All Entries Tagged With: "diet"

MEN: Nutrition for Impotence

In terms of preventative health measures, here are a few tips from celebrity personal trainer Lucas James and nutrition expert Jason Apfel that may help augment your lifestyle and current quality of life!

For a start, if you smoke, quit.  Smoking reduces blood flow by causing thickening and loss of elasticity in our arteries.  Aside from the obvious health detriments of smoking, it can actually reduce ones penis size by up to one centimeter in the long term.

Second, if you’re inactive, exercise.  Incorporating regular physical activity can help increase flood flow, but also help with weight loss. Being overweight can cause, or worsen, erectile dysfunction.  Exercise can help with the underlying problems that play a part in promoting erectile dysfunction by.  Aside form the physical benefits, exercise will help reduce stress and mitigate the emotional ties associated with E.D.

Third, eat healthy foods that promote better blood flow.  Some specific foods to avoid are foods high in sodium, which can lead to high blood pressure and cause problems with circulation.  Also stay away from foods that contain trans-fats, which clog arteries and cause heart disease.  These cardiovascular generally translate to insufficient or diminished blood flow, which contribute to erectile dysfunction. Foods that are high in cholesterol also cause clogged arteries and heart disease, similar to trans-fats.  As discussed previously, cardiovascular disease can lead to insufficient flood flow, a primary cause of erectile dysfunction. Watch out for foods that are high in sugar.  A diet high in sugar can lead to weight gain, obesity and diabetes. Weight gain puts pressure on the heart and vital organs making it more difficult to function properly and ultimately increases one’s blood pressure.  The added physiological stress due to diet can significantly decrease blood flow to the penis.

Some specific foods that can help reduce the severity of E.D. are fruits and vegetables, including tomatoes, bananas, strawberries, cantaloupe, oranges and watermelon which help to both reduce body fat and overall weight. The Lycopene from tomatoes also helps to relax blood vessels and increase flow. Dark green vegetables such as spinach and kale are a good source of zinc, which has been proven to improve blood flow to the major organs, as well as the penis.

Pistachio nuts are relatively high in the non-essential amino acid arginine, which helps to maintain elasticity in arteries. It also is believed to enhance blood flow by boosting endogenous nitric oxide levels, a compound that relaxes blood vessels.  One recent study published in the International Journal of Impotence Research: The Journal of Sexual Medicine showed improvements in men for erectile function, sexual intercourse satisfaction, orgasmic function, overall satisfaction and sexual desire in men who ate a diet high in pistachios.  It also reported increased blood flow to the penis by 22 percent, as measured by ultrasound.

Eating foods high in Omega-3 fatty acids is essential to controlling heart disease, hypertension, rheumatoid arthritis, Alzheimer’s, diabetes and more.  Since heart disease and hypertension are leading causes of sexual dysfunction, foods high in Omega-3 such as fish, flaxseed, walnuts, and eggs can help mitigate these factors in a preventative manner.

HCG Weight Loss Diet Plan

If you’re looking to loose weight fast, you’ve most likely come across the ‘hCG Weight-loss Diet Plan’.  Weight loss is a dynamic process that should be accomplished through healthy nutrition and proper physical activity rather than by taking pills, extreme dieting, or hormone injections.  At Lucas James Personal Training, we believe it’s all about creating a healthy lifestyle based on maintaining a consistently balanced diet and exercise program.

The HCG diet relies on the use of human chorionic gonadotropin, or HCG, a naturally occurring hormone made by cells that form in the placenta during pregnancy.  Normally, hCG helps to maintain the womb during pregnancy, but has previously been implemented with directing fat distribution and allocation during pregnancy.  In terms of its effectiveness for weight-loss, while HCG clients do typically lose weight, once they stop taking injections and return to a normal diet, their weight gain return and losses are typically gained back within one to three months.

The controversial use of hCG for weight loss purposes was created as an adjunct to British endocrinologist Albert T. W. Simeons‘ ultra-low-calorie weight-loss diet.  Simeaons’ diet was part of a research study where patients consumed less than five-hundred calories daily in conjunction with HCG injections.  The India-based study focused on pregnant women consuming a calorie-deficient diet and over-weight male adolescence with pituitary problems. The preliminary results showed both groups lost fat rather than lean muscle tissue. The reasoning was believed to be due to hCG injections, where fat allocation in the body was limited based on the functions of the hCG hormone.

Under the hCG diet,  low-dose daily hCG injections are paired with a ‘customized’ ultra low-calorie diet to promote fat loss while maintaining muscle tissue.  Recently, the diet has surfaced at specialized wellness and weight loss centers promoting alternative weight loss therapies and treatments.

A primary problem with the hCG diet is that extremely low calorie programs neglect to provide our bodies with the energy they need for normal growth, development and even function.  In terms of nutrition, it is impossible to maintain a five-hundred calorie diet. In fact, such a low calorie diet is typically indicative of restrictive eating and eating disorders.  More so, the Journal of the American Medical Association and the American Journal of Clinical Nutrition have both warned that hCG is neither safe nor effective as a weight-loss aid.  Recent efficacy studies found that studies that do support hCG for weight loss are typically poorly implemented and conclude, not only a lack of evidence supporting the notion that HCG is effective in the treatment of obesity, but furthermore that it does not bring cause weight-loss or a favorable redistribution of fat.  Even more important current studies suggest hCG does not even reduce hunger.

Healthy Eating Habits for Staying Trim

Scottsdale, Arizona based celebrity personal trainer Lucas James and nutrition expert and trainer Jason Apfel share their secrets for avoiding unhealthy snacks and maintaining your body weight.  Check out these pointers for simplifying your eating habits to keep you on track towards meeting your health and fitness goals!

- Clean out the kitchen and eliminate all junk food.

Throw out any high-calorie, high-fat foods that will arouse your hunger and tempt you to overeat or cheat on your nutrition plan: processed foods, chips, crackers, cookies, pastries, ice cream, candy bars, sweets etc.

-Keep snacks out of sight.

Pack them away from your work-space and out of sight.  If sweets are kept in a jar as a ‘decorative’ piece, try wrapping them in gift paper to send the right message: they are ‘rewards’.  If you tend to keep snacks on hand, stick them in tough-to-reach, hard-to-see spots in the cupboard, fridge or freezer. One recent Cornell University study found that women ate more than twice as many Hershey Kisses when they kept them in clear containers on their desks, versus in opaque containers on their desks or even fewer when kept six feet away.

- Avoid “empty calories”.

These include sugar-containing sodas, sweets, ice cream, alcohol, fruit drinks and processed snacks. “Empty calories” have the same caloric impact on your body, but lack many beneficial nutrients such as vitamins, minerals, dietary fiber etc.

- Keep healthy snacks close at hand.

Fill your kitchen with lean protein, fruits and vegetables, whole grains, legumes, nuts and seeds, good fats, and low-fat dairy products. Some examples of each food type are: Tuna or Chicken Breast, Cherries or Nectarines, Oatmeal or Brand-flakes, Rice & Beans, Almonds, Fish-oil from salmon for healthy Omega-3’s and Greek Yogurt or Skim Swiss Cheese.

- Plate your main course in the kitchen.

Keep your entrée and side dishes in the kitchen instead of resting on platters at the table. Keeping them off the table makes you rethink second helpings and allows you to enjoy conversation without temptation. Feel free to keep plain veggies, salad, or the fruit at the table during dinner or for dessert.

- Plate more Veggies.

If you like lots of food on your plate, fill up with fiber! Try eating a large salad and a super serving of veggie fixings like broccoli, snap peas, cabbage, kale, spinach and other low calorie vegetables.

- Snack on berries.

Blueberries, blackberries, cherries, and raspberries tend to be slightly lower in sugar in comparison to other fruits. The anti-oxidants they contain help to strengthen the immune system while their fiber helps control cholesterol levels. They are also low calorie and low-fat snacks!

-Don’t skip meals.

Missing out on foods that provide the necessary energy our bodies need throughout the day can leave you extremely ‘hangry’ (hungry-angry).  Not only will this cause spikes in blood sugar levels when you do eat, but your body will try and hold onto the fat and carbohydrate stores it has to adapt to the ‘starvation’ state your body thinks it’s in.

- Eat smaller meals more frequently.

Aim for five to six meals/snacks per day. Try spacing out your meals every three hours. Breakfast, Lunch & Dinner count for three meals, so find the time to incorporate three healthy snacks such as low fat cottage cheese with berries or a hand full of almonds. Finding foods that are healthy snacks will help curve your hunger later on!

- Use smaller plates and tall, skinny glasses.

Numerous studies have shown that platting influences eating habits and portion size. Larger plates leave more room for larger portions.  Large plates also promote people to fill their plates, increasing their calorie intake. If you use smaller plates, you tend to feel you are getting more and therefore will eat less.

- Drink Alcohol after your meals, not before.

If you enjoy a glass of wine or beer with your meal, have it at the end.  Alcohol tends to increase hunger and decrease inhibitions.

Medical Weight Loss

Obesity is one of the leading contributing factors for cardiovascular disease across the United States.  Being both obesity and overweight substantially increase the risk of death and diseases ranging from hypertension, type-2 diabetes, coronary heart disease, stroke, osteoarthritis, sleep apnea, respiratory problems and multiple forms cancers. Nearly 97 million adults in the United States are overweight or obese.

Aside from the physical symptoms of these health conditions,  ‘overweight’ and ‘obesity’ are both terms used to describe ranges of body weight that are greater than what is typically considered ‘healthy’ for a given height.  For adults, overweight and obesity ranges are determined by using weight and height ratios to calculate a measurement termed “body mass index” or BMI.  In terms of range for the BMI scale, an adult with a BMI between 25 and 29.9 is considered ‘overweight’ , where an adult with a BMI of 30 or higher is considered obese. While BMI uses height and weight to correlate with the amount of body fat of a given individual, it does not directly measure body fat or body fat percentage.

With Obesity, when exercise and diet fail, there are limited options for improving one’s health. There are however, several medical procedures available that can aid weight loss, and ultimately your overall health.  There are however specific criteria both physically and mentally to be considered for medical weight loss weight loss intervention.

1. Previous efforts to lose weight with diet and exercise have been unsuccessful. A candidate for medical intervention first must have tried a nutrition intervention with registered dietician or under doctor supervision, as well as have been prescribed / recommended surgery by the physician.

2. Your body mass index or BMI must be 40 or above, placing you in the ‘extreme- obesity’ range.  There are also instances where individuals with a BMI of 35 to 39.9, in the ‘obese’ range, paired with serious weight-related health issues, are prescribed surgical intervention. Similarly, there are special cases with individuals with a BMI ranging from 30 to 34 designated ‘overweight’ , also paired with serious weight-related health problems such as cardiovascular complications are considered for surgical interventions.

3. A team of health professionals typically consisting of your general practitioner, dietitian, a psychologist and surgeon will evaluate you for undergoing weight-loss surgery such as roux en y or gastric banding.  This typically including assessing the risks versus of surgery for specific individual. The team will also assess your ability and desire to adhere to specific recommendations made by your health care team, including any prescribed changes to your diet and fitness routine. Certain mental health conditions such as binge-eating disorder, substance abuse, depression, anxiety disorders may contribute to obesity, making it more difficult for an individual to maintain their weight-loss due surgery.

4. A thorough physical exam and laboratory testing. Typical evaluations include assessing past nutrition and weight-loss, previous weight-gain trends, eating habits, exercise programs, levels of stress level and other contributing factors.

5. Your age. While there is no specific age specification for gastric bypass surgery, there is an increase risk of complication in individuals older than age 65.

All of these factors are important in considering medical interventions for weight-loss, due to the fact that specific health conditions can increase the associated risks of having surgery. Some conditions include blood clots, liver disease, heart problems, kidney stones and nutritional deficiencies.  It is important to remember that gastric bypass and other weight-loss surgeries are major, life-changing procedures.

Medical operations:

Weight-loss surgeries, collectively known as bariatric surgery, typically decrease the size of the stomach and/or digestive tract to limit how much food can be consumed and how many nutrients are absorbed. This ultimately leads to weight loss.

Gastric bypass or Roux-en-Y surgery is the most common type of weight-loss surgery. The gastric bypass procedure physically reduces stomach size and allows food to bypass part of the small intestine. This ultimately leads to decreased digestion and absorption and allows patients to feel fuller more quickly. The resulting decreased stomach size reduces the amount of food you an individual can eat and therefore reduce the total calories consumed leading to weight loss.  Both gastric bypass and other types of weight-loss surgeries, collectively known as bariatric surgery, decrease stomach size and digestive system that limit how much food you can eat and how many nutrients you absorb, leading to weight loss.

Lap band or laparoscopic adjustable gastric banding, is a procedure that places an inflatable silicone device around the top portion of the stomach near the lower esophogeal sphincter through a laparoscopic procedure.  In contrast to Gastric Bypass procedures, gastric banding is the least invasive surgery of its kind and usually results in a short hospital stay, quicker recovery, minimal scaring and reduced pain in comparison to open surgical procedures. Since there is no partial removal of the stomach or intestine, patients can continue to normally absorb nutrients.

Liposuction, also known as lipoplasty, removes excess subcutaneous fat and reshapes specific areas of the body by removing excess fat deposits to create an more appealing body contour and physique. Despite proper health and fitness, some individuals still have excess fat deposits and disproportionate contouring due to genetic limitations.

If you’re very overweight and can’t lose pounds with a healthy diet and exercise, these surgical interventions might be a valid option for change.

Healthy Vegan Living

Veganism, often seen as the natural extension of or progression from vegetarianism, can provide numerous benefits to animal ecosystems, the environment, and our own health, through healthy dietary and lifestyle changes.

According to the American Dietetic Association, both vegetarian and vegan diets can offer a number of nutrition and health benefits.  Among these benefits are lower levels of saturated fat, cholesterol, increased dietary fiber and nutrients such as folate, antioxidants and vitamins.  Vegetarianism and Veganism have also been reported to be associated with lower body mass indices (BMI) than non-vegetarians as well as decreased health risks for cardiovascular disease, diabetes and even some forms of cancer.

Since animal foods such as meat, dairy, and eggs are high in saturated fats and cholesterol they tend to have a more stressful effect on our bodies than plant foods, causing hypertension and other health issues.  The most powerful cholesterol-lowing agents are soluble fiber, unsaturated fats, and phytochemicals, all of which are found almost exclusively from plants.

While there are rumors of dietary deficiencies resulting from vegan diets, it is one-hundred percent possible to receive all of the necessary nutrients, vitamins and minerals from a vegan diet, with proper supplementation from vitamins and minerals.

Vegan options that include whole grains, vegetables, fruits, and beans, are low in fat, contain no cholesterol, and are rich in fiber and nutrients.  These healthy sources are nutritionally dense foods that help promote proper growth and development.  In terms of protein, vegans can get all the protein they need from legumes such as beans, tofu and peanuts, as well as other sources as grains including rice, corn, whole wheat breads and pastas.  Foods such as broccoli, kale, collard greens, tofu, fortified juices and non-dairy milks as soy, almond or rice milk, are all important sources for calcium to maintain proper bone health. When immunity and circulation are concerned, iron from chickpeas, spinach, pinto beans, and soy products will satiate our body’s need.  Vitamins such as B12 can be obtained from fortified foods or dietary supplements.

When exercise is concerned, the vegan diet can supply all the necessary components for fueling our bodies, but extra attention should be paid towards eating prior to a workouts in order to provide the body the with proper fuel and hydration it demands during and after high intensity activities. The key is to choose foods that will prevent hunger, provide additional carbohydrates as energy and minimize possible digestive complications.  Since vegan diets can easily turn into low-calorie diets, its important to eat the proper portion sizes, which can be larger than normal due to the high amount of vegetables and plant foods.  This will help to provide you with the energy needed to rebuild your muscles and promote healthy body conditioning.

Here are a few suggestions healthy serving sizes when trying to maintain a healthy vegan diet from the Vegan Society.

- 2-4 servings of vegetables, plus 2 to 3 servings of vegetables from the ‘green leafy’

sub-group

- 6- 10 servings of bread, pasta, rice and fortified cereals

- 2- 3 servings of beans, pulses and protein foods

- 1- 2 servings of nuts and seeds

- 2- 3 teaspoons of oils and fats

- 1- 2 servings of fruit, plus 1- 2 servings from the dried fruits sub-group

- 3 servings from the fortified non-dairy sub-group (such as soya milk)

- 8 glasses of water daily (more if very active)

In addition to this, adults should try to eat:

- Vitamin B12 – 2.4 micrograms daily

- Vitamin D – 5 micrograms daily

- Calcium – 600 milligrams daily

Lose Belly Fat Fast!

Over 700,000 Phoenicians across Arizona search online monthly to find out how to loose belly fat and reduce the amount of body fat they carry around.  With that said, loosing weight and keeping it off can be two completely different challenges. We know that abdominal weight-loss can be one of the most difficult and challenging aspects of fitness training and maintaining your ideal physique.

Luckily, Scottsdale, Arizona based celebrity personal trainer Lucas James know’s just how tough it can be to shed those extra pounds, especially with the holiday season quickly approaching.

So here are a few exercise and nutrition tips from the pros to help you build the abs of your dreams.

In terms of exercise and belly fat, a consistent cardio regimen is crucial for burning those extra calories and slimming down in the midsection.  Whether outside or indoors, work through ‘intervals’ of varied intensity and speed while jogging, running or cycling. If you are resistance training or lifting weights, try to keep the pace quick.  This will help to increase your endurance as well as keep your metabolism elevated.  Aside from a high-intensity cardio program, its important to sculpt the abdominal muscles, obliques included, underneath to achieve the desired six-pack physique.   A few ab workouts include bicycle crunches, v-ups, toe touch crunches, stability ball crunches, planks and side planks.  Any combination of these exercises will help you target your core muscles including both upper, lower and side abdominals.

When belly fat is concerned, nutrition is key.  You can do sit-ups and crunches everyday, but unless you maintain a proper diet, you’ll be sporting a keg instead of a six-pack forever.

Nutrition Tips: Eat the right types of foods, with the right portion size, at the right time.

While eating low-fat, low-sugar foods is a must when fat-loss is concerned, eating them in the correct portions is just as important.   When trying to loose fat, especially around your abdomen, caloric restriction is important. This means eating fewer calories than you burn to create a deficit and burn fat.  Fruits and vegetables are perfect snacks, supplying your body with clean energy for exercise as well as nutrients and minerals for proper growth and development.   Aside from eating the right foods in the right amounts, its important to eat them at the right time. This means, if you’re engaging in strenuous or high endurance exercise, fuel your body at the right times before and after to maintain energy levels while promoting lean muscle growth afterwards by incorporating high-protein meals within half an hour after working out.

A few healthy foods for weight loss include:

Leafy greens, such as spinach, contain only about 40 calories per serving and satisfy 20 percent of your day’s fiber requirement. Most leafy greens are also a good source of calcium, an essential ingredient for proper body functions such as muscle contraction.  Shoot for three servings daily. Try adding a handful of spinach into soups, salads, sandwiches, buckwheat pasta dishes or stir-fry.  Other leafy greens include arugula, broccoli rabe, or broccolini.

Egg albumin is known to be a complete or perfect protein source because of the amino acids it supplies. Egg whites have a great balance of essential amino acids (the protein building blocks our bodies use to manufacture everything from muscle to neurotransmitters). We like them because they help curve your appetite when eaten in the morning!

Staying Motivated to Reach Your Exercise Goals

Results aren’t guaranteed when working with Celebrity Personal Trainer Lucas James, they’re earned. He can be your motivation no matter if you live in Scottsdale, AZ or Miami, FL. Life isn’t characterized what you say you’ll do, but by your actions and follow through.Anyone who’s tried to workout after long breaks from the gym or being outdoors knows just how hard it is to stay motivated and get back into shape.

The Best Vitamins and Supplements for Women

Overview

Vitamins and supplements play a major role in women’s health and should be taken to ensure proper health. Most women do not get all the nutrients that their
bodies need from diet alone Scottsdale and Phoenix, AZ areas. While it is advisable to eat a variety of healthful foods, it can be difficult to ensure complete nutrition just from food. Taking a multi-vitamin is one way to consume the vitamins required for optimal health. Some women choose to take individual vitamins instead of or in addition to their daily multi-vitamin. Certain vitamins are important for all women, especially those of child-bearing age.

Folic Acid

Women of childbearing age should take a supplement with 400 mcg of folic acid, or folate, each day. Folic acid helps to prevent neural tube birth defects. Examples of these birth defects include spina bifida and anencephaly. Since the neural tube develops early in pregnancy, it is important to take this vitamin before a woman even realizes she is pregnant.Multivitamins for Women Get a Vitamin Profile Personalized For Your Unique Nutritional Needs!

Calcium

Women should take calcium to help build bone mass in their early years, lessening the chance that they will be affected by osteoporosis, which is a loss of bone density. Women under the age of 24 should take 1,200 mg of calcium daily. Once a woman is 25, she can safely reduce her intake of calcium to 800 mg per day.

Iron

Each month, a woman loses some iron through menstruation. Supplementing with 15 mg of iron per day can help women avoid iron deficiency anemia, a condition that can cause paleness, headaches, and fatigue. Iron can be taken in supplement form or through foods such as meat, fish, peas, beans, and spinach. Taking excessive amounts of iron can be harmful, so women should seek medical advice before taking more than 15 mg of iron supplements per day.

Vitamin D

Studies have shown Vitamin D to be helpful in protecting women against colon and breast cancer. There is some evidence that Vitamin D supplementation can raise immune system function, preventing colds and influenza. Vitamin D also can regulate the levels of calcium in the human body. Women should consume a minimum of 400 IU of this vitamin per day. Women, who are obese or who have dark skin, should talk to their doctors about taking more than the minimum recommended amount. Good sources include sunlight, dairy products and Vitamin D3 supplements.

Vitamin C

Vitamin C is an antioxidant that can help prevent some cancers, coronary heart disease, strokes, hypertension and cataracts. Vitamin C deficiency can lead to rickets, a disease that causes bleeding, bruising, hair loss, loose teeth and joint pain. Women should consume 75 mg of Vitamin C per day. Women who smoke need more Vitamin C, and should consume 110 mg per day. Good dietary sources of Vitamin C include citrus fruits, strawberries, red peppers and broccoli. Natural and synthetic Vitamin C supplements are also available.

Folic Acid

2011 New Year’s Resolution to Lose Weight?

Is your 2011 New Year’s Resolution to lose weight, start exercising or to get healthy? Celebrity personal trainer, Lucas James has special weight loss plan designed just for men and women! Start a fitness training program today and get the results you deserve!

When you work with Lucas James you will receive the following benefits!

• Quick Body Fat Loss
• Fast Weight Loss
• Inches off Wast and Legs
• Loss of Overall Body Fat
• Body Shaping and Sculpting
• Mental Clarity and Focus
• More Sexual Appeal
• Increase Energy
• Better Attitude About Body
• High Self-Esteem
• Cardiovascular Conditioning and Fitness
• Increasing Endurance
• Lower Resting Heart Rate
• Better Looking Skin
• Thicker Hair
• Increased Sports Performance and Strength
• Improved Muscle Strength,
• Better Muscle endurance, and Muscle Flexibility
• Improving Coordination and Balance
• Enhancing Immunity to Sickness and Diseases
• Reducing Stress and Anxiety
• Increasing Libido, Performance and Size
• Overall More Attractive

New Year’s Resolution Special!

- 2 Weeks FREE Personal Training

- $100 Worth of Supplements and Vitamins

- Custom Meal Plan and Diet!

- Professional Workout Program!

Call! 602-400-8506

*Valid for a limited time only, call for rules and regulations.