Tag: Anthony heredia

How the World Stays Healthy

How the World Stays Healthy

How do those darn Europeans stay so healthy and lean? What are they doing and where can I get some? Who is the healthiest in the world? Obesity ravages the U.S. as now the number one most preventable form of death. How horrendous! Nationally and globally, heart disease is the number 1 killer. We need to find out what these Europeans are doing fast and take notes. Let us visit the top 5 healthiest countries in the world and further explore what they are doing so right in order to make our wrongs just a bit less wrong so to say.

France

The French stand first on our list for their fantastic low rates of heart disease. Their secret lies in their slow dining habits, their amounts of walking, and their daily glass of wine. A French diet is widely known for having high amounts of fat, which is acceptable when combined with their other habits. A combination of small portions, longer mealtimes and extra walking incorporated regularly is the French lifestyle. By extending mealtime out the body is able to best assess when it is truly full, thus avoiding the empty calories of overeating. Overeating is notorious in the US simply due to the constant rush and supersized meals we have grown accustomed to. To cap off a day, our French patrons of health partake in moderate amounts of wine which are helping keep heart disease at bay. They are able to do this because they save so many calories throughout the day with the aforementioned. Only 7 percent of the French population are obese while we Americans push 22 percent and beyond, seemingly due to their ability to slow down and enjoy their lives, saving countless calories.

According to the University of Pennsylvania and the Centre National de la Recherche Scientifique in Paris, size does matter. Researchers compared the size of portions at 11 eateries in Paris and Philadelphia and discovered the average size of a French meal was 277 grams, compared with an American portion of 346 grams?a meal larger by 25 percent. Supermarkets also sold larger items in Philadelphia. “Of the 17 items Rozin picked out, 14 products were larger stateside. For example, a carton of yogurt was 82 percent larger in Philadelphia. A soft drink was 52 percent bigger.”

All information published in the September 2007 issue ofPsychological Science.

Japan

The Japanese are renowned for the long life span of their citizens. On average their life expectancy is over 86 years old, along with Japanese women holding the honor of longest life expectancy in the world. This honor comes from their low-cholesterol diets and high amounts of exercise. The Japanese diet is rich in rice, fish, and seaweed, which have long been known to keep heart disease and cancer in check. Their government has taken a fervent interest in keeping the blue collared employees active with government-sponsored pre-work workouts. This has helped many generations of Japanese maintain good health although the intentions of the government aren’t all noble; you see, a healthy employee is a productive employee, so it’s a win – win here. Unfortunately, Western influence is making its way into their lives by raising rates of diabetes, thanks to our high-fat Western foods taking over their shores. Seven million Japanese currently suffer from diabetes with it spreading faster into Asia and many other regions in the world.

Iceland

Iceland is known for hold the lowest infant mortality rate in the world due to its top notch natal care with just 2 deaths before the age of 5 (compared with the United States’ 7) for every 1,000 live births. Iceland offers extensive pre- and post-birth medical care funded by the government, explaining much lower levels of stress, not to mention the three months of guaranteed professional leave for each parent at 80 percent of their salaries. Studies have shown that the less stress or more control you have over stress in your life is directly correlated with a healthier weight and over all disposition on life. This basically implies that since you feel happier over all, you are much more likely to continue to take good care of yourself and respect your body.

Sweden

Sweden falls on our list for its h igh cancer survival rates and nearly 100 percent child immunization. Once again we can thank their government who spends nearly 14 percent only for healthcare. The country’s 9 million citizens receive cutting-edge medical technologies treatment, paying only 15 percent of the bill, if any at all. The people of Sweden are smart because they believe in holistic social care. There attention and care range from happier professional lives to better street lights in order to encourage evening walks, resulting in healthier, happier citizens, and of course, ultimately lower medical bills.

Italy

Italians round off our list with their extremely well rounded lifestyles. Italians first and foremost take great honor in being connoisseurs of food, and so expectedly they dine leisurely, savoring each bite they partake. Focusing on the enjoyment of the meal allows for better nutrient absorption, fosters sound eating habits, and of course, ensures that you stop when you are truly full to conserve calories. Italians eat only at mealtimes; and if they were to snack, their choice would most likely be fruits or nuts. The Italian culture believes in full balance of quality and quantity while enjoying simple, fresh food. They don’t diet, which is a fantastic idea due to the fact that radical unbalanced dieting usually does more damage to your metabolism than not dieting in the first place. An Italian meal is known for its daily fresh dark green veggies, rich fruits, and highly healthy unsaturated fats, such as virgin olive oil, a fantastic anti-inflammatory. To top it all off of course are the high amounts of walking about the city. Italians don’t seem to be in as much a rush as we seem to be. Maybe we should slow down a bit. Slowing down seems to be a running theme with these healthy Europeans.

Table

http://www.johnpirelliosia.org/osia/Culture/how_italians_stay_slim.htm

www.cdc.gov

Written by Anthony Heredia

Why is He Losing Weight Faster? How Girls Can Catch Up

Why is He Losing Weight Faster?

How Girls Can Catch Up

Welcome to a new year full of prosperity coupled with wonderful new levels of health, dear ladies of Agenda. We address the age-old question of why we cursed men hold this unfair advantage in the battle of the bulge and further yet, how to help you reap said benefits. The truth of the matter is that men do have major weight-loss advantages over you lovely ladies, combined with disadvantages as a woman. Fret not though, as there is always a way. The first male advantage involves body composition, enabling men to burn calories at an accelerated rate in comparison to women. Specifically, I am referring to greater amounts of muscle mass, extremely efficient fat burning marvels. Every extra 1 lb of lean muscle devours an extra 50 calories a day by simply existing. Might not sound like much, but should you add an extra 5 lbs of lean muscle mass to your body (which visually is one toner leg), you would burn an extra 500 calories a day. In one week’s time you will have burned 3500 calories, 1 lb of fat, simply due to you having one gorgeously toned leg. (I recommend you tone both together though. Might look odd if you don’t.) This either means you can eat an extra sandwich with 2 pieces of fruit, staying exactly the same size or change no eating habits and naturally lose nearly 1 lb a week. Not bad.

Men have been genetically designed by nature to hold and build more muscle mass, testosterone being the key player in all this. Women on the other hand are predisposed to store and retain fat due to higher levels of estrogen, a hormone that works to keep the fat on a woman’s body so it’s easier for her to become pregnant. That means women have to work harder to lose weight at the same rate as men. Realistically, women do take longer to add on the same muscle a man undergoing the same approach would; yet she will reap the same benefits once packing that gorgeous muscle. Do take note to remember that the male body originated as an expendable yet efficient hunting, gathering, defending machine. Ladies, you were beautifully designed to survive and bring in new and wonderful life into our world. Aesthetics were unfortunately not part of the original grand scheme of things. Take up any complaints with the big architect on that one.

A second grand advantage revolves around men naturally designed for more active lives, combined with faster response to exercise. Women have a lower tolerance for exercise due to smaller lung capacity, leading women to feel as though they are working harder than men even if the women are working at the same level. This makes exercise feel extra difficult in heat and high humidity. Under strenuous, unbalanced conditions, a woman’s body will enter starvation mode easier than a male’s, slowing the metabolism to hang onto more fat in the hopes of self preservation. Research has found that on average the metabolism of a man is 5 to 10 percent higher than that of a woman of the same weight and height. The American Journal of Physiology found that women burn an average of 16 percent fewer daily calories than men. Researchers found that a woman’s resting metabolic rate was 6 percent lower than that of men, along with 37 percent fewer calories burned during physical activity. They inferred that women were simply not moving as much as the men, thus burning fewer calories.

A woman’s edge in weight management stems from her uncanny intuition. Women tend to be more attentive to what’s going on with their bodies and are better able to make the connection between food and emotions, a male weakness. Bottom Line: How to level the playing field.

  • Fat-Ravaging Muscle. Build that fat-burning body sculpting muscle mass so that you can eat more guilt-free and reach the highest tiers of your physical goals. I recommend finding a good class in your gym, a credentialed trainer, or a fun DVD program. Strength training can be tricky and one of those things you don’t want to learn by trial and error, as you can get very hurt. Be safe, but go hard. You won’t regret it.
  • Extend Your Cardio. New studies reveal that 60 minutes per day minimum for 5 days a week to reap the benefits you seek. Once you are happy with the body that is unfolding, you can pull back to maintenance workout time, which is 3 times a week at your 60 minutes. If you have trouble with that, increase your time incrementally, or dividing up the time in the same day is fine as well.
  • Realistic Goals. A realistic rate of loss is 10 percent of your body weight over a few months or 1/2 to 2 pounds a week. Pushing your body to lose too much too fast with unhealthy tricks is the reason people yo-yo. Treat your body right.

Make healthy living a routine. Women are much more disciplined and patient than most men, so make sure to capitalize on this fact. Keep a food diary to keep yourself accountable, make healthy choices a habit as brushing your teeth so that you no longer think about it. It becomes second nature. Choose water over empty calories and educate yourself on all your new changes. Don’t just listen to us health nuts. We read the books, but if your interest should spark, ask why and find your answer. By educating yourself you become that much more committed to yourself. Not a bad investment, I say.

Written by Anthony Heredia

An Interview with Toni Lee – A Fitness Model with a Healthy Affirming Message!

Toni Lee is a stunning result of good old hard work, sweat, knowledge, and determination. Today we delve into the world of our multifaceted in-demand fitness model Toni Lee. You can find this talented hard body in numerous spotlight articles and photo spreads for popular magazines, such as Muscle and Fitness, and LA Sports and Fitness, among many others. Do not be fooled by the pretty face and vicious set of six-pack abs, as she doesn’t stop there. Toni is also a passionate TV/film producer, a hilarious comedian, and an accomplished musician, mastering the piano, harp, and flute. You would never know how talented this rock-hard beauty is by simply looking at her—looks can be so deceiving. This wonder woman has taken her healthy affirming messages into television appearances on UPN Channel 13 News and KTLA’S morning shows. Toni Lee lives by the philosophy that success is created by action. She is the perfect example of her own positive thinking as a successful businesswoman who shows that working on yourself each day results in a healthier lifestyle.

So, Toni, we have learned that you are a global woman. What common health concerns have you found in your travels?

I began to see the world when I worked as flight attendant some years back. It let me see the world through new eyes. I grew greatly as a person, being able to appreciate the things in my life after seeing so much of the world. I sawcommunities that have very little and those that had a lot and realized how lucky I am. No matter where I was I loved experiencing and appreciating every culture I came across.

At what age did you first begin to take interest in the health world and why?

I have always been athletic; it goes back to my track days in high school. I focused on taking my fitness levels to new heights around 17 years old to gain more confidence. At age 20 I decided to break boundaries with my body by pushing the sculpting of my body. I am very competitive, and my brother was a big weight lifter. We would work out together and I would find myself competing with him. He motivated me to achieve bigger and bigger gains in sculpting my body.

How did you first begin to learn about fitness? Was it a book, a fitness magazine, another fitness buff you know . . . ?

My brother started the ball rolling, but like anyone else I picked up the “Muscle & Fitness” magazines and started reading. I started meeting more and more body builders being so fitness-conscious, and they became a huge expert source of information. I just started to ask a lot of questions from body builder friends who knew what they were doing.

What period in your life would you say has been the most difficult in obtaining your fitness goals?

Right about now actually, its getting hard. I am “plateauing” now because it is hard to keep up an aggressive workout plan when you have so many projects on your plate. I still keep up my fitness, but it’s not the same right now because I am so busy right now. To compensate I make sure to eat extra healthy, though.

High performance fitness takes so much inner and outer strength. Is there anyone that you look up to for strength, encouragement, or advice when you are in need?

My parents are great for encouragement when I am down. My boyfriend (Jace Hall) is a huge support system. He really motivates me. Jace is very fitness and health conscious, so it makes life so much easier being on the same page inthat aspect. We have a much healthier relationship, I think, because we both love to be healthy and fit. We cook 90 percent of the time to stay at our healthiest. I do the cooking, though. I just love to cook.

What advice do you have for the average fitness enthusiast who really wants to get a long, lean body like you but has no idea how?

Go to the source. Don’t reinvent the wheel. Make your way to the bookstore, grab a fitness magazine, or ask someone who already knows. Find professional advice from someone who has been there and done that to save yourself time and frustration. Personal trainers that know their stuff are a huge asset in achieving fitness goals. They save so much time. They are worth the money—they are saving you a lot of time and keeping you safe.

As a fitness model you are exposed to your share of ups and downs in the industry, I am sure. Do you have any advice for other aspiring fitness models?

Staying fit and beautiful is the basics. You need more. The key to achieving your goals in fitness modeling is in your personality. You need to radiate positive energy. If you don’t feel positive, it shows up on the film, and you lose work. People with great energy can pick up those that have bad energy real quick. (Smile.)

What is a typical day in the nutrition and fitness life of Toni Lee? I read that you enjoy jujitsu.

I eat very healthy. I am always cooking so I can control what goes into my body. I stay as organic as possible with a good balance of carbs, protein, and good fats. I don’t do the starvation methods. I believe in balance. I eat evenly throughout the day to keep my metabolism running, and [I] drink tons of water. Some consider me boring because I don’t drink alcohol—and I don’t smoke—but I call that being healthy and smart. I work out at least five times a week, mixing up my cardio and resistance training throughout the week. Yes, I do practice martial arts. I am disciplined in Japanese jujitsu and tae kwon do, so watch out.

The world’s health needs so much attention. In your opinion what would you say is hurting us in the U.S. as the world’s worst?

Fast food by far is a big problem; bad food choices. People need to educate themselves better on what goes into their bodies. We really need to learn how to eat to better our lives. You need to love yourself first.

So what is in store for Toni Lee? What projects are you working on currently?

Well, I have several Hollywood production projects right now. I first focused on creating and producing a screenplay based on a very unique yet true family. It is a hilarious comedy. I love comedy. Life is about being able to be happy and learning to laugh, not taking yourself too serious. You can find a lot of projects at www.myspace.com/tonitv. Take a look.

I am also taking my gaming to the next level. I am a huge video game fanatic, Street Fighter IV being my favorite game. I am working on becoming a “professional Gamer.” There is a lot more to that, but you will need to stay tuned for more juicy details. Keep track of my adventures at www.twitter.com/tonitv. It will be well worth your time.

Visit www.myspace.com/tonitv for more on Toni Lee.

Interviewed by Anthony Heredia

Written by Anthony Heredia

Hitting the Reset Button – How to Detox

Do I Need a Special Program?

There are countless detox diets out there requiring you to buy special herbal blends and spend gobs of your hard earned money for what promises to be the solution to all your ailments. Think twice. The Master Cleanse, Martha’s Vineyard Detox, Fruit Flush, Fast-Track One Day Detox, and the Joshi Program are all highly promoted detox programs on the current market; but buyer, beware. “These diets can give people a false sense of security, a feeling that they’ve been protective of their health,” Dawn Jackson-Blatner, a dietitian at the Northwestern Memorial Hospital Wellness Institute and American Dietetic Association spokeswoman told WebMD. I, on the other hand, personally believe in taking the most natural and minimalistic approaches to your body (please, always consult with your physician, though), and a detox is no exception. The proper detox is not a diet but simply making a healthy shift in what you eat and what you expose yourself to for the long run. You take the time to filter out as many artificial substances as possible, and usher in a host of natural foods to give your body the time and resources it needs to repair itself. All you will need is fresh natural foods (organic preferably), common low cost natural supplements, lots of water, patience, determination, commitment, and finally, good advice (provided here of course).

Is Detoxing Safe?

By my definition of detoxing, yes, but always consult your physician before making dramatic changes to your diet. My definition of detoxing includes pulling away from artificial, over-processed foods, minimizing exposure to environmental toxins and increasing self-care to give your body the chance it needs to optimize. It is not a magic bullet, and you mostly lose water weight and possibly backed up fecal matter (stool) in your colon both of which drop big weight fast, but still this is vital. You do lose some body fat, but the idea of a proper detox is to create an ideal foundation for a lifelong positive health shift that will in turn rev your metabolism. At the risk of being hunted down by high-end spas and programs offering $5000 detox packages, don’t waste your money. If it sounds as if they are offering miracles, do your research. Would you rather take the expensive, questionable quick fix that offers you the world only to empty your pockets and add twice the weight back or a realistic permanent healthy change?

So How Do I Get Started?

Allergies:

If you are relatively new to taking care of yourself and not very familiar with your body, I would first recommend that you ask your doctor for an allergy path exam. There are a significant number of people today with food and/or environmental allergens who are none the wiser. You might not be aware of an allergy because some symptoms are as small as headaches, gas, irritation, or lethargy. Allergies become relevant because one symptom you might not be aware of is internal inflammation (which you obviously cannot see). Inflammation can severely affect nutrient absorption and a host of other systems. Make a trip to your doctor and let your doctor know you are interested in finding out whether you have any allergies and if you should worry about intestinal inflammation. (Doctors have a special test.)

What Should I Avoid?

(temporarily)

Sugar

Includes products containing sugar, and hidden forms of sugar, such as sucrose, dextrose, corn syrup, brown sugar, and turbinado. Artificial sweeteners are usually not recommended. Stevia and erythritol are allowed natural sweeteners.

Dairy Products

Milk, butter, cream cheese, sour cream, and other dairy products.

Wheat

Wheat and products containing wheat, such as pasta and bread.

Gluten

All gluten-containing grains: wheat (including spelt, triticale, and kamut), rye, and barley.

Coffee

One cup a day is ok if needed to reduce the occurrence of caffeine withdrawal headaches, but if you can, go without.

Stress

I can hear you snickering and laughing from here. Stress reduction is important. Stress reduction is scientifically proven to be critical to proper health, longevity, weight management, and a host of other subjects. Look forward to a full article on stress in an upcoming issue. Try as hard as you can to minimize your stress for this two-week approach of mine with massages, pampering, delegating your work to others temporarily, or just avoiding stressful scenarios temporarily. I know it’s easier said than done, but there is logic behind my madness. If after these two weeks your health and mood are significantly enhanced, then it is in your best interest to take the time to create a battle plan to combat stress for the long run, for the sake of your health.

Other Foods to Avoid

  • Yeast
  • Alcohol
  • Food Additives and Preservatives
  • Chocolate
  • High-Fat Foods

So What Should I Have?

Fruit

Fresh or frozen fruit.

Vegetables

All fresh, please. Particularly good veggies include broccoli, cauliflower, Brussells sprouts, onions, garlic, artichokes, beets, red and green vegetables.

Rice

All forms of rice, brown rice preferred.

Other Grains

Quinoa, amaranth, millet, and buckwheat can be used instead of rice. Found at a health food store or in some grocery stores.

Beans

Split yellow and green peas and lentils are easiest to digest and require the least soaking time. Other good options include kidney beans, pinto beans, mung beans, garbanzo beans (chickpeas) and adzuki beans.

Nuts and Seeds

Good choices include flaxseed, pumpkin seeds, sesame seeds, sunflower seeds, almonds, cashews, and walnuts (usable as snacks or on a salad). Natural nut butters are ok. Peanuts and peanut butter are usually not recommended.

Oil

Extra-virgin olive oil is a preferred oil.

Condiments

Vegetable salt, sea salt, vinegar, soy sauce or tamari, all herbs or spices.

Tea

Herbal teas, green tea.

Other Beverages

Water, lemon water, pure unsweetened fruit and vegetable juices, rice milk

Detox Must Dos

  • Fiber – If you are cleaning bad stuff out, it needs to completely leave your system; and only fiber is truly going to take care of the bulk of that work.
  • Drink a minimum of 8 glasses of water per day, warm or room temperature preferred.
  • (Recommended) A good probiotic to aid in digestion.
  • (Recommended) A Good Multivitamin to ensure nutrient needs are met.

So Now How Do I Detox?

My basic prescription will take two weeks. You will want to eat five to six equal meals throughout the day. First meal should be within 30 minutes of waking up. I don’t recommend starvation, so eat the amount of calories your body requires. Should you want to put some emphasis on weight loss, find out how many calories you should eat and subtract 500 a day. This deficit will give you an approximate 1-2 lb of fat loss a week. Please note that those of you increasing that 500 calorie deficit should not cut your calories so much that you are starving because it will launch your body into weight storage mode. Stick to a 500 calorie deficit for now. To calculate how many calories, simply multiply your body weight times ten; and that will give you a solid general idea of the calories you use in a day. If you are very sedentary, subtract 300 calories from that number to be more accurate. If you want a more precise method of calculating weight loss calories, head back to my older article on weight loss “Fitness 101 – Weight Loss” in our archives.

Now that you have your allotted calories, split them up evenly over those 5-6 even meals. As for what you should eat, refer back to the included list of What Should I Have? and avoid the Avoids list. Have fun and make your own meals, or buy food if you are not a cook; but stick as close as you can to these two lists for two weeks. The idea is to minimize possible negative influences in your health and filter them out in this detox time. Stay committed and it will pay off big. After these two weeks, begin to reintroduce all the items from the Avoid list one at a time; try to separate the time between each. Notice how your body responds to each of them, and should you not like what happens (i.e., gas, bloating, headache, lethargy, restlessness, mood shift, etc.), then eliminate it completely. This is a great simple way to optimize your health and life.

There are definitely some items on the Avoid list that I highly recommend that you never bring back, though: high fructose corn syrup, white flour, heavy artificial preservatives, and large amounts of sugar. The closer you stay to natural forms of food the easier it is to keep weight down and health up. The body suffers when you mistreat it.

Look forward to a future exposé article on what is in our food that slows us down and how to combat all these hidden land mines. The food industry is going to hurt me; but if you live longer, healthier lives, then I am ok with that.

If you would like a more advanced detailed version of how to detox through my idea of more natural methods for long-term goals, stay close. I will be publishing a comprehensive handbook focused on the top 10 ways to supercharge your metabolism for life very soon. It will include all this in detail, along with sample menus and lots of great helpful surprises. Until we meet again, Agenda readers.

Resources

“The World’s Healthiest Foods – Essential Guide for the Healthiest Way of Eating,” GMF publishing, George Mateljan

“Anatomy & Physiology” 6th Edition, Mosby Elsevier Publishing, Thibodeau, Patterson

http://www.webmd.com, http://www.usprobiotics.org

Written by Anthony Heredia

The Skinny on Healthy Detoxing – Should I Detox?

Agenda is evolving and so shall its readers. This issue we are taking a look at how (how being addressed in “Fitness 101” article) and why to detoxify your body from years of environmental and nutritional abuse for a metabolic weight loss and life boost. Hitting the reset button on your body is a great way to get a fresh start on any type of journey towards reaching your health and fitness goals. A detox (short for detoxification) is basically removing as many potentially harmful environmental and dietary toxic substances from your body as possible so that your body may function properly and thrive. We are exposed to countless environmental pollutions (smog, fumes, emissions, pesticides, etc.) as well as nutritional toxins (artificial preservatives, animal hormones, Trans fats, large amounts of sugar, excess sodium, etc.) that over time can dramatically drag our bodies to a slow crawl. Consider detoxing as cleaning house. It’s spring cleaning time.

There are a handful of authorities out there that believe our bodies do not need extra help to detox. These individuals believe that the body has adapted enough over the years to fend for itself, but I strongly disagree. The various toxins we are exposed to are primarily stored in our fat cells (our primary form of storage) when they enter our system. This means the more body fat one accumulates the more potential storage for 21st century toxins. We need to be more proactive about our health and help our bodies attain new levels of health so we can live longer, happier, and more productive lives. The idea of detoxing is basically to give your body a break, a chance to heal itself and play catch up over a brief period of about two weeks. You do this through a balance of natural and modern methods (addressed in Fitness 101). Once your newly cleansed supercharged body is ready, you can restore your daily routine with new, healthier precautions taken to maintain this new-found vitality and youth you have gained.

Detoxifying Helps:

· Reduce Inches in Midsection

When your body is exposed to potential allergens (environmental & nutritional toxins), your body can become inflamed, swelling you from the inside and slowing down many processes inside your body. This can lead to the appearance of a larger stomach when in fact it’s inflammation that your body is fighting. When your body is under heavy inflammation, you are much more likely to gain body fat as well as create a vicious cycle of weight gain.

· Regulate True Appetite (Eliminate Fake Hunger & Cravings)

An abundance of artificial preservatives, excess sugar, nutrient imbalance, and toxic food triggers false chemical signals, making you crave foods you really don’t need.

· Regulate & Boost Sex Drive

A healthy sex drive is a result of healthy hormone secretion and proper blood flow combining in an internal orchestra bringing your lust to life. Should a problem arise on either the hormonal or circulatory level, your taste for amorous lovemaking might decrease significantly. There are numerous reasons why sex drive decreases, but many of those reasons can be significantly helped with some simple self-care.

· Regulate Mental Clarity

Mental clarity is a result of proper neural signals firing cohesively as a result of good blood chemistry. Thinking clearly requires body homeostasis (full body balance) through good oxygen uptake, nutrient balance, and proper circulation, all of which can easily be thrown off by a toxic malnourished system.

· Lessen or Eliminate Bad Breath and Body Odor

You are what you eat, they say. Well, they’re right. Bad breath comes from bad stomach chemistry and rotting food in your mouth. Bad body odor stems from toxins leaving through sweat glands. The more toxic the system the more potent the offending odor. Both these problems can be helped significantly through better diet.

· Lessen or Eliminate Allergies, Eczema, Acne, or Psoriasis

Many allergies and skin conditions are nowadays being recognized more as the result of food irritants. This can also be addressed by a medical allergy patch exam. You might be allergic to something you’re eating and not know it.

· Regulate & Boost Metabolism (Weight Loss)

You basically are able to burn (use) more calories with a cleaner engine (metabolism), thus aiding in your weight loss efforts. It’s a bit more complicated than that, but I am sure you get the idea.

· Regulate & Boost Energy Levels and Moods

Mood imbalance and lethargy are caused for various reasons, but I am referring here to neural chemical imbalances due to electrolyte, fluid, and nutrient imbalances. Not giving your body what it needs can drastically affect energy levels and cause mood swings. You should always consult your physician for serious scenarios, but a detox can make a world of change.

· Regulate Sleep Patterns

Falling asleep begins by your body releasing melatonin from your pituitary gland to render that drowsy feeling. This process can be impaired by a toxic system, making it much harder to fall asleep and stay asleep.

· Regulate Bowel Movements

By increasing fiber. Having regular bowel movements is crucial to your health because if you aren’t regular, the toxins in your colon are given time to be reabsorbed into your healthy system.

· Improve Skin Health

By helping restore proper moisture and oils to skin.

· Slow Aging

By fighting deterioration of collagen (main cause of aging) and combating free radicals (the destroyers of healthy cells).

·  Regulate & Boost Immune System

·  Regulate or Eliminate Bloating, Puffiness, Gas, and/or Indigestion

By regulating good to bad bacteria and enzyme ratios in your body that keep you in balance.

There are countless effective ways to detoxify your body, all catering to your varied levels of likes, dislikes, lifestyles and budgets and whims, but whatever you do, make sure to do some research. Find something that has been proven to render results, that has a well established history, and that you will enjoy. Suffering is not the goal; the goal is to be kind to yourself, work with and heal your body from the inside out. Namaste (I bow to the divine in you), Agenda readers. (How to Detox in “Fitness 101”)

Written by Anthony Heredia

Anthony Heredia – Fitness Couture Writer for Agenda Magazine

Health shouldn’t be intimidating. Feeling good about yourself is critical to living a fulfilled life. When you feel great, you radiate. Imagine what kind of world this would be if we were all happy and in good health. -Anthony Heredia-

From teaching us how to drop a dress size in a month to informing us about the dangers of not getting enough sleep, Fitness Couture’s Anthony Heredia has been the voice of health and fitness for almost a year. I’ve heeded his advice many times and have seen for myself just how valid and necessary his contributions are.

You have a passion for fitness and health. What sparked that passion?

My passion for health and fitness started with my own weight loss story. I had been obese my entire life. I didn’t know a thin day until I was 18. I was tired of being 300 lbs and wanted to do something about it. I did what I always do when I don’t understand something, research. The first 40 lbs I lost with a popular weight loss program, but I soon became more knowledgeable than my counselors. I read everything I could get my hands on that related to weight loss. All my neighbors asked what my secret was, so I helped them with the little bit I knew at the time; and they lost weight. It was such a great feeling. I was hooked. I have now been in the health & fitness industry over eight years, 100 lbs of body fat lighter, and have had the pleasure of helping hundreds of lives personally; and now through Agenda I can reach millions. I beat the weight loss/gain cycles by educating myself, and now I am able to share that with others.

You’ve been writing for Agenda for a year now. How do you feel you have grown as a writer?

My style and skills in writing have grown exponentially, thanks to the highly experienced nurturing staff. I was a health guy in a high fashion world with no previous fashion affiliations; I had a lot to adapt to. I am a quick learner, so I attended numerous fashion events and asked countless questions to grow quickly. As a writer I have grown to be more empathetic to my readers and more conscious of their concerns and needs. My fashion-forward colleagues are a great resource for choosing topics relevant to our readers. They help me stay effective in translating confusing health and fitness information into the polished package that our readers can enjoy and apply to their lives. I believe to be a good writer, I must stay inquisitive and passionate and in tune with my readers.

Is there any particular health/fitness topic that is difficult to write about?

To be honest, no, but that’s because I am fascinated by the human body. By this fall I will have nine years of experience and eight health credentials, varying from fitness, nutrition, and weight loss to a Master’s in massage and physical therapy for balance; but I still believe you can never know enough. There is just so much to learn, but I love it all—that’s why it’s not difficult. I am going to remain a student of the human body forever. No one knows everything, regardless of how many degrees or years of experience they have. When I am asked to write an article about a subject I don’t fully understand, I get excited—time to research. I get the opportunity to dive into medical journals, textbooks, and research a subject I am passionate about, learn something new and grow. Nothing is truly difficult when you truly care. I am curious by nature, always wanting to know more so that I can translate it for those who need it.

What is your focus when you are writing? What do you want to accomplish with your writing?

My job when writing is to translate tedious technical medical info into something our readers can understand, enjoy, and apply to improve their lives. The deterioration of our nation’s health is not because of a lack of access to knowledge but a glitch in communication—translating this heavy information into something the average person can relate to and apply. People care; they are just lost and just confused by the barrage of information: “Whom do I listen to and believe?” I wish I could magically zap what I know into everybody in this world. I am invested in helping everyone I can because I believe that living a healthy life should not be luxury. I find it a privilege to serve as a translator to those who care to listen.

What are your goals in the fitness/health industry?

Although I am a health writer for a fashion magazine, I am invested long term in helping all people from every walk of life. I want to help improve the quality of life of as many people as I can on as large a scale as possible in my lifetime. I want to be a voice of reason in a sea of insanity and confusion. I want to empower by giving the tools needed to reach realistic health goals so people will lead happier, longer, more productive lives. It’s not always about looking great. Sometimes a mom just wants to keep up with her kids, or a dad wants to avoid health complications, or a grandfather wants to live to see his grandkids graduate from college. My ultimate goal is to learn as much as I can, condense and translate vital health and fitness information into realistic affordable solutions.

Your column is “Fitness Couture.” How does women’s fashion play a role in shaping an article? Are there any challenges writing for this demographic?

When I first jumped in, I wondered how a fitness grunt like myself was going to meld into this couture fashion world—but it wasn’t that hard. Fashion is art draped upon bodies that best reflect the artistic vision of the designer to bring their image to life. To me the human body is art, clay that can be shaped and molded with the proper vision and knowledge. I delved into the fashion world by simply studying everything about the numerous body types in runway shows as I sat and watched front row. While my editor broke down the fashion, I broke down the body underneath the fashion.

If you could offer three tips to people about health and fitness, what would they be?

There are NO magic bullets. 1) If it sounds too good to be true, walk away fast! For long-term results, you must learn about yourself and make positive changes in your lifestyle that work for you. Balance customized to your lifestyle is key. 2) There is always an answer. If you have a realistic goal and just can’t seem to reach it, don’t give up. Do your research and find compassionate help. There is always a solution but some problems you can’t beat alone. Don’t give up! 3) Work with your body, not against it. The human body adapts to what you do to it. Starve it and it goes into self-defense mode; over feed it and it stores the excess. Deprive it of rest and it becomes weak and slow. You get the idea? It is doing what it does best—surviving. Find a healthy balance and give your body what it needs and when it needs it consistently, and I promise your health and figure will transform significantly.

Interviewed by Kaylene Peoples

Fitness Couture – Five Ways to Defeat Holiday Guilt

Happy holidays, Agenda readers! We made it through Thanksgiving, but we’re not out of the seasonal woods yet. The holidays typically take a toll on our health and waistlines due to our busy nature this time of year. Fitness seems to take a back seat these days. It’s easy to enjoy an eggnog or two at a friendly gathering or indulge in one too many sweet treats only to justify it with the promise of extra fitness time later. No worries, as I am not here to scold you but to give you some fitness insider intelligence that will dispense with much if not all that holiday guilt. There is nothing wrong with taking time to enjoy the holidays and all the sweet treats as long as you are willing to keep a balance and pay back your holiday fitness debt. Here are five tips to give you an edge in the holiday season.

Tip 1 – Slowing Down Sugar Bombs

What certain goody is synonymous with the holidays? Sugar! The problem with sugar is that concentrated amounts cause havoc on our systems by ruining our skin, causing false hunger, false cravings, mood swings, increased fatigue, and mental fog. Sugar, when concentrated, shoots into our blood stream quickly, like a Rhino charging through a crystal boutique; so slow the beast to reduce the damage. A great method for calming the negative effects of sugar is to combine it with fiber, sugar’s arch enemy. Add soluble or insoluble fiber when having sugar and you dramatically decrease its destructive capabilities. Fiber when taken about 15-30 minutes prior to your sugary treats will make a world of difference.

·   Walnuts

·   Almonds

·   Veggies

·   Fruits

·   Powdered Fiber

·   Psyllium husk

·   Whole/Multi Grains

·   Legumes (such as dried peas, beans, lentils)

Tip 2 – Triple the Fitness Burn in 1/3 the Time

So you don’t have the full hour to devote to being in the gym or even working out at home, but I know you can spare 20 minutes. In order to reap an hour’s worth of results from 1/3 the workout time, you must push hard, no complaining. Go straight into your favorite workout routine, but take only 30-second to 1-minute breaks when needed and push about 20% harder than you typically would. Is it worth it? I’ll let you decide. You just might love that extra push and keep it up. Now that would be great. For more details on this type of hard, quick training, look up “Interval Training” or wait for my next article on how it works in our next issue.

Tip 3 – Burning Calories While You Sleep

Did you know that when you incorporate resistance (weights) into your workout, your metabolism is naturally heightened by about 30% for the next three days? After you do your cardio routine, your metabolism is naturally heightened by about 50-70% for the next few hours and then returns to normal. When you weight train to the point of feeling a light soreness, your metabolism revs up to repair the positive damage you have occurred, making you stronger. That light soreness burns about 30% more calories while you sleep–yes, while you sleep. Pick up some weights and push hard enough to feel a light soreness/burn that will make up for a lot of those holiday guilty pleasures.

Tip 4 – Decrease Stress to Increase Weight Loss

Stress is all around us this time of year and is hard to shake even with all the festive red, green, and white all around. Stress increases cortisol, which is a basic primal hormone that puts our bodies in defense/survival mode, telling our bodies to hold onto fat and gain some more in self-preservation. “What should I do?” you ask. Well, your best combatant against stress is relaxation and fitness. Get yourself to a spa and enjoy (trainer’s orders). Get to the gym. A short 20-minute cardio session is more than enough to dramatically reduce cortisol; 20 minutes is all you need if time is short. Sex is another great stress reliever if you enjoy a certain workout partner. Please avoid the most common of all short term stress relievers, though, sugary and refined bad foods.

Tip 5 – Mental & Nutritional Prep to Curb Overeating

There is absolutely nothing wrong with eating great food during the holidays. The problem stems from how much of it we indulge in. Sugary and highly refined foods release small, short term amounts of endorphins into our system–the feel good hormones–which is why you always want more. This is also a prime reason that we associate fond memories with sugary bad food. Unfortunately, we subconsciously eat more and more, trying to keep that initial feeling only to be left stuffed with massive calories and not feeling happy at all. Remember that it’s the atmosphere and the people that make you happy, not the food itself. If you truly love the food, then remember that it’s the flavors that have you so enamored and not the quantity. Enjoy the food slowly, and stop once you know you are feeling satisfied. Bad food is usually the culprit for overeating because it is good fats (omega-3s) and fiber that inform our bodies we are full. Most bad foods are low in both and are calorically dense. If you want to make sure you eat properly, eat about 60 calories of walnuts or an omega-3 food about 20-30 minutes prior to your meals. Studies have shown that it takes about 60 calories of good fats to trigger the natural satiety center. This small act will keep you from overeating as your body will tell you much sooner that you are honestly satisfied. Enjoy the family, friends, loved ones, memories, activities, tasty foods, and all the holidays have to offer; but control the guilt and calories, and your health will thank you deeply. Happy holidays Agenda readers!