & processing steps. Ocean-farmed salmon allows people to eat a healthy tasty fish at an affordable price while protecting the wild salmon population.

Food Safety

Polychlorinated biphenyls (PCB’s) limits in salmon are almost equal to those found in wild salmon and well below the FDA limits. There should be no concerns in regards to mercury levels in salmon. In a study by the Institute of Medicine, salmon has been consistently rated as the fish with the lowest mercury levels. No hormones are used in the production of farmed salmon. Only antibiotics may be used to treat ill ocean-farm raised salmon. There are some organic farms that do not utilize antibiotics. The pink color of salmon are in result of the vital nutrients that are included in the feed of ocean-farmed salmon called astaxanthin. Astaxanthin is critical to the development of salmon in the wild as well as farmed salmon. It is simply a nutrient that turns the flesh pink similar to that of beta-carotene in carrots.

Health Benefits & Nutrition

Salmon yields the benefit of Omega-3 Fatty acids. Omega-3 fatty acids are polyunsaturated fats that are essential to life. It helps protect against heart disease, promotes healthy skin, healthy joints, and are essential to proper neurological development in unborn babies & young children. Because of the health benefit of Omega-3 Fatty acids, it is recommended by the American Health Association dietary guidelines that adults eat at least two servings of fish high in Omega-3 fatty acids per week.

Salmon is low in saturated fats (bad fats) which are linked to higher cholesterol levels. Salmon has approximately a third of the saturated fat of lean ground beef and fifty percent less saturated fat than chicken.

Salmon is low in Trans-fatty acids. Trans-fatty acids increases LDL cholesterol levels (bad cholesterol) and lowers HDL cholesterol levels (good cholesterol) which leads to greater risk of heart disease and stroke.

Salmon is low in calories. Salmon contains only 183 calories. This is lower than both beef or chicken.

Salmon is high in protein. This type of protein contains all of the essential amino acids required by the body for growth and maintenance of muscle tissue. Also, high-quality proteins help maintain an active metabolism, which plays an important part in weight loss. Salmon is a healthy & wise choice to include in your diet.

If you currently aren’t a big fan of fish, maybe now is the time to reconsider for the greater good of your health-MYSELF INCLUDED.

Tomatoes, Vegetable or Fruit?

Tomatoes

Is a tomato a vegetable or a fruit? Although the facts put tomatoes in the fruit category, we commonly think of them as a vegetable.

Calorie content of a 100 g Tomato is only 20 calories and these calories are easy to absorb. Tomatoes are a rich source of several nutrients. They are well known for their high vitamin C content, which increases as the vegetable ripens.

Tomatoes also contain significant amount of vitamin A, B vitamins including niacin and riboflavin, magnesium, phosphorous and calcium. They are also a good source of chromium, folate, fiber and riboflavin. Vitamin B6 and folate also work to convert the homocysteine in our bodies into harmless molecules. High levels of homocysteine are associated with an increased risk of heart attack and stroke.

The fiber in tomatoes also helps lower cholesterol levels, helps prevent colon cancer and helps to keep blood sugars at a low level.

The nutritional value of tomatoes actually improves with cooking. Studies show that heat processing actually enhanced the nutritional value by increasing the lycopene content -- a phytochemical that makes the tomatoes red. lycopene is found in abundance in tomatoes, is known for its disease fighting abilities. It is a powerful antioxidant that helps protect the cells in our bodies from damage. lycopene is actually more available to the body when the tomatoes are cooked, so cooked or canned tomatoes are just as nutritious as raw.

Quinoa is one of the most Nutrient Dense Foods

Quinoa is Latin America’s best kept secret. Incas viewed this as food from the gods. Because of how revered it is among Native Americans, early Christians banned this food and only recently is it being reintroduced to Western Society. Quinoa has a light nutty flavor and is very versatile. Quinoa’s texture is similar to that of rice or couscous. Quinoa can be a breakfast food – a replacement for oatmeal, or lunch/dinner – replacement for rice or pasta. Whole Grain Quinoa is high in fiber, a good source of iron, and has all eight essential amino acids. Quinoa is a complete protein food and this unique attribute makes it an excellent source of food for vegetarians and vegans. An added plus, Quinoa has B-complex vitamins that help skin glow and hair feel less dry. Unlike many starches, quinoa does not contain gluten, a common food allergen. Fun fact, Quinoa acts, tastes, and looks like a grain; however, this power food is actually related to Spinach, Beets, and Kale.

Common Method of Preparing Quinoa:

Treat quinoa much like rice, bringing two cups of water to a boil with one cup of grain, covering at a low simmer and cooking for 14–18 minutes or until the germ separates from the seed. The cooked germ looks like a tiny curl and should have a slight bite to it (like al dentepasta). As an alternative, one can use a rice cooker to prepare quinoa, treating it just like white rice (for both cooking cycle and water amounts).

FYI, Great Fast Food Restaurant where you can try this miracle food:

Crazy Bowls & Wraps

Ste 402, 5664 Mission Center Road, San Diego, CA

(619) 291-9727‎

Flax Seed adds Years to Your Life

Flax is an erect annual plant with slender stems. The plant grows approximately four feet tall and has slender leaves with pale blue flowers. It is commonly known as common flax or linseed. Flax is native to the region that extends from the eastern Mediterranean Sea to India. Flax was commonly harvested in ancient Egypt. The fruit the flax plant produces is a small round dry capsule containing several glossy brown seeds. The seed of the Flax plant is the portion of the plant commonly ingested by humans for its health benefits, aromatic essence and nutty flavor.

The flax seed is considered a super food due to its high content of fiber, Alpha Linolenic Acids (ALA) and Lignans. ALA is a type of plant-derived omega 3 fatty acid. ALA is similar to the omega 3 fatty acid found in fish. Studies have shown the ALA found in flax seed is beneficial for lowering total cholesterol and LDL cholesterol (Bad cholesterol). Other benefits show flax seed can help lower blood tryglycerides and blood pressure. It may also keep platelets from becoming sticky therefore reducing the risk of a heart attack.

Aside from ALA, flax seed is rich in lignan. Lignan is a plant-derived antioxidant. Researchers revealed lignan in flax seed shows a lot of promise in fighting diseases. Lignan has been shown to increase the prevention of breast cancer and coronary heart disease.

Ground flaxseed can be incorporated in your diet by sprinkling it on your oatmeal, cottage cheese, cereal or salad. Milled flaxseed can be substituted for eggs while baking or making pancakes. One tablespoon of milled flaxseed along with three tablespoons of water would be the equivalent to one egg. The final baked good would have less volume and taste gummier. Flaxseed could be incorporated into any recipe when a nutty flavor is desired. Beaware, excessive consumption of flax seeds with inadequate water can cause bowel obstruction.

Top 10 Reason's to Eat Blueberries

Blueberries pack a hefty punch! Blueberries have the highest antioxidant capacity of all fresh fruit. These antioxidants perform a number of amazing functions.

1. Boosts your immune system and prevents infections.
2. Neutralizes free radicals in the body that cause glaucoma, cataracts, ulcers, varicose veins, and cancer. Blueberries protect against cancer by inhibiting inflammation, cancerous cell changes and tumor growth.
3. Including blueberries in your diet contributes to less abdominal fat, lower triglycerides, and lower cholesterol. When combined with a low fat diet, blueberries have also been shown to reduce liver mass (an enlarged liver is linked to obesity and insulin resistance, a hallmark of diabetes).
4. Contributes to better urinary tract health. They contain a compound that prevents the growth of the bacteria that causes infections.
5. Proven to preserve vision and delay age-related ocular problems such as macular degeneration (biggest reason for vision loss in adults over 55) and myopia.
6. Reduces premature aging and enhances memory. The antioxidants in blueberries can prevent and heal neurotic disorders by preventing the death of neurons and brain cells. Many studies have found that blueberries significantly improve your learning capacity and motor skills as you age.
7. Contain ellagic acid, an antioxidant compound that blocks metabolic pathways that can lead to cancer.
8. Reduces the oxidation of LDL cholesterol and improves overall heart function.
9. Only 81 calories per cup and high in fiber! That means they are more filling!
10. Sweet, tangy, delicious…goes well with oatmeal, Greek yogurt, and smoothies…it’s an easy, hassle-free snack that is in season May to October! Also available frozen and still full of all those antioxidants.

Health Benefits of Spices from India

Common Indian Spices

Spices are great because they let you add a lot of flavor without adding calories. When looking at India, no country in the world produces as many kinds of spices as India. The varying climates (tropical to sub-tropical), enables the growth of almost all spices. Spices can be a dried seed, fruit, root, bark, or vegetable.

Health benefits include a supply of calcium, iron, vitamin B, vitamin C, carotene, and a ton of other antioxidants. They have very little caloric content so you can experiment with different mixtures to your hearts content.

Cardamom – Part of the Ginger family. Very aromatic and helps promote digestion. Use in veggies and curries.

Chili – use with caution if you can’t handle the heat! Can be almost any color (blue, green, orange, red, yellow, white, black).

Cumin – Part of the carrot family. It’s a great natural source of iron. You can get this crushed and in seed format. In seeds it’s a great addition to sweet potato.

Ginger – Contains heaps of antioxidants. It can help prevent the onset of sickness, calm nausea from pregnancy (and hangovers).

Nutmeg – Slightly sweet spice used commonly in Indian desserts. Good addition to soups and veggies.

Pepper – The “King of Spices” It is grown in the forests as well as along the Malabar Coast in South India.

Turmeric – known as “Indian saffron” has a distinctive yellowish color.

In San Diego you can find these spices at your local Trader Joes, Vons, Ralph’s, etc. One of the cheapest areas you can get them is in “Little India.” There are several small Indian grocery stores on Blackmountain Road (intersection of Miramar Rd.)

Ker Little India - http://www.kerlittleindia.com/ - 9520 Blackmountain Rd

Hidden Pitfalls in Your Fat Burning Plan: Potassium

Many fitness conscious people today focus their dietary plan on a higher intake of proteins from lean sources, such as chicken, and low carbohydrates. Combing this with a daily hard workout in the gym, they expect to see results – fat burning and lean muscle building. However, sometimes no matter how hard they try, they just don’t see results. Even though they are working out hard, doing cardio and eating as they think they should, they are not gaining muscle, do not notice a significant fat loss and see reoccurring health problems and injury!


Something must be missing. It is important to look at all the important elements of you diet to ensure that you are meeting your body’s daily needs.
Potassium is a good example. Though many sources say that most people do not experience a lack of potassium in their diets because it is found in such a wide variety of food sources, it is also one that can be overlooked by the most fitness-conscious people. If you are consuming a diet which gets your lean protein from poultry and is low in carbohydrates, dairy and fruits, you may not be getting enough potassium.


Potassium is an important element in our diet because:


* A diet low in potassium and high in sodium may be one of the factors that lead to high blood pressure.
* Athletes involved in hard exercise may require larger quantities of potassium-rich foods.
* Potassium is found in meats, milk, fruits and vegetables.


Potassium, along with calcium, is an electrolyte utilized in the nervous system, muscle function, fluid balance and heart, kidney and adrenal functions. A deficiency in potassium can result in weakness, fatigue and heart problems.

These are all huge road blocks in our fat burning and muscle building plans.

Some recommendable potassium-rich foods are:
Fish, such as tuna and flounder
Avocado
Cantaloupe
Dried Fruits (be careful of the sugar so use only as a supplement!)
Kiwi
Lima beans
Nuts
Spinach
Sweet Potatoes
Tomatoes
Wheat Bran
Yogurt and Milk products


If you are noticing your energy levels are declining, check to see if you are getting enough potassium in your diet. It is important to periodically check our dietary plans to make sure we are on track in all areas!


For more information on fitness and nutrition, pay a visit to Chris Keith anytime!

Health Benefits of Walnuts

Walnuts are an excellent way to add extra flavor and nutrition to most meals. Walnuts are packed full of omega-3 essential fatty acids which provide health benefits such as cardiovascular protection, promotion of better cognitive function and anti-inflammatory benefits helpful in asthma, arthritis, eczema and psoriasis (www.whfoods.com). Research has proven that by adding Omega 3’s from nuts, including walnuts, to a diet has just as much impact on blood pressure as Omega-3’s in fish. In a season where the flu scare is heightened, walnuts provide an antioxidant compound referred to as ellagic acid which supports the immune system! For every 3 ounces (100 grams) of walnuts there are more than 20 mmol of antioxidants (Blomhoff, Carlsen, Anderson, & Jacobs, 2006)!

Along with the cold’s and flu in winter time also come all of the high fat holiday meals. A study completed on two groups of individuals with high cholesterol compared the impact of adding either olive oil or walnuts to high fat meals and the effect on the individual’s blood flow. The group who added walnuts to their high fat diets actually increased blood flow by 24%, while the olive oil group’s blood flow actually decreased. (Cortez, Nunez, Cofan, Gilabert, Perez-Heras, Casals, Deulofeu, & Ros 2006). This doesn’t mean of course that we can all eat high fat meals all season long and expect to pop a handful of walnuts and counteract the negative effects on our cholesterol and blood flow. Rather, by incorporating walnuts into our every day healthy eating habits we will increase our blood flow and keep our hearts pumping for our Bootcamp 619 workouts!

Approximately 15% of the fat found in walnuts is monounsaturated fat. By adding a one ounce serving to a person can significantly improve the individual’s cholesterol profile. Walnuts also contain high levels of l-arginine, which is an essential amino acid which converts to nitric oxide and helps to allow our blood vessels to relax and keep the walls of the vessels clear and smooth (Tapsell, Gillen, Patch, Batterham, Owen & Bare 2004).

By now we all know that increasing our intake of Omega 3’s is important in a healthy diet. But what you might not know is how simple it is to actually increase the supply of Omega 3’s in your body. By eating just 4 walnuts per day, you can significantly increase your supply of Omega-3’s and if done on a consistent basis can have a long lasting effect on your overall health (Marangoni, Colombo, Martiello, Poli, Paoletti & Galli 2007). So whether it’s in your oatmeal after a good workout or grabbing a handful on your way out the door…adding a few walnuts to your diet will positively impact several aspects of your overall health!

Building Power and Reflex with Plyometrics

Most people who are interested in fitness are familiar with the concepts of strength and resistance training to increase the size and strength of their muscles. These are important for health and the aesthetics of having a healthy-looking body.



In order to ensure that your muscles and body do not only have the appearance of health but are also athletic, many people study the theories of Plyometrics.



Plyometric exercises are a type of training which improve the explosive strength and power of your muscles and body; it emphasizes their reactive power by improving the stretch reflex.



The stretch reflex is the ability the muscle has to contract following a period of lengthening. By reacting and switching gears faster, a muscle will gain more power output. Running, jumping or throwing are all actions that are preceded by a moment of stretch. The ability to flex back with a quick reaction will make you faster and more powerful. These are the principles of plyometrics.



The idea of plyometrics was introduced by Dr. Donald Chu of Stanford University. He developed the idea during his extensive studies and training in physical therapy, kinesiology and physical education.



Here are some examples of plyometric exercises:



Ankle Bounce



Stand with the knees slightly bent, feet together. Jump as high as possible, keeping the hands on the waist. Once landing on the balls of the feet, repeat.



Drop Jumps



With the arms at the side of the body, drop from the standing to the one-quarter squat position and jump explosively. As you jump, throw the arms upward. Land and repeat.



Squat Jump



Similar to the drop jump but with the hands clasped behind the head. Lower down to a parallel squat position and jump vertically. Land and repeat.



Plyometrics are an excellent compliment to weight training and one should always establish their strength routine prior to beginning plyometric exercises. These exercises should be performed about twice a week on a soft surface, such a mat or outdoors on the grass.



While performing the exercises, one should have the shortest possible contact with the ground and emphasis height or distance.



We integrate a variety of fitness methods into our workouts at BOOTCAMP 619 to ensure that our athletes are strong, fit and healthy!