Take the IDLife Assessment

Nutrition
The New Assessment is HERE
If you haven’t taken a new IDLife Assessment recently, today is the day! You will notice a few awesome changes that we’ve made to the assessment and recommendation pages to enhance the overall experience. We would love to highlight a couple of our favorite updates.

 
Intro Video Addition
To give you highlights of the power of the assessment to enhance your understanding of the science behind IDLife!
 
A-La-Carte Selection Options
Every nutrition recommendation is based on the answers you provide during the assessment. We understand there may be times you want to add individual supplements that were not included in your recommendation. The a-la-carte option allows you to add individual supplements while still blocking those which could have adverse effects for you.

Customized To Your Budget: Our A-La-Carte option allows you to fully customize your IDNutrition to your budget! You are in control of how much you spend.
 
Every IDNutrition order is created specifically for you, and with the new, enhanced, experience you can see even more customization! Take your IDLife Assessment today to see all the amazing changes!

Your Friends at IDLife Corporate
Take the NEW Assessment HERE!
Nutrition
Personalized Nutrition

How Do I Calculate My BMR, AMR , C/P/F Caloric Needs?

Calculating  BMR, AMR , C/P/F Caloric Needs

Before we begin:

*FDA guidelines which dictate:

  1. Average national weight loss with regular exercise and daily caloric deficit and healthy eating, is around 1 to 2 lbs a week.
  2. DO NOT go below a 1200 daily caloric intake.
  3. To lose 1lb a week you need a 3500 weekly caloric deficit (that doesn’t address fat or lean muscle mass just total weight loss)
  4. Protein should be between 15 to 35% of your intake
    (p.s. it if your going to do it the other way  its Grams per Pound or Kilo and the amounts vary based one which your going to use i.e. kilo to grams .4 to .6, lbs to grams .8 to 1.2 doing percentages should do the trick though)
  5. Carbs 45 to 65%
  6. Fat 15 to 35%.
  7. ALWAYS speak to your primary care physician prior to implementing any dietary program

I don’t do BMR calculations by old pen and pad anymore because I utilize the Tanita BF-350 which interfaced with my computer, prints out accurate report for me to trend my clients. I couple those reports with my clients wearing a heart rate/caloric burning watch, for an accurate reading for them specifically.

But, for those of you that do not have access to the tools that I utilize and want to know how to calculate your BMR and AMR, you can utilize the standardized formula’s or seek out one of the BMR calculation “estimators” on line.

Now let’s begin.

BMR For Adults (if you questioned if you’re an Adult or not then most likely you are not so this doesn’t apply to you)

The Standard Procedure for calculating ones BMR is

Women:
655 + (4.3 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)

Men:
66 + (6.3 x weight in pounds) + (12.9 x height in inches) – (6.8 x age in years)

Now we want to add in ones (BMR + AMR) activity level to figure in how many more calories the body needs:

Sedentary 0 days a week: BMR x 20 percent
(YOU NEED A CHANGE AND YOU KNOW IT)

Active just above Sedentary: BMR x 30 percent
(walks in the park enjoying nature hardly sweating lol COME ON NOW LETS WORK OUT)

Moderately Active: BMR x 40 percent
(You exercise most days a week:  3 to 5 times a week nice sweat, now were talking )

Very Active: BMR x 50 percent
(Intensely daily basis extensive time frames or H.I.I.T type training OHHH RAHH P.I.T. TRAINING)

HARDCORE EXTEME ACTIVE: BMR x 60 percent
(Athletic training please refer to Ja’Warren Hooker, Will Conwill, Edward Williams, Tommy Mack and others who I can suggest help you peek at these levels. )

Now keep in mind when dealing with Caloric intake you address it based on your need.

Three Basic Categories

  1. Caloric Deficit (looking to lean out drop body fat)
  2. Caloric Neutral (looking to stabilize/maintain your current weight, but might be looking to change up your body’s composition i.e. more lean muscle/ less fat)
  3. Caloric Surplus (looking to gain lean muscle mass)

Then from that Caloric need then you address the ratios of your dietary intake based on C/P/F

  1. Carbohydrate
  2. Protein
  3. Healthy Fats

Keep in mind I do not advocate dietary avoidance of any of the 3 basics body needs of Carb’s, Protein or Fats (C/P/F) for weight loss. This always results in seesaw dieting which causes weight to return as soon as you reintroduce those foods back into your dietary eating habits. I’m a firm student of the simple habits of “Moderation & Spacing of Meals”.

I do this calculations for my clients who are doing one of my programs and it is included in any  supplement weight management program I customize to their needs.

I also go by blood typing to better ascertain C/P needs and which foods to avoid.

There you have it. Your Daily Caloric Need. Easy enough right?  The tools to map out your own nutritional guidelines without paying someone upward of 75 to 150$ (or more) to do it for you.

Ronald Lashley Jr.
Wellness Coach & Personal Trainer
Live Long & Healthy”

 

Controlling Blood Sugar

Harry Preuss, M.D., M.A.C.N., C.N.S. is a Professor of Physiology, Medicine & Pathology, Georgetown University Medical Center; President, Certification Board for Nutrition Specialists (CNS); member, Board of Directors American Association for Health Freedom (AAHF); past president and ninth Master of the American College of Nutrition (ACN); former Established Investigator of the American Heart Association; past member three NIH councils; member, National Cholesterol Education Program; author of more than 600 medical publications, the nutrition section of the Encyclopedia Americana and eight books including “The Prostate Cure,” “Maitake Magic” and the upcoming “Phytopharmaceuticals in Cancer Chemoprevention;” Degree in Medicine from Cornell Medical College with special research and clinical training at Vanderbilt University, Georgetown University, and the NIH. Recipient of the James Lind Award for excellence in research on dietary supplements and the William B. Peck Award for excellence in research.

Controlling Blood Sugar

Proper control of blood sugar can make a huge difference in controlling your body weight, mental focus and long-term health. The body digests carbohydrates and dietary sugars into small molecules, typically glucose, which is then absorbed into the bloodstream and sent to body tissues such as brain, muscle and internal organs as a fuel source. Excess blood glucose is stored in the liver and muscle as glycogen, and once the glycogen stores are full, any further excess glucose is converted into fat and stored that way.

To balance the effect of glucose absorption, the body produces insulin, which helps process the blood glucose and clears it from the blood. A rapid rise in blood glucose can stress the body’s regulatory systems, which may lead to disruption of the insulin system and cause significant harm.

Refined carbohydrates (e.g., white bread, white rice, white potatoes and white sugar) may cause the blood sugar to rise too quickly and for too long. These foods are said to have a “high glycemic index.” In contrast, unrefined (complex) carbohydrates (e.g., whole wheat bread, brown rice) and naturally occurring sugars consumed in fruits and vegetables provide a gentle, sustained release of glucose into the blood and have a “low glycemic index.”

Wise dietary choices on a consistent basis are your best approach to balancing blood sugar. But let’s face it – most of us don’t make the best food choices all of the time. Recent discoveries in carbohydrate digestion and metabolism have enabled us to formulate dietary supplements that may aid with blood sugar regulation.

Consuming thick (viscous) gummy fiber prior to a meal helps slow the digestion and absorption of blood sugar (International Journal of Obesity 25:307-15, 2001), effectively reducing the glycemic index. Guar gum, a key ingredient in Fibo-Trim™ supplement, is a great example of a viscous fiber that may help achieve this result.

Natural extracts from bean and hibiscus contain ingredients that help to block the intestinal digestion and absorption of glucose, which may also help to reduce blood glucose (Medical Hypotheses 58:28-33, 2002). Carb-Ease™ supplement contains a full complement of carbohydrate digestion inhibitors.* Exciting new research from my laboratory suggests the benefits of Carb-Ease supplement. Take Carb-Ease supplement right before a meal, so that the ingredients are present in the intestine when carbohydrates and sugars are consumed.

Take control of your blood sugar through regular exercise, wise dietary choices and use of high-quality, scientifically formulated supplements.* You will feel and look better, and your long-term health is likely to benefit.

*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.Find our more about controlling your Blood Sugar – Glycemic Index

How Do I Calculate My BMR, AMR , C/P/F Caloric Needs?

Calculating  BMR, AMR , C/P/F Caloric Needs

Before we begin:

*FDA guidelines which dictate:

  1. Average national weight loss with regular exercise and daily caloric deficit and healthy eating, is around 1 to 2 lbs a week.
  2. DO NOT go below a 1200 daily caloric intake.
  3. To lose 1lb a week you need a 3500 weekly caloric deficit (that doesn’t address fat or lean muscle mass just total weight loss)
  4. Protein should be between 15 to 35% of your intake
    (p.s. it if your going to do it the other way  its Grams per Pound or Kilo and the amounts vary based one which your going to use i.e. kilo to grams .4 to .6, lbs to grams .8 to 1.2 doing percentages should do the trick though)
  5. Carbs 45 to 65%
  6. Fat 15 to 35%.
  7. ALWAYS speak to your primary care physician prior to implementing any dietary program

I don’t do BMR calculations by old pen and pad anymore because I utilize the Tanita BF-350 which interfaced with my computer, prints out accurate report for me to trend my clients. I couple those reports with my clients wearing a heart rate/caloric burning watch, for an accurate reading for them specifically.

But, for those of you that do not have access to the tools that I utilize and want to know how to calculate your BMR and AMR, you can utilize the standardized formula’s or seek out one of the BMR calculation “estimators” on line.

Now let’s begin.

BMR For Adults (if you questioned if you’re an Adult or not then most likely you are not so this doesn’t apply to you)

The Standard Procedure for calculating ones BMR is

Women:
655 + (4.3 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)

Men:
66 + (6.3 x weight in pounds) + (12.9 x height in inches) – (6.8 x age in years)

Now we want to add in ones (BMR + AMR) activity level to figure in how many more calories the body needs:

Sedentary 0 days a week: BMR x 20 percent
(YOU NEED A CHANGE AND YOU KNOW IT)

Active just above Sedentary: BMR x 30 percent
(walks in the park enjoying nature hardly sweating lol COME ON NOW LETS WORK OUT)

Moderately Active: BMR x 40 percent
(You exercise most days a week:  3 to 5 times a week nice sweat, now were talking )

Very Active: BMR x 50 percent
(Intensely daily basis extensive time frames or H.I.I.T type training OHHH RAHH P.I.T. TRAINING)

HARDCORE EXTEME ACTIVE: BMR x 60 percent
(Athletic training please refer to Ja’Warren Hooker, Will Conwill, Edward Williams, Tommy Mack and others who I can suggest help you peek at these levels. )

Now keep in mind when dealing with Caloric intake you address it based on your need.

Three Basic Categories

  1. Caloric Deficit (looking to lean out drop body fat)
  2. Caloric Neutral (looking to stabilize/maintain your current weight, but might be looking to change up your body’s composition i.e. more lean muscle/ less fat)
  3. Caloric Surplus (looking to gain lean muscle mass)

Then from that Caloric need then you address the ratios of your dietary intake based on C/P/F

  1. Carbohydrate
  2. Protein
  3. Healthy Fats

Keep in mind I do not advocate dietary avoidance of any of the 3 basics body needs of Carb’s, Protein or Fats (C/P/F) for weight loss. This always results in seesaw dieting which causes weight to return as soon as you reintroduce those foods back into your dietary eating habits. I’m a firm student of the simple habits of “Moderation & Spacing of Meals”.

I do this calculations for my clients who are doing one of my programs and it is included in any  supplement weight management program I customize to their needs.

I also go by blood typing to better ascertain C/P needs and which foods to avoid.

There you have it. Your Daily Caloric Need. Easy enough right?  The tools to map out your own nutritional guidelines without paying someone upward of 75 to 150$ (or more) to do it for you.

Ronald Lashley Jr.
Wellness Coach & Personal Trainer
Live Long & Healthy”

 

How Do I Calculate My Caloric Needs?

Calculating  BMR, AMR , C/P/F Caloric Needs

Before we begin:

*FDA guidelines which dictate:

  1. Average national weight loss with regular exercise and daily caloric deficit and healthy eating is around 1 to 2 lbs a week.
  2. DO NOT go below a 1200 daily caloric intake.
  3. To lose 1lb a week you need a 3500 weekly caloric deficit (that doesn’t address fat or lean muscle mass just total weight loss)
  4. Protein should be between 15 to 35% of your intake
    (p.s. you’re going to do it the other way  its Grams per Pound or Kilo and the amounts vary based on which you’re going to use i.e. kilo to grams .4 to .6, lbs to grams .8 to 1.2 doing percentages should do the trick though)
  5. Carbs 45 to 65%
  6. Fat 15 to 35%.
  7. ALWAYS speak to your primary care physician prior to implementing any dietary program

Now to do it yourself with the help of a online calculator, click here.

I don’t do BMR calculations by old pen and pad anymore because I utilize the Tanita BF-350 which interfaces with my computer and provides  accurate reports for me to trend my clients. I couple those reports with my clients wearing a heart rate/caloric burning watch, for an accurate reading for them specifically.

But, for those of you that do not have access to the tools that I utilize and want to know how to calculate your BMR and AMR, you can utilize the standardized formula or seek out one of the BMR calculations “estimators” on line.

Now let’s begin.

BMR For Adults (if you questioned if you’re an Adult or not then most likely you are not so this doesn’t apply to you)

The Standard Procedure for calculating ones BMR is

Women:
655 + (4.3 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)

Men:
66 + (6.3 x weight in pounds) + (12.9 x height in inches) – (6.8 x age in years)

Now we want to add in ones (BMR + AMR) activity level to figure in how many more calories the body needs:

Sedentary 0 days a week: BMR x 20 percent
(YOU NEED A CHANGE AND YOU KNOW IT)

Active just above Sedentary: BMR x 30 percent
(walks in the park enjoying nature hardly sweating lol COME ON NOW LETS WORK OUT)

Moderately Active: BMR x 40 percent
(You exercise most days a week:  3 to 5 times a week nice sweat, now were talking )

Very Active: BMR x 50 percent
(Intensely daily basis extensive time frames or H.I.I.T type training )

HARDCORE EXTREME ACTIVE: BMR x 60 percent
(Athletic training  )

Now keep in mind when dealing with Caloric intake you address it based on your need.

Three Basic Categories

  1. Caloric Deficit (looking to lean out drop body fat)
  2. Caloric Neutral (looking to stabilize/maintain your current weight, but might be looking to change up your body’s composition i.e. more lean muscle/ less fat)
  3. Caloric Surplus (looking to gain lean muscle mass)

Then from that Caloric need then you address the ratios of your dietary intake based on C/P/F

  1. Carbohydrate
  2. Protein
  3. Healthy Fats

Keep in mind I do not advocate dietary avoidance of any of the 3 basics body needs of Carb’s, Protein, or Fats (C/P/F) for weight loss. This always results in seesaw dieting which causes the weight to return as soon as you reintroduce those foods back into your dietary eating habits. I’m a firm student of the simple habits of “Moderation & Spacing of Meals”.

I do these calculations for my clients who are doing one of my programs and it is included in any supplement weight management program I customize to their needs.

I also go by blood typing to better ascertain C/P needs and which foods to avoid.

There you have it. Your Daily Caloric Need. Easy enough right?  The tools to map out your own nutritional guidelines without paying someone upward of 75 to 150$ (or more) to do it for you.

Ronald Lashley Jr.
Wellness Coach & Personal Trainer
Live Long & Healthy”

 

Glycemic Index

What are the Benefits of the Glycemic Index?

From the Glycemic Index Foundation  http://www.glycemicindex.com/
Eating a lot of high GI foods can be detrimental to your health because it pushes your body to extremes. This is especially true if you are overweight and sedentary. Switching to eating mainly low GI carbs that slowly trickle glucose into your blood stream keeps your energy levels balanced and means you will feel fuller for longer between meals.
  • Low GI diets help people lose and manage weight
  • Low GI diets increase the body’s sensitivity to insulin
  • Low GI carbs improve diabetes management
  • Low GI carbs reduce the risk of heart disease
  • Low GI carbs improve blood cholesterol levels
  • Low GI carbs can help you manage the symptoms of PCOS
  • Low GI carbs reduce hunger and keep you fuller for longer
  • Low GI carbs prolong physical endurance
  • High GI carbs help re-fuel carbohydrate stores after exercise

How to Switch to a Low GI Diet

The basic technique for eating the low GI way is simply a “this for that” approach – ie, swapping high GI carbs for low GI carbs. You don’t need to count numbers or do any sort of mental arithmetic to make sure you are eating a healthy, low GI diet.
  • Use breakfast cereals based on oats, barley and bran
  • Use breads with wholegrains, stone-ground flour, sour dough
  • Reduce the amount of potatoes you eat
  • Enjoy all other types of fruit and vegetables
  • Use Basmati or Doongara rice
  • Enjoy pasta, noodles, quinoa
  • Eat plenty of salad vegetables with a vinaigrette dressing

Low GI foods only bring about slow release and rise in glucose. This controls the spikes in insulin. Carbohyrdates with a low GI (0-54) help you feel fuller, give you more energy, and can lead to weight loss and reduced risk of diabetes.

Category Food Name Glycemic
Index
Vegetables
glycemic index of vegetables
Baked Beans
Kidney beans.
Lima beans.
Navy beans.
Pinto beans
Soy beans.
Beets.
Tomato Sauce
Peas
Sweetcorn
Broccoli, cauliflower, celery
Vegetarian chili
Mashed potato, instant
French Fries, baked
Potato, peeled & steamed
Carrots
48
27
32
38
45
18
64
49
48
48
10-25
39
74
54
65
47
Breads | Glycemic Index of Bread
glycemic index of bread
Dark rye
French baguette
Hamburger bun
Kaiser roll
Pita bread – whole wheat
Sourdough
Fruit Bread
White bread
Wonder Bread, White Enriched
Wheat bread – stoneground
Whole wheat
Bagel, plain, white
Wholegrain Bread
Multigrain Breads
English Muffin, Whole Grain
Oat Bread
Rye Bread
Bran Muffin
51
95
61
73
57
52
53
70
71
53
69
72
40
45
45
65
50
65
Meats / Chicken | Glycemic Index of Meat and Chicken
glycemic index of meat and chicken
Sweet & Sour Chicken w/Noodles
Lean Cuisine, French style Chicken
Beef casserole
Chicken Nuggets, frozen
Fish Fingers (strips)
Pizza, cheese
Sausages
Hamburger (with bun)
Chicken Nuggets, frozen & microwaved
Sushi, roasted
41
36
53
46
38
60
28
66
46
55
Cereal
glycemic index of cereal
All-Bran Kellogs
Bran Flakes, Post
Cheerios
Cocoa Krispies
Corn Chex
Corn Flakes
Corn Pops
Cream of Wheat.
Frosted Flakes
Froot Loops
Grapenuts Flakes
Frosted Mini Wheats
Honey Smacks
Multi Bran Chex
Museli
Raisin Bran
Rice Chex
Shredded Wheat
Honey Smacks
Special K
Total
Pancakes, from shake Mix
Pop Tarts
42
74
74
77
83
84
80
74
55
69
80
58
71
58
43
73
89
83
56
54
76
67
70
Rice
gi values
Barley, pearled
Couscous
Instant, 1 cup, cooked
Uncle Bens, converted
Long grain White
Short grain, white
Rice Noodles
Instant rice – white (boiled)
Brown rice (boiled)
Brown rice (steamed)
25
65
87
44
41
72
53
87
72
50
Cookies
http://www.glycemicedge.com/images/food-cookies.jpg
Graham crackers
Oatmeal cookie
Vanilla wafers
74
55
77
Crackers
http://www.glycemicedge.com/images/food-crackers.jpg
Rice cakes, plain
Stoned wheat thins
Water cracker
82
67
78
Dairy
http://www.glycemicedge.com/images/food-dairy.jpg
Ice cream, vanilla, 10% fat
Low Fat Ice Cream
Milk, whole
Milk, skim
Milk, chocolate, 1%
Pudding
Milk, soy
Tofu frozen dessert, low fat
Yogurt, nonfat, fruit, sugar
Yogurt, nonfat, plain, artificial sweet.
Yogurt, nonfat, fruit, artificial sweet
Custard
61
35
27
32
34
43
31
115
33
14
14
43
Fruits
http://www.glycemicedge.com/images/food-fruit.jpg
Apple, 1 medium
Apple juice, unsweetened
Apricots, 3 medium
Banana bread
Banana
Cherries
Cranberry juice
Grapefruit, raw
Grapes, green
Kiwi
Mango
Orange
Orange juice
Peach
Pea
Pineapple
Plums
Prunes
Raisins
Watermelon
Cantaloupe
38
40
57
47
55
22
52
25
46
52
55
44
46
30
38
66
69
29
64
72
65
Pasta / Pizza
http://www.glycemicedge.com/images/food-pasta1.jpg
Fettuccine
Linguine
Linguine with Shrimp Dinner
Macaroni
Deluxe macaroni & Cheese Dinner
Ravioli, meat
Ravioli, drum wheat flour, meat
Spaghetti, white
Spaghetti, wheat
Spaghetti, white,
boiled
Spiral, durum
Tortellini, cheese
Vermicelli
Pizza, Super Supreme
Pizza, Vegetarian Supreme (Pizza Hut)
Lasagna, vegetarian
Lasagna, meat (Healthy Living brand)
Lasagna, beef
45
52
40
47
36
39
39
41
37
42
43
50
35
36
49
20
28
47
Snacks
http://www.glycemicedge.com/images/food-snacks.jpg
Vanilla wafers
Doughnut, deep-fried
Apple Muffin
Sponge cake, plain
Snickers Candy bar
Pretzels
Potato chips
French Fries
Popcorn, light, microwave
Popcorn, regular
Pop Tarts, chocolate
M&M’s Chocolate candy, peanut
Snickers Bar
Mars Bar
Peanuts
Cashew nuts
Granola Bar, chewy
Graham crackers
Doritos Corn chips
77
75
48
46
41
83
54
75
55
72
70
33
41
68
14
25
61
74
72
Drinks
http://www.glycemicedge.com/images/food-drink.jpg
Coca-Cola
Gatorade
Fanta soft drink
Apple Juice
Orange Juice
Tomato Juice
Lemonade, sweetened
Fruit Punch
Chocolate Milk
77
78
63
40
50
38
54
67
34

Find out more about controlling your blood sugar.

Too Little Vitamin D

Supplement your vitamin D intake.

Vitamin D is a fat-soluble pro-hormone that exhibits numerous effects in the body and does far more than promote healthy bones and teeth. It exists in two major forms called vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol).

Vitamin D3 is produced in skin following exposure to sunlight, specifically ultraviolet B radiation. Vitamin D is converted into 25-hydroxy-vitamin D which is the primary circulating form in our bodies. This form is then converted into the active form of the vitamin, namely 1,25-dihydroxy-vitamin D by the kidneys. 

So why Supplement if we can naturally get it?

Due in part to the fact that people are now using sun-blocking agents more so than ever before, and are advised to avoid exposure to the sun, over 50% of the adult population in the United States is vitamin D deficient.

Even the latest events in our County i.e., the Covid-19 pandemic is proving to be challenging for those not in optimal health, and being Vit D deficient is part of that conversation. As a consequence, supplementation with vitamin D is essential. 

The active form of vitamin D is responsible for numerous body functions including promoting healthy bones and teeth. It has been shown that supplementing with vitamin D decreases the incidence of bone fractures in the elderly by as much as one-third. Other functions of vitamin D include supporting the immune system, modulating inflammation, and decreasing the incidence of various forms of cancers including cancers of the colon, prostate, breasts, and other tissues. Recent studies have also indicated that vitamin D may help prevent the onset of diabetes.  Also, did you know to be deficient in Vit D causes weight gain? Yes, its makes it so much harder to lose weight.

The Daily Value (DV) for vitamin D is 400 IU. However, numerous studies suggest that this amount is insufficient to meet our bodies’ needs and that significantly higher levels are required to provide optimal benefits. Recent studies have suggested that the upper limit of safety for vitamin D is approximately 10,000 IU. 

Make sure your getting your vitamin D daily. We take ours at bedtime to improve better absorption rates as our body heals and restores itself during sleep.

Target Your Heart Rate – Zone Training

Your Target Heart Rate

The SmartHRM Fitness app and other apps that support the SmartHRM Heart Rate Monitor calculate your target heart rate zones based on your age and your maximum heart rate. While you exercise, the app displays your heart rate and a color zone bar and may also vibrate to let you know when you are “in the zone”. The standard formula for calculating your maximum heart rate is: 220 – Your Age.There are four zones you can work in:Warm-up/Cool down: 50-60% of your max. This is a good zone to stay in if you are new to exercise or are recovering from an injury. Always start and end an exercise session in this zone.Weight Loss: 60-75% of your max. If you’re in this zone, your expending enough energy to create a calorie deficit and to burn more fat than muscle.Aerobic: 75-85% of your max. In this zone, you’re getting a good cardio workout, exercising both heart and lungs. Ideal for improving fitness.Atheletic: 85-100%. This zone is for those who are in great athletic shape. Even experienced runners and exercisers should vary the intensity of their workout and hit their peak for short bursts (e.g. sprinting) or under the advice of a health or fitness trainer.

Heart Rate Zones

SmartHRM Fitness App

Instant Feedback Keeps You Motivated. The SmartHRM Heart Rate Monitor is designed to work with popular fitness apps that display:

  • your route (using the built-in GPS on your phone)
  • calories burned
  • distance and pace
  • your heart rate and zone

Free SmartHRM Fitness app for Android phones from Smart Health and Fitness.Displays your heart rate in real-time while using the SmartHRM Bluetooth Heart Rate Monitor. Enter your age, view your target heart rate zones and choose the zone you want to work in: Weight-Loss, Aerobic, Athletic.

SportyPal offers targeted zone training, additional features, like altitude. It works with the SmartHRM Bluetooth Monitor (available now) and the iPhone version (available for pre-order). In addition to tracking your workout on SportyPal, you can also upload the data automatically to the SportyPal Website and take advantage of SportyPal’s long-term tracking tools.Other Apps: JogTracker, JogTracker Pro, and Jogger. For Android apps, visit the Android Marketplace from your phone.SmartHRM MonitorBluetooth Heart Rate on your Android phone

Monitor worn across chest reads your heart rate while you run, hike, cycle -Bluetooth wireless upload to phone & Web dashboard -Track fitness activity online -Works with popular fitness apps & SmartHRM Fitness apps

Nutrient Timing

By William J. Kraemer, Ph.D.

A popular concept in strength training related to nutrition is the importance of nutrient timing.  Getting macronutrients into the system before and after a conditioning session is important for optimal repair and remodeling of tissues. An increasing amount of research has focused on this concept over the past five years. While the specific recommendations can be variable, an important finding is that protein intake along with some carbohydrate both before and after the workout may be optimal for the recovery process.

The most important finding in this concept for recovery resides with complete protein and more importantly, the essential amino acids including branch chain amino acids.  Typically, 20 to 25 g of protein is consumed before the workout.  To stimulate protein synthesis, it appears that protein intake prior to the workout is more effective than after the workout. Additionally, as one gets older (e.g., over the age of 40) and digestive challenges become more prevalent, the amount of essential amino acids required appears to be increased.

Intakes of small amounts of carbohydrate before workouts allows for insulin signaling to help with protein synthesis.  Carbohydrate intake after a workout typically begins the replacement of muscle glycogen stores.  Typical carbohydrate intakes range from 25 to 50 grams. However, the key nutrient for the enhancement of recovery is protein, more specifically essential amino acids.

The demands for protein synthesis arise from the damage that can take place with exercise stress.  Exercise results in the breakdown of muscle or more specifically muscle fibers. Muscle fibers are made of contractile proteins that produce the forces of movement, and keeping these proteins in place is a host of what are called non-contractile proteins that also need repair if damaged.

So the first site of real recovery is at this level of muscle fibers which are used to perform the activity.  Now not all muscle fibers are used for every activity and therefore the damage to tissue can vary based on the intensity and duration of the exercise.  Lifting heavy weights in a weight training workout will create more muscle tissue damage. Therefore, the recovery and rebuilding process will be enhanced not only by providing the body with the needed intake of protein, but the timing of some of the protein intake will also be important.

Weight training sessions as well as long duration endurance events such as 10Ks, triathlons, marathons and other ultra-distance events produce significant repair requirements.  Endurance events produce some of the greatest damage to muscle fibers as a result of the long duration and repeated use of muscle, especially the slow twitch muscle fibers. Many times endurance athletes (who should also lift) forget to take in protein around their training sessions and competitions since they are so focused on the replacement of carbohydrate.

In summary, the demands of exercise and the resulting damage ranges on a continuum from low to high. But in each case, optimizing the intakes of carbohydrate and protein is an essential part of helping the body to recover. And on training and competition days, timing of a portion of the total intake of nutrients is also an important consideration.

Low Iron?

Iron Deficient

Get your body back into better functional nutrient absorption instead of bombarding your system with mega doses of prescribed Iron that does not address the issue of what is scavenging your iron resources or inhibiting iron uptake.

“What factors influence the absorption of iron?

Several factors influence the bioavailability and absorption of iron from dietary supplements and foods. The form of iron in dietary supplements is important, and AdvoCare® uses highly bioavailable forms such as an amino acid chelate and fumarate. Common dietary sources of iron include vegetables, dairy products, meat, poultry and fish. Only about 10% of iron in the diet is absorbed.

Dietary inhibitors of iron absorption include grains, legumes, rice, calcium, soy protein, tea and coffee.
Enhancers of iron absorption include vitamin C, meat, fish and poultry. ” AdvoCare FAQ’s

Here are some suggestions that  may help you improve your Iron absorption

  1. Herbal Cleanse
  2. Reduce or stop drinking green & black tea, carbonated beverages caffeine . It inhibits the absorption of iron in an already compromised system
  3. Cook with either onions or garlic (or both)
    • increases not only iron but zinc absorption from rice or beans
    • Also allows  nutrient mineral absorption of legumes and grains by unbinding them (phytates and phytakes )
  4. You may already have low stomach acids so lay off antacids this also means stop eating foods that cause you to have to have antacids
  5. If your an  A Blood Type, you will have lower stomach acid then other blood types. Low stomach acids is also an issue with absorption of whole grains and leafy vegetables and some fruits that contain phytates and phytakes.
  6. Reduce High value foods with non soluble fibers
  7. Eat more Citrus type foods
  8. Iron inhibiting foods should not be taken at the same time as Iron.

Phytates do have benefits and this is not to mean not to eat them.  But soaking them in water and cooking them will help to reduce the Phytic acid in them when your Iron deficient.Get your iron levels in normal range and re introduce foods back into your system once it is working right.

Food sources of Phytic Acid[17]
Food [% minimum dry] [% maximum dry]
Sesame seeds flour 5.36 5.36
Brazilnuts 1.97 6.34
Almonds 1.35 3.22
Tofu 1.46 2.90
Linseed 2.15 2.78
Oat Meal 0.89 2.40
Beans, pinto 2.38 2.38
Soy protein concentrate 1.24 2.17
Soybeans 1.00 2.22
Corn 0.75 2.22
Peanuts 1.05 1.76
Wheat flour 0.25 1.37
Wheat 0.39 1.35
Soy beverage 1.24 1.24
Oat 0.42 1.16
Wheat germ 0.08 1.14
Whole wheat bread 0.43 1.05
Brown rice 0.84 0.99
Polished rice 0.14 0.60
Chickpeas 0.56 0.56
Lentils 0.44 0.50

list provided by Wiki

For best absorption of iron, take Vitamin C. Vitamin C is the best-known enhancer of iron absorption. Since calcium inhibits iron absorption, Calcium tablets should be taken two hours apart from iron-containing products.