Super Seniors Fitness Solutions

Keys to Living Well, Feeling Great & Enjoying Life

Hydration -The Number One! September 28, 2015

Filed under: Fitness,Health,Nutrition — jax allen @ 1:09 pm
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Vitamin D – Why? February 7, 2014

Filed under: Health,Nutrition — jax allen @ 5:56 pm
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Vitamin D – Why?

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Even though I was lucky enough to have a week in Barbados this Winter, I love the mouth spray method of supplementing this important nutrient. They taste great, are good value and very easy to use.
NOTE: may help (can’t hurt) with weight loss!

Effective for:
Treating conditions that cause weak and painful bones (osteomalacia).
Low levels of phosphate in the blood (familial hypophosphatemia).
Low levels of phosphate in the blood due to a disease called Fanconi syndrome.
Psoriasis (with a specialized prescription-only form of vitamin D).
Low blood calcium levels because of a low parathyroid thyroid hormone levels.
Helping prevent low calcium and bone loss (renal osteodystrophy) in people with kidney failure.
Rickets.
Vitamin D deficiency.

Likely Effective for:
Treating osteoporosis (weak bones). Taking a specific form of vitamin D called cholecalciferol (vitamin D3) along with calcium seems to help prevent bone loss and bone breaks.
Preventing falls in older people. Researchers noticed that people who don’t have enough vitamin D tend to fall more often than other people. They found that taking a vitamin D supplement reduces the risk of falling by up to 22%. Higher doses of vitamin D are more effective than lower doses. One study found that taking 800 IU of vitamin D reduced the risk of falling, but lower doses didn’t.

Also, vitamin D, in combination with calcium, but not calcium alone, may prevent falls by decreasing body sway and blood pressure. This combination prevents more falls in women than men.
Reducing bone loss in people taking drugs called corticosteroids.

Possibly Effective for:
Reducing the risk of multiple sclerosis (MS). Studies show taking vitamin D seems to reduce women’s risk of getting MS by up to 40%. Taking at least 400 IU per day, the amount typically found in a multivitamin supplement, seems to work the best.
Preventing cancer. Some research shows that people who take a high-dose vitamin D supplement plus calcium might have a lower chance of developing cancer of any type.
Weight loss. Women taking calcium plus vitamin D are more likely to lose weight and maintain their weight. But this benefit is mainly in women who didn’t get enough calcium before they started taking supplements.
Respiratory infections. Clinical research in school aged children shows that taking a vitamin D supplement during winter might reduce the chance of getting seasonal flu. Other research suggests that taking a vitamin D supplement might reduce the chance of an asthma attack triggered by a cold or other respiratory infection. Some additional research suggests that children with low levels of vitamin D have a higher chance of getting a respiratory infection such as the common cold or flu.
Reducing the risk of rheumatoid arthritis in older women.
Reducing bone loss in women with a condition called hyperparathyroidism.
Preventing tooth loss in the elderly.

How Much?
The following doses have been studied in scientific research:

BY MOUTH:
For preventing osteoporosis and fractures: 400-1000 IU per day has been used for older adults. Some experts recommended higher doses of 1000-2000 IU daily.
For preventing falls: 800-1000 IU/day has been used in combination with calcium 1000-1200 mg/day.
For preventing multiple sclerosis (MS): long-term consumption of at least 400 IU per day, mainly in the form of a multivitamin supplement, has been used.
For preventing all cancer types: calcium 1400-1500 mg/day plus vitamin D3 (cholecalciferol) 1100 IU/day in postmenopausal women has been used.
For muscle pain caused by medications called “statins”: vitamin D2 (ergocalciferol) or vitamin D3 (cholecalciferol) 50,000 units once a week or 400 IU daily.
For preventing the flu: vitamin D (cholecalciferol) 1200 IU daily.
Most vitamin supplements contain only 400 IU (10 mcg) vitamin D.

The Institute of Medicine publishes recommended daily allowance (RDA), which is an estimate of the amount of vitamin D that meets the needs of most people in the population. The current RDA was set in 2010. The RDA varies based on age as follows: 1-70 years of age, 600 IU daily; 71 years and older, 800 IU daily; pregnant and lactating women, 600 IU daily. For infants ages 0-12 months, an adequate intake (AI) level of 400 IU is recommended.

Some organizations are recommending higher amounts. In 2008, the American Academy of Pediatrics increased the recommended minimum daily intake of vitamin D to 400 IU daily for all infants and children, including adolescents. Parents should not use vitamin D liquids dosed as 400 IU/drop. Giving one dropperful or mL by mistake can deliver 10,000 IU/day. The US Food and Drug Administration (FDA) will force companies to provide no more than 400 IU per dropperful in the future.

The National Osteoporosis Foundation recommends vitamin D 400 IU to 800 IU daily for adults under age 50, and 800 IU to 1000 IU daily for older adults.

The North American Menopause Society recommends 700 IU to 800 IU daily for women at risk of deficiency due to low sun (e.g., homebound, northern latitude) exposure.

Guidelines from the Osteoporosis Society of Canada recommend vitamin D 400 IU per day for people up to age 50, and 800 IU per day for people over 50. Osteoporosis Canada now recommends 400-1000 IU daily for adults under the age of 50 years and 800-2000 IU daily for adults over the age of 50 years.

The Canadian Cancer Society recommends 1000 IU/day during the fall and winter for adults in Canada. For those with a higher risk of having low vitamin D levels, this dose should be taken year round. This includes people who have dark skin, usually wear clothing that covers most of their skin, and people who are older or who don’t go outside often.

Many experts now recommend using vitamin D supplements containing cholecalciferol in order to meet these intake levels. This seems to be more potent than another form of vitamin D called ergocalciferol.

JaxAllenFitness

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Scientists Discover One Weird Way To Better Heart Health (and fat loss) October 3, 2013

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Scientists Discover One Weird Way To Better Heart Health (and fat loss)

By Kevin DiDonato MS, CSCS, CES

There are an increasing number of people that are at risk for developing heart disease.

And, they are not just at risk because of the common issues – altered cholesterol levels, inactivity, or smoking – but, by more uncommon issues.

One of the reasons for the sudden spike in cardiovascular risk: overweight, obesity, altered cholesterol levels, and insulin resistance.

More commonly referred to as metabolic syndrome, this condition may be leading to more health related issues than ever before.

But there is good news!

There is ONE nutrient that, research shows, may slow the rise in blood lipid levels, alter cholesterol metabolism, and even reduce inflammatory states associated with being overweight or obese.

And, to say this nutrient is important, well, that would be the BIGGEST understatement of the year…

Omega-3 and Cholesterol Metabolism

According to this study, elevated cholesterol levels combined with being overweight or obese, and insulin resistant may set the stage for future adverse heart health conditions.

And the sad fact is: There are more overweight or obese people in this country – and around the world – that may suffer from this unfortunate and, often times, preventable health condition.

Now, studies also show that omega-3 fatty acids may do some wonderful things inside your body.

From increasing adiponectin levels (fat burning protein) to improving blood lipid levels, omega-3 fatty acids have been shown to improve many aspects of your health.

Although there are many people that consume omega-3 fatty acids – from krill oil, almonds, olive oil, etc. – there may also be a large number of people who don’t.

And this could be leading to a serious health epidemic.

Now, back to the study…

Researchers attempted to see if increasing omega-3 fatty acid intake – through supplementation or in the diet – could positively affect elevated cholesterol levels and inflammation in the body.

Here’s what they found:

They found that omega-3 fatty acid supplementation resulted in a significant improvement – or decrease – in the postprandial response for triglycerides, apoB48, and lipopolysaccharide binding protein (LBP) when compared to controls.

ApoB48 is a molecule in the body that is responsible for transporting cholesterol to the tissues in your body.

And LBP is a protein that binds to bacterial lipopolysaccharides that creates an immune response by your body.  In simple terms, it binds to a molecule that creates inflammation.

The researchers also showed that supplementing with omega-3 fatty acids resulted in a decrease in body weight gain and an increase in adiponectin – with a reduction in food intake – compared to the control group.

What did they conclude?

“Acute dietary omega-3 supplementation can improve fasting as well as postprandial lipid metabolism and components of the associated inflammatory response in the JCR:LA-cp fat.  Further, moderate dose omega-3 supplementation may reduce corresponding body weight during conditions of hypercholesterolaemia and/or decrease inflammation associated with obesity and the metabolic syndrome.”

More Omega-3 Fatty Acids

Omega-3 fatty acids have been linked to a lower risk for heart disease, improved eye health, improved brain function, and even improvements in reproductive health.

Now, according to this study, people who suffer from metabolic syndrome (collection of health issues such as high blood pressure, high cholesterol, and insulin resistance) may benefit from the use of omega-3 fatty acids.

From improvements in lipid metabolism to lowering inflammation, this study shows that omega-3 fatty acids may provide positive health benefits for people suffering from metabolic syndrome and who are overweight/obese.

So if you’re looking for a way to boost your health, heart health, or overall health, then taking a high quality omega 3 fatty acid supplement may be the answer for you.

A bit technical but important info!

Remember, be a pal and enter you email below – don’t worry I won’t sell or lend it to anyone!!  But, you will get new posts as soon as they arrive.

Thanks

Jax x

Eat Well, Stay Active and Feel Great

 

Tips to Boost Your Metabolism at Any Age! September 19, 2013

How to Keep Your Metabolism Fired-Up as You Age (How to slow the slowing…):

Your Resting Metabolic Rate or RMR is where the majority of our calorie use takes place. The higher this is, the less fat we carry. You see, decreases in your RMR are heavily associated with the reduction of lean muscle tissue.

Age-related weight gain is purely a function of the loss of muscle.
Move less and you will lose muscle –
Lose muscle and your metabolism slows down –
Slower metabolism equals fat gain!

Muscle is a hungry tissue and requires a lot of calories to maintain. The more functional muscle mass you have the faster your metabolism and the lower your fat stores. Muscle tissue atrophies –diminishes – as we age because in general we move less, exercise less and become generally physically less active.

While the mechanism is not entirely clear, what is clear is that you do not have to accept age related muscle loss as inevitable.

You can offset many of the factors which cause the slowing of your metabolism. The quickest way to disrupt your current metabolic set point and loosen your current homeostatic state is through metabolically costly exercise. Challenging regular exercise actually increases the number of mitochondria (the energy factories in your muscle tissue) and the more of these little ‘furnaces’ you have, the more calories you burn.

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The best insurance against age-related fat gain is lifting weights…

Research has shown that regular, metabolically taxing resistance training can reduce, reverse or even prevent this muscle loss. This in turn leads to less fat. So the first way we can work to negate the metabolic slowing effects of ageing is by maintaining muscle mass through regular, challenging, conscious exercise.

YOU MUST Move more and work your muscle HARD!

However the type, duration and choice of exercises are vitally important. A specific exercise protocol called HIIT or High Intensity Interval Training encourages fat loss. MRT or Metabolic Resistance Training plus MCT or Metabolic Cardio Training selects and sequences exercises in the right way to challenge muscle strength, endurance and energy systems to give time efficient results that burn fat AND build muscle at the same time.

But exercise is only one of a number of the lifestyle modifications that you can adopt to keep your metabolic rate fired-up – regardless of your age.

WHAT CAN I DO TO INCREASE OR MAINTAIN MY METABOLIC RATE AS I AGE?
You can:

*Ensure that you engage in at least 20 to 25 minutes of medium to high metabolic cost exercise every other day
*Ensure that you engage in 20 – 35 minutes of moderate physical activity on the alternate days.
*Ensure you eat enough lean protein throughout the day
*Look for other small ways to move more and stay more active. Take a parking spot away from your destination.
*Take the stairs.
*Give the dog an extra walk each day or just go for a walk each evening after dinner etc etc.
*Stop drinking pop & fruit juices and drink more cold water and green tea instead.
*Avoid foods that contain any level of transfats or hydrogenated fats.

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*Sleep – enough & your metabolism thrives, too little & you get fat – simple as that….
*Avoid highly processed foods wherever possible especially the ‘whites’ – sugar, flour, rice and other processed carbs.
*Don’t eat anything labelled ‘diet’

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*Eat more fruit & veggies, fish and eggs.
*Eat more protein & fibre.
*Add spices to your meals.
*Take krill or fish oil
*Take Vitamn D ( the D3 version NOT the D2)
*Eat slow, low GI GL foods

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*Try out stress reducing activities like Yoga, Pilates, Tai Chi or start meditating daily. A walk on the beach, in the Park, in a Forest or a Field – are all great stress busters.
*Take 500mg of Vitamin C when stressed will reduce cortisol significantly.
**Make love more often.

Your metabolic rate has always been, and will always be, a result of a combination of your activity levels, calorie intake, and the types of foods that you consume.
Low or unprocessed foods are simply better for you and make it easier for you to maintain a faster metabolism.

It’s very important for all of us, regardless of age, to eat better proper foods, more often and to maintain regular levels of physical activity.

To a very large degree your metabolic rate is yours to control

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A strong middle age is something to aspire to …and within reach for us all.

Remember your age and gender don’t matter, in order to lose fat fast, efficiently and to transform your metabolism three things have to fall into place:
1. you must have an absolute burning desire to change the way you look & feel
2. you must have a strategic training protocol to follow which disrupts your current
homeostatic set point and ramps up & re-conditions your metabolism and lastly
3. you must follow a diet that supports the reconditioning of your metabolism by creating a calorie deficit whilst firing up your metabolism and manipulating your hormones.

Age will try to slow us down. But by staying active and eating well, the experts agree: You can reverse.the effects of a slowing metabolism. To a very large extent your metabolic rate is yours to control.

Remember: you don’t have to accept the metabolic slow down of aging – you CAN offset it!!

 

Foods That Fight Ageing – #4 Fish Oil June 1, 2013

4. Go fish to ward off disease
Phish Food might cheer you up, but new studies praise the sea creatures’ head-to-toe benefits.

“Omega-3s can help prevent cancer and quench the fire of inflammation,” which weakens the immune system, says Forberg.
Fish ranks among the foods highest in the fatty acids, and good options include herring, salmon, halibut, and anchovies.
An added perk: those who eat diets high in omega-3 rich foods experience fewer chronic skin conditions such as psoriasis and rosacea.

Studies show that getting 6g of fish oils in food or quality supplements will aid attempts to loose body fat.

Follow me on Twitter. @jaxallenfitness
For daily hints &tips
Friend me on Facebook. Jax Allen
For interest pages, group & Offers

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Foods That Fight Ageing – #4 Fish Oil

4. Go fish to ward off disease
Phish Food might cheer you up, but new studies praise the sea creatures’ head-to-toe benefits.

“Omega-3s can help prevent cancer and quench the fire of inflammation,” which weakens the immune system, says Forberg.
Fish ranks among the foods highest in the fatty acids, and good options include herring, salmon, halibut, and anchovies.
An added perk: those who eat diets high in omega-3 rich foods experience fewer chronic skin conditions such as psoriasis and rosacea.

Studies show that getting 6g of fish oils in food or quality supplements will aid attempts to loose body fat.

Follow me on Twitter. @jaxallenfitness
For daily hints &tips
Friend me on Facebook. Jax Allen
For interest pages, group & Offers

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20130601-233119.jpg