WASHINGTON, Jan. 31, 2011 — US Department of Agriculture Secretary Tom Vilsack and Secretary of the Department of Health and Human Services Kathleen Sebelius announced the release of the 2010 Dietary Guidelines for Americans, the federal government’s evidence-based nutritional guidance to promote health, reduce the risk of chronic diseases, and reduce the prevalence of overweight and obesity through improved nutrition and physical activity.
(See Full Article at http://www.cnpp.usda.gov/dietaryguidelines.htm)
The 2010 update places a stronger emphasis on reducing consumption of particular foods and food components. Here is a brief summary of highlights:
I agree with the following assessments:
- Reduce sodium to less than 2,300 milligrams (mg) per day, with an even further reduction to 1,500 mg per day for about half the population, including African Americans, all adults 51 and older, and those with hypertension, diabetes or chronic kidney disease.
- Consume less saturated fat by replacing it with unsaturated fats. Avoiding trans fat remains a key recommendation.
- Reduce intake of solid fats and added sugars.
- Limit intake of refined grains, especially those with added sugar, fat and sodium. (more…)
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Quick, right after you wake up, do this:
20 burpees
20 jumping jacks
20 hindu/dive bombers
20 situps
REST 1 minute
20 jumping jacks (arms to the side)
20 push-ups
20 hindu/dive bombers
20 bicycle crunches
REST 1 min
REPEAT THE ABOVE
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When performing the Shred Down Workout, be sure to maintain a fast tempo (1 to 2 seconds on concentric and eccentric). Of course, don’t bounce, go slow on the peak and bottom. You should be going about 80% of max for 15 reps. First set is lighter to warm up (about 60%). Last four sets are at 80%. Rest in between sets depends on your level of cardio. I maintain a good temperature and heart beat (if I feel like my body is cooling down, I’ll simply job in pace to keep up my heart rate). Shred Down workout shares similar qualities to a circuit set. Rest in between sets should be kept as short as possible (15-30 seconds) and there should be no lag between exercises.
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Exercise
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SETS
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REPS
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Day 1
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Barbell Curl
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5
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15
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Arms, Abs,
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Hammer Curl
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5
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15
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Calves
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Lying Triceps Skullcrusher
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5
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15
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Seated Overhead DB Extension
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5
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15
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Hanging Leg Raise
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5
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10
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Standing Calf Raise
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5
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20
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(more…)
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Here are some ideas for simple, healthy foods that you can eat all the time:
- Boneless/skinless chicken breasts
- Eggs
- Salmon
- Low fat yogurt
- Whey protein
- Brown rice
- Sweet Potato
- Cottage cheese (reduced fat)
- Natural almond butter (reduced fat)
- Oatmeal
- Whole Wheat Bread
- Almonds
Spinach (Fresh or Frozen)
- Broccoli
- Red, Yellow and Green Peppers
- Tomatoes
- Cucumbers
- Onions
- All other vegetables you like…the more the better!!
- Cantaloupe
- Bananas
- Apples
- Olive Oil
- Vinegar
Think about smaller portion sizes (the palm of your hand is a snack 4-6 Ounces)
Think about eating more frequently (if more than 2.5 hours has gone by, you are slowing down your metabolism!)
Realize that we need complex carbs earlier in the day for energy.. taper off starches beginning in the afternoon and eat more vegetables in the evening.
Nuts and fruits are good for snacks. Cook in bulk and freeze stuff to save time.
Spice your food! Pesto, Red Pepper, Garlic.. Cinnamon and Stevia for sweeteners.
About the Author: Steve Kim is a fitness model and personal trainer based in Las Vegas, NV. He is a writer for Apex Body, a website committed to helping people achieve their best health and fitness levels.
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This one goes out to Ryan who asks, “Hey steve can you recommend a morning shake/ afternoon shake or dinner shake?”
There are a few ideal times when you want to consume a protein shake:
- Immediately after a heavy workout (when you body is in an anabolic state)
- In times when you don’t have time to make/eat a healthy meal and you want to avoid fast food and the like
- In the morning on an empty stomach, shortly before and during morning cardio/weight lifting
- If you are trying to gain weight and a mass gainer shake is cheaper than food instead
And that’s about it! So you shouldn’t drink protein shakes if you can avoid it otherwise. Here’s why:
You can never replace the purity and goodness of whole foods itself. In other words, don’t try to replace greens with a green powder drink. They sell these at GNC and other health food stores and they tout that they are as good as eating greens, sometimes better. This is false. They are okay ONLY if you CANNOT get any greens! As a green replacement, they will help but they will never be better than eating organic raw vegetables EVER. So eat your veggies! Or do what I do, drink veggie juice.. its faster and easier 
(more…)
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