Below is a fact sheet from 2008-09. A few years back, but it should relay to you that lack of proper nutrition has not changed in 6 years. We need to do something about it and take care of ourselves and the ones we love!
Statistical Fact Sheet — Miscellaneous 2009 Update
Nutrition and Cardiovascular Diseases — Statistics
Foods and Nutrients – Adults (data based on NHANES 2005–06)
Nutrition and Cardiovascular Diseases — Statistics 2
• Individual nutritional determinants of positive energy balance (more calories consumed than expended), as determined by adiposity or weight gain, include larger portion sizes, higher intake of sugar-sweetened beverages, and greater consumption of fast food and commercially prepared meals. (NHANES 2005–06)
In addition to individual foods and nutrients, overall dietary patterns can be used to assess more global dietary quality. Different dietary patterns have been defined, including the Healthy Eating Index (HEI), Alternative Health Eating Index (AHEI), Western vs. Prudent dietary patterns, Mediterranean dietary pattern, and DASH-type diet.
• In 1999–2004, only 19.4 percent of hypertensive U.S. adults were following a DASH- type diet (based on fiber, magnesium, calcium, sodium, potassium, protein, total fat, saturated fat, and cholesterol). This represented a decrease from 26.7 percent of hypertensive US adults in 1988–1994. (Arch Intern Med. 2008;168:308–314)
Use of dietary supplements is common in the United States among both adults and children:
• Half (52 percent) of U.S. adults in 1999–2000 used dietary supplements, with the most common supplement being multivitamins and multiminerals (67 percent of supplement users). Most supplements were taken daily and for at least two years. Supplement use was associated with older age, higher education, greater physical activity, wine intake, lower body mass index, and white race. (Am J Prev Med. 2008; 35: 38–46)
Effects on Cardiovascular Risk Factors
In randomized controlled trials, dietary habits affect multiple cardiovascular risk factors, including both established risk factors (systolic and diastolic blood pressure, LDL cholesterol levels, HDL cholesterol levels, glucose levels, and obesity/weight gain) and novel risk factors (e.g., inflammation, cardiac arrhythmias, endothelial cell function, triglyceride levels, lipoprotein[a] levels, and heart rate):
How do I workout? What exercises should I do? How long do I workout? Am I doing any of this stuff right? Why am I so sore afterwards?
So many questions about exercising. So let's narrow it down. The following three questions are for everyone who exercises -no matter how new or advanced you may be.
What are your goals?
If you know where you are going, its a lot easier to get there. Know what you want to do. Do you want to play soccer, lift heavy, run a marathon/triathlon, bike for 100 miles, participate or place in an event? Even just to stay a healthy weight and be able to work around the house?
The list goes on, but you need to have a goal. BE SPECIFIC as possible.
What are you doing to achieve your goals?
Is your lifestyle conducive to your goal(s)? One step at a time. Start small and work your way up. If your goal is to lose 50 lbs, start off with a goal of 5 lbs. Once you achieve that, move to the next step of 10 lbs. Rome wasn't built in a day, so getting your body where you want is going to be a process.
It WILL be worth it in the end.
If you really want to achieve your goals, you will do what it takes to get there. One more lap and one more rep will get you to your goal that much faster.
Why do you want this goal?
You have the what and how, but now you need the why. The WHY is the driving factor.
The WHY keeps you moving, even through the hardest times.
Here are a couple examples of the INTERNAL MOTIVATION that keeps people going.
[I'm doing this to be the best athlete I can be- I'm doing this to improve my health - I'm doing this to be around longer for my family - I'm doing this because I feel and look better - I'm doing this because it allows me to help others- I'm doing this to better my relationship with my spouse]
If you want to be successful with any exercise program-look deep down inside and find out that
YOU ARE WORTH IT.
You and your body are the only one you will ever have, so take care of it through regular exercise.
Step 1 for exercising:
Setting simple, attainable goals is the #1 rule for success.
Good Luck and I look forward hearing from you!
Brian Vernetti - ACSM Personal Trainer
Contact Interval Athlete if you need help with goals or exercise programs.
There is a lot more to coffee than you might think! Not only does coffee wake you up in the mornings, but it also has a multitude of health benefits associated with it!
Coffee is not only a great antioxidant, it is directly associated with a lower risk of type 2 diabetes, stroke, heart attack, dementia, Alzheimer's, Parkinson's Disease, liver disease, and liver cancer!
For a cup of black coffee you are looking at 2-7 calories TOTAL. Now when you add sweeteners, creamers or anything else that you may like in your coffee, the calories can spike through the roof. Adding sugar and other sweeteners can crash your diet and make you pay for it later! For instance,
Starbuck's Peppermint White Chocolate Mocha is a crazy 680 calories, containing 26g of fat and 96g of sugar! Keep in mind, the benefits of coffee are taken in its purest form: black. (Don't like straight black coffee? Try a French press. Although it takes a little bit more prep time, the result is a much better tasting cup of coffee- so much so that you often don't even need to add creamer or half and half! )
With any good thing, it is best to drink coffee in moderation. It is recommended to only consume 2-4 cups per day. This amount will give you the necessary benefits of the coffee, without putting you at an increased risk of high blood pressure, heartburn, ulcers and irritability. Drinking too much coffee can dehydrate you and lead to caffeine addiction. As always, consult with your doctor about drinking coffee if you have any concerns.
Try drinking a small cup of straight black coffee 1 hour prior to interval training.
You will be surprised with the results!
Do we as a society eat healthy? Does your family/ loved ones eat healthy?
Eating healthy isn't just about cutting out processed foods, it is also about trying to make sure that we take in the right vitamins each day. This is not a daunting task, but something that can met with a little more diversity on the table or even a casual stroll outside! Many of the health problems that are plaguing our society can be remedied with proper vitamin intake and regular exercise.
The vitamins that America is most deficient in::
Eating the recommended vitamins and nutrients is something that doesn't have to be boring or mundane. All of the above vitamins listed and the foods adjacent to them can provide countless meal combinations.
Incorporating the vitamins will not make you feel better, but allow your body to operate better and be more prepared for the tasks ahead!
The link provided below is a quick reference that will help to give you a good idea of many of the nutrient deficiencies facing America today per the CDC.
Growing up we all heard the phrase "eat your vegetables!" or "you aren't leaving this table until you finish those green beans!" Being forced you to eat foods that you hate while you were growing up makes you hesitant to try those foods again. So why even consider those dreaded veggies that you hated so much? Because they are actually good for you- the American culture needs to learn that eating healthy doesn't have to be boring or bland!
In general, Americans love vegetables- if they are fried or covered in a thick fatty sauce or dressing. Green bean casserole or fried onion rings are a couple examples. We spend so little time planning our meals, that picking something quick and easy often jeopardizes the healthiness of the meal.
Trying to find healthy meals is a thing of the past. With the internet, phone apps and even those dusty cookbooks on your shelf, there is no reason we should be bored or unable to find healthy recipes!
Picking a recipe that consists primarily of vegetables is a much easier way to narrow down the endless possibilities! Vegetables are low in calories, packed with vitamins, full of quality fiber, quality carbs, full of flavor, provide various textures, can be purchased in almost in any form (fresh, frozen, canned) and transform your plates into colorful dishes! Mixing up your recipes will not only improve your culinary skills but help you achieve your fitness goals more quickly!
Here are two quick and easy recipes for changing up the traditional salad:
Mix watermelon with whole leaf spinach. Lightly pour melted goat cheese on top, drizzle honey on top and sprinkle it with pecans. A perfect side dish that is not only filling, but colorful and delicious!
Lettuce of choice (preferably spinach, romaine or mixed greens)
Cut up a ripe mango, apple, light sprinkling of cheese: mix it all together with a little vinaigrette and you are on your way to a dynamic salad!
Quality Nutrition = Quality Training
Eating smart not only makes your feel better and exercise more efficiently but aids in a lifestyle that is less prone to disease and other health complications.