CHECK THIS OUT! Found it on the Huffington Post from Mark Hyman MD.
The Truth about Dairy
According to Dr. Willett, who has done many studies and reviewed the research on this topic, there are many reasons to pass up milk, including:
1. Milk doesn't reduce fractures.(i) Contrary to popular belief, eating dairy products has never been shown to reduce fracture risk. In fact, according to the Nurses' Health Study dairy may increase risk of fractures by 50 percent!
2. Less dairy, better bones. Countries with lowest rates of dairy and calcium consumption (like those in Africa and Asia) have the lowest rates of osteoporosis.
3. Calcium isn't as bone-protective as we thought.(ii) Studies of calcium supplementation have shown no benefit in reducing fracture risk. Vitamin D appears to be much more important than calcium in preventing fractures.
4. Calcium may raise cancer risk. Research shows that higher intakes of both calcium and dairy products may increase a man's risk of prostate cancer by 30 to 50 percent.(iii) Plus, dairy consumption increases the body's level of insulin-like growth factor-1 (IGF-1) -- a known cancer promoter.
5. Calcium has benefits that dairy doesn't. Calcium supplements, but not dairy products, may reduce the risk of colon cancer.(iv)
6. Not everyone can stomach dairy.(v) About 75 percent of the world's population is genetically unable to properly digest milk and other dairy products -- a problem called lactose intolerance.
Based on such findings, Dr. Willet has come to some important conclusions:
• Everybody needs calcium -- but probably not as much as our government's recommended daily allowance (RDA) and calcium from diet, including greens and beans is better utilized by the body with less risk than calcium supplements.
• Calcium probably doesn't prevent broken bones. Few people in this country are likely to reduce their fracture risk by getting more calcium.
• Men may not want to take calcium supplements. Supplements of calcium and vitamin D may be reasonable for women.
• Dairy may be unhealthy. Advocating dairy consumption may have negative effects on health.
If all that isn't enough to swear you off milk, there are a few other scientific findings worth noting. The Federal Trade Commission (FTC) recently asked the UDSA to look into the scientific basis of the claims made in the "milk mustache" ads. Their panel of scientists stated the truth clearly:
• Milk doesn't benefit sports performance.
• There's no evidence that dairy is good for your bones or prevents osteoporosis -- in fact, the animal protein it contains may help cause bone loss!
• Dairy is linked to prostate cancer.
• It's full of saturated fat and is linked to heart disease.
• Dairy causes digestive problems for the 75 percent of people with lactose intolerance.
• Dairy aggravates irritable bowel syndrome.
Simply put, the FTC asked the dairy industry, "Got Proof?" -- and the answer was NO!
Plus, dairy may contribute to even more health problems, like:
SO back to my clients... They left with a new challenge and I left work feeling great about guiding them in the right direction. It's NOT easy to lose weight and it's even HARDER to keep it off. If you are willing to step out of your comfort zone, try new foods, and drop the ones that are OBVIOUSLY NOT WORKING for your physique, Workout a little harder, and sleep more, then your goals are achievable! |
| This is YOUR MOTIVATION TODAY! READ THIS OUT LOUD EVERYDAY! |
LOSE IT- MY PROFILE
I was so tired even when I got to the gym, which is weird because usually as soon as I step FOOT in there, my heart is racing and I am ready to GO!
I started by riding the bike for 10 minutes, so I could charge my IPOD.... I also wanted to see if I could loosen the legs before I stepped on the dreaded MONSTER for 18 minutes!
I did my own interval program:
5 minutes at level 65 and 1 minute cool down at level 60. I did this until I hot 18 minutes. UGH! This thing never gets easier!
Then I grabbed my bag and in the studio I went!
This is a different workout than I am used to... All exercises are done for 1 minute straight..THERE ARE 3 SETS and after each set you get to rest 1 minute. It may seem like nothing, but YOU MOVE FAST and BLAST out as many reps as you can before the minute is up.
- Side crunch/burpees
- toe taps on a medicine ball
- Ski jumps
- Side lateral leg raise swings- 30 sec each leg standing
- suitcases
15 minutes
118 calories- DRIPPING!!!!!!!!!!!
130-161 heart rate
Then I figured I haven't hit my legs pretty hard lately, I decided to do a little quad glute blaster!
1. Leg Press: 1st set- just the machine, 2nd set- 25lbs, 3rd set-50lbs
2. cross back lunge- holding a 8lb ball: 12 reps each leg
3. Side plank: feet stacked on a bench: lying on my side, leaning on elbow and forearm, raise hips off the floor! OTZO!!!!!!!!! 10 reps
1. Running man step ups/ high step holding 5lb dbells- 12 on each leg
2. side lunge with ball, twist to opposite leg as I come up
1.Dead lifts on a high step holding 15's, go all the way down bending from hip hinge, 2.touching the front of the step- 15 reps
3.fire hydrants- 15 reps
Time: 47:36
Calories: 227
heart rate: 116-153
This quote is so true! PLEASE READ THIS! If you REALLY WANT TO CHANGE YOUR BODY, YOU MUST CHANGE YOUR MIND! Set a GOAL and STICK TO IT! I get so motivated by other FIT girls! I read lots of fitness magazines (Not the ones in stores, but other mags, where I read about girls who are even more fit than I am) Their pictures motivate me to work harder. I KNOW I can DO ANYTHING I PUT MY MIND TO! SO CAN YOU!
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