Calisthenics Workout

 22 Minute Cardio Workout

Calisthenic Style

Warm Up: 
Stretch * Calf Raises * Ab Wheel * Squats * Plank Knee Lifts

Start HIIT Trainer:
30 Second Sets / 20 Sec rest or transition

RUN IN PLACE

JUMPING JACKS
ELBOW JACKS

LUNGE FWD
LUNGE SIDE

• Transition Floor Pad

CRUNCHES
BICYCLE

LEG LIFTS UP
LEG LIFTS SIDE

• Transition Flip

PUSH UPS
LEG LIFTS BCKWRD

• Transition Remove Pad

FLOOR JUMPS

•  Transition Stand

ARM CIRCLES

• Transition Stairs

 STAIR RUN

•  Transiton Outside

JUMP ROPE

Cool Down:
Dance * Walking Lunges * Stretch

Optional:
Bike 5 short laps * Fast Walk 2 short laps * Pull Ups

10 lb Dumbell Weights: 5 reps each
Curl: left/right
Side Lift:  left/right
Squats: both hands
Behind Head: both hands
Angle Twist Up/Dwn: left/right

Metabolism Boosting Foods

Metabolism is a set of cell functions that include the circulation of blood, the digestion of food, breathing, the contraction of your muscles and the elimination of waste from your body. I have comprised a list of foods, vitamins and minerals with additional tips on boosting metabolism rates, burn fat and maintaining the right amount of healthy calories.

Foods that Increase Metabolism

1) Water: Increase metabolic rates by 30%, is a natural appetite suppressant, and flushes sodium and toxins from the body.  Drink water all throughout the day.  Drinking ice cold water may even be better because the body has to warm it before digestion, thus making the body work harder and burn more calories. Avoid dehydration at all times by consuming 8-12 (8 oz) cups of water to maintain a high metabolism and burn more calories.

2) Green Tea: Boosts metabolism and aids in weight loss. May also be a mood enhancing herb as well as providing anti-cancer properties and helps to prevent heart disease.

3) Coffee & Tea: Now this I can handle, Bring on the java!  caffeine is a stimulant to the central nervous system. Brewed coffee can raise metabolism 5%-8% and brewed tea comes in at a whopping 12% because it contains the antioxidant catechins.

4) Soup: The combination of liquids and solids means it is a super appetite suppressant, besides the fact that it is a delicious low fat meal or snack.

5) Grapefruit: The grapefruit diet is not a myth. Packed with vitamin C and its unique chemical properties actually reduce insulin levels, which promotes weight loss and boosts metabolism.

6) Apples & Pears: Eat fruit as a snack to satisfy those sweet cravings.  It adds fiber to your diet, is a low calorie food at any time of the day and will help you consume fewer calories overall. Eat more...gain less cals.

7) Broccoli: A super food at a mere 20 calories per cup that is rich in calcium as well as a big dose of vit C that helps the absorption of calcium.  This green food has vit A, foliate, fiber and also contains powerful phytochemicals that boost your immunity and protect against disease.

8) Yogurt: A low fat dairy food that is a great source of calcium and protein with added bacteria and probiotics for a healthy digestive tract.

9) Turkey:  Protein helps boost metabolism, burn fat and build lean muscle which in turn burns more calories.  Lean skinless turkey is an all time favorite for body builders with the reason being 3 oz of turkey equals 120 cals with 26 g of protein and only 1 g of fat and 0 g of sat fat. 

10) Oatmeal:   This heart-healthy favorite ranks high on the good carb list, because it’s a good source of cholesterol-fighting, fat-soluble fiber (7 grams per 3/4-cup serving) that keeps you full and provides you with the energy you need to make the most of your workouts. Choose steel cut or rolled oats, not instant oatmeal to get the most benefits. This is another body builder favorite.

11) Hot Peppers:  Hot spicy peppers speeds up metabolism.  Capsaicin (a chemical found in jalapeno and cayenne peppers) temporarily stimulates your body to release more stress hormones, which speeds up your metabolism and causes you to burn more calories.

12) Milk: Vit D is needed for strong muscle and calcium is needed for strong bones as well as reducing fat absorption as a whole.  Calcium deficiency may actually slow down metabolism as well. 

13) Watermelon: Contains a large amount of the amino acid arginine that is found to promote weight loss. 

Contributing Factors for High Metabolism

1) Don't Starve Yourself:  Consuming not enough calories may actually put your body into starvation mode thus slowing metabolic rates and causing the body to store fat and energy. Prolonged crash diets will eventually begin burning muscle tissue and visceral belly fat will likely be the result. Eat plenty of low fat foods in small quantities five times a day, which includes breakfast, lunch & dinner with two snacks.

2) Eat Breakfast:  The age old saying that "breakfast is the most important meal of the day" seems to still stand true today.  It is said that breakfast gives your metabolism a jump start for the day and will increase energy levels. 

This is a hard one for me personally because I am never hungry in the morning. I found a way around this issue, by drinking a protein shake on the days I exercise and a fruit smoothie on my off days.  I purchased a drink blender by Cuisinart which makes it super easy to get those healthy calories and really convenient to make shakes right in the travel cup itself.  Nice!

3) Essential Vitamins & Minerals: Eating healthy and consuming adequate amounts of vitamins & minerals will help maintain your weight as well as boosting metabolism speeds.

• Fiber helps to burn up to 30% of fat with 25g per day which is about 3 servings of fruits and veggies.
• Iron carries oxygen to the muscles that burn fat.  Iron deficiency means low energy and low metabolism.  Avoid supplements because too much iron is harmful.  Acquire iron through foods like beans, cereal, spinach, meat and shellfish.
• Vit D strengthens and preserves muscle which in turn revs up metabolism rates. Foods like salmon, tuna, milk, cereal and eggs are excellent sources. 
• Arginine is an amino acid that enhances the oxidation of fat and glucose.  It also increases lean muscle, which burns more calories than fat does. Eat foods like watermelon, seafood, nuts, and seeds.
• Protein can up calorie burn by as much as 35%.  Protein is essential for maintaining lean muscle mass which encourages metabolism. 
• Vit B Complex: Every cell function that uses or produces energy contributes to your metabolism and many of these cell functions require the B vitamins to function optimally. Read more in my blog post http://nutritionandfitnessguide.blogspot.com/2012/03/b-complex-vitamins.html

4) Keep Moving:  No matter what your day consists of, be sure to avoid sitting or laying down for longer than 4 hours, which causes a near shutdown in an enzyme that controls fat and cholesterol metabolism. To keep this enzyme active and increase your fat burning, keep moving!

I have found office jobs and long commutes to be a huge health obstacle. Stand up periodically if your job is chair bound.  Take the stairs instead of the elevator.  Park on the back lot instead of by the front door.  Run errands whenever possible.  Find an excuse to get out of that chair!  Simple extras in your day can help maintain a healthy metabolism.  Furthermore, A doctor once told me that I should get out of the vehicle and stand up regularly during my long travel times across the nation to prevent the frequent bladder infections that occurred. 

5) Organic Foods:  Of course this is the trendy way to go these days, but there is a reason for it.  Pesticides may make it harder to loose weight because the toxins interfere with the natural energy burning process.  I have also read that the body doesn't know how to treat foreign toxins and may actually cause weight gain.  A simple rule of thumb: If you can eat the skin...go organic.

6) Sleep More: There are numerous benefits of getting a true 8 hours of restful sleep each night, but mainly it reduces stress, fatigue and possibly reduces visceral belly fat as well. 



References:

"How to Increase Metabolism", by Sheri Strykowsk, a freelance journalist who specializes in health, fitness and lifestyle with numerous publications. This is a nice article that lists the 10 metabolism boosting foods that I summarized and also gives examples of each study.
http://www.fitnesstipsforlife.com/10-foods-to-raise-your-metabolism.html

"15 ways to max your metabolism" by Men's Health.
http://www.msnbc.msn.com/id/41721690/ns/health-diet_and_nutrition/t/ways-max-your-metabolism/

Vitamin B Complex & Metabolism http://www.livestrong.com/article/484358-vitamin-b-complex-metabolism/#ixzz1xmROXAb2

Gluten Free Diet

Gluten Article Contents:

The Good: Foods you can eat
The Bad: Foods you can't eat
The Evil: Alcohol Beverages
Autism: Effects
Deficiencies: Beware
My Conclusion: Just my opinion
Information Source: Wikipedia

In the US, the FDA considers foods containing less than or equal to 20 ppm to be gluten-free. It is different elsewhere. There seems to be controversy about this also.

THE GOOD

Several grains and starch sources are considered acceptable for a gluten-free diet. The most frequently used are corn, potatoes, rice, and tapioca.Various types of bean, soybean, and nut flours are sometimes used in gluten-free products to add protein and dietary fiber. Almond flour is a low-carbohydrate alternative to flour. Ordinary wheat flour contains approximately 12% gluten. Buckwheat is not related to wheat; pure buckwheat is considered acceptable. There is a controversy about oats, with the main reason being contamination from wheat products during processing. 

**OK this is good, although I've already limited my use of these items on my low cal diet.

THE BAD

This diet rules out all ordinary breads, pastas, and many convenience foods; it also excludes gravies, custards, soups and sauces thickened with wheat, rye, barley or other gluten-containing flour. Further more, it prohibits the ingestion of wheat, barley, rye and related components, including triticale, durum, graham, kamut, semolina, spelt, malt, malt flavouring or malt vinegar. Gluten comes in many forms: vegetable proteins and starch, modified food starch (when derived from wheat instead of maize), malt flavoring, including maltodextrine, dextrine , unless specifically labeled as corn malt. Many ingredients contain wheat or barley derivatives. However, dextrose is gluten free since it is highly modified, no matter what the source. Sausages may contain gluten via fillers or binders such as Butcher's Rusk. "Natural flavoring" is also suspected to contain gluten. Be aware that a stabilizing agent or thickener may be in products like ice-cream and ketchup. Glues used on envelopes. Medications. Vitamins. Cosmetics for lips.

**This is horrible in my world, but honestly I've also already reduced my intake of breads, pastas and gravies which is my greatest downfall. I would choose those things over cakes, sweets and candy bars. I prefer malts over milkshakes, and if I had to choose between pork and beef...the pig wins every time!  Bring on the sausage, gravy & biscuits.  I have missed this meal tremendously needless to say. Condiments are also nearly obsolete because most are calorie induced anyway. 

THE EVIL

Many types of alcoholic beverages are considered gluten free, provided no colourings or other additives have been added as these ingredients may contain gluten.  Although most forms of whiskey are distilled from a mash that includes grains that contain gluten, distillation removes any proteins present in the mash, including gluten. Although up to 49% of the mash for Bourbon and up to 20% of the mash for corn whiskey may be made up of wheat, or rye, all-corn Bourbons and corn whiskeys do exist, and are generally labeled as such.  Spirits made without any grain such as brandy, wine, mead, cider, sherry, port, rum, tequila and vermouth generally do not contain gluten, although some vineyards use a flour paste to caulk the oak barrels in which wine is aged.spirits were traditionally made without grain, such as tequila, rum and vodka, today they are more commonly made with barley, wheat or rye (instead of agave, sugar or potatoes, et cetera). Almost all beers are brewed with malted barley or wheat and will contain gluten. Sorghum and buckwheat-based gluten-free beers are available, but remain a niche market.

**No Bourbon or Beer??---I've already reduced myself to diet coke mixers and 55 cal beer...not sure I can omit it completely!  I'm too old to turn back to the tequila days LOL.  I still have the red wine so that's good and I've noticed that the hard liquors don't sit well with the low cal diet anyway.  Calories=alcohol tolerance.  Who knew?  Vodka and Sugar Free Red Bull is still an option, but then there's that tolerance thing to factor in. 

AUTISM

Gluten-free diets (for reasons other than celiac disease) have become a recent trend. Evidence of the diet's efficacy as an autism treatment is poor. Despite vigorous marketing, a variety of studies, including a study by the University of Rochester, found that the "Popular Autism Diet Does Not Demonstrate Behavioral Improvement" and fails to show any genuine benefit to children diagnosed with Autism who do not also have a known digestive condition which benefits from a gluten-free diet.

**Considering my son is autistic, as well as a growing population that is now 1 out of a 110 with 5 boys to 1 girl.  Seems staggering, lots of debate, no known causes or cures and everyone seems to have their own opinion of what helps and what doesn't.  Eating habits are very poor and there are many different diet plans directed toward autistic children, with one being Gluten Free.  If you have an autistic child, then getting them to eat what you want is a hysterical statement anyway, so putting them on a gluten free diet is just as funny.  If I can get my son to eat anything at all, its a good day.

DEFICIENCIES

Many gluten-free products are not fortified or enriched and contain lower amounts of nutrients such as folate, iron, and fiber than other foods and people may not meet the recommended intake for those and additionally calcium, magnesium, zinc, vitamin D, and B-complex vitamins (thiamin, riboflavin, niacin, and vitamin B12). It is important for those who avoid gluten in their diet to find more nutrient-dense food sources to prevent such deficiencies.

People who change their standard gluten-free diet to implement gluten-free oats at breakfast, high fiber brown rice bread at lunch, and quinoa as a side at dinner have been found to have significant increases in protein (20.6 g versus 11 g), iron (18.4 mg versus 1.4 mg), calcium (182 mg versus 0 mg), and fiber (12.7 g versus 5 g). The B vitamin group did not have significant increases, but were still found to have improved values of thiamine, riboflavin, niacin, and folate. These dietary changes can greatly reduce the risk for anemia (especially Iron Deficiency Anemia) and low blood calcium levels or poor bone health. Oats can increase intakes of vitamin B1, magnesium, and zinc in celiac patient in remission.

**I already take B complex supplement to support metabolism and its many benefits.  Iron seems hard to come by in daily foods, so that's already an issue.  Vit D and calcium is a struggle since I'm avoiding the cals and fat in milk. The same problems arise here in the gluten free diets.

MY OWN CONCLUSION:

Gluten Free Diet VS Low Cal Diet

After gathering the facts I have listed here, I have came to the conclusion that the Gluten Free Diet is not much different than being on the Low Cal Diet.  To put it simply, I would say that Gluten = Calories.  My daily 1,200 cal diet does not tolerate many foods anyway, so I guess you could say I was also on an extremely reduced gluten diet plan too.  Being a vegetarian brings up protein issues.  Being Gluten Free brings up vitamin deficiency issues.  Then there's the Atkins diet that counts carbs instead of cals, which this is just another choice of diet plans.  Can't do all of them so just pick one and see what works for you. 

At this point, I do not feel omitting gluten completely would add any benefits to my current situation, or my autistic son as far as that goes.  Plus, it'd be one more thing to calculate, search for and labels to read.  It's overwhelming enough the way it is and I find myself in a constant search for ways to eat healthy.  I think I'll just stick to the low cal diet I'm already on.  It's working.  Things may change when I reach my ideal weight and physical demands, but for now it's just one thing at a time.

Info taken from:

http://en.wikipedia.org/wiki/Gluten-free_diet

B Complex Vitamins

Vitamin B's promote good digestion, which produces hydrochloric acid to breakdown carbs, fat and protein in the body that in turn is converted into energy.  They provide immunity support, cell metabolism, boosts brain function and alleviates symptoms of stress, fatigue and sleeplessness.  B vitamins also improve skin, nails, hair and muscle tone.  In other words, overall well-being. Taking supplements such as B-50 complex insures the body attains these attributes in order to function properly. Absorption declines with age so it is imperative for the elderly.

CONTENTS OF B-50 COMPLEX VITAMIN:

1) B1 Thiamine
2) B2 Riboflavin
3) B3 Niacin
4) B5 Pantothenic Acid
5) B6 Pyridoxine
6) B7 Biotin
7) B9 Folic Acid
8) B12 Cobalamins

The first 6 B's helps to convert carbs to glucose, then
glucose to energy, thus boosting metabolism. B5 regulates the nerves and hormones. B1, B6, B12 helps B5 to improve brain function. B9 helps the fetus during pregnancy. B12 Reduces stress and promotes sleep, as well as aiding other vitamins in their role.

VITAMIN B DEFICIENCY SYMPTOMS

Too little of the B's means that the body cannot convert to energy and results in the following symptoms:

Fatigue
Lethargic
Range of Digestion Problems
Stress
Anxiety
Impaired Mental Status & Memory Loss
Lack of sleep caused by stress
Anemia
Depression
Weight Loss
Heart Failure
Skin Problems & Cracked Lips
High Blood Pressure
Impaired growth and neurological disorders in infants
Fetal Birth Defects

Vitamin B Deficiency related to ADHD:

I read about some studies that show that Vit B6 with Magnesium and Fatty Acids helps alleviate the symptoms associated with with ADHD, Attention Deficient Hyperactivity Disorder.

Vitamin B Deficiency related to Autism

In regards to Autism, it seems that a deficiency of B12 is predominate.  I would assume this is because of the eating disorder they have.  I have an autistic son, so I can totally relate to the article I read.  Autism relates to brain function, and so I can see where B12 plays a vital role. 

Quote from autism-nutrition.com:

"Vitamin B12, together with B1, B6 and Folic acid; calcium with magnesium; vitamins C with E, and omega 3 fatty acids, are crucial for the regeneration, growth and proper function of the brain. This is particularly relevant in the treatment of autism. Since only the methylcobalamin form the vitamin B12 is beneficial to the central nervous system, a trial of injection methylcobalamin might be justified. Vitamin B12 supplements are not well absorbed orally."

FOODS CONTAINING VITAMIN B

Whole Grain
Beans
Banana's
Brewers Yeast
Molasses
Shellfish
Liver
Eggs & Cheese
Fish & Fish Eggs, Tuna
Beef & Lamb
Turkey
Jalapeno, Banana & Chili Peppers
Lentils
Potatoes
Spinach & Chinese Cabbage
Poke berry
Squash, all
Sweet Potato Leaves
White Mushrooms
Celery
Onions
Radish
Turnip
Seaweed
Tomatoes
Carrots

VIT B BREAKFAST CEREAL INCLUDING B12:

Special K
Multi grain cheerios
Cornflakes
Bran Flakes
All Bran
Weetabix
Muesli
Oat meal like Porrige
Weetaflakes

VITAMIN B-12

Vitamin B-12 is the most complex and can only be manufactured by bacteria and found naturally in animal products, unless synthetic forms are consumed. Nearly all vegetables contain Vitamin B, but not B-12. 

One site warned vegetarians about the need to eat Blue Green Algae and Seaweed or take the supplement to prevent deficiency. Another site also mentioned the vegetable spirulina, although I have no idea what that is?

Foods containing levels of B12 in ascending order:

1) Clams, Oysters, Mussels (Zinc, Copper, Iron)
2) Liver (Lamb, Beef, Veal, Moose, Turkey, Duck, Goose)
3) Caviar (Whitefish Eggs, )
4) Octopus
5) Fish (Mackerel/Herring/Salmon/Tuna/Cod/Sardine/Trout/Bluefish)
6) Crab (then Lobster)
7) Beef (Chuck/Sirloin/Rib-Eye/Ribs)
8) Lamb (Shoulder/Fore shank/Leg/Lamb Chops)
9) Cheese (Swiss/Mozzarella/Parmesan/Feta)
10) Egg Yolk (Goose/Duck/Chicken)

SIDE EFFECTS OF B-50 COMPLEX SUPPLEMENT:

Although not serious, it may turn urine a neon green color.  This effect is caused by excreting excess B2, because all Vitamin B's are water soluble. 


REFERENCE:

Vit B-12 Foods:
http://www.healthaliciousness.com/articles/foods-high-in-vitamin-B12.php

Defficiencies & General Reading:
http://en.wikipedia.org/wiki/B_vitamins

Side Effects:
http://www.benefitsofvitamins.org/vitamin_b_50/vitamin_b_50.html

Vit B Foods:
http://www.bdiet.com/goodfoods.html

ADHD & Vitamins: 
http://www.lef.org/protocols/emotional_health/attention_deficit_hyperactivity_01.htm

Autism & Vitamins:
http://autism-nutrition.com/vitamin-b12-autism

 

Introduction

Being new to dieting, there is a wealth of information out there and it quickly becomes overwhelming to a novice.    The purpose of this blog is to record facts regarding nutrition, exercise and overall well being.  I'm ready to loose the weight, get back into shape and feel good about myself again.  This requires a complete lifestyle change. I'm ready!  So you can follow me on my journey as I learn and overcome obstacles. 

I will be posting info about things like vitamins, food nutrients, metabolism, exercise and healthy diets.  Comments are welcomed, any tips or idea's can only better the content quality of this blog.  

May peace and harmony be with you.