Baby Boomer Fitness Challenge

Helping You LIve A Better Life

Baby Boomer Fitness Challenge - Helping You LIve A Better Life

The Science of Habit [Infographic]

Category: Infographic | Habits

The Science of Habit [Infographic]

What is a Habit?

The Science of Habit [Infographic]A habit is a person’s usual way of doing a certain action or thought process, in a regular or repeated way. It has become an instinctual way of doing a thing, done without conscious thought.

Our friends at Merriam-Webster, an Encyclopedia Britannica Company, give us these definitions:

  • The prevailing disposition or character of a person’s thoughts and feelings : mental makeup
  • A settled tendency or usual manner of behavior
  • A behavior pattern acquired by frequent repetition or physiologic exposure that shows itself in regularity or increased facility of performance
  • An acquired mode of behavior that has become nearly or completely involuntary

Let’s take a look at this infographic to help us learn more…

 

The Science of Habit: Popular Habits vs. Popular Addictions [Infographic]

Infographic by 12 Palms Rehab

Study of Habits

From a study by Costa and Kallick in Habits of Mind Across the Curriculum: Practical and Creative Strategies for Teachers, the list of 16 habits of effective problem-solvers are:

  1. Persisting
  2. Managing Impulsivity
  3. Listening with Understanding and Empathy
  4. Thinking Flexibly
  5. Thinking about Thinking
  6. Striving for Accuracy
  7. Questioning and Posing Problems
  8. Applying Past Knowledge to New Situations
  9. Thinking and Communicating with Clarity and Precision
  10. Gathering Data Through All Senses
  11. Creating, Imagining, Innovating
  12. Responding with Wonderment and Awe
  13. Taking Responsible Risks
  14. Finding Humor
  15. Thinking Interdependently
  16. Remaining Open to Continuous Learning

Breaking habits before they start, in this article published by MIT News:

“It’s usually so difficult to break a habit,” Graybiel says. “It’s also difficult to have a habit not form when you get a reward for what you’re doing. But with this manipulation, it’s absolutely easy. You just turn the light on, and bingo.”

 

Start building good habits, learn how to replace the bad with the good, and you will accomplish more in your life!

 

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Message from James Kunitz, CEO Body FX [Video]

James Kunitz, CEO of Body FX, shares what we do and why…

Category: Fitness | Body FX

Body FX is a fitness and nutrition program that will kick your backside into the shape you never believed you could accomplish. This program is not for the faint in heart, so get ready….

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Keep Your Fitness Stats and Pix Up To Date

By: Robert J Banach Robert J Banach | Baby Boomer Fitness Challenge | 10/01/13

Category: Fitness | Personal

Keep Your Fitness Stats and Pix Up To Date

Profile Picture | October 1, 2013 | Robert J BanachYou have a fitness goal, but are you making the progress that you want?

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:

  • Neck
  • Shoulders
  • Chest
  • Waist
  • Hips
  • Thighs
  • Calves
  • Upper Arms / Biceps
  • Lower Arms / Forearms
  • Weight
  • Body Fat

The body pictures you want are:

  • Front Relaxed and Front Tensed
  • Side Relaxed and Side Tensed
  • Back Relaxed and Back Relaxed

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…

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International Day of the Older Person | October 1st

By: Robert J Banach Robert J Banach | Baby Boomer Fitness Challenge | 10/01/13

Category: Holiday | Observance

International Day of the Older Person | October 1st

international Day of Older People | October 1Each year, on October 1st, is the International Day of Older Persons. This observance was established by the United Nations General Assembly by Resolution 45/106, and is observed worldwide.

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.

International Day of Older Persons theme iconThis year’s theme is ‘The Future We Want: What older persons are saying’, this theme was chosen as an effort to put our ageing population as an issue on the agenda of all Member States.

The year 2015 is the deadline for what is called the Millennium Development Goals (MDG), the eight goals are:

  • Alleviating Hunger
  • Access to Global Education
  • Scale Up Action Against Extreme Poverty, Hunger and Disease
  • Mobilize Partnerships to Alleviate Extreme Poverty
  • Developing Multilateral Trade Agreements to Benefit All, with focus on equality
  • Commitment to Child Survival
  • Developing an International Day of Charity
  • Accelerating the MDG’s Goals
  • A Life of Dignity for All

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.

Conclusion

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?

  • Make sure you have set up your own retirement plan
  • Help insure your family, the older generations, has access to all that they need to live comfortably
  • Volunteer, do your part to assist those that can not assist themselves
  • Actively vote for, and insure, that your Government representatives have a plan to insure that our older generations will be able to live a decent life

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.

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The Importance of Vitamin B9 – Folic Acid / Folate

By: Robert J Banach Robert J Banach | Baby Boomer Fitness Challenge | 09/17/13

Category: Vitamins

What is Vitamin B9 – Folic Acid / Folate

Spinach leavesFolic 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.

Sources

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

  • Infants 0 – 6 months: 65 mcg (adequate intake)
  • Infants 7 – 12 months: 80 mcg (adequate intake)
  • Children 1 – 3 years: 150 mcg
  • Children 4 – 8 years: 200 mcg
  • Children 9 – 13 years: 300 mcg
  • Teens 14 – 18 years: 400 mcg
  • 19 years and older: 400 mcg
  • Pregnant women: 600 mcg
  • Breastfeeding women: 500 mcg

Supplements

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.

Deficiency

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

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.

 

Resources
WebMD | WomensHealth.gov | The Lancet | MedlinePlus | MayoClinic | Univ. of MD Medical Center | Wikipedia

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The Importance of Vitamin B7 – Biotin

By: Robert J Banach Robert J Banach | Leadership Insights | 09/11/13

Category: Vitamins

What is Vitamin B7 – Biotin

Swiss ChardBiotin 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.

Sources

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

  • Infants birth – 6 months: 5 mcg
  • Infants 7 – 12 months: 6 mcg
  • Children 1 – 3 years: 8 mcg
  • Children 4 – 8 years: 12 mcg
  • Children 9 – 13 years: 20 mcg
  • Adolescents 14 – 18 years: 25 mcg
  • 19 years and older: 30 mcg
  • Pregnant women: 30 mcg
  • Breastfeeding women: 35 mcg

Supplements

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.

Deficiency

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.

Toxicity

Animal studies have indicated few, if any, effects due to high level doses of biotin.

Resources
WebMD | Wikipedia | Univ. of MD Medical Center | Medical News Today

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The Importance of Vitamin B6 – Pyridoxine

By: Robert J Banach Baby Boomer Fitness Challenge | Robert J Banach | About | Sept. 2, 2013

What is Vitamin B6 – Pyridoxine?

Cloves of GarlicPyridoxine 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.

Sources

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

  • 0-6 months: 100 micrograms
  • 6-12 months: 300 micrograms
  • 1-3 years: 500 micrograms
  • 4-8 years: 600 micrograms
  • Males 9-13 years: 1.0 milligram
  • Males 14-50 years: 1.3 milligrams
  • Males 51 years and older: 1.7 milligrams
  • Females 9-13 years: 1.0 milligram
  • Females 14-50: 1.2 milligrams
  • Females 51 years and older: 1.5 milligrams
  • Pregnant females of any age: 1.9 milligrams
  • Lactating females of any age: 2.0 milligrams

Supplements

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.

Deficiency

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.

Toxicity

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.

Resources:

Office of Dietary Supplements (NIH) | Mayo Clinic | WHFoods.org | Wikipedia | Linus Pauling Institute at Oregon State Univ. | USDA

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The Importance of Vitamin B5 – Pantothenic Acid

What is Vitamin B5 – Pantothenic Acid

By: Robert J Banach  Robert J Banach on Google+  | Sept. 2, 2013

Royal Jelly | Honeybee | Queen beePantothenic Acid is a complex B vitamin, is water-soluble, and was discovered by Roger J. Williams in 1919.

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)

  • May help reduce triglycerides, or fats, in the blood in people who have high cholesterol. In some of these studies, pantethine has also helped lower LDL (bad) cholesterol and raise HDL (good) cholesterol.
  • May speed wound healing, especially following surgery. This may be particularly true if vitamin B5 is combined with vitamin C.
  • May help with symptoms of rheumatoid arthritis (RA), but the evidence is weak.

Sources

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

  • Infants birth – 6 months: 1.7 mg
  • Infants 7 months – 1 year: 1.8 mg
  • Children 1 – 3 years: 2 mg
  • Children 4 – 8 years: 3 mg
  • Children 9 – 13 years: 4 mg
  • Teens 14 – 18 years: 5 mg
  • 19 years and older: 5 mg
  • Pregnant women: 6 mg
  • Breastfeeding women: 7 mg

Supplements

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.

Deficiency

As Pantothenic Acid helps in the release of energy, a deficiency causes lethargy, fatigue, listlessness and sensations of weakness.

Resources:

Vitamin B5 (Pantothenic acid) | University of Maryland Medical Center  |  WHFoods.org  | Medical News Today | Wikipedia

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