Wellness

Body Fat Breakdown


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The two types of fat in the body are essential fat and nonessential fat,  or storage fat.  Essential fat is needed for normal physiological and biological functioning.  It is placed throughout the body from the internal organs to the brain and spine.  The level of essential fat is approximately 3 % for men and 12% of total body weight for women.  Women have gender specific deposits of fat and a drop below the essential can impair the bodily functions. Women generally have a higher percentage of body fat than men do, here are gender difference in where the fat is stored as well.  Different body types are characterized by higher fat storages in different boy parts.  For example the gynoid or pear shaped body type in women with more fat storage in the hips and thighs. Males and females have different receptors in different areas that are more or less responsive to mobilizing fat. the female hormone estrogen has several roles in resting and exercise fat metabolism. One of the methods that is used to determine the use of fat as fuel is the respiratory exchange rate.   (RER)  A lower RER is an indication of a greater at metabolism and a higher RER is an indication of a greater carbohydrate metabolism. There are gender differences in exercise metabolism during different exercise intensities. Without specific equipment to test, one can have an estimated level of intensity by determining their rate of perceived exertion and  heart rate levels.    The different fat distributions is determined  by differences in hormones, hormone receptors and enzyme concentrations and other variables.  A persons body type ( and fat deposition patterns)  will also be a factor in predicting different health risks.

Non essential fat is storage fat or subcutaneous,  below the skin fat.  Storage fat that surrounds the organs is referred to as visceral fat.  Age is also a factor as to where  a persona will have more fat storage.  Thus when doing your body composition testing the numbers of ideal body fat percentages will increase as you age.  Nonessential fat has three main functions: an insulator to retain body heat, padding against trauma, and as an energy substrate during rest and exercise. 

Fat Mass is the absolute amount of body fat, the relative fat is the amount of fat expressed as a percentage of total body weight.  Body fat accumulates in two ways: increasing the size of existing fat cells and the formation of new fat cells.  Fat in the body is in the form of triglycerides (TG) (three fatty acid molecules held together by a molecule of glycerol.  During exercise, TG in fat cells, muscle cells and in the blood can be broken down (lipolysis) and used as fuel by the exercising muscles.

Fat mobilization refers to the process of releasing fat from storage sites.  there are two main enzymes that regulate the mobilization of free fatty acids.  The breakdown of fat, or oxidation of fat into energy that the body can use, occurs primarily in cardiac and skeletal muscle and the liver.  A metabolic training effect of aerobic exercise is an enhanced ability to mobilize and break apart TG for energy use.   Additionally it is possible to increase the response of the body to be activated by lower concentrations in a trained individual compared to a non-endurance trained individual.

What exercise burns the most fat?

During low -intensity exercise the majority of energy comes from fat.  As the exercise level increases the percentage of energy derived from fat decreases.  However, the absolute amount of energy increases.  Therefore expressing energy derived from fat as a percentage without considering the total is misleading.  When you are doing your cardio training on a machine you do not necessarily want to stay in the somewhat misleading fat burn zone.  One must also consider the effect that the exercise will have on energy expenditure after the exercise session is completed.   Your program should be individualized for fitness level, health, age, goals, risk factor profile, medications, behavioural characteristics, and individual preference.  Strength and flexibility training will also have an impact on aerobic and cardiovascular training.  There are some specific periodization suggestions from which to individualize the recommendations for optimizing fat during aerobic exercise.

Stanley P, Brown, Wayne C. Miller, Jane M, Eason, Exercise Physiology : Basis of Human Movement in Health and  Disease

 

Wellness

4 Reasons to Start Holistic Nutrition


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Better Weight Management than regular dieting

woman with healthy eating and diet Holistic nutrition allows you to stop dieting and start living. Using an  individualized strategy including diet, supplements and lifestyle changes will ease you into a healthier lifestyle. A lifestyle approach that incorporates each individual’s likes, dislikes and way of life is the best way to take the weight off and keep it off. Sometimes hormone balancing and food allergy solutions are also necessary. 

Stress and Fatigue

Holistic Nutrition helps minimize the effects of busy lifestyles wreak havoc with our bodies. Learning to support your body by feeding it the nutrients necessary for a healthy nervous system, allows you to get the most out of life! food-nutritious-meal

Digestive Troubles

Prescription and over the counter medications only mask medical symptoms, and do not resolve the cause of the problem. Relief can be obtained with the help of some simple holistic changes to the diet and way of eating, along with some very effective food-based supplements aimed at promoting healing of the whole digestive system.

Health Conscious

A good holistic nutritionist would help you weed out the good sources of information from the unreliable. A thorough nutritional and lifestyle assessment is used to pinpoint areas of imbalance, and recommendations for changes in diet, supplements and lifestyle are aimed at achieving balance.

Convinced? Contact us and find out how you can make the switch to holistic nutrition.

Wellness

Importance of Water Intake


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Proper hydration will help one to feel more comfortable exercising and will enable more benefits from exercise and nutrition.

Why is it so important to drink water?  Why do we need to increase water intake with exercise?  Water makes up much of your body weight and is involved in many of the bodily functions.  In general, it helps your brain to function, regulating body tempwaterglasserature and flushes out waste from your body.

Water helps to create saliva and contains small amounts of electrolytes, mucus and enzymes.  This enables proper breakdown, and the dissolving of vitamins and minerals, and the delivery of these components throughout the body, proper digestion, and then enables waste elimination.

Water regulates your body temperature.  During physical activity, especially when you are in higher temperatures or are sweating more you need to increase your fluid intake.

Water protects your tissues, spinal cord and joints by lubrication and cushioning. Certain conditions can be very much affected by water intake such as constipation, exercise-induced asthma, urinary tract infections, and hypertension.

Being adequately hydrated allows optimal performance, with a positive affect on strength, power and endurance.   The optimal performance is also applicable to cognitive function, not having enough water can have a negative impact on focus, alertness and short-term memory.  Dehydration can result in fatigue, confusion and anxiety.

Water improves blood oxygen circulation.  Water carries nutrients and oxygen throughout the body, improving blood oxygen circulation.  Overall this can be a boost to your metabolism, which can have a positive impact on energy level.   Many people just drink water when they feel thirsty, studies show that thirst is a symptom of 1 – 2% dehydration.  * As a baseline the standard guideline for daily water intake is 8 glasses – there are many variances– for age, body size, climate, activity level and the amount of water one gets from their dietary choices.

https://www.dietitians.ca/Your-Health/Nutrition-Month/Nutrition-Month.aspxhttps://www.news-medical.net/news/20120218/Even-mild-dehydration-affects-mood-energy-level-and-ability-to-think-clearly.aspx

Wellness

Introduction to Holistic Nutrition


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What is Holistic Nutrition?

Nutritious meal prepping with veggies and fruitsOur bodies are constantly exposed to toxins, whether in the food we eat or the air we breathe. Individuals don’t realize how nutrient-deprived they are or how often the major organs suffer from toxic overload. The symptoms of not feeling optimal are the body’s way of telling us that balance needs to be restored. The holistic approach to nutrition looks at these symptoms in order to determine the underlying cause. The cause of these symptoms is what holistic nutrition works to correct.

Holistic nutrition focuses on the consumption of natural, wholesome foods and the elimination of toxins from our bodies. The deficiencies and imbalances suffered by our bodies are addressed through changes in diet, supplementation and other positive lifestyle changes. Since the root cause of many symptoms is often nutrition related, once the body is provided with a strong nutritional foundation, it often heals itself.

What is the difference between a Holistic Nutritionist and a Dietitian?

Healthy holistic breakfast with pearBoth believe that nutrition plays an essential role in overall health, but a holistic nutritionist works on the body as a whole. A dietitian generally provides nutritional advice solely as it relates to a medical diagnosis, even though some people experience different symptoms with the same disease. With a holistic nutritionist, consultations are based on individual symptoms and imbalances.