Bill G. Testimonial

“Bootcamp 619 is the best full body workout you’ll ever have…EVERYTIME! I’ve lost over 30 pounds in 4 months, but better than that…my waist went down from 36” to 30”. You can’t put a price on that! I’m the healthiest & happiest I’ve been in years. In the past, I was never a fan of running. Bootcamp 619 has helped me overcome this and I’ve since participated in the End of Summer Fire Run and the MCRD Bootcamp Challenge…next in sight is the ASYMCA Mud Run! Chris continues to motivate me to be my best…Thanks, Chris!”

What is the best time to exercise?

The real answer is... Anytime! However, one should always pay attention to their body to find what the optimum time for them is. The healthiest options for working out are early morning and late afternoon.

Early Morning

It is a great way to energize your day. By exercising early, you will give yourself that boost that you may normally need from caffeine. In addition, you cannot skip a workout if you have already done it! The downside for some people is afternoon sleepiness that can be remedied by a nap or a ten minute walk.

Late Afternoon

The body is warmed up for the day. You may be able to experience your optimum challenge at this time of day; your best run time, fastest swim or heaviest weight. For some, the negative can be a tendency to skip the workout when you have had a busy day.

Evening

Proceed with caution if you prefer to workout before bedtime. It can interfere with your sleep patterns and cause a cycle of fatigue that drains your workout of energy and degrades muscle tone.

This said, there is never a really ‘bad” time to exercise; it is always positive. If you are not sure what works best for you, experiment for two weeks and see how you feel.

Come by BOOTCAMP 619 to exercise anytime!

The Principles of Strength Training

The last entry reviewed the laws of strength training as explained by one of my favorite fitness experts, Tudor Bompa. Bompa also advised on a few more principals of strength training that are very helpful.

These are important guidelines to consider when beginning any strength training program.

Principle One: Vary your training

Any fitness program requires hours and hours of dedication. It is to slip into the same routine. Not only does monotony cause you to lose motivation, but it can also stymie your progress.

The best medicine for this is variety.

Choose different exercise for each body part instead of sticking to your favorites. This will be good for both your body and mind.

Vary the speed of contraction between slow, medium and fast.

Switch between free weights, machine weights and ioskinetics.

Principle Two: Observe individual differences

No two people are the same. This applies also to their fitness plans. Everyone has different genes and athletic backgrounds. Make sure to consider this, along with your body type, when making your fitness goals. Remember that advice from a seasoned athlete or someone of a different body type, though well-intentioned, may not be useful. If you have difficulty identifying your unique situation, seek the help of a fitness professional who is more familiar with these differences.

Principle Three: Employ step-type loading

According to Greek mythology, Milo of Croton, in his decision to become the strongest man in the world, began lifting a calf every day. As the calf grew, so did Milo’s strength. This could be recognized as “step-loading.”

A key to increasing strength though is to also follow increased training load with a period of “unloading” so that the body can adapt to the new, more intense stressors but regenerate itself.

Come by BOOTCAMP 619 and see our success stories for yourself!

The Laws of Strength Training

It is understandable that people get excited about a new fitness program when they begin to see results. Often, a new athlete will start on a program and see phenomenal results almost immediately. It becomes very tempting to dive in head first without thinking through what you are doing or really understanding how to do it.

This can often lead to injury and back-tracking, which can ruin any beginner’s chances at real success.

There are three basic laws that any athlete must follow to proceed to a more comprehensive training program without injury. This theory comes from one of my favorite fitness authors, Tudor Bompa.

Law One: Before developing muscle strength, develop joint flexibility To perform most strength training exercises, one needs a full range of motion around the major joints. Many joints are actually compressed by weight and barbell exercises, which can lead to strain and pain if the joint is not prepared. Make sure to properly stretch around all major joints prior to and after exercise. Prior to starting a weight lifting plan, make sure to prepare the body with a good stretching and cardio routine for a few weeks.

Law Two: Before developing muscle strength, develop the tendons

Tendons are a key support system to the muscles. It is necessary that they are stretched to give the muscle the capacity to grow. Without healthy tendons, the muscle may grow, but not have a good foundation to support it – much like building a house on sand. Develop these tendons for a significant period of time before making heavy weight gains. Patience will pay off.

Law Three: Before developing the limbs, develop the body’s core

All of your muscle groups – legs, arms, chest, etc – are held together by your core. The trunk is a series of abdominal and back muscles running in all directions. They provide the real foundation to the body. Big arms, a wide chest or massive legs may look great, but they won’t be sustainable without a strong core.

Stop by BOOTCAMP 619 anytime for more guidance on strength training, fitness and nutrition.

Lacey Nordblad testimonial

I have to say that one of the hardest things about leaving San Diego (to come live in the middle of nowhere Jacksonville Fl... :) is not being able to continue coming to bootcamp. I started on May 10th at 174 pounds and on my wedding day, August 22nd was 159 pounds. I felt great and was so happy with my accomplishment. What I take away from the program was a better understanding of how my body works and what I need to feed it to stay healthy and fit for life, not just for my wedding. I have nothing but positive feedback to give you about your program. I think that I responded well to it because I like being pushed and I know that for me to push my limits, I need someone there encouraging me. My favorite days were at the park because I like the high intensity cardio/endurance workouts but it was also nice to switch it up and focus more on strength in the gym.

9 FOCAL POINTS OF NUTRITION BY CARA TEDONE

Phytochemicals

Phytochemicals are chemical compounds like beta-carotine that occur naturally in plants. The quote, “An ounce of prevention is worth one pound of cure,” comes to mind when I research about phytochemicals. This is because Phytochemicals are not necessary for sustaining life; however, they help prevent diseases like certain types of cancer, urinary tract infections, reduce menopausal symptoms, and reduce osteoporosis. Phytochemicals include antioxidants (onions, leeks, fruits, carrots, tea, grapes, etc.), hormonal actions (soy), stimulation of enzymes (cabbage, soy, beans, citrus fruits, and cherries), interference with DNA replication (hot peppers), anti-bacterial effect (garlic – good thing I do love garlic), and physical action (cranberry). Most of our natural foods contain phytochemicals, except for sugar and alcohol. Phytochemicals are necessary for maintaining a healthy lifestyle because they are the prevention we need in order to stay clear of life threatening diseases.

Low-Glycemic Index Carbohydrates

Instead of having a low carbohydrate diet, everyone is changing to a low-glycemic carbohydrate diet. Glycemic levels are assigned according to how fast or slow they raise blood glucose levels. The higher it raises glucose levels the higher the number. All carbohydrates release glucose into the blood stream, and some do it faster that others during digestion, those foods have a high Glycemic index. Low glycemic carbohydrates keep our blood lipids and insulin levels at a healthy level, which keeps our liver running smoothly. The diets have changed because a low-glycemic index is a healthier option to dieting, and it allows people to eat fruits and simple carbohydrates so they have a larger food choice. I believe eating low-glycemic carbohydrates will be important for me because my family has a history of liver problems. My grandma has cirrhosis of the liver, and barely drank during her lifetime, so now I think it because she ate many high glycemic carbohydrates. Low glycemic carbohydrates are grainy breads, most fruits and vegatables, milk, fish, eggs, meat, brown rice, some cheeses, nuts, and cooking oil.

Probiotics

Probiotics are dietary supplements of live microorganisms that are basically “good” bateria. Though we do not need probiotics, it does assist with digestion and helping protect against harmful bacteria. Probiotics are found in yogurt, milk, miso, some juices and soy drinks. Lately there have been multiple studies to see if probiotics actually help treat and prevent diseases. They have found that it helps treat diarrhea, prevent urinary tract infections and yeast infections, treat irritable bowel syndrome, reduce bladder cancer recurrence, shorten duration of intestinal infections, prevent and treat colon inflammation after surgery, and prevent eczema in children. Probiotics improve general health.

Fiber

Fiber is the indigestible part of plant foods that pushes through our body and absorbs water and eases defecation. Fiber can be insoluble and soluble, and both are not digestible and still absorb water to soften stool. After research, they have found that fiber reduces heart attacks, high blood pressure, obesity, and diabetes. Researchers are still unsure as to why fiber prevents these diseases. It has also been found that a diet rich in fiber will allow for more weight loss. Fiber has been show to reduce hunger cravings because it moves slowly in the small intestines. It is recommended that at my age (24) I should be consuming 25 grams of fiber a day. Foods that are high in fiber are whole grain and whole-wheat products, dried fruit, apples, avocados, bananas, blackberries, oranges, peaches, pears, raspberries, strawberries, broccoli, beans, carrots, corn, almonds, peanuts, black beans, kidney beans, soybeans, and more.

Essential Fatty Acids

The essential fatty acids are Omega-3 and Omega-6; Omega-9 is a fatty acid, but it is not essential. Their name says it all, they are the good fats that are essential to our body. Most people are Omega-3 deficient because of our over consumption of processed foods. Essential Fatty Acids support the cardiovascular, reproductive, immune, and nervous systems. The human body needs essential fatty acids to manufacture and repair cell membranes, allowing the cells to stay healthy and repel waste products. Essential Fatty Acids are also important for regulating blood clotting, heart rate, blood pressure, conception, and fertility. I find it interesting that Essential fatty acids are important in conception and fertility because one of my biggest fears is not being able to have children, and now I feel like I know the secret to improving my fertility. Finally, Omega-3 and Omega-6 help prevent heart attacks, cancer, asthma, lupus schizophrenia, postpartum depression, accelerating aging, stroke, obesity, diabetes, ADHD, and Alzheimer’s. Foods that include fatty acids are flaxseed oil, soybean oil, walnuts, sesame seeds, avocados (my favorite), canola oil, salmon, mackerel, albacore tuna, anchovies, olive oil, chicken, and more.

Minerals

Dietary minerals are inorganic substances. Our body needs an adequate amount of dietary minerals for vital body processes and body developments. The major minerals needed are calcium, iron, magnesium, phosphorus, potassium, selenium, sodium, and zinc. Calcium is the mineral that is needed in the greatest quantity. Calcium helps build strong teeth and bones. It is also important for our muscle functioning, as well as our nerve functions. Calcium deficient people will have rickets, poor bone and teeth formation. Iron is used to be a carrier of oxygen to cells in the body. Iron also decreases infection in the body and helps the healing process. People who have are iron deficient are anemic (which I am always borderline anemic). Vitamin C foods help iron absorb in the body. Magnesium works with Calcium and helps build strong bones, as well as maintaining a healthy heart, and releasing energy and absorbing nutrients. Phosphorus releases energy and regulates protein activity. Potassium corrects cell functions, regulates body fluids, and regulates nerves, heartbeat, and blood pressure. Selenium is important for normal growth, fertility, thyroid action, and healthy skin and hair (but selenium is deadly in excess). Sodium regulates body’s fluids, and nerve and muscle activity (but it can lead to high blood pressure and heart disease). Finally, Zinc is essential for normal growth and development, healthy reproductive system and fertility, healthy fetal development, healthy skin, and a strong immune system.

Antioxidants

An antioxidant is a molecule that is capable of slowing or preventing the oxidation of other molecules. While I was in the non-science version of organic chemistry at UCSD, I learned that tumor cells are caused when the proto-oncogene cells become oncogenes. Proto-oncogenes are normal genes, and genes die and form new ones (this cycle is called apoptosis). When the proto-oncogenes become oncogenes they stay alive and damage the cells instead of dying, hence the reason why a tumor starts to form. Antioxidants are organic ions with unpaired electrons. Therefore, the antioxidants will pair up their electrons with damaged cells to repair them. Foods that contain antioxidants are Vitamin A foods like, dark green leafy vegetables, carrots, and some fruits (garlic, broccoli, spinach, soy). It can also be found in Vitamin C foods that can be found in citrus fruits (berries, red grapes, tomatoes).

Vitamins

Vitamins help your body grow, develop, and work properly. Vitamins are organic compounds required as a nutrient in organisms. Vitamin A, B, C, D, E, and K are essential to development and sustaining a healthy lifestyle. Vitamin A plays a large role in our eyesight. It also aids in healthy skin. Foods that are rich in Vitamin A are milk (fortified with Vitamin A), liver, orange fruits and vegetables (carrots, cantalope, sweet potatoes), and dark green leafy vegetables (spinach, kale, collards). Vitamin B has four different kinds, B-1, B-2, B-6, and B-12. Vitamin B aids in metabolic activity; meaning, it helps release energy. This group also helps make red blood cells, which carry oxygen through our body. Foods that are rich in Vitamin B are whole grains such as wheats and oats, fish and seafood, poultry and meats, eggs, dairy products, leafy green vegetables, beans and peas. Vitamin C keeps body tissues in good shape, and it helps heal cuts quicker. It also helps us resist infection. Vitamin C rich foods are citrus fruits, cantaloupe, strawberries, tomatoes, broccoli, cabbage, kiwi fruit, sweet red peppers. Vitamin D foods help maintain strong bones and teeth. Foods that are rich in Vitamin D are milk fortified with Vitamin D, fish, egg yolks, liver, and fortified cereals. Vitamin E maintains body tissues in our eyes, liver, and skin. It also protects our lungs from pollution. Foods that are rich in Vitamin E are whole grains such as wheat and oats, wheat germ, leafy green vegetables, sardines, egg yolk, nuts and seeds. Finally, Vitamin K helps clots our blood so we stop bleeding when we get a cut. Foods rich in Vitamin K are leafy green vegetables, dairy products, broccoli, and soybean oil.

Proteins

A protein builds up, maintains, and replaces the tissues in your body. For example, it helps support your muscles, your organs, and your immune system. Proteins also help build your hemoglobin, which carries oxygen to your red blood cells. Proteins also keep your heart healthy. When we eat a protein our digestive juices go to work. They break the protein down into amino acids. The amino acids are then used to maintain our muscles, bones, blood, and body organs. Proteins from animals, such as meat and milk are complete proteins because they include all 22 different types of amino acids. Most vegetable proteins are incomplete because they lack some of the amino acids our body needs to stay healthy. To figure out how much protein someone needs in a day, we take our body weight and divide it by two!

Fat Burning Foods You May Not Have Considered

When you are trying to burn fat and improve your body content, the foods you put into your body is just as important as the exercise you put out. Aside from the obvious strategies of avoiding fatty or fried foods and simple carbohydrates that can turn into body fat very easily, gaining a higher level of understanding of how you fuel your body will help you burn the fat that you already may have much faster.

Fruits as Fat Burning Foods

When you need a quick burst of energy or are craving something sweet, your body asks you for sugar. You can replace your bodies need for simple, processed sugar by eating more fruit. Not only will you avoid the unnecessary calories of sugary snacks that keep you on the treadmill longer, your body will respond positively to the infusion of natural sugars from fruits. The cravings you may feel for a cookie or something sweet will subside. In addition, fruits are high in the nutrients and antioxidants that your body requires to stay healthy and young.

Green Apples

A medium sized green apple has about six grams of fiber to help your digestive tract. They have no sodium and are packed with vitamins and minerals. You can fill up on one as a snack to alleviate the mid-afternoon doldrums.

Peaches

Though they are not always in season, they are delicious and low in calories. They have a healthy serving of vitamins A and C.

Pineapple and Papaya

Many tropical fruits have disease-fighting properties. Pineapple also contains bromelain, an enzyme that helps break down protein. Many detoxification flushes use pineapple as a way to rid the body of toxins and aid in weight loss. Papaya is excellent for your digestion.

Limes

Limes are a great seasoning alternative. It is a refreshing way to dress a salad and avoid the extra calories of commercial dressings. It is a great alternative for seasoning chicken, seafood and even beef.

Vegetables as Fat Burning Foods

Aside from being a great source of vitamins, minerals and fiber, vegetables are also an excellent, low-calorie filler for your meal. In general, vegetables are low in fat and high in nutrients. Many vegetables, such as broccoli, can be considered “free foods” which can be eaten anytime and do not add to your daily caloric intake.

Artichokes

The unsung hero. It is flavorful, nutritious and widely under-used. A medium sized artichoke can give you more than four grams of protein and six grams of fiber. Sautee or grill the leaves for a delicious treat.

Tomatoes

Tomatoes are at the top of my list of favorite vegetables (even though they are really a fruit). They have more vitamins than most vegetables and have large amounts of lycopene, which is believed to fight cancer. Tomatoes are low in calories, which make them great for fat-burning.

Seafood for Fat Burning

Usually, if it comes from the ocean, you can’t go wrong. Some fishes, such as salmon, can be higher than others less fatty fish, such as white tuna, but even so, it will be leaner than beef or pork.

Shrimp

Shrimp is a great source of protein and an excellent fat-burner. An average portion of shrimp has more than 15 grams of protein. It can be cooked in so many ways that it can easily become a fat-burning diet staple. Always delicious, whether stir-fried or skewered with vegetables or tossed in a salad.

Tuna

Whether canned or fresh, tuna offers a big portion of protein and has minimal cholesterol. It can help you get the protein you need to maintain lean muscle mass without the added fat.

For more information on how to burn fat, come into BOOTCAMP 619 today!

9 FOCAL POINTS by Hilda Cruz

Probiotics

Probiotics are often described as the “good bacteria” that live in the intestinal tract and act to protect against the “bad bacteria”. Good bacteria acts as a barrier between the bad bacteria and your body. In a healthy body, the amount of good bacteria is much greater than that of bad bacteria hence creating a protective layer and preventing the bad bacteria from cultivating. An unhealthy lifestyle, along with other contributing factors such as antibiotics, chlorine in drinking water, foods high in fat, the aging process, cigarettes, alcohol, and even stress are detrimental to the balance between good and bad bacteria.

Vitamins

Vitamins are organic substances best found in food. Vitamins fall into two categories, water-soluble and fat-soluble. Water-soluble vitamins are dissolved by the water in our bodies, or cells, and are more easily removed from our bodies. On the other hand, fat-soluble vitamins do not dissolve with water and can be toxic if consumed in excess amounts. Fat-soluble vitamins are stored in our bodies longer and can be harmful if taken in excess. The best way to satisfy vitamin intake is through the consumption of food. According to Chris Keith of Bootcamp619, “A simple rule one can follow…is to consume the most colorful vegetables and fruits”. Supplemental vitamins are just that, supplemental!

Minerals

Minerals go hand-in-hand with vitamins by providing nutritional content necessary I our bodies that promote health. Minerals differ in that they are inorganic substances. Some minerals are easily absorbed and transported through the body while others require interaction with other substances. Minerals include sodium, chloride, potassium, calcium, phosphorus, magnesium, iron, zinc, selenium, iodine, copper, manganese, fluoride, chromium, and molybdenum. Minerals also fall into two categories, major minerals and trace minerals. The difference between the two lies in the intake amount the body needs to maintain a healthy state.

Anti-oxidants

Anti-oxidants are nutrients that help fight sickness and disease cause by harmful free-radicals. As our bodies carry oxygen through our cells a mutation to these cells occurs. Some mutations are harmful to our body and can develop into diseases and even cancer. Antioxidants limit the amount of damage caused to these cells in the mutation process and even prevent these harmful cells from reproducing.

Essential Fatty Acids

The body needs essential fatty acids, or “good fats”, in order to make and repair cell membranes. The human body cannot produce its own fatty acids and therefore must be consumed through the diet. Essential fatty acids are separated into two groups, omega 3 and omega 6. Omega 3 is considered polyunsaturated, or PUFA, and omega 6 is considered monounsaturated, or MUFA. Both types are essential to the body and support the cardiovascular, reproductive, immune, and nervous systems.

Fiber

Dietary fiber pushes food through the body’s digestive system to ease defecation. Fiber can be either soluble or insoluble. Both forms are non-digestible carbohydrates that promote against disease. Soluble fiber observes water as it passes through the body and changes its form. Insoluble fiber passes through the body pretty close to the form at which it is consumed.

Phytochemicals

Phytochemicals refers to the chemicals found in fruits and vegetable that are created by nature. They work with other nutrients to aide good health and protect from disease.

Lean Sources of Protein

Along with the other nine focal points of nutrition lean sources of protein play a crucial role in this program for a number of reasons. First, the fact that lean sources of protein slow down the process as food moves through the body leads us to the second reason. Second, lean sources of protein leave you feeling full for a longer period of time, which makes it easier to stick to the goal calorie intake. By feeling full longer, a person is less likely to constantly snack or consume more food. Third, lean sources of protein include foods such as turkey, chicken breast, fish, egg whites, etc. which are low in calories. The combination of the three points above means that the body uses more energy to digest the foods that fall under this category.

Low Glycemic Carbohydrates

Carbohydrates can be detrimental to a person’s effort to loose weight along with other side effects. The reason being that a quick rush of “energy” produced in the body can lead to a quick drop in glucose levels to lower than normal. The measurement of this high and low is measured by the glycemic index. Although carbohydrates are often believed to be bad, there is actually a need for your body to consume a certain amount of low glycemic carbohydrates. The low glycemic index refers to the slow absorption of glucose into the body followed by a moderate rise in glucose levels leading to a gradual drop back to the normal level.

The Benefit of Food Journals and Activity Logs

Studies have shown that people who write down their goals are more likely to actually do them. There is something to be said for the accountability one feels when they make a commitment to themselves by writing something down. The same can be said when it comes to your fitness goals. A key element that we promote at BOOTCAMP 619 is for all members to keep a food log and exercise journal.

A food log is a daily record of all the food you have eaten, including the time of day, the portion size and nutritional content of the food.

An exercise journal is a similar concept. It is used to track the exercises that you have performed in that workout, including the number of sets, the repetitions per set and the weights used.

These tools will help you reach your fitness goals by tracking your progress, as well as help you note when you may be back-tracking. You will be able to easily identify the progress you are making in your fitness plan and be able to congratulation yourself properly. By watching your food intake and paying attention to how it affects your energy level, your workout and your body fat, you can see which foods have the best affect on your body and will help you meet your goals. By tracking your exercises, you can see many of the same affects in body fat and muscle mass and also ensure that you are not getting too much “routine” in your exercise routine by making sure that each week you are varying your exercises properly.

The Food Journal

Many find it challenging to keep up with their food journal. However, it is key to ensuring that you meet your dietary goals. This way, you can discover patterns in your eating and uncover opportunities for improvement or change.

A study was performed on 1700 overweight adult participants that kept food journals and were encouraged to eat a healthy diet and be physically active. At the end of the study, those who had written down everything they ate lost about twice as much weight as those who did not consistently write down their food intake.

There are too ways to keep a food journal. One method is to map out all the foods that you will eat during the day and stick to that diet. This is a good method for those who are able to prepare their own meals and take their lunch (and snacks) to work. This will ensure that you are getting the proper nutrients (protein, fat, carbs) that you need. However, the challenge is to stick to the plan. If someone offers you something, you have to make sure to go back and include it in your results!

Another method is to write down and calculate your results at the end of the day. A challenge in this method can be to remember and include everything you have consumed. You may want to carry a small notepad with you to write it all down. Remember that if you cheat by not writing something down, you are only cheating yourself!

Some people use their journal to track calories, protein, fat and carbs for each item. Make sure to also pay attention to the times that you are eating certain foods. Your body will react to each food type differently at different times of day. Consult with your fitness professional for some ideas that fit your goals.

The Exercise Log

Studies have shown that keeping an exercise log is a great way to maintain a consistent workout plan. By planning your workout before start, you can ensure that you will hit all body parts and muscle groups and get a balanced workout. Make sure to identify what body part or muscle group you are working on that day and find exercises that are suitable. If you are at a busy gym, it can also help you identify other options when a machine or weight area is occupied. Pay attention to your energy levels before and after your workout to help determine the best times for each type of exercise and muscle group.

By watching the number of repetitions and weights you are able to perform, you can determine if you are making gains in weight loss or muscle building. For example, if you have been bench pressing a certain weight and reps for a few weeks, you can challenge yourself by increasing the weight. When you get to the higher weight and are able to do the same high reps, you know it is time to challenge yourself again. The same can be done for exercises like running by tracking your distances and times.

Journals can help your motivation. If your goal is weight loss, but you aren’t seeing the scales tipping in your favor, you may be able to identify a gain in muscle by watching your exercise journal and avoid unnecessary disappointment.

Food journals and exercise logs can be used in conjunction with each other. If you are going for a big run, pay attention to your food journal and make sure to include healthy whole wheat carbs early that day. By writing it down, you can make sure that you go in those carbs without going over your daily calorie goal. Make sure to tailor your journals to your personality to ensure that you will keep them up. Of course, the more detail the better, but if that is not your forte, keep it simple just do it! If you are more detail oriented put down as much detail as you can, as long as you stay focused on your goal.

BOOTCAMP 619 is always open to new members. Come in and try us out. We not only provide a challenging workout like none you have ever experienced, but also give valuable information on how to have a healthy lifestyle to sustain your results.

Complete Proteins and Protein Efficiency

Proteins can be divided into the two categories of complete proteins and incomplete proteins. The definition of a complete protein is that it has all of the eight essential amino acids (nine are essential for children). They are called essential because they are not manufactured by the body.

An incomplete protein may be missing one or more of the essential amino acids, but it is possible to complete them by combining them with other food sources. Animal sources, such as meat, poultry and fish tend to be complete proteins, while most plant sources are mainly incomplete. Complete proteins are derived from animal foods such as meat, fish, poultry, cheese, eggs, yogurt and milk. Gelatin is an exception that is derived from an animal source, but is incomplete.

A complete protein will contain the following essential amino acids per gram of protein:

Tryptophan (7mg), Threonine (27mg), Isoleucine (25mg). Leucine (55mg), Lysine (51mg), Methionine+Cystine (25mg), Phenylalanine+Tyrosine (47mg), Valine (32mg), Histidine (18mg)

Even fruits, vegetables, grains, beans and nuts, though low or lacking in one or more of the essential amino acids they can be completed by eating them in combination to make a complete protein; one example is beans and brown rice. The soybean is an exception. It is an example of a complete protein from a plant source. Tofu, which is made from the soybean, is an excellent source of complete protein and can be used as a meat substitute. However, those on a vegetarian diet should be cautioned to make sure they they have a good variety of proteins and always take care to complete their proteins by combining different sources to ensure that they are getting a balanced diet.
One should also consider the efficiency of their protein intake.

Different sources of complete proteins will have different protein densities, as well as fat and calories. If you are looking to burn fat, make sure to have a lower calorie, lower fat protein complete protein source such as white fishes or poultry.

Protein per 100g (3.5 oz) in weight

Bluefin Tuna 29.91g

Chicken, Dark Meat 28.99g

Turkey, White Meat 28.48g

Halibut 26.69g

Cooked Trout 26.63g

Cooked Salmon 25.56g

Freshwater Bass 24.18g

Flounder 24.16g

Turkey 23g

Chicken, White Meat 16.79g

Tofu 17.19g

Lentils 9.02g

Yogurt 3.47g

If your goal is to gain muscle mass and are not concerned about fat loss, you may want to choose a protein that is higher in fat and calories.

Protein per 100g (3.5 oz) in weight


Beef Topround, Lean 36.12g

Beef Top Sirloin, Lean 30.55g

Beef Tenderloin, Lean 28.51g

Lamb Cooked 24.52g

Beef T-bone 24.05g

Hamburger 80% lean 24.04g

Pork Chop 21.91g

Peanuts 23.68

Almonds 22.09g

Fried Egg 13.63g

Walnuts 15.03g

The important lesson is to choose your protein wisely in order to optimize the results of your diet and exercise plan.

If you are interested in more information on how your dietary plan can work in conjunction with your fitness goals, consult the fitness expert at BOOTCAMP 619.

9 Focal Points of Nutrition by Dora S.

Focal Points of Nutrition

PROBIOTICS

Probiotics are live microorganisms (bacteria). Most probiotics are bacteria similar to those naturally found in people's guts,Resident beneficial bacteria live in the intestines.. They improve digestion and maintain a healthy bacterial balance in the stomach and promote a healthy digestive system, healthy bowel activity and serve as a dietary support for the immune system. They can be found in foods and dietary supplements. The best known forms are the lactic acid bacteria and yeast. Probiotics can help replace the lost bacteria. Different probiotics provide different health benefits, a food or dietary supplement, such as a yogurt containing live bacteria, foods or supplements that contain live, active bacteria. They are often called "friendly" or "good" bacteria. Probiotics may reduce allergic reactions by improving digestion or by influencing the immune system or both. Evidence shows that probiotics consumed by healthly people may better enable them to stay healthy.

VITAMINS

All natural vitamins are organic food substances found only in living things, that is, plants and animals. With few exceptions, the body cannot manufacture or synthesize vitamins. They must be supplied by the diet or in dietary supplements. Vitamins are essential to the normal functioning of our bodies. They are necessary for growth, vitality, health, general well being, and for the prevention and cure of many health problems and diseases. The term vitamin is derived from the words vital and amine, because vitamins are required for life and were originally thought to be amines. Although not all vitamins are amines, they are organic compounds required by humans in small amounts from the diet. An organic compound is considered a vitamin if a lack of that compound in the diet results in overt symptoms of deficiency. A lot of people think vitamins can replace food, they cannot. In fact, vitamins cannot be assimilated without ingesting food. That is why they should be taken with a meal. Vitamins regulate metabolism, help convert fat and carbohydrates into energy, and assist in forming bone and tissue. There are two types of vitamins; fat soluble and water soluble.

MINERALS

Minerals are inorganic elements, some of which are essential nutrients required in small amounts by the body for health. Calcium is found in dairy products and leafy vegetables, Phosphorus is found in milk, cheese, nuts, and cereal. Magnesium is found in nuts, legumes whole grains, dark leafy greens and milk. Iron is found in whole grains, potatoes, egg yolks, green vegetables and dried fruit. All these minerals differ from vitamins in the amount the body can absorb and in the extent in which they must be specially handled. Some minerals are easily absorbed into the blood, transported freely, and readily excreted by the kidneys. Other minerals must have carriers in order to be absorbed and transported. Minerals may bind with other substances or interact with other minerals limiting their absorption. Sodium, potassium and chloride are most recognized for their aid in maintaining the body’s fluid balance. Calcium, phosphorus and magnesium are recognized for their role in aiding bone and teeth structure, bone growth and health. Phosphorus and magnesium contribute to many reactions in the body involving glucose, fatty acids, amino acids, and the vitamins.

ANTI-OXIDANTS

Oxidation is when oxygen interacts with all cells of any type. This causes changes in the cells and is completely natural, when oxidation occurs with the cells on our body, a small percentage of cells become damaged in the process and may become problematic. Problematic cells contain mutated DNA and can set off a negative chain reaction as they reproduce other mutated DNA cells quickly. For example, when a damaged cell oxidizes a fatty acid, it damages that fatty acid cell which then damages another. The attacks can overwhelm the body’s defense to these sort of damaged cells and can cause chronic diseases such as cancer, Alzheimer’s disease, Parkinson’s, and heart disease. Anti-oxidants help keep them under control by limiting the damage to your cells. Each type of antioxidant works to either prevent the cells from reproducing or stop them after they have started. Vitamin C helps prevent the cycle from starting, while Vitamin E breaks it once it has started. Anti-oxidants can be found in fruits (berries, grapefruit, prunes, apples, cantaloupe, kiwi, etc) and vegetables (broccoli, cauliflower, carrots, asparagus, green peppers, pumpkin, squash, spinach, etc.)

ESSENTIAL FATTY ACID

Essential Fatty Acids are categorized in two main groups: Omega-3 and Omega-6. Omega-3s are used in the formation of cell walls, enabling them to be flexible and improving circulation and oxygen uptake. Omega-6s improve diabetic neuropathy, rheumatoid arthritis, and help in cancer treatment. Both types support the cardiovascular, reproductive, nervous and immune systems.Essential Fatty Acids also known as the good fats, are necessary fats that humans cannot produce on their own and therefore need to be obtained in their diet. The body needs Essential Fatty Acid to manufacture and repair cell membranes. They enable the cells to achieve their optimal nutrition while ridding themselves of harmful waste products. One of the main functions of Essential Fatty Acids is the production of lipid compounds, which help control heart rate, blood pressure, fertility and blood clotting. Essential Fatty Acids have a particular role in the proper growth of children’s neural development and maturation of sensory systems. Essential Fatty Acid deficiency and Omega 3/6 imbalance is linked with serious health problems such as cancer, heart attacks, asthma, stroke, diabetes, and obesity, among others.

FIBER

Functional fiber is isolated, non-digestible carbohydrates that have beneficial physiological effects in the human body. It is present in all plants that are eaten for food, including fruits, vegetables and grains. The total fiber is the sum of these two fibers. Fiber Soluble fiber partially dissolves in water, and can be found in oats, beans, peas, soybeans, apples, bananas, barley and some vegetables to name a few. Insoluble fiber does not dissolve in water and increases the movement of material thorough the digestive tract. Insoluble fiber can be found in whole wheat foods, bran, nuts, seeds, and in the skin of some fruits and vegetables. Fiber has been found to help the long-term complications from diabetes or prevent diabetes altogether, by keeping blood sugar levels under control.

PHYTOCHEMICALS

Phytochemicals with antioxidant activity can be found in onions, garlic, fruits, carrots, vegetables, and tea among others. In foods, phytochemicals impart taste, smell, colors, and other characteristics. In the body they can act as antioxidants, mimicking hormones, and suppressing the elements of diseases. They may also help reduce osteoporosis, stimulate certain enzymes (which can help reduce the risk of breast cancer) interfere and prevent the bond of pathogens to the cell walls of the human body. Phytochemicals are chemicals as flavonoids, phenols and terpenes, found in plants that are non-nutritive but have qualities that protect or prevent people from certain diseases. Most phytochemicals have antioxidant activity which helps reduce the risk of certain types of cancer. Foods high in phytochemicals are also important for wellness and fighting a cold. They have also been recently discovered to help fight cancer. The easiest way to add phytochemicals into a diet is by eating more fruits and vegetables.

LEAN SOURCES OF PROTEIN

Proteins are the basis of the body’s structures (e.g. muscles, skin, and hair). The body does not store protein, and uses it to build and repair tissues, make enzymes and hormones. The body requires amino acids to produce new proteins (protein retention) and to replace damaged proteins (maintenance). Excess amino acids are discarded, typically in the urine. For all animals, some amino acids essential (the body cannot produce them internally) and some are non-essential (the body can produce them from other nitrogen-containing compounds). About twenty amino acids are found in the human body, and about ten of these are essential, and must be included in the diet. A diet that contains adequate amounts of amino acids (especially those that are essential) is particularly important when there is greater need: in early development and maturation, pregnancy, lactation, or injury. A complete protein source contains all the essential amino acids; an incomplete protein source lacks one or more of the essential amino acids. It is possible to combine two incomplete protein sources (e.g. rice and beans) to make a complete protein source. Sources of dietary protein include meat, tofu and other soy products, eggs, grain, and legumes, and dairy products such and milk and cheese.

LOW GLYCEMIC CARBOHYDRATES

The speed at which glucose is absorbed after a person eats food, the height the blood glucose rises, and how quickly it returns back to normal is referred to as the glycemic response. The ideal response would be for a slow absorption, a modest rise in blood glucose, and a smooth return to the normal state, referred to as a low glycemic response. A high glycemic response would include quick absorption, a surge in blood glucose, and an overreaction that plunges glucose levels below normal. The rate at which the body absorbs glucose is particularly important to people who have diabetes. Different foods have different effects on blood glucose and this effect can be measured by the glycemic index. The index is a method of classifying foods according to their potential to raise blood glucose. Some low glycemic carbohydrates include breads with whole grains, stone ground flour or sourdough, whole wheat pasts, vegetables (artichoke, asparagus, broccoli, cauliflower, peas, green beans, spinach, peppers, zucchini, squash, etc.,) fruits (cherries, plums, grapefruit, peaches, apricots, apples, pears, etc.,) low-fat milk products (milk, yogurt,) peanuts, snow peas, chickpeas, and beans.

M1 Oatmeal, M2 Red Snapper and Grilled Tomatoes, M3 Apple, M4 Red Snapper with Broccoli

9 Focal Points of Nutrition

9 Focal Points of Nutrition By Maggy Mitzkewich

Phytochemicals

Phytochemicals are non-nutrient chemicals produced by plants. Some evidence has shown that many of the beneficial effects of fruits, vegetables, legumes, whole grains, nuts, and herbs can be attributed to phytochemicals. Phytochemicals are not believed to be essential to optimal body function, rather, in many cases, the action of the phytochemical is a counteraction of an unrelated environmental impact on the body. Though modern pharmacology utilizes synthetic medicine, the effects traditional Chinese herbal medicine has been associated with the phytochemicals contained in the medicine. Phytochemicals may have antioxidant, hormonal, enzyme stimulation, anti-cancer, and anti-bacterial effects. Phytochemicals in freshly harvested plant foods may be destroyed or removed by modern processing techniques. For this reason, industrially processed foods likely contain fewer phytochemicals and may be less beneficial than unprocessed foods. Absence or deficiency of phytochemicals in processed foods may contribute to increased risk of preventable diseases such as atherosclerosis, heart disease, and cancer.

Low-Glycemic Index Carbohydrates

The Glycemic Index (GI) relates to the body’s blood glucose response to different foods. Each food is ranked from 0-100 based on how high and rapid the body’s blood glucose levels rise in response to consumption. Low GI foods increase blood glucose levels slowly and will sustain energy longer because blood glucose remains relatively stable. High GI foods have an almost immediate response and can raise blood glucose substantially. Low GI foods can help people lose weight, increase the body’s sensitivity to insulin, improve diabetes control, reduce the risk of heart disease, reduce blood cholesterol levels, reduce hunger, and prolong physical endurance. Ways to include more low GI foods and less high GI foods in your diet include eating breakfast cereals based on whole grain oats, barley, and bran, eating less potatoes, eating more fruits and vegetables, eating Basmati rice or quinoa instead of white rice, and eating wheat pasta instead of pasta made from white flour.

Probiotics

Probiotics are bacteria that help maintain the normal flora of the intestines. The most well-known probiotic bacteria in the intestine are Lactobacillus acidophilus which is found in yogurt. Other sources can be found in yeast, fermented and unfermented milk, miso, soy, and dietary supplements. Probiotics have been shown to provide a myriad of health benefits such as managing lactose intolerance, prevention of colon cancer, lowering cholesterol, decreasing hypertension, improving immune function, treatment of Helicobacter pylori infection (a common cause of peptic ulcers), anti-biotic-associated diarrhea, reducing inflammation, improving mineral absorption, preventing harmful bacterial growth, and reducing symptoms of irritable bowel syndrome.

Fiber

Dietary fiber is the indigestible portion of plant foods that pushes food through the digestive system, absorbing water and easing defecation. Eating fiber has many benefits for your health. Instead of being used for energy, fiber is excreted from our bodies. The two types of fiber are soluble and insoluble. Soluble fiber contains beta-glucan which forms a gel when mixed with liquid which traps carbohydrates and thereby slowing absorption of glucose. The consumption of soluble fiber has been shown to protect you from developing heart disease by reducing your LDL cholesterol levels. Insoluble fiber passes through the digestive system largely intact. Eligible sources of soluble fiber providing beta-glucan include oat bran, rolled oats, whole oat flour, and psyllium husk. The consumption of insoluble fiber reduces your risk of developing constipation, colitis, diverticulitis, colon cancer, and hemorrhoids. Health benefits of fiber consumption may include making you feel fuller faster and thus reducing appetite, lowers variance in blood glucose levels, may reduce onset, risk, or symptoms of metabolic syndrome diabetes, facilitates regularity by speeding the passage of foods through the digestive system, alleviates constipation by adding bulk to the stool, and may reduce the risk of colorectal cancer by balancing intestinal pH and stimulating intestinal fermentation production of short-chain fatty acids. Sources of soluble fiber include oat bran, rolled oats, whole oat flour, whole grain barley, dry milled barley, and psyllium husk. Some foods especially rich in the insoluble type of fiber are grapes, prunes, apple skins, pear skins, berries, celery, beets, carrots, brussel sprouts, turnips, cabbage, cauliflower, broccoli, rhubarb, red chard, asparagus, corn, pop corn, kidney beans, potato skins, and bran.

Essential Fatty Acids

These are fatty acids are components used by the body for biological processes that cannot be constructed within the body and so must be consumed through diet. The human body needs EFAs to manufacture and repair cell membranes, enabling the cells to obtain optimum nutrition and expel harmful waste products. EFAs support the cardiovascular, reproductive, immune, and nervous systems. A primary function of EFAs is the production of prostaglandins which regulate heart rate, blood pressure, blood clotting, fertility, and immune function. The two necessary types are Omega-3 and Omega-6 fatty acids which are both polyunsaturated fats. Salmon, flax seeds and walnuts are excellent food sources of Omega-3 fatty acids. Sources of Omega-6 include sunflower seeds, sesame oil, soybean oil, walnuts, and wheat germ. High heat, light, and oxygen destroy EFAs, so when consuming foods for their EFA content, try to avoid cooked or heated forms. For example, raw nuts are a better source than roasted nuts.

Minerals

Minerals are inorganic elements that are to function and sustain life. Minerals include sodium, sulphur, chromium, copper, iodine, iron, selenium and zinc, magnesium, phosphorus, and potassium. Minerals help breakdown glucose and fatty acids and turn glucose, fats, fatty acids and amino acids into glycogen, fats and proteins. Minerals are divided into macrominerals and trace minerals. The main difference is the amount of each substance the body requires. Macrominerals require more than 100mg per day and trace minerals require less than 100mg per day. Plants incorporate minerals from the soil into their own tissues. For this reason fruits, vegetables, grains, legumes, nuts and seeds are often excellent sources of minerals.

Antioxidants

Antioxidants are nutrients which can prevent or slow the oxidative damage to our body caused by free radicals. Free radicals are molecules produced when the body breaks down food or by environmental exposures like tobacco smoke and radiation. When cells use oxygen they naturally produce free radicals which can cause damage. Antioxidants attack free radicals to help prevent and repair the damage the damage they have caused. Health problems such as heart disease, macular degeneration, diabetes, and cancer can all be contributed to oxidative damage. In addition, antioxidants can slow premature aging and the formation of wrinkles. Antioxidant substances include beta-carotene, lutein, lycopene, selenium, and vitamins A, C, & E. An eating plan containing plenty of fruits, vegetables, whole grains, and nuts can supply all the antioxidants your body needs.

Vitamins

A vitamin is an organic compound required as a nutrient in tiny amounts by an organism. A compound is called a vitamin when it cannot be synthesized in sufficient quantities by an organism, and must be obtained from the diet. Vitamins are classified as either water-soluble or fat-soluble. The 13 vitamins include 4 fat-soluble (A, D, E and K) and 9 water-soluble (8 B vitamins and vitamin C). Water-soluble vitamins dissolve easily in water and are readily excreted from the body. Because they are not readily stored, consistent daily intake is important. Many types of water-soluble vitamins are synthesized by bacteria. Fat-soluble vitamins are absorbed through the intestinal tract with the help of lipids. Because they accumulate in the body, they can build up in the body to the point of causing harm and should be consumed less frequently than water-soluble vitamins. Each vitamin has specific jobs. Some vitamins may help prevent medical problems. Deficiencies of any vitamin may cause disease development. The best way to get enough vitamins is to eat a balanced diet with a variety of foods. In some cases, you may need to take a daily multivitamin for optimal health, though vitamins may not be absorbed as easily through a pill as through food sources.

Lean Proteins

Protein is one of the basic building blocks of the human body and makes up about 16 percent of the total body weight. Protein helps build lean muscle. Muscle, hair, skin, and connective tissue are mainly made up of protein. Protein plays a major role in all cells and fluids in our bodies. In addition, many of our bodies' important chemicals such as enzymes, hormones, neurotransmitters, and DNA are at least partially made up of protein. Lean protein has a higher protein-to-fat ratio which allows for more benefits with less fat consumption. Protein takes longer for your body to digest so it stays with you longer than other food sources. This can help you stick to a low fat diet and in turn help you to lose weight by making you feel fuller longer. Fish, seafood, chicken, turkey, and legumes are all examples of lean protein.

Mercury Content in Fish

Nearly all fish and shellfish contain trace amounts of mercury. Mercury gets into water and can be converted into methylmercury. It then enters the aquatic food chain, where it collects in fish tissue.

According to the FDA and EPA, the risk from mercury by eating fish and shellfish is not a health concern for most people. However they also agree the pregnant women or woman who may become pregnant should avoid some types of fish due to this contamination.

Larger fish, such as shark, swordfish, tilefish, and king mackerel are considered to have higher levels of mercury. Ahi tuna, Orange Roughy and marlin are also considered risky.

Common fish with lower mercury content may be Anchovies, Catfish, Clam, Crab (Domestic), Flounder, Oyster, Perch (Ocean), Salmon, Sardine, Scallop, Shrimp, Sole (Pacific), Squid, Tilapia, Trout (Freshwater) and Whitefish.

These woman and young children can eat up to 12 ounces (2 average meals a week) of fish that are lower in mercury.

Mercury is the most toxic, non-radioactive element on the earth. Due to its poisonous nature, mercury can adversely affect the immune, urinary, cardiac, and respiratory and digestive systems. Some laboratory tests have shown mercury to cause Alzheimer’s-like symptoms in some affected by mercury poisoning. However, one should not give up on fish. For middle-aged and older men and postmenopausal women, the benefits of fish consumption far outweigh the potential risks when the amount of fish are eaten is within the recommendations established by the FDA and Environmental Protection Agency. The healthy fats of fish are proven to help adults with a range of issues including cholesterol and brain function. It is important to choose one’s sources wisely, and not eliminate fish from one’s diet.

For those concerned with the potential for the intake or mercury and other heavy metals, there are some homeopathic solutions, such as liquid betonies clay (for oral consumption) that, though not conclusive, seem to show results.

For more information on exercise and nutrition, consult with the fitness experts of BOOTCAMP 619 today.

The Three Most Common Postural Deviations

Postural deviations commonly begin in childhood but can also be brought on by an imbalance in the strength of opposing muscle groups. If they are left undetected, they will generally lead to bigger problems. Head tilt, shoulder tilt, hip tilt and forward head are common signals of postural deviation in adults. These can lead to shoulder humps and a hunched-over posture in older adults. The underlying concern of posture can be a lad of balance, muscle pain and skeletal stress.

Some studies have shown that over 97% of adults have some type of postural deviation that should be corrected.

Postural deviations, including forward head, forward shoulders (scapular protraction), humeral internal rotation, and increased thoracic kyphosis, have been implicated in the development of shoulder pain.

There is a relationship between postural deviations and many shoulder, neck and back pain syndromes. This is due to the theory that prolonged postural changes will cause the adaptation of soft tissues. This means that muscle tissue will lengthen or shorten inappropriately and can lead to pain.

The three most common types of postural deviations are “Forward Head,” “Protracted Shoulder Girdle,” and “Anterior Pelvic Tilt.”

Forward Head Posture

Forward head posture (FHP) is shown by a curve in the neck which causes the head to thrust forward to the shoulder, rather than the vertical ideal. The ideal posture is known as the “plumb line posture” where the head is more in line with the shoulder. The forward head posture can be in a slight, moderate or marked degree. Some studies debate as to whether this is a pathological condition or simply a variation found in the normal population. However, through supervised stretching and strengthening exercises, it can be corrected. One should exercise great causing though, as the neck can be very delicate and prone to injury and muscle spasm.

Protracted Shoulder Girdle

In time, this condition causes inflammation, nerve compression, lack of nutrient delivery, and if left untreated can even cause severe problems. An extreme example is nerve and vessel compression in the shoulder joint, which has been known to cause Brachial Amyotrophic Diplegia. This can eventually result in respiratory failure. Though uncommon, it is an example of how a simple posture problem can spread to other systems of your body. An internally rotated humerus can lead to inflammation and even node compression and immune dysfunction.

Anterior Pelvic Tilt

This is commonly indicated when the butt is arched high, causing a misalignment at the pelvis. Your chest position effects your pelvic position. The Thoracic Cage is roughly the area from your shoulders to the bottom of your ribs, and movement here causes a muscular chain reaction all the way down to your pelvis. The stability of this area is governed by many muscles, including the internal/external obliques, the lats, the transversus abdominus, and the deep muscles on the spine.

A pelvic tilt will cause the muscles of the lower limb to compensate and the knee starts to turn inward during standing, walking and squatting.

Excessive anterior pelvic tilt can be caused by seated jobs, faulty abdominal training or poor muscle balance. It can cause dysfunction in the lower extremities, lower back pain, incontinence, and abdominal distention. It is caused by weak glutes, hamstrings and abs along with tight hip flexors and quads.

All of the postural deviations can be alleviated through stretching and targeted muscle strength training. Consult a fitness expert if you are interested in correcting one of these or other postural deviations.