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We’ve all learned through the years that a well-balanced diet is healthy for our body and critical for optimal health and performance.  Our hair is no different A mixture of protein, complex carbohydrates, vitamins, minerals and iron are all required for healthy, strong hair.

Good hair nutrition begins with getting enough protein, which is the building block of your hair. Then you need complex carbohydrates to help assemble the proteins for hair growth. Other important vitamins and minerals include B complex, which is associated with energy production and building good hair and skin issues, folic acid, B12, and zinc.

Hair follicles can have low energy levels just like we do.  Therefore, it’s very important that you eat a high protein mean at the start of each day.  Consider the following food choices for breakfast and the other daily meals in order to give you hair the healthiest opportunity to grow and thrive.

If you don’t have high cholesterol, try eating red meat twice per week.  It has the protein your hair needs, but also is full of B vitamins, iron and zinc, which are all important for healthy hair.  Bacon is another great choice as it’s also full of B vitamins, zinc and protein, but since it’s also high calorie, it’s not the best choice if you’re also trying to lose weight. Eggs and egg whites are another great protein option, especially for vegetarians or those who cannot eat red meat or bacon due to dietary restrictions.  Salmon is another great protein choice, and works great for breakfast, lunch or dinner.  You’ll find it’s also full of B vitamins, including B12, and other vitamins and minerals.

 

Just be sure to keep in mind that you should also have complex carbohydrates, which feed you energy over a longer period of time than refined carbohydrates, with your protein source at meals. Brown short-grain rice is an ideal form. It’s also a good source of B vitamins and some fiber. Whole grain choices complement your protein consumption by helping organize the proteins for the hair to utilize for optimal growth and health.

Or you can go with this option

Yours in Health
Clarence Ferguson RTSM/CMTA

 

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You must give up the entire concept of dieting on very low calories to lose weight. You’ll never lose weight permanently with low-calorie diets – it is physiologically impossible. Temporary dieting can only produce temporary results. You must use other methods. Let’s look at some strategies you can use to lose fat permanently while staying out of the starvation mode.

1. Adopt the “habit” mindset instead of the “diet” mindset

The first step towards losing fat permanently has more to do with your mindset than it does with nutrition or exercise. You have to change your entire attitude about nutrition and exercise.

Instead of adopting the mindset of short-term “diets,” you must adopt the mindset of lifelong “habits.” A habit is a behavior that you perform automatically without much conscious thought or effort.

Once a habit is firmly established – good or bad – it takes enormous strength to break it. It’s like trying to swim upstream against the current.

The entire concept of “dieting” for fat loss is flawed. When you say you’re “going on a diet”, the underlying implication is that it’s a temporary change and at some point you’re going to have to “go off” the diet.

With this type of attitude, you’re setting yourself up for failure right from the start.

2. Keep your muscle at all costs

The critical factor in turning your body into a “fat-burning machine” is to build and maintain as much lean body mass as possible. Muscle is the bodybuilder’s fat burning secret weapon!

Muscle is your metabolic furnace. The more muscle you have, the more calories you burn, even at rest.

With more muscle, you burn more calories even while you sleep. With a higher lean body mass, you’ll also burn more calories during exercise. If you put two people side by side jogging on a treadmill, one of them with 180 pounds of lean body mass and the other with 150 of lean body mass, the person with 180 pounds of lean body mass will burn more calories from the same workout.

The most efficient way to burn more calories and lose more body fat is to gain more muscle. That’s why weight training is an important part of the fat loss equation.

3. Use a small calorie deficit.

To lose body fat, you must be in negative calorie balance (a calorie deficit). You can create a calorie deficit by increasing activity, by decreasing calories or with a combination of both.

The most efficient approach to fat loss is to decrease your calories a little and increase your activity a lot.

The most commonly recommended guideline is to reduce your calories by 500 less than your maintenance level. For example, if you are female and your calorie maintenance level is 2100 calories per day, then a 500-calorie deficit would put you at  1600 calories per day.

If you’re a male with a calorie maintenance level of 2900 calories per day, then a 500-calorie deficit would put you at 2400 calories per day.

A 500-calorie deficit over seven days is 3500 calories in one week. There   calories in a pound of fat, so (in theory), a 500 calorie per day deficit will result in aloes of one pound of body fat per week.

It follows that a 750-calorie deficit would produce a loss of one and a half pounds per week and a 1000-calorie deficit would produce a two-pound per week reduction but approach that carefully to make sure you’re not losing too much muscle.

4. Use exercise to burn the fat rather than diets to starve the fat

To lose body fat, there must be a calorie deficit. Such are the laws of thermodynamics and energy balance.However, there’s more than one way to create calorie deficit. One way is to decrease your calorie intake from food.

The other is to increase the amount of calories you burn though exercise.

Of the two ways to create a calorie deficit, burning the calories is the superior method. This is because large calorie deficits cause muscle loss and trigger the starvation response.

Ironically, most people do the opposite: They slash their calories to starvation levels and exercise too little or not at all. This causes a decrease in lean body mass and invokes the starvation mechanism.

Paradoxical as it seems, the most effective approach to fat loss is to eat more (keep the calorie reduction small) and let the exercise burn the fat.

You don’t have to starve yourself – you just have to choose the right foods and make exercise a part of your lifestyle.

Here are the reasons why exercise – not dieting – is the superior method of losing body fat:

1. Exercise – aerobic and weight training – raises your metabolic rate.

2. Exercise creates a caloric deficit without triggering the starvation response.

3. Exercise is good for your health. Dieting is harmful to your health.

4. Exercise, especially weight training, signals your body to keep your muscle and

Not burn it for energy. Dieting without exercise can result in up to 50% of the Weight loss to come from lean body mass.

5. Exercise increases fat-burning enzymes and hormones.

6. Exercise increases the cells sensitivity to insulin so that carbohydrates are burned for energy and stored as glycogen rather than being stored as fat.

5. Determine your minimal calorie requirements and never drop below them – ever!

One way to ensure that you never go into starvation mode is to determine the minimum amount of calories you can eat without slowing your metabolism.

Then, use that as your rock bottom calorie number.

Because nutrition must be individualized, it is difficult to set an absolute single figure for everyone as a minimal calorie requirement,  so it is imperative to sit down with a professional to help you get as close as you can to your target number.

6. Eat more frequently and never skip meals The body interprets missed meals as starvation. Let us suppose you eat lunch at 12:00 noon and dinner at 7:00 pm.

If you skip breakfast the next day, that is 17 hours without food. This sends an unmistakable signal to your body that you are starving, even if your lunch and dinner are large meals.

Your goal should be to eat approximately every three hours. Establish scheduled meal times and stick to them. Regularity in your eating habits is critical.

By eating smaller portions more frequently, you’ll be able to eat more food than you’ve ever eaten before without being deprived or starving yourself.

Most people say they eat more on this program than they’ve ever eaten yet they get leaner than they’ve ever been before.

7. Don’t stay in a negative calorie balance long

The chances are good that you know at least one person who always seems to be on a diet. The odds are also good that although these habitual dieters may achieve some small weight losses, they are among the 95% that always gain it back.

Then, discouraged with the failure of their last diet, they quickly embark on the latest “diet of the month” and repeat the cycle.

When fat loss stops or begins to slow down after being in a substantial calorie deficit, most people panic and cut their calories even further. Sometimes this works and it breaks the plateau.

More often than not, it digs you into an even deeper metabolic rut. The best thing you can do is to raise your calories for a few days or sometimes even for a few weeks.

Your body’s weight regulating mechanism works both ways: It can decrease your rate of energy expenditure when there is a calorie deficit, or it can also increase its rate of energy expenditure when there is a calorie surplus.

When you eat more, your body burns more. A temporary increase in calories when you have hit a plateau will “spike” your metabolic rate.

It sends a signal to your body that you are not starving and that it is ok to keep burning calories.

This practice of raising your caloric intake up and down is known as “cycling” your calories (also known as the “zigzag” method).

In general, the lower you go with your calories, the more important it is to take periodic high calorie days.

We’ll take a closer look at “cycling” your calorie and macro nutrients intakes in later posts.

8. Make your goal to lose weight slowly at a rate of 1-2 lbs. per week. Be patient.

The best way to lose fat permanently without muscle loss is to lose weight slowly with a focus on exercise rather than severe calorie cutting.

We already made the suggestion to lose no more than two pounds per week. Let us take a closer look at the logic behind that recommendation.

This two-pound figure has become almost universally accepted as the standard guideline for safe weight loss.

Why? Because you can lose more than two pounds of weight per week, but you’re highly unlikely to lose more than two pounds of fat per week.

Even at two pounds per week, it’s difficult to lose 100% body fat with no loss of lean body mass!

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Clarence Ferguson RTSM/CMTA
Fysiques By Ferguson/Fit Body Club

 

It’s important that we eat plenty of different fruits and vegetables every day. Diets rich in fruits and vegetables may reduce the risk of cancer and other chronic diseases. Fruits and vegetables provide essential vitamins and minerals, fiber, and other substances that are important for good health. Most fruits and vegetables are naturally low in fat and calories and are filling. You’ve probably heard about the 5 A Day for Better Health program. It provides easy ways to add more fruits and vegetables into your daily eating patterns. It’s vital that we eat a wide variety of colorful orange/yellow, red, green, white, and blue/purple vegetables and fruit every day.

By eating vegetables and fruit from each color group, you will benefit from the essential vitamins, minerals, and fiber that each color group has to offer alone and in combination. There’s several different yet simple ways to start incorporating vegetables and fruit into your familiar and favorite meals.

You can begin your day with 100 percent fruit or vegetable juice, slice bananas or strawberries on top of your oatmeal, or have a salad with lunch and an apple for an afternoon snack. Include a vegetable with dinner and you already have about 5 cups of fruits and vegetables. You may even try adding a piece of fruit for a snack or an extra vegetable at dinner. Just make sure you have a protein with each of these meals.

Don’t be afraid to try something new to increase your vegetable and fruit intake. There are so many choices when selecting fruits and vegetables. Kiwifruit, asparagus, and mango may become your new favorite. Keep things fresh and interesting by combining fruits and vegetables of different flavors and colors, like red grapes with pineapple chunks, or cucumbers and red peppers.

Get in the habit of keeping fruits and vegetables visible and easily accessible – you’ll tend to eat them more. Store cut and cleaned produce at eye-level in the refrigerator, or keep a big colorful bowl of fruit on the table. For those of you know you won’t consciously, eat fruits and vegetables here is a good alternative that you can supplement to achieve the benefits listed above..

Check it out Here

Yours in Fitness Clarence Ferguson RTSM, CMTA

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Treadmills offers a great alternative to walking outside as well as much more versatile than outdoor walking especially in choosing your terrain and walking attributes. Treadmills are a great investment because they are easy to setup, and use. There is no special training when using a treadmill that might be necessary when using weight training equipment or other fitness machines. The price of treadmills is going to vary quite a bit. For a low end model of a treadmill the cost is going to range from 300 to 2000, for the high end people can easily drop over 5000 dollars for a deluxe model. The price varies usually due to the computer system that is present with in the treadmill. Many treadmills of the feature of recording stats including heart rate, time, calories, fat, and distance. Another feature which should be taken into consideration is the horsepower of the treadmill. For the average consumer a treadmill should offer a continuous duty rating. While some treadmills may brag about their peak horsepower which could be extremely high this means at ideals conditions the treadmill might be able to achieve that. There for it is most important to know what the motor of the treadmill can be regularly and consistently. Treadmills can also be very noisy. If noise is a concern for you then seek out treadmills which have DC motors which are significantly quieter then the alternatives.

Treadmills should be strong and stable. When you are testing out a potential treadmills for purchase make sure you are dresses as if you are actually going to exercise and wearing your running shoes. Check the rails to make sure they are properly secured and you can easily wrap your hand around them. Other things to check is if the running path and belt are large enough for you to run on. Another great feature of treadmills is that they are programmable and can be preset. This is a great way to make your exercise experience more enjoyable. Also a bottle holder and magazine rack are handy conveniences when doing a daily workout.

Take into consideration the amount of space you have to devote to your treadmill this will determine which type of treadmill is bets for you. Remember to measure your space and bring home the dimensions of the treadmill first. Most exercise equipment looks small on the sales floor but can be too big for a normal sized room. Many treadmills fold up, if you are seeking a fold up model measure the space you have to house it and buy accordingly.

For more information on how to make the treadmill more effective for Fat loss send me a message or schedule a consultation at http://www.fitness4scottsdale.com

Clarence Ferguson RTSM/CMTA

Fysiques By Ferguson/ Fit Body Club

 

 

Antioxidants are a class of nutrients that protect the body from damage caused by different factors, most importantly oxidative damage caused by substances called free radicals. Free radicals are known as “reactive oxygen species”, or ROS. They are produced when your body uses oxygen for energy. Just as fire emits smoke as a by-product, ROS are emitted from the conversion of oxygen to energy in the human body, eventually causing oxidative damage to body systems. Free radicals are also created when the body is exposed to pollution, cigarette smoke, car exhaust and other harmful environmental toxins.

There are different types of antioxidants, and most work better when paired with other antioxidants. This is called synergism. Vitamins can be antioxidants, such as vitamins C and E. The tripeptide glutathione, loosely classified as an amino acid, acts as an antioxidant, along with other true amino acids such as methionine. The raw herbs and vegetables we consume contain natural antioxidants called bioflavonoids and carotenoids, which are effective antioxidants on their own, but are more effective when synergistically combined with other antioxidants. Together these nutrients protect your cells from electron robbery at the hands of larcenous free radicals, protecting the body from disease and slowing the inevitable signs of aging.

Antioxidants are important supplements for everyone, but especially for those who exercise on a regular basis. The rational is that exercise is a highly oxidative process and, as a consequence, produces free radicals from aerobic metabolism. Antioxidant compounds help alleviate this process.

Benefits
• minimizes the damage from free radicals
• protects against cell damage
• may assist with prevention of debilitating diseases
Message me if you have any questions about how to get the benefits of Anti Oxidants  or Click here to find out about a great product I recommend.

Clarence Ferguson RTSM/CMTA

 

 

According to the United States Department of Agriculture, a healthy diet as one that Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products; includes lean meats, poultry, fish, beans, eggs, and nuts; and is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.  But just what minerals and nutrients are vital to our health and well-being?  Consider these nutrient-dense foods when you’re looking to improve your vitamin and mineral intake.

Vitamin A is needed for good eyesight and optimal functioning of the immune system.  Cod liver oil, dairy products, sweet potatoes and dark green leafy vegetables are all great natural food sources of vitamin A.

Vitamin B1, also known as thiamin, is imperative to the body’s ability to process carbohydrates.  Whole grain breads, cereals and pastas have high amounts of thiamin.

Riboflavin, or B2, can be found in fortified cereals, almonds, asparagus, eggs, and meat.  It’s used in many body processes, including converting food into energy and the production of red blood cells.

Niacin, also known as B3, can be found in lean chicken, tuna, salmon, turkey, enriched flour, peanuts, and fortified cereals. It aids in digestion and also plays a key role in converting food into energy.

Vitamin B6 can be found in fortified cereals, fortified soy-based meat substitutes, baked potatoes with skin, bananas, light-meat chicken and turkey, eggs, and spinach. It’s vital for a healthy nervous system, and helps break down proteins and stored sugars.

Vitamin B12 is needed for creating red blood cells, and can be found in beef, clams, mussels, crabs, salmon, poultry, and soybeans.

Citrus fruits, red berries, tomatoes, potatoes, broccoli, cauliflower, Brussels sprouts, red and green bell peppers, cabbage, and spinach are all loaded with vitamin C, which is vital to promoting a healthy immune system, and making chemical messengers in the brain.

Vitamin D can be found in fortified milk, cheese, and cereals; egg yolks; salmon; but can also be made by the body from sunlight exposure. It’s needed to process calcium and maintain the health of bones and teeth.

Vitamin E functions as an antioxidant and is essential to your skin’s good health. Eat plenty of leafy green vegetables, almonds, hazelnuts, and vegetable oils like sunflower, canola, and soybean to get this vital nutrient.

Folic acid can be found in fortified cereals and grain products; lima, lentil, and garbanzo beans; and dark leafy vegetables. It’s vital for cell development, prevents birth defects, promotes heart health, and helps red blood cells form. Pregnant women need to take special care to ensure they are getting enough of this for themselves and their developing baby.

Dairy products, broccoli, dark leafy greens like spinach and rhubarb, and fortified products, such as orange juice, soy milk, and tofu are all loaded with calcium. Like vitamin D, it’s very important in helping to build and maintain strong bones and teeth.

Organ meats, oysters, clams, crabs, cashews, sunflower seeds, wheat bran cereals, whole-grain products, and cocoa products are all high in copper, which aids in metabolism of iron and red cell formation. It also assists in the production of energy for cells.

Iron can be found in leafy green vegetables, beans, shellfish, red meat, poultry, soy foods, and some fortified foods.  It’s needed to transport oxygen to all parts of the body via the red blood cells.

Potassium can be found in foods like Broccoli, potatoes (with the skins on), prune juice, orange juice, leafy green vegetables, bananas, raisins, and tomatoes. It aids in nervous system and muscle function and also helps maintain a healthy balance of water in the blood and body tissues.

Red meat, fortified cereals, oysters, almonds, peanuts, chickpeas, soy foods, and dairy products are great dietary sources of zinc. Zinc supports the body’s immune function, reproduction capabilities, and the nervous systems.

Protein is the main component of muscles, organs, and glands. Every living cell and all body fluids, except bile and urine, contain protein. The cells of muscles, tendons, and ligaments are maintained with protein. Children and adolescents require protein for growth and development, and adults need it to maintain cell integrity. It can be found in foods like beans,  raw milk and meat.

The primary function of carbohydrates is to provide energy for the body, especially the brain and the nervous system. Complex carbohydrates are the best choice for a stable blood sugar level. Whole grains, legumes, and starchy vegetables are all good complex carbohydrate sources.

Essential fatty acids play a part in many metabolic processes, and there is evidence to suggest that low levels of essential fatty acids, or the wrong balance of types among the essential fatty acids, may be a factor in a number of illnesses. Good sources are fish and shellfish, flax seed, fish oils, pumpkin seeds, sunflower seeds, leafy vegetables, and walnuts.

Though this list is far from complete, it gives a good base of knowledge on which to build a healthy, well-balanced diet.

Clarence Ferguson RTSM/CMTA

Fysiques By Ferguson/Fit-body Club

http://www.fitness4sccottsdale.com

I’m often asked about “Diet Pills” and their effectiveness so I thought I’s share some relevant information about them.

Just click below

DIET PILLS A RECIPE FOR DISASTER

I love doing these post for you if you like them share them on Twitter, Facebook and whatever other Social Media sites you belong to! See you next year.

Clarence Ferguson RTSM/CMTA