Category: Fitness | BodyFX
Message from James Kunitz, CEO Body FX
James Kunitz, CEO of BodyFX, shares what we do and why…
Learn more about BodyFX… Click Here!
Category: Fitness | Personal
Let me ask you this, today is October 1st, did you update your body measurement statistics and take your body pictures for the month?
Whether you were actively focused on your fitness goals over the last month, it is still important to keep track of your fitness stats. Over the last month I was not as active as I would have liked, and I knew this was going to be the case, as I had a special project I was working on, and my time was limited. But, there is no excuse not to keep your fitness statistics up to date. If you haven’t done it for today, stop right here, get up and go do it!
The body stats you want are:
The body pictures you want are:
These are the bare (excuse the pun) minimum body pictures you want to track each month.
If there are particular body parts that you are focusing on and want to track, make sure that you are taking pictures of those body parts as well.
I knew that my monthly body stats and pix were not going to be much different from last month, and comparing picture to picture, there is no noticeable change. The only real change I see from my body statistics is the gain of 3 pounds from last month. I don’t like it, as it’s not muscle that has been added, but fat. How do I know it’s fat, simply, as I did very little resistance training over the month, and the cardio was at 30 minutes per day. My diet throughout the month was fair; very little dairy, gluten or sugars, but obviously too much as my weight increased.
So, now that I know where I am, and where I have been, where do I want to be on November 1, 2013? What do I have to do to get there?
As we are each different, unique, it will be different for each of us, what we will have to do to accomplish our goals. As I have counted 55 years to date, am in good health, enjoy physical activity, and like to cook, all these combine to help me to accomplish my goals.
I know that I can lose one pound per week, that’s a 3500 calorie reduction in calories per week, and keep it off by continuing a regimen of 30 to 45 minutes per day of exercise, both cardio and resistance, and by following a diet that is high in fruits, vegetables, chicken, fish, tree nuts and whole grains, all as natural as I can find them. So, I will be spending most of my shopping time in the produce section, and looking for free range chicken and wild caught fish.
Note: GMO (Genetically Modified Organisms) and farm-raised animals may be healthy for us, but, personally, I try to avoid them, as I prefer as close to their natural state as possible.
So, what’s my goal for November 2013? 45 minutes of cardio and resistance training per day, 6 days per week, a reduction of 3500 to 4000 calories per week, and a loss of 5 pounds by the end of the month.
Share your goals, and if you really want to put yourself out on a limb, post your pix and stats for all to see…
Category: Holiday | Observance
The purpose of this Resolution is to help bring awareness to the general public of the challenges faced by older people around the world. Just some of the challenges that our older citizens are facing are senescence, elder abuse, nutritional needs and medical services.
We, also, want to celebrate the contributions made by older citizens to society, and there continued contributions.
“There is broad recognition that population ageing presents both a significant opportunity and a challenge,” Mr. Ban said in his message to mark the International Day of Older Persons.
The year 2015 is the deadline for what is called the Millennium Development Goals (MDG), the eight goals are:
By the year 2050 the population of the 60 and older demographic will be greater than the under 15 demographic per the United Nations Population Fund (UNPFA), and with society heading in this direction the need for a strategy is more important than ever.
“[Older persons] are calling for a world where all have food, shelter, clean water and sanitation, and access to basic health services and education”, states Mr. Ban.
It is important for all of us to act now, for ourselves, for the older demographics, and for those that will have to deal with the strain of what is to come.
How can you help?
Remember that you are getting older each day and that, whether you like it or not, you may at one point be facing some of these situations and challenges that are being faced by our elderly populations.
Folic Acid (man-made) or Folate (found naturally in foods) is a water soluble B complex Vitamin, and as with all water soluble vitamins it is not stored in the human body and must be replenished on a daily basis. Deriving its name from the Latin ‘leaf’, it is found mainly in leafy vegetables.
Folic Acid is important to the human body as it synthesizes and repairs our DNA, and as a cofactor in our biological functions, primarily in cell division and our growth. It is especially important in infancy and during pregnancy to aid in the healthy production of red blood cells and in preventing a deficiency in red blood cells, known as anemia.
According to a study, published in The Lancet, Folic Acid supplementation aids in such brain functions as memory and information processing speed.
Naturally, Vitamin B9 (Folate) is found in leafy vegetables; spinach, collard greens, turnip greens, asparagus, cauliflower, brussel sprouts and lettuce. Lentils (beans), citrus fruits, sunflower seeds are, also, good sources.
The US Food and Drug Administration (FDA) issued a directive released in March 1996 mandated that, by January 1998, all flour and grain products labeled as “enriched” would contain folic acid, such foods would be cereals, rice and all flours. Each serving of these “enriched” foods would contain 100mcg of Folic Acid.
Daily Recommended Intake
Most people, with a relatively healthy diet, consume sufficient Vitamin B9 (Folic Acid / Folate) each day to meet their daily recommended intake. If you are taking any type of multi-vitamin, which usually contains 400mcg of Folic Acid, you will be ingesting a sufficient amount for your daily recommended intake.
The Teratology Society recommends all women who are capable of having babies should take 0.4mg folic acid, or make sure they consume enough fortified cereal grain products to reach 0.4mg of folic acid per day.
PLOS Medicine, a peer review online journal, wrote in 2009 that females who take folic acid supplements for at least 12 months before becoming pregnant could cut their risk of having a premature baby by about half.
The following are potential signs of Vitamin B9 deficiency: anemia, confusion, diarrhea, depression, glossitis and fetal neural tube defects and brain defects (during pregnancy). Alcohol consumption accelerates Vitamin B9 deficiency.
Toxicity from Vitamin B9 are low risk, as it is water-soluble and regularly removed from our body through our urine. High doses, over 1000mcg, may hide Vitamin B12 defiency diagnosis.
Other Potential Benefits
May lower risk of cardiovascular disease and stroke, may reduce potential defects in sperm, may reduce depression and age-related macular degeneration, may, also, reduce chances of malaria in children under the age of 5.
Biotin is a water soluble complex B vitamin, also know as Vitamin H (from the German for hair – Haar) and coenzyme R. As with all water-soluble vitamins it is not stored in the body, and must be replaced on a daily basis.
Biotin is a part of many of our bodies natural processes, and is necessary for cell growth, the production of fatty acids, and the metabolism of fats and amino acids (the bodies building blocks). It is a vitamin important in the conversion of carbohydrates in to energy.
Biotin assists in various metabolic reactions involving the transfer of carbon dioxide, which is important for the regulation of the bloods pH, it, also, helps in maintaining a steady blood sugar level.
Furthermore, Biotin is important for normal embryonic growth, making it a critical nutrient during pregnancy. Eating more of the foods that contain Biotin during pregnancy and while breast-feeding is the best way to more biotin.
Biotin is found in liver, pork, salmon, sardines, avocado, swiss chard, raspberries, and raw cauliflower, in legumes such as beans and blackeye peas, in whole grains, bananas and mushrooms. Nuts are, also, a good source of biotin, such as almonds, pecans and walnuts.
Biotin may, also, be found in cooked eggs, particulary egg yolks.
Finally, biotin is naturally produced in our intestines via the bacteria that naturally occurs there, making it easier for us to maintain our biotin levels.
Avoiding raw egg whites is a key to maintaining Biotin levels in the body, raw egg whites contain avidin, a substance that counters the effects of biotin
Recommended Daily Intake
Most people, with a relatively healthy diet, consume sufficient Vitamin B7 (Biotin) each day to meet their daily recommended intake. If you are taking any type of multi-vitamin you will be ingesting more than your daily recommended intake.
Biotin is often recommended as a dietary supplement for strengthening hair and nails, though there is minimal scientific data to support this. Nevertheless, biotin is found in many cosmetics and health products for the hair and skin.
Incidence of Vitamin B7 deficiency is rare. Some symptoms are hair loss, dry scaly skin and eyes, cracking in the corners of the mouth (called cheilitis), swollen and painful tongue that is magenta in color (glossitis), loss of appetite, fatigue, insomnia, and depression. People who have been on parenteral nutrition — nutrition given through an IV — for a long period of time, those taking antiseizure medication or antibiotics long-term, and people with conditions like Crohn’s disease that make it hard to absorb nutrients are more likely to be deficient in biotin.
Animal studies have indicated few, if any, effects due to high level doses of biotin.
Pyridoxine is a water-soluble B complex vitamin, there are many forms of Vitamin B6, Pyridoxal Phosphate (PLP) being the active form. Pyridoxine is a non-protein that is bound to a protein, it is known as a ‘helper molecule’ and is required for the protein’s biological activity.
Vitamin B6 is a molecule(s) that is found in most every chemical aspect in our bodies and is important for over 100 enzymatic processes. Our protein building blocks (amino acids) require it for synthesis, as does our DNA for it’s creation and regeneration.
Some of our bodies basic requirements that need Vitamin B6 are for the processing of carbohydrates for energy, as a neurotransmitter for our nervous system, for hormonal balance, for elimination of toxic waste and to help prevent unwanted inflammation in our bodies.
Good sources of Vitamin B6 include meats, whole grain products, vegetables, nuts and bananas.
Most every type of processing decreases the availability of Vitamin B6, some up to 70%. Cooking and storage will, also, decrease the availability, so eating fresh and quick cooked foods are the best ways to get your Vitamin B6.
Recommended Daily Intake
Most people, with a relatively healthy diet, consume sufficient Vitamin B6 each day to meet their daily recommended intake. If you are taking any type of multi-vitamin you will be ingesting more than your daily recommended intake.
The primary sign of a Vitamin B6 deficiency is seborrhea (“seborrheic eczema”), an inflammatory skin disorder affecting the scalp, face, and torso. Typically, seborrheic dermatitis causes scaly, flaky, itchy, and red skin. Other deficiences in adults are effects to the peripheral nerves, skin, mucous membranes, and the circulatory (blood cell) system. In children, the central nervous system (CNS) may be effected. Deficiency can occur in people with uremia, alcoholism, cirrhosis, hyperthyroidism, malabsorption syndromes, and congestive heart failure (CHF), and in those taking certain medications.
Mild deficiency of vitamin B6 is common, primarily in underdeveloped countries.
There are no documented cases of Vitamin B6 toxicity for food ingestion. Whereas doses of pyridoxine in excess of the RDI over long periods of time result in painful and ultimately irreversible neurological problems.
Watch this short video and we will tell you how – Watch it!
By: Robert J Banach | Sept. 2, 2013
Pantothenic Acid is an essential nutrient for humans, it is required to synthesize coenzyme-A (CoA), it is, also, important in metabolizing proteins and carbohydrates for energy, and insures the production of healthy fat in the body.
Pantothenic Acid is critical to the manufacture of red blood cells, as well as sex and stress-related hormones produced in the adrenal glands. Also, it is important in maintaining a healthy digestive tract, and it helps the body use other vitamins, particularly B2 (Riboflavin). It is sometimes called the “anti-stress” vitamin, though there is no real evidence whether it helps the body withstand stress.
Other Possible Benefits (Current Studies)
Most foods are sources of Pantothenic Acid, and it is thought that the human body may even produce its own.
Foods high in Pantothenic Acid are:
Avocados | Brocolli | Meats | Whole Grains | Mushrooms | Sweet Potatoes | Cold water fish ovaries | Royal Jelly
Recommended Daily Intake
Most people, with a relatively healthy diet, consume sufficient Pantothenic Acid each day to meet their daily recommended intake. If you are taking any type of multi-vitamin you will be ingesting more than your daily recommended intake.
Note: Taking too much Pantothenic Acid will cause diarrhea, eating a healthy diet is the key.
As Pantothenic Acid helps in the release of energy, a deficiency causes lethargy, fatigue, listlessness and sensations of weakness.
As with any goal in life, tracking one’s progress is the only way to achieve one’s goals. Each month, usually on the first, I utilize the website, Bodybuilding.com, and post my body measurements, weight, bodyfat and progress pictures.
At the tender young age of 55 I am still excited by what I can accomplish, and each month as I track my progress and see what I am accomplishing, my motivation to accomplish even more increases.
The great thing about Bodybuilding.com is that as I add my stats and pix each month I am seeing the changes, the improvements, by both the difference in the pictures and the graphs. An example of one of the stats tracked is my ‘Bodyfat’…
Next, it shows the Fitness Goal for Bodyfat that I have entered, my Starting point, my Current status and what I have to do to accomplish this goal.
It then shows the History of my Bodyfat progress for my last five entries, with the option to see the full history.
As you can set goals for weight, measurements, nutrition, etc., you will be able to see these charts for any of your goals.
No matter what your age, you can get in better shape, improve performance in the sports and activities you are passionate about, and the way to do this is to Set Goals, Track Goals, and Adapt and Adjust along the way.
Above is my before and after picture, start date was August 2010, the picture on the left is the results of 3 years of working on getting fit. Did I see what was happening week by week, or even month by month, the results were not great in the short term, or at least did not appear to me. But as you can see from this picture, the results, at least to me, are rather amazing. Yeah, that’s what I have accomplished!
I still have more to do, hey, I want to live a good long time, and I want to feel good, be coordinated, have balance, and more. All these things I will be able to do by investing the time to be fit.
Get started today, you can accomplish things that will amaze you!
By: Robert J Banach | Sept. 2, 2013
Well, first off, Adenine is no longer considered a true vitamin, so it is no longer a part of the Vitamin B complex. The important thing to know is that it is still essential to your well-being, as Adenine binds with other chemical components in our RNA and DNA.
So, if it is not a vitamin, what is it?
Adenine is one of four chemical bases in DNA. Within the DNA molecule, adenine bases located on one strand form chemical bonds with thymine bases on the opposite strand. The sequence of four DNA bases encodes the cell’s genetic instructions.
A form of adenine called ATP serves as an energy storage molecule and is used to power many chemical reactions within the cell. The cellular respiration are metabolic reactions and processes that take place in the cells of organisms to convert biochemical energy from nutrients into ATP, one of the key ways a cell gains useful energy to fuel cellular activity.
Sources of Adenine
Adenine is biologically synthesized in our bodies.
Recommended Daily Intake
From an article from NASA, ‘NASA Researchers: DNA Building Blocks Can Be Made in Space’
NASA-funded researchers have evidence that some building blocks of DNA, the molecule that carries the genetic instructions for life, found in meteorites were likely created in space. The research gives support to the theory that a “kit” of ready-made parts created in space and delivered to Earth by meteorite and comet impacts assisted the origin of life.
The researchers have found adenine and guanine, they are part of the code that tells the cellular machinery which proteins to make, in meteorites.
By: Robert J Banach | Sept. 1, 2013
Vitamin B3 is one of 8 B vitamins, it is known as Niacin (nicotinic acid).
All B vitamins help the body to convert food (carbohydrates) into fuel (glucose), which is used to produce energy. These B vitamins, often referred to as B complex vitamins, help the body use fats and proteins. B complex vitamins are needed for healthy skin, hair, eyes, liver and to maintain nervous system functionality.
In particular, Niacin helps the body make various sex and stress-related hormones in the adrenal glands and other parts of the body, it is important in improving circulation and as a cholesterol treatment there is strong evidence that it boosts HDL, the good cholesterol, and assists in lowering triglycerides.
As a treatment plan for HDL, it must be taken in high doses, and could be detrimental to one’s health, thus must be taken under your medical practitioners supervision.
Niacin is important for our DNA as it assists in its production, and a deficiency is thought to be the cause of some cancers.
Other possible benefits of Niacin are to help reduce atherosclerosis (hardening of the arteries), Alzheimer’s disease, cataracts, osteoarthritis, and type 1 diabetes, research is ongoing.
Sources of Niacin
Excellent sources of Niacin include chicken, turkey, lamb, grass-fed beef, tuna, salmon, sardines, spelt, swordfish, sunflower seeds, peanuts, crimini mushrooms, shiitake mushrooms and asparagus.
Bread and cereals are usually fortified with niacin, and foods that contain tryptophan, an amino acid the body coverts into niacin, include poultry, red meat, eggs, and dairy products.
Recommended Daily Intake
NOTE: Maximum daily intake for adults of all ages: 35 milligrams daily
Most people, with a relatively healthy diet, consume sufficient Niacin each day to meet their daily recommended intake. If you are taking any type of multi-vitamin you will be ingesting more than your daily recommended intake.
Higher doses for treatment of HDL should only be taken under the supervision of your medical practitioner.
Also, as higher doses of Niacin may react with medications, again, consult your medical practitioner.
Niacin deficiency may affect your energy production causing general weakness, muscular weakness and lack of appetite. Skin infections and digestive problems can also be associated with niacin deficiency.