Lose Weight and Stay Healthy with Kefir

    One of the best ways to stay in shape is to stay healthy.  You can’t work-out if you are sick!  In addition to trying to eat a healthy diet, I try to include Kefir as much as possible.  It is a great snack.  It is also a wonderful substitute for sweets -- and incredibly good for you.  

     Some studies even indicate that it can help you lose weight --- and more importantly for those preparing for their PT test -- it can help you lose belly fat!!!  What’s better than that?  To me Kefir tastes like a nummy yogurt shake.  I encourage you to try it.  My favorite way to eat Kefir is to freeze it and eat it like frozen yogurt.  We use an ice cream maker like this one:

    Below is an article from Leslie Goldman’s blog about the health benefits of Kefir.  Let me know if you have any questions.  I’d be happy to share my experience with you.

From Leslie Goldman:

Men's Health Editor in Chief David Zincenko recently touted a product called kefir as one of summer's six essential flat belly foods. But unless you hail from Russia or really pay attention when perusing the yogurt aisle at the grocery store, chances are, you've never heard of this 2,000-year-old nutritional rock star.

Kefir is a creamy, yogurt-like smoothie that you can drink straight from the bottle or jazz up with fruit, granola, and other fun add-ins. The taste can be addictive, but it's not necessarily sweet like the foil-lidded yogurts you're used to. It's actually tangier, more reminiscent of Greek yogurt (love Chobani!) or sour cream. Besides containing less sugar and more protein than conventional yogurt, kefir is packed with probiotics (a buzzword meaning "beneficial to life" which you've surely read about), bacteria that help maintain the natural balance of organisms in the intestines. Standard yogurts only have one or a few strains of these live and active cultures -- for instance, I'm looking in my fridge right now at a Berries N' Cream Yoplait Light, and it only lists Lactobacillus acidophilus. Next to the Yoplait is a bottle of Lifeway Lowfat Pomegranate Kefir, which contains a whopping 10 strains (Lactobacillus Lacti, Lactobacillus rhamnosus, Bifidobacterium Longum, Bifidobacterium Breve, Lactobacillus Acidophilus, Saccharomyces florentinus, Streptococcus Diacetylactis, Leuconostoc Cremoris, Lactobacillus Plantarum, Lactobacillus Case.) (Interestingly, other very popular yogurts that tout their probiotic activity, like Dannon Activia, only contain one strain of live/active cultures, Bifidus Regularis™ -- a strain which Dannon selected and named.

Some other yogurt versus kefir differences that highlight kefir's nutritional powerhouse status:
Calories: 100 (6 oz. of Yoplait) versus 160 (8 oz. of Lifeway kefir)
Fiber: 0g versus 3 grams
Protein: 5 grams versus 11 grams
Calcium: 20% Daily Value versus 30%

Besides its satiety-inducing protein, Men's Health's EIC Zincenko said he named kefir to his list of flat belly foods because its probiotics may speed weight loss. Research from the University of Tennessee has shown that consuming three to four servings of dairy products a day may help men and women shed more pounds than cutting out dairy (a common, but erroneous, weight loss tactic.) For the real 411 on kefir and weight loss, I weighed in with Jennifer Ventrelle MS, RD, a registered dietitian at Rush University Medical Center in Chicago and owner of the private practice Weight No More:

There's been a lot in the media over the past few years about low-fat dairy and weight loss. Is it true? Can adding a few servings to your diet help with weight loss and if so, how?

There have been some studies that have shown to reduce belly fat in people who consumed 3 servings of low-fat dairy products daily. The effect was not found to be as great for those individuals who got calcium from supplemental sources. The thought is that when there is more dietary calcium in the cells, fat is more likely to be burned instead of stored. 

Do you recommend products like kefir to your weight loss clients? What do you like about kefir in general or in particular?

Yes -- I do recommend this product. I tell them to get the low-fat versions and talk about the benefits of not only calcium from this product, but the probiotics as well. I do caution my clients, however, since this product is slightly high in sugar, to be sure to limit their intake to 1 cup in a sitting... especially for my diabetic clients. One benefit is that it is also high protein. I tell my clients that it can be a great snack on its own! 

Besides helping you into your skinny jeans, kefir can also be used medicinally to treat and soothe a variety of health care issues.

Immune system-boosting: For individuals being treated with medications such as antibiotics, kefir can help by replenishing protective intestinal flora which can be destroyed during treatment. (Antibiotics go after "bad" bacteria in the body but may also kill the "good" bacteria in the large intestine in the process. The result: stomach discomfort and diarrhea.) According to a November 2008 study published inAmerican Family Physician, up to one in five individuals on antibiotics stop taking their medicine before completing the full course of therapy due to diarrhea. But, researchers from Albert Einstein College of Medicine of Yeshiva University said, physicians could help patients avoid this problem by prescribing probiotics. A single-month supply of supplemental probiotics can cost between $8 and $22; a 32-oz. bottle of kefir costs about $3.00.

Lactose intolerance: Probiotic cultures "predigest" some of the lactose in dairy products, making kefir a terrific milk product for people suffering from lactose intolerance. A recent study in the Journal of the American Dietetic Association examined people struggling with lactose intolerance and found that kefir can actually improve lactose digestion. The reasoning? Kefir's live, active bacteria cultures help break down the sugars in milk. The researchers asked 15 adults to try five test foods: 2% milk; plain kefir; raspberry-flavored kefir; plain yogurt; and raspberry-flavored yogurt, each following a 12-hour fast. Study participants reported having little or no symptoms associated with lactose intolerance after eating both types of yogurt and kefir. In fact, drinking kefir reduced flatulence frequency by more than half when compared with milk.

Irritable Bowel Syndrome: IBS is not a disease, per se, but a grouping of symptoms including abdominal pain or discomfort, cramping, bloating, gas, diarrhea, and/or constipation. Dietary changes are often suggested as a first-line defense against IBS. After all, why take medication if adding or subtracting certain foods could help? Many studies show that adding certain types of yogurt -- specifically, those containing the bacteria lactobacilli and bifidobacteria -- to your diet may alleviate the symptoms of IBS. These "good" bacteria are normally found in the large intestine, but adding them to your diet can help with gas, pain and bloating, while reducing the time it takes for food to move through the intestine, saysMayo Clinic gastroenterologist Michael Picco, MD. This, in turn, may be helpful in people with constipation; probiotics may also decrease the frequency of loose stools, improving IBS-related diarrhea. In one recent UK study, IBS sufferers who received a probiotic preparation made up of multiple strains ofLactobacillus Acidophilus, Bifidobacterium Lactis and Bifidobacterium Bifidum reported significantly greater improvement in the severity of their symptoms, fewer days of pain and improved quality of life compared with those who received a placebo.

Probiotic-rich foods like kefir have also been shown to be beneficial in treating yeast infections, infant colic, bad breath, hangovers, and Traveler's Diarrhea.

Drink up!

Cure for Back Pain

     Got back pain?  A pinched nerve?  I think we may have actually found the solution for you.  It is called the teeter.  My wife’s brother got one as a gift for her.  She was having a bit of pain in her back after trying to run and get back into shape.  It was a cinch to put together and amazingly, since she has been using it, her pain is gone.

     Here is a description about how it works from a related site:

Teeter Hang Ups are a line of inversion tables designed to make it easy to recline in an inverted position by one's ankles. The user controls the degree of inversion -- from reclining just a few degrees (recommended for new users) to completely upside down. The manufacturer doesn't claim any medical or health benefits beyond temporary relief of back pain and says it's not for everyone.

Reviews say it's important to seek medical advice before using an inversion table. Persons with certain medical conditions, such as glaucoma or bone weakness, should not use inversion tables, experts caution. Professional reviews of inversion tables at the University of California, Berkeley, Wellness Letter and at WebMD.com say pain relief is temporary. Experts consulted say they are not convinced of any long-term benefits to spine health.

However, most of the user-written reviews we found say the Teeter Hang Ups inversion tables work, with owners reporting consistent pain relief plus a pleasant sense of stretching. At Amazon.com, for example, about 90 percent of the users reviewing one of the least expensive Teeter Hang Ups models, the EP-550 (*Est. $300), say they're very satisfied with it. Users do urge reviewing the instructional DVD carefully, and some warn against using the device without someone nearby in case you need help. Please note that some reviews we found are for an older version of the EP-550, the F5000, but they still give a good sense of customers' satisfaction with the table.

     We can agree that we don’t know of long term benefits -- yet it is our experience that it works to relieve pain.  If you are starting a work out routine and you find that your back has a started to ache -- the teeter will work to assist you.  Just make sure you have someone help you when you first try it out.  It can be a little scary, but when you get used to it -- it is a great device.

Let us know what you think.

9 Best Supplements For Men

9 Best Supplements For Men

After reading this article I think I’m going to try Quercetin!

Fish Oil

Problem: Heart disease

Loaded with the essential omega-3 fatty acids EPA and DHA, fish oil can reduce triglycerides, boost HDL (“good”) cholesterol, and lower blood pressure. But your heart isn't the only beneficiary: The healthy fats may also reduce inflammation and improve cognitive performance.
You don't need a prescription to turn around your cholesterol numbers -- just a fork. Make these 12 Food Swaps to Lower Your Cholesterol Levels.

Dose: At least 500 mg DHA and 500 mg EPA daily

Our pick: Kirkland Signature; nordicnaturals.com ($10/400 soft gels)

Natural Sources: Salmon, tuna, or other fatty fish


Psyllium Husk
Problem: Diabetes

This fiber is more than a colon clearer. According to an August 2012 review, the addition of psyllium to your diet reduces blood sugar levels and insulin response. It was also shown to suppress ghrelin, a hormone that makes you hungry. Psyllium is one of five soluble fibers approved by the FDA for lowering LDL cholesterol.

Dose: 20 to 35 g/day, divided and taken with at least 8 ounces of liquid

Our pick: GNC Natural Brand Psyllium Seed Husk; gnc.com ($15)

Natural Sources: Some fortified cereal grains

Quercetin
Problem: Low endurance

Want to extend your cardio session? People who didn't exercise regularly but took 500 mg of this antioxidant twice a day for a week were able to bicycle 13 percent longer than the placebo group, a University of South Carolina study found. Overall, research shows that quercetin can improve your endurance capacity by about 3 percent. Sick of the treadmill? Try one of these 3 New Cardio Workouts You've Never Tried.
Dose: Up to 500 mg, twice a day 

Our pick: Jarrow Formulas Quercetin 500; vitaminexpress.com ($24/100 capsules)

Natural Sources: Red wine, parsley, grapefruit, onions, apples


Glucosamine
Problem: Joint pain

One study found that glucosamine, a building block of cartilage, is more effective than acetaminophen (a.k.a. Tylenol) at relieving symptoms of knee osteoarthritis, often caused in younger men by joint injury. Other research suggests that taking glucosamine may play a small role in slowing the progression of osteoarthritis.

Dose: 1,500 mg glucosamine/day

Our pick: Puritan's Pride Glucosamine 1,500 mg; puritan.com ($48/360 caplets)

Natural sources: Crustacean shells

Vitamin C
Problem: Injury

One in 10 men don't get enough vitamin C in their diets, according to the Centers for Disease Control and Prevention. Vitamin C helps protect your cells from the tissue-damaging free radicals produced by exercise. It also helps heal wounds, and it's key to production of the collagen found in ligaments and tendons.

Dose: Up to 1,000 mg/day in spaced doses

Our pick: Ester-C, 500 mg; cvs.com ($11/90 tablets)

Natural sources: Citrus fruits, sweet peppers, broccoli, kale, brussels sprouts

Lycopene
Problem: Prostate-cancer risk

Found in tomatoes, this potent antioxidant may slow the progression of early prostate cancer to a near-halt, according to a paper in Cancer Causes Control reviewing recent research. It may work by altering hormone metabolism and by causing cancer cells to self-destruct.

Dose: 15 to 20 mg/day

Our pick: Carlson Labs Lycopene (Tomato-Free), 15 mg; carlsonlabs.com ($50/180 tablets)

Natural Sources: Fresh or cooked tomatoes, and fruits with red/pink flesh

SAMe
Problem: Depression

Talk about head-to-toe relief: A synthetic form of a dietary amino acid, SAMe has been found to treat depression as effectively as prescription antidepressants, according to a Harvard Medical School study. It has also been shown to reduce joint pain and inflammation.

Dose: 600 to 1,600 mg/day depending on the condition

Our pick: Jarrow Formulas SAM-e 200; gnc.com ($40/60 tablets)

Natural sources: Made in your body, possibly after eating meats, greens, and oranges

Magnesium
Problem: Anxiety/Stress

Chalk up your commute stress to a lack of this natural mineral. People with low levels of magnesium are constantly pumping more adrenaline than normal, and having too little of the nutrient in your body can trigger stress, according to a 2012 review in the journal Nutrition Reviews. Low levels of this lightweight mineral are also linked to big problems like depression, ADHD, schizophrenia, type 2 diabetes, and colon cancer, though some of the associations need more research to be understood.

Dose: 400 mg/day

Our pick: Now Magnesium Citrate; gnc.com ($26/180 softgels)

Natural sources: Cooked black beans, almonds, scallops

EGCG
Problem: Extra body fat

Men who took green-tea extract burned 17 percent more fat after moderate exercise than those taking placebos, according to one study. EGCG, the most active antioxidant in green tea, is also thought to help prevent certain types of cancer and can improve heart health. Trying to shed a few pounds? Recognize the 21 Restaurant Menu Terms You Must Avoid.

Dose: 890 mg/day green tea extract (containing 340 mg of EGCG)

Our pick: Green Tea EGCG-200; procapslabs.com ($15/30 capsules)

Natural sources: Green tea

How to Lose 3 Inches off Your Waist in a Month

Here is an interesting article by Nicole Hogan found on www.livestrong.com:

I think if you tried this 9 step program you would indeed lose three inches off of your waist in a month!

A flat, trim and toned stomach can complement your physique and add shape to your body. Doing crunches every night will not put you on the path to a tighter midsection. Losing weight in the stomach requires reducing your overall body weight. Adopt healthy eating habits while engaging in resistance training workouts and cardiovascular exercise to lose weight and trim three inches off of your stomach in one month.

Step 1

Record your waist measurements. Use this as a baseline to track your progress over the next month.

Step 2

Engage in 30 minutes of cardiovascular exercise five days per week on an empty stomach in the mornings. Performing cardio on an empty stomach burns more stored body fat as fuel because your body's glycogen stores have been depleted during sleep, according to Bodybuilding.com. Walk on the treadmill, step on the stair stepper, ride the recumbent bike or jog outdoors.

Step 3

Perform total body strength training workouts three days per week to develop muscle and increase metabolism. Execute one exercise per muscle group, such as pushups, lunges, bent-over rows, squats, bicep curls, tricep dips and overhead shoulder presses. Perform each exercise for 60 seconds. Rotate through the circuit of exercises for 30 minutes.

Step 4

Work your abdominal muscles twice per week. Perform an exercise for each section of the abs, such as stability ball crunches, leg raises, side bends and hip raises for three sets of 25 repetitions. Execute three sets of plank holds at the end of the workout --- hold your body in a pushup position on your elbows for 30 seconds. You many not be able to spot-reduce fat from your stomach, but you can target stomach muscles for toning through these exercises.

Step 5

Eat healthy. Consume plenty of vegetables and fruits, whole grains, unsaturated fats such as seeds and olive oil, low-fat dairy products, fish, lean meats, eggs and poultry. Avoid processed foods, which are high in added sugar, fat and salt.

Step 6

Consume fewer calories each day to promote weight loss. Monitor your calories using an online food journal, such as LIVESTRONG.com's My Plate. Decrease your calorie intake by 500 calories per day to lose 1 lb. per week on average.

Step 7

Cut back on sodium, which can cause bloating and weight gain in the midsection. Season your meals with herbs and spices instead of salt. Flavor your salads with fruits and vegetables. Stay away from high-sodium processed foods such as frozen dinners, bacon and boxed meals.

Step 8

Drink plenty of water to reduce belly bloating caused by water retention. Carry a water bottle with you throughout the day to stay hydrated. Aim for at least eight 8 oz. glasses of water per day.

Step 9

Take your waist measurements after one month to gauge results.

Super Workout for Group PT -- Deck of Cards

  Want an awesome workout for your group PT session?  Try this one.  All you need is a standard deck of cards.  This is how our group utilizes them:

1.  Shuffle the cards and then have someone from your group cut the deck.

2.  Start flipping over cards one at a time.  For each card do the following exercises:

(for cards numbered 2 - 10)

Hearts:  If you see a heart do five jumping jacks multiplied by the number on the card.  So if a 10 of hearts comes up, do 50 jumping jacks.  If a 2 of hearts comes up do 10 jumping jacks.

Diamonds:  Burpees.  Do one burpee for whatever numbered card you pull.

Spades:  Sit-ups.  Do one situp for whatever numbered card you pull.  Yes doing only 2 sit-ups for a 2 of spades may seem silly, but since you are doing all 52 cards one right after the other, a 2 of spades will be a welcome draw.

Clubs:  Push-ups.  Do one push-up for whatever numbered card you pull. 

Each time you flip over a Jack, do 10 mountain-climbers.

Each time you flip over a Queen do 10 lunges (1 lunge per leg -- so actually 20 lunges total per card)

Each time you flip over a King do 30 seconds of plank.

Each time you flip over an Ace do 30 seconds of flutter kicks.

3.  Make sure you have flipped over every card one at a time.  By the end of the workout you will have completed all 52 cards and a ton of exercies. 

We usually take a break in the middle of the workout (middle of the deck) to rest and make sure we are drinking plenty of water. 

If you try this routine-- I guarantee you will sweat and get a nice full-body workout.