Josh Perez Fitness

Red meat can be part of a healthy diet, but eating too much — especially fatty cuts and processed products — raises your health risks. If you eat a lot of fatty and processed red meat, you may be setting the stage for a variety of medical conditions, including obesity, heart disease, even cancer. Here’s the scoop on what to avoid and what to eat in moderation.

The Health Risks:

Fatty red meat is high in saturated fats, which tend to raise the “bad” cholesterol in the blood, otherwise known as low-density lipoprotein (LDL) cholesterol. Elevated levels of LDL cholesterol increase your risk for coronary heart disease.

Fatty cuts of beef, ground beef (especially if less than 90 percent lean), lamb, pork, sausage, hot dogs, and bacon are all culprits. Deli meats, too, can contain high levels of fat. In addition to being linked to an increased risk of heart disease, eating large amounts of fatty red meat increases your overall calorie intake, possibly leading to excess weight and obesity.

Cancer Research:

A recent study from the National Cancer Institute (NCI) found that if your diet includes a lot of red meat and processed meat (like salami, bacon, or deli meats), rather than non-processed white meat (skinless chicken and turkey), you may have a shortened life span because of the link to heart disease and cancer. The study specifically noted that people who ate the most red meat increased their risk of death by more than 30 percent compared to those who ate the least. This included death from heart disease and cancer.

Another study highlighted the link between a high consumption of red and processed meat and colon cancer. High consumption of beef, lamb, or pork was described as 3 or more ounces a day for men and 2 or more ounces for women; high consumption of hot dogs, bacon, ham, sausage, or cold cuts was considered to be 1 ounce eaten five to six days a week for men, and two to three days a week for women. In this study, people who ate the most processed meat had a 60% greater risk of colon cancer and a 30% greater risk of rectal cancer as compared to those who ate the least.

Choosing Lean Meat:

Protein, found in meat, is an important part of a healthy diet, along with carbohydrates and the right kinds of fat. The body uses protein as its building blocks for your muscles, bones, cartilage, blood, and skin. As long as it’s not your only source of protein, lean meat is the better way to enjoy red meat. Look for cuts that have no visible fat (these often include the word “loin”) or with less marbling; opt for ground beef that’s at least 90 percent lean.

Fatty fish, such as salmon, trout, and herring. These are high in a type of polyunsaturated fatty acids (one of the good fats) called omega-3 fatty acids. Eating these fish may reduce your risk of death from heart disease.
Seeds and nuts, like walnuts and flax. These are particularly good sources of essential fatty acids. Others, such as sunflower seeds, hazelnuts, and almonds, are also good sources of vitamin E. They are all, however, very calorie-dense, so watch your portions.

Reduce Fat When Cooking:

To further reduce the amount of fat in cooked lean meat, opt to broil, bake, roast, or simmer, rather than fry. Then, drain and discard any fat released during cooking. Be aware that the NCI recommends avoiding overcooking meats, especially blackening or charring meats, because of evidence that there may be increased risk of some cancers from eating meat prepared this way.

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We all know the pleasures of a eating a good meal and how that can be followed by discomfort around the belt buckle when we’ve eaten too much. While occasional episodes of feeling bloated after eating are the price we pay for overindulgence, for some people this unpleasant sensation is an all too common occurrence. With the right nutrition adjustments and simple changes in eating habits, it is possible to enjoy food and feel good afterward.

Feeling that uncomfortable, bloated-after-eating feeling is typically caused by too much intestinal gas and or excessive contents in the intestine. This in turn makes the stomach swell and feel tight. The exact cause of bloating, however, can vary from individual to individual. Some people feel bloated after eating because they simply ate too much. The more a person eats, the longer it takes for the food to move from the stomach to the small intestine for digestion and the more bloated after eating you can feel. Or you may be sensitive to certain types of food and spices.

For people who are lactose-intolerant, consuming regular milk and dairy products can cause discomfort. In addition, too much fiber in your diet can contribute to bloating after eating.

“High fiber intakes are not a problem if you are used to them, but going from a low to high [fiber diet] too rapidly can cause temporary discomfort in some people,” says Susan B. Roberts, PhD, professor in the nutrition and psychiatry departments at Tufts University in Boston and author of The Instinct Diet (Workman). You definitely want to enjoy the health benefits of a high-fiber diet, but add fiber to your diet more gradually if you think that’s the source of your bloated feeling.

The number of calories you eat can also be a trigger. The body secretes hormones from the walls of the intestines that can cause nausea and bloating when too many calories are consumed. Try eating four to six small meals rather than three large meals a day. “Eating smaller meals can help prevent bloating,” says Joan Salge Blake, RD, clinical associate professor in the department of health sciences at Boston University. “And slow down!” Eating or drinking too quickly can cause excess air to be swallowed, which contributes to the problem, she says.

In addition, watch what you eat. “Fatty foods take longer to digest,” says Lona Sandon, RD, assistant professor in the department of clinical nutrition at the University of Texas Southwestern Medical Center in Dallas. “Also, vegetables like broccoli, cauliflower, and beans can cause more gas to be formed when digested in the small intestine.” Of course, this doesn’t mean you should avoid these healthful choices, just try to eat smaller portions of them at each sitting to see if that helps your body digest them more easily.

Here are some tips to relieve bloating after eating:

• Drink plenty of fluids, like water, to aid digestion. Sip slowly throughout the day, however; don’t chug. as that will defeat the purpose.
• Carbonated beverages and drinks like coffee that have a diuretic effect don’t count.
• Consider adding some probiotic yogurts to your diet to encourage a healthy digestive tract. Keep in mind it may take a few weeks to notice its positive effects.
• Take a walk after you eat and get adequate exercise on a regular basis; both can ease bloating and help with overall digestion.

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This is a great article that I read from the South Beach Diet. My suggestion is always stick to The South Beach Diet food that is protein rich, which will also curb your hunger. Enjoy!

With the South Beach Diet plan – South Beach Diet lifestyle you may notice that lean protein is a core part of your meal plan — and there’s a good reason why: Lean protein not only curbs hunger, but it also allows you to maintain muscle mass while losing weight, which keeps your metabolism running at full speed. Cutting back on protein during weight loss, on the other hand, contributes to a loss of muscle mass and a slower metabolism. Lean protein is also an excellent choice when it comes to satisfying hunger and keeping blood-sugar levels steady.

When it comes to protein, the best choices include lean cuts of beef (such as eye of round), ground beef (sirloin, lean, and extra-lean), tenderloin, top loin, and top round, as well as skinless turkey and chicken breast, pork loin and pork tenderloin, fish and shellfish, and soy-based meat alternatives that contain fewer than six grams of fat per two-to-three-ounce serving. Protein sources that are high in saturated fat should be avoided. These include brisket, liver, rib steaks (like prime rib), chicken and turkey pieces with the skin (as well as dark meat), duck, and goose.

Right now you can try the South Beach Diet Program that has helped 100,000′s lose weight. With a free diet profile.

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BistroMD is backed by Dr. Phil and now BistroMD introduces a first time coupon code for summer savings. You can Save 10% Off Gourmet Diet Home-Delivery Plans from BistroMD.com – Coupon code: Summer10. Enjoy!

What the BistroMD program is:

Founded by Dr. Caroline J. Cederquist, M.D. one of the few medical doctors in the country who specializes in weight loss, with the belief that a diet plan should be healthy, delicious and convenient. Dr. Caroline J. Cederquist, M.D. says it’s a proven strategy that works! Losing Weight Has Never Tasted So Good!

BistroMD also delivers on that vision by providing chef prepared, doctor approved meals that help our clients to loose weight safely. It is considered the best quality home delivery Diet Program on the market.

It’s The Best Quality Home Delivery Diet Program on the Market. For the past 15 years Dr. Cederquist and her team of registered dietitians, trained behavioral therapists and lifestyle counselors have been helping clients lose weight successfully.

BistroMD’s team of dietitians and chefs have worked exhaustively to come up with a complete system that is simple and effective. Customers order from one of our four programs and enjoy tasty, nutritious balanced meals. Just heat, eat and lose weight.

How BistroMD works:

For your convenience, once you sign up for any of BistroMD meal plans – you will continue to receive a shipment each week until you instruct BistroMD to stop, and will be charged accordingly. In a single shipment you will receive a week of meals based on your selection of either a five or seven day plan. Your weekly meal plan will be shipped via Fed-Ex within one week of your order. Exact delivery dates can not be guaranteed and vary based on your location. All orders are shipped in insulated coolers with enough dry ice to guarantee its freshness upon delivery.

Each of BistroMD’s programs includes Free Access to BistroMD team of dieticians for guidance and support, plus weekly program material that offers you the tools and teaches you the strategies you need to live a healthy lifestyle! Start your Doctor designed gourmet meals today!

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What Vitamin World is:

High-quality vitamins and supplements at unbeatable prices! The first Vitamin World store opened its doors in 1976. Headquartered in Long Island, NY, Vitamin World manufactures over 1,000 superior-quality vitamins, minerals, herbs, and other nutritional supplements in our own state-of-the-art facilities. The manufacturing facilities total over 1 million square feet and we produce supplements in every available form, including tablets, two-piece capsules, softgels, powders and liquids.

They’re high-tech laboratories are located right here in the USA, where their quality control experts can oversee every step of the manufacturing process. Their commitment to producing the highest quality products is evident in the many sophisticated tests that they perform throughout the production process. In many ways, Vitamin World has set the standard for high quality vitamin manufacturing.

The scientists and researchers in their laboratories adhere to the strictest government testing procedures to assure the potency, stability and purity of their products. Additionally, they guarantee that their vitamins and supplements are absolutely free of contaminants.
For more information please visit the Vitamin World website.

Vitamin World’s Guarantee: Vitamin World is proud of the quality of their products and want to make sure you are completely satisfied. Vitamin World guarantees every product that they sell. Vitamin World products are manufactured under even more stringent quality controls than required by federal and state agencies for food. Your satisfaction is totally guaranteed for a full year from purchase date. If you are not completely satisfied, return the unused portion with a short explanation and they will promptly refund your money for the unused portion.

Which supplements is Vitamin World designed for:

Vitamin World supplements and products are designed for toddlers to the adults. Remember, a supplement is used for exactly like it says it is, to supplement your nutrition. We use vitamins, nutrients and minerals to fill in the gaps with what we are missing from food. Taking a multivitamin, antioxidant, fat burner, muscle builder will help you to achieve your goals effectively than without.

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Nutrisystem’s new offer Get 3 weeks FREE food with Nutrisystem! I wanted everyone to know about this offer due to it’s highly popular nutrition plan and weight loss success.

NutriSystem, Inc. has been helping America get thin and healthy for the past 35 years. Through its comprehensive weight loss program, NutriSystem developed into a leader in the weight loss industry. For more information, please visit the Nutrisystem official site.

How the NutriSystem program works:

The NutriSystem program is a complete, real life solution to losing weight. The easy-to-follow plan features low Glycemic Index, “good carb” NutriSystem® Advanced™ foods with optimal amounts of protein to help keep you satisfied and your blood sugar levels stable. You eat often throughout the day, and always get perfect portions with every prepackaged entree, snack and dessert. In addition, because we know that nourishing your entire self extends beyond just what you eat, the program also includes our Mindset Makeover™ behavior modification guide created with the help of renowned weight management expert Gary Foster, Ph.D. You’ll also receive an exercise DVD by fitness expert Leslie Sansone, or NFL star Vaughn Hebron. The guide and DVD are both included in your program to help get your mind and body in gear for weight loss, too. You lose weight while learning healthy eating habits.

Product Summary:

Live counseling, both online and via telephone, replaced the embarrassing traditional customer visits and now they can avoid the sales pitch process, and created a new and extremely private way for people to deal with difficult weight loss issues! Additionally, by way of online ordering, NutriSystem could now deliver its quality food and meal programs directly to consumer doorsteps, providing them with a convenient and streamlined way to learn more sensible eating habits and can concentrate on their weight loss. Clients just log-in, decide on a recommended meal plan, order their food, and once it arrives, they’re ready to eat. NutriSystem also offers vitamins and dietary supplements to clients, to ensure that their customers receive proper nutrition while concentrating on weight loss.

NutriSystem offers 7 programs:

1. Women’s Program
2. Men’s Program
3. Women’s Silver Program
4. Men’s Silver Program
5. Women’s Type II Diabetic Program
6. Men’s Type II Diabetic Program
7. Vegetarian Program

The Workout:

The NutriSystem Nourish program is all about convenience. They sell pre-packaged meals from their website and ship them to your door. They have an ongoing deal that will supply 7 days of free food with every 28 day order (see that free deal here). This amounts to $299.95 for 5 weeks of food or $8.57 a day. In an age where foods are chosen according taste, price, and convenience. It should come as no surprise that Nutrisystem is so popular. This is effectively fast food for weight loss. If you are not prepared to eat processed food (i.e. increased sodium about 1800mg), then this is not for you.

The Nutrisystem diet is based around the glycemic index. They have options for men, women, diabetics, and vegetarians. Typical daily calorie amounts will vary from 1200 to 1500, and each days food consists of 3 meals and 2 snacks. The macro-nutrient ratios are approximately 55% carbohydrates, 25% protein and 20% fats. The have 2 additional programs for women and men over 60 – the only difference here is the addition of a 30 day supply of a FREE Nutrihance multivitamins with every 28 day order.

Also, each 28-day NutriSystem Advanced order comes with a FREE Results Kit, customized to the program ordered, and featuring the following items:

• Personalized Meal Planner
• Mindset Makeover™ behavior modification guide created with the help of renowned weight management expert Gary Foster, Ph.D.
• Exercise DVD by fitness expert Leslie Sansone, or NFL star Vaughn Hebron
• Complete online account and community access guide

The Mental Block:

The average customer stays for 7.5 weeks. This shows that NutriSystem is useful for getting back on track, but it is not a permanent answer. After finishing your stint with Nutrisystem you must go back to preparing your own meals.

NutriSystem provides heart-healthy meal plans that are low in fat, low in saturated fats, and low in cholesterol. The only foods that they offer that are high in cholesterol are a few of the egg products and there are a few items that contain gelatin (derived from pork) but these can be omitted from the program through order customization. Also, some NutriSystem entrees and desserts contain peanuts. If someone has a peanut allergy, whether mild or severe, they cannot be on the NutriSystem program.

The Result:

You will lose weight with this program. Just as long as you follow the guidelines, and are actively involved with the online community to help keep you accountable. Also, remember that following a diet is just like a golf, one bad hole can screw up your entire game!

Sponsored Links:

• Get 3 weeks of free food from NutriSystem!
• Give the gift of weight loss for the holidays with NutriSystem!
• Find high quality Men’s Vitamins and Supplements at Vitamin World. Shop Now!

An exerciser or athlete’s expectations of meal replacement formula’s are often unrealistic. This is completely understandable considering the barrage of advertisements that one encounters in the popular media (magazines and television). Like in Flex magazine, Muscle and Fiction whoops I mean Muscle and Fitness and other notable popular magazines. What meal replacement formulas are, as exactly as the name implies, meals designed for a quick absorption. I created this meal replacement formulas buying guide for the understanding of the everyday exerciser and athlete.

Currently in vogue is the high protein, low carbohydrate meal replacement. The implied or stated use and its pre- and post workout aid in creating an anabolic (muscle building) environment. All sports and exercise research shows that carbohydrates are necessary in a higher proportion than protein to facilitate recovery. Carbohydrates are absolutely necessary to replace glycogen lost during high – intensity exercise.

Additionally, the presence of carbohydrates via post workout stimulates the release of insulin, which basically is a anabolic signal, starting the cascade of events leading to protein synthesis (The rate your muscles rebuild themselves after being broken down by intense training). Protein should always be present in the meal replacement formula (but shouldn’t be the highest percentage) to supply the amino acids necessary to rebuild and increase muscle. Remember the more muscle we have – the more calories we will burn at rest and will have a smaller percentage of bodyfat.

The proper ratio of proteins, carbohydrates and fats can also optimize the anabolic environment by supporting favorable testosterone levels. Many exercisers and athletes consume high protein diets in the hopes of stimulating muscle anabolism (the process in a plant or animal by which food is changed into living tissue) yet this will actually impair ultimate muscle growth through a reduction of serum testosterone (A testosterone test measures the amount of the male hormone, testosterone, in the blood.).

For Females:

If your a female exerciser or a athlete competitor – look for “Lite Meal Replacements Powders.” Each serving typically contain less than 200 calories with smaller amounts of carbohydrates, proteins and fats. This still works well because it is nutritionally packed with essential amino acids, minerals and vitamins. Here are my top picks for meal replacement formula’s for the women exerciser and athlete.

Click on the following Meal Replacement Formulas image for a full description:

For Males:

If you are a male exerciser or a athlete competitor – look for “High Carbohydrate/Protein Meal Replacements Powders.” These meal replacements formulas contain the highest amounts of protein ranging from 39 grams of protein per serving up to 60 grams of protein per serving. These meal replacement formulas cater to men who also seek to elevate their protein intake and performance. Here are my top picks for meal replacement formulas for the male exerciser or a athlete competitor.

Click on the following Meal Replacement Formulas image for a full description:

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