Finding what works for YOU!

With so many fitness programs and options to get fit and healthy it's EASY to get frustrated, confused, and to give up!


Is there one single program/"magic pill" that works for EVERYONE? Nope! Here are some of my tips and thoughts on finding what works for YOU! =)

What the heck is Shakeology? Introducing the Tropical Strawberry Flavor

I've been drinking Shakeology since August of 2010 and have gotten more energy and other benefits! It truly is the healthiest meal of the day.

Now, I'm excited to drink 100% vegan Tropical Strawberry Shakeology!


Here's more about Shakeology and the newest flavor addition:

Guest Article: Fitness Tips for Cancer Patients

We have a guest article from my friend Liz, who has a blog (Curious Mind Musings) and wanted to share about fitness tips for cancer patients. She is really passionate about this topic and I wanted to share her tips with y'all! :-)


It is essential to stay active when dealing with cancer. It may also be one of the most difficult tasks to accomplish
on a regular basis due to the side effects of treatment or the limiting aspects of the disease itself.


There are a few things to consider when approaching exercise as a cancer patient.
• Be aware of your limits, accept that you may not be able to run a mile like you previously were able to.
• Fatigue is a large part of having and treating the disease.
• There are going to be days that you simply do not want to exercise.


The key is to plan around these issues and create built in methods of encouragement to keep participating in daily
activity.


You may find that there is a certain time of day that you seem to have more energy. Keep this in mind and plan to
go for a walk, work in the garden, or go shopping. Exercise does not mean that you are required to go to a gym.


Provide multiple methods of activity to indulge in. On days that are good, and energy is high, participate in more rigorous activity like a good jog or lifting weights. The days that are difficult to get out of bed, plan for easier activities, consider stretching, yoga, or Tai Chi.


Start with small goals, then extend if still feeling well enough to continue. For example, set the goal of 15 minutes of planned activity a day. If it is a good day and the 15 minutes is completed, continue exercising if able to.


Plan to participate in something that brings enjoyment or interest, this will encourage participation.
• Walk on trails rather than on the neighborhood streets
• Go to a park or a dog park
• Volunteer with a school
• Participate in arts and crafts or gardening
• Take a class to learn yoga or tai chi
• Visit a museum, art gallery, or mall


Invite friends or family members to participate in the exercise. This is a great bonding experience and makes the time pass more rapidly. It also offers encouragement to continue the effort.


Physical activity is important for people suffering from all types of cancer, including breast cancer, bladder cancer and even rare types like malignant mesothelioma. Discuss with your physician the right activity level for your current health. While regular exercise is an excellent method to manage stress and boost the immune system, too much can cause unwanted complications.


Liz Davies is a recent college graduate and aspiring writer especially interested in health and wellness. She wants
to make a difference in people’s lives because she sees how cancer has devastated so many people in this world. Liz
also likes running, playing lacrosse, reading and playing with her dog, April.

Surviving the Holidays - Tips on Staying Healthy.

It's that time of the year! When everyone tends to gain weight...how on Earth are you supposed to maintain, much less LOSE weight? Well I have learned a few things and wanted to share some tips on staying healthy and active during this holiday season. :-)

What are you waiting for? Step up to the CHALLENGE! :-)

It's simple. I want others to be fit and happy! I found this simple truth out after lots of hard work and I'm still working on my own fitness and nutrition. I want to pay it forward and inspire others to achieve their goals!


I lost over 70 pounds using products from Beachbody and still continue to use them today. For me it's a lifestyle change and choice that I made. Now I ask you the question: are YOU ready? will you step up to the challenge? :-)


Please watch this video for more info:

Frustrated? Change takes TIME!

Change takes TIME! Instant gratification has made us forget this fundamental principle when it comes to many aspects of our life, including fitness and nutrition. 


In this video, I offer tips and encouragement to keep your head up and on how to stick to your goals!

Consistency is KEY!

Consistency is one of the keys to achieving your fitness and nutrition goals!


In this video, I cover consistency and ways on how you can be consistent.

Spot Reduction : Myth or Fact?

Spot Reduction is the notion that you can reduce fat from specific areas of your body. This is a MYTH!


In this video, I cover spot reduction and ways you can cut down body fat and weight.

Can't seem to stay motivated? My tips!

Let's face it - staying motivated is tough! When it comes to eating right and exercising - it's even tougher!


In this video I share tips on how you can stay motivated!

My Fitness Transformation

I wasn't always into fitness or health and didn't always care about what I ate!


Please watch this to understand my own fitness transformation and journey. :-)

Are you passionate to help others get fit and healthy? Want to get financially rewarded? Find out more! :-)

Become a Beachbody Coach and you too can get financially rewarded just for helping others get in shape and healthy! :-)

The Breakthrough - Shakeology: finally a way to get all your nutrients in one serving! :-)

So what is Shakeology? This video explains it all:

Where do the ingredients in Shakeology come from?

This is an amazing video highlighting the ingredients in Shakeology. :-)

No matter your fitness goals - there is a program for you!

Decide, Commit, Succeed! :-)

How much would you have to spend or eat to match Shakeology?

I don't have $1200 to spend on the ingredients - do you? Shakeology is an awesome multivitamin, meal replacement, protein shake. :-)

What you eat matters in order to lose weight.

"If I reduce my number of calories I can eat whatever I want that is labeled 'diet', 'low-fat', or 'fat-free'. Therefore, I should be losing weight and/or reducing body fat (with some moderate exercise). WHY is it NOT working??? Ugh, so frustrating!!!"


Does the above sound familiar? Perhaps you may have thought of some variation and are utterly frustrated by the thought of hopelessly retiring to not losing weight at all.


Why is it that when you reduce your number of calories you still don't lose weight?


The factor lies in not only how much of something you eat but what you eat as well!


As I have illustrated in previous posts about different nutrition topics (HFCS, carbohydrates, fat-free, etc) it's a matter of eating the right foods in the right amounts to trigger weight loss.


Simple example - which of the following would be better for you? A 1.88 ounce bag of full-fat original Lays potato chips OR the same sized portion of Baked Lays potato chips?


The common answer would be the latter - since the baked potato chips are lower in fat. But if you answered neither you are correct! White potatoes cause a spike in insulin triggering a fat storing hormone. (http://fitnessblackbook.com/dieting_for_fat_loss/high-insulin-levels-stop-fat-loss-and-cause-weight-gain/)


It's important to understand the mechanics of foods and how they play a role in weight gain/loss. 


So what can I do? Any tips?


Pay attention to the type of carbohydrates you take in. For a refresher you may read an earlier post - (http://strawhatasif.blogspot.com/2011/03/are-carbs-bad-for-you-truth-about.html)


Aim to eat as much of minimally processed, unprocessed, and unrefined foods as possible.


Watch your intake of fats and aim to eat good ones rather than bad ones. (http://strawhatasif.blogspot.com/2011/01/skinny-on-fats.html)


Drink plenty of water! (http://strawhatasif.blogspot.com/2011/03/importance-of-hydration-drink-your.html)


Incorporate fitness into your lifestyle change for maximum results!


Lastly, I've gained many valuable lessons from experiences in my own lifestyle transformation. If you need ANY tips, please feel free to contact me!


Thanks for reading!


Further Reading:
Michi's Ladder - http://www.decidetostayfit.com/michis-ladder.pdf
Food Chart - http://www.thefoodchart.com/



- Asif Fasih
asiffasih@hotmail.com

How To Eat Healthy At Work

"It's Monday morning and you're determined to eat healthy this week! But as soon as you roll into work you face the usual temptation. John Doe has brought the usual doughnuts for the "office breakfast treat" and Jane Doe has done no better by stocking up her area with cookies, cupcakes, brownies, and the like."


The above is a case not uncommon amongst many individuals in workplaces across America. The temptations of treats and other pressures cause many to slip from their goals to eat healthy. In fact, the workplace is one of the leading causes for individuals to gain weight due to the poor choices they make in terms of eating choices.


What can you do to eat healthy at work?


I'll tackle this question from the perspective of meals and snacks.


Breakfast:

• Start the day with a well balanced breakfast. Research shows that people who eat a morning meal actually consume fewer calories throughout the day. Being really hungry at lunch can cause you to not think straight and indulge.
• Bring your own box of instant oatmeal, cereal, or other whole grain, high fiber breakfast food.
• High fiber, high protein choices will keep you feeling fuller longer and help you resist the temptations surrounding you.

Snacks:

• Bring healthy, yet delicious, snacks to the workplace.
• Examples include: fruits (like bananas, oranges, and apples), yogurt, cereal/granola bars, almonds, string cheese, baby carrots, or other low-fat snacks.

Lunch:

• Pack leftovers from dinner for lunch the next day.
• Pack a sandwich with lean meats, meat alternatives, low-fat cheese, and plenty of greens.
• Learn how to make a simple, low-fat soup, such as one packed with fresh veggies and beans.

Yeah, yeah, but what about the offer to eat out? I don't want to seem boring and not eat out with co-workers!

I hear you and I know it's not easy saying 'no' to the offer to eat out. So, if you really don't want to feel bad for rejecting an invitation to eat out, or at your work cafeteria, here are some tips to follow:

• If you know where you're going to eat, research menu options before hand.
• Most restaurants publish nutritional information. Pay close attention to total fat, saturated fat, sodium, and cholesterol counts.
• Most restaurants designate healthy items with a special color, symbol, or other instrument. Take advantage of this.
• You don't have to eat the entire portion - restaurants are notorious for creating titanic portions today. Pack half of the portion for a tasty dinner or next day lunch option.
• You have the power to refuse dessert - but if you can't resist - pick fruit or another low calorie, sweet option. Avoid artificially sweetened desserts as these are loaded with chemicals.

What about office parties? The cake looks yummy!!!

Yes I know the cake looks delicious! When changing your eating habits to eat healthy it's hard to resist the temptations of desserts like cake. But we don't want to be the person who rejects these invitations.


So I'm not advocating you to avoid these parties, stand-ups, or other forms of recognition with food involved.


If you have to eat cake, eat a little bit. It would be ideal if you could avoid it altogether, but in my opinion it's better to eat a little than splurge and eat the entire cake! Plus, it will satisfy that craving you have for your sweet tooth.


What else?

• Get an accountability partner, preferably a co-worker who understands your goals and is determined to live a healthy lifestyle.
• Don't feel that you have to buy girl scout cookies, or other treats that co-workers are selling. Make the monetary contribution but skip the treats. If you can't resist - let your co-workers share them amongst each other.
• Remember why you're wanting to eat healthy. To lose a few pounds? Improve health? Whatever the reason, constantly remember why you're doing what you're doing.

Finally, it'll be easier for you if you let your co-workers know your goals and decisions so they can respect why you're choosing to eat healthy. 


Remember Mahatma Gandhi wrote “We must become the change we want to see.” If you start the journey to eating healthy at work, others will be inspired to at least respect your decision.


I've been in your shoes, believe me, it's not easy losing and maintaining weight while eating healthy in an environment where temptations and treats are readily available. If I can do it, so can you!


For more tips, refer to the further reading section. 


Please don't hesitate to contact me if you have ANY questions!


Thanks for reading! :-)


Asif A. Fasih
asiffasih@hotmail.com


Further Reading:

• http://www.thedailymind.com/how-to/how-to-eat-cheap-and-healthy-at-work-everyday/
• http://www.goldsgym.com/healthy/newsletter/2009-10/eat-healthy-at-work
• http://diabetes.about.com/od/nutrition/qt/diet_tactics.htm
• http://www.peoplejam.com/blog/8430/8-tips-eating-healthy-work

Is High Fructose Corn Syrup Bad For You?

"High Fructose Corn Syrup isn't bad. It's made from corn, so it must be 'natural'"


The above statement is one made by supporters of High Fructose Corn Syrup, otherwise known as HFCS.


Unless you've lived under a rock, you know that this ingredient has received a lot of attention. So what is it and is it bad for you?


What exactly is High Fructose Corn Syrup?


High Fructose Corn Syrup is "a sweetener made by processing corn syrup to increase the level of fructose, usually to between 42% and 55% of the total sugar, with the balance being glucose. It is used extensively as a sweetener in processed foods and soft drinks, particularly soda and baked goods, but it is included also in many foods not normally thought of as sweet foods." (http://medical-dictionary.thefreedictionary.com/high-fructose+corn+syrup)


In simple English HFCS is a sweetener similar to sugar.


Why is it used?

• Because it's cheap to produce and any sensible business model would promote using a cheap alternative to sugar.
• Because it can regulate flavors and maintain consistency during shelf life of a product

Is it that bad?


Let's be clear: High Fructose Corn Syrup is used in many foods today (see this list for an idea: http://www.accidentalhedonist.com/index.php/2005/06/09/foods_and_products_containing_high_fruct)


But this ingredient is not the problem - it's sugar in general! The average American consumes 156 pounds of added sugar per year - that's 31 5 pound bags!!! (http://www.medicinenet.com/script/main/art.asp?articlekey=56589)


Consuming that much added sugar is not good for you! (Unless you are a super athlete and even then you still have to watch it!)


Sugar raises your blood sugar level, contributes to obesity, causes fatigue, can lead to binge eating, contribute to weakened eyesight and more! See the full list at: http://bodyecology.com/articles/25_reasons_to_avoid_sugar.php


So, what should I do?


Buy products without High Fructose Corn Syrup where possible! Remember even "savory" items contain this ingredient! From bread to ketchup to frozen fruit - check every item and be wary. "Organic" products are the only ones that do not use High Fructose Corn Syrup - so you're better off buying those.


If you are really having a craving for something sweet - eat fresh fruit or at the very least - a dessert with real sugar or honey once in a while.


Remember, it's your body! Take care of it! :-)


Thanks for reading! Please see the links at the end for further reading.


Any questions? Feel free to contact me at asiffasih@hotmail.com


-Asif Fasih


Further Reading:
http://www.diet-blog.com/08/the_real_truth_about_high_fructose_corn_syrup.php
http://www.cbsnews.com/stories/2010/03/10/eveningnews/main6286934.shtml
http://bodyecology.com/articles/25_reasons_to_avoid_sugar.php
http://www.medicinenet.com/script/main/art.asp?articlekey=56589

The Importance Of Hydration. Are You Drinking Enough Water?

"I can't seem to drink enough water - it's so bland and tasteless!"


While water might not be the tastiest choice when it comes to drinks, it's an important component to staying active and healthy!


Considering the human body is composed of up to 60% of water (http://ga.water.usgs.gov/edu/propertyyou.html) it's important to provide your body water.


Benefits of drinking water.
Drinking water flushes toxins out of your body and provides moisture to organs and other body parts. Lubrication makes it easier for the body to perform needed functions.


What happens if I don't drink enough water?
Even the slightest dehydration can affect a person.
Here are some effects of not drinking enough water:

• drain your energy
• make you tired.
• Signs of dehydration: fatigue, muscle aches, dizziness and feeling light headed. 
• Another sign of dehydration is dark urine. When a person is healthy and hydrated, urine is nearly colorless and odorless.

So how much do I need?

The average human body loses 8 cups of fluid a day. This is through normal bodily functions and the amount may be much higher for active adults or those who live in hot environments.

A basic rule of thumb is the "8 x 8" rule or 8 glasses of water at a rate of 8 ounces a cup. This will provide 64 ounces of fluid to replenish lost fluids.

But, according to the Institute of Medicine, it is recommended to drink approximately 3 liters (or 13 cups) for men and 2.2 liters (or 9 cups) for women.

But water tastes gross, are there alternatives?
Sure there are! Here are some beverage ideas to staying hydrated:

• Skim Milk
• Soup
• Watermelon
• Salad (with lots of lettuce which is 90% water)
• Herbal Tea
• Flavored Water

Conclusion

So the next time you're feeling sluggish, hungry, or thirsty think about how much water or liquids you're consuming.

Go on, grab a glass of ice cold water or other alternative and stay hydrated!

If you have questions, please feel free to contact me!

Thanks for reading!

Asif A. Fasih
asiffasih@hotmail.com

Further Reading:

• http://www.ehow.com/about_5380474_important-drink-water.html
• http://www.mayoclinic.com/health/water/NU00283
• http://www.associatedcontent.com/article/74795/hydrate_yourself_with_these_tasty_water_pg2.html?cat=5

Are Carbs Bad For You? The Truth About Carbohydrates.

"Carbs make you fat! Don't eat carbs...just have a low carb diet!"


Such claims were made by diets and experts alike beginning in the 90's when special attention was given to low carb or carb free diet. Remember the Atkins diet? Yes, it's still around and followers adhere to low carb diets (without regard to fats or other group intakes).


The purpose of today's post is to educate you that not ALL carbohydrates are bad and that, if taken in moderate amounts, they can help you achieve your goals.


Premise: Not all carbohydrates are created equal!


What are carbohydrates?
Carbohydrates, also referred to as "carbs" are "one of the main types of nutrients. They are the most important source of energy for your body. Your digestive system changes carbohydrates into glucose (blood sugar). Your body uses this sugar for energy for your cells, tissues and organs. It stores any extra sugar in your liver and muscles for when it is needed." (U.S. National Institute of Health - http://www.nlm.nih.gov/medlineplus/carbohydrates.html)


Why are carbohydrates needed?
Carbohydrates are the human body's source of energy. Carbs are to humans as gasoline is to a car, in other words, your body cannot function without them.


Carbohydrates are broken down into glucose before they can enter the bloodstream. Excess carbs are stored as glucose in your liver and this is referred to as glycogen. Glycogen is used to fuel workouts and other intense activities.


Carbohydrate Classifications
Carbohydrates are classified in two types: simple and complex.


Simple carbohydrates are "sugars—including dextrose, fructose, lactose, maltose, sucrose, white sugar, corn syrup, honey, and turbinado sugar—that are quickly and easily absorbed into the bloodstream." (http://medical-dictionary.thefreedictionary.com/simple+carbohydrates)


Examples of foods containing simple carbohydrates include many processed or refined foods including; white bread, soda, white sugar, corn syrup, fruit juice, cake, most packaged cereals, and candy to list a few.


Complex Carbohydrates are "polysaccharides; nutritional compounds composed of multiple monosaccharide (simple sugar) building blocks. Complex carbohydrates include starches, glycogen, and cellulose." (http://medical-dictionary.thefreedictionary.com/complex+carbohydrates)


Example of foods containing complex carbohydrates include whole grain food items, lentils, many vegetables, brown rice, low fat yogurt, and more.


For more examples of each, refer to: http://howtothinkthin.com/instincts2.htm


Which type is better? Why?
Complex Carbohydrates are the better carbohydrate. 


The reason being complex carbohydrate foods have been shown to enter the blood stream gradually and trigger only a moderate rise in insulin levels, which stabilizes appetite and results in fewer carbohydrates that are stored as fat. Unrefined or ‘whole grain’ carbohydrates found in products like brown rice, whole wheat pasta and bran cereals are digested slowly. They contain vitamins, minerals and fiber which promote health. Fiber and nutrient-rich vegetables, fruits and beans which are carbohydrates also have many important functions for the body and are important for good health. (http://www.sparkpeople.com/resource/nutrition_articles.asp?id=590)


Simple carbohydrates cause a spike in blood sugar levels and then a crash which can elevate the appetite to want more food and increase the risk of fat storage.


It should also be noted that complex carbs provide an excellent source of fiber (which promotes digestive health.)


How many servings per day?
This article provides a great rule structure (which I've included here, http://www.sparkpeople.com/resource/nutrition_articles.asp?id=590)


RULE 1: Include the following in your diet: 

• Fruits: 2-4 servings daily
• Vegetables: 3-5 servings daily
• Whole grain breads, muffins, bagels, rolls, pasta, noodles, crackers, cereal, and brown rice: 6-11 servings daily
• Legumes, beans and peas: 1-2 servings daily
• Low-fat and non-fat dairy products: 3 servings daily

RULE 2: Limit the following to less than 2 servings daily: 

• Fruit Juice
• Refined and processed white flour products (bread, muffins, bagels, rolls, pasta, noodles, crackers, cereal)
• White rice
• French fries
• Fried vegetables

RULE 3: Eliminate the following from your diet or eat only on occasion: 

• Sugary desserts, cookies, cakes, pies, candies
• Doughnuts and pastries
• Chips, cola and carbonated beverages
• Sugar, honey, syrup, jam, jelly, molasses

Conclusion
In the proper amounts, complex carbs can help fuel your body and keep you feeling ready for your next workout. Without them, your body could suffer a variety of diseases and shut down!


Eat the right carbs in the right amounts and feel awesome as you continue your active lifestyle!


Should you have any questions, please do not hesitate to contact me.


Thanks for reading!


-Asif Fasih
asiffasih@hotmail.com


Further Reading:
http://howtothinkthin.com/instincts2.htm
http://www.sparkpeople.com/resource/nutrition_articles.asp?id=590