Sunday, April 20, 2014

"A Banana a Day Keeps the Doctor Away?" Don't You Mean Apple?


No, we don't, actually! And after reading this, you'll never look at a banana the same way ever again. So why eat a banana?

ENERGY: Because bananas contain three natural sugars -sucrose, fructose and glucose combined with fiber - they give you an instant, sustained and substantial boost of energy.


THE ULTIMATE PRE-WORKOUT SNACK: Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. They also protect against muscle cramps during workouts and nighttime leg cramps! No wonder the banana is the number one fruit with the world’s leading athletes - but that's not the only way a banana can help us keep fit. It can also help overcome or prevent a substantial number of illnesses and conditions, making it a must to add to our daily diet.


COMPARED TO AN APPLE? Bananas have FOUR TIMES the protein, TWICE the carbohydrate, THREE TIMES the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals as apples do! It is also rich in potassium and is one of the best value foods around, usually costing about 59 cents per pound.




But wait - there's more. Bananas can also help overcome or prevent a substantial number of illnesses and conditions! Like what?

ANEMIA: High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia.


BENEFITS OF B-6: Bananas reduce swelling, protect against type II diabetes, aid weight loss, strengthen the nervous system, and help with the production of white blood cells, all due to high levels of vitamin B-6.

BLOOD PRESSURE: This unique tropical fruit is extremely high in potassium yet low in salt, making it perfect to beat blood pressure So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit’s ability to reduce the risk of blood pressure and stroke.

BRAIN POWER: 200 students at a Twickenham school ( England ) were helped through their exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brain power. Research has shown that the potassium-packe d fruit can assist learning by making pupils more alert.

CALCIUM: Bananas counteract calcium loss during urination and build strong bones!

CONSTIPATION: High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.

DEPRESSION: According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier.

DIGESTION: Because they are rich in pectin, bananas aid in digestion and gently remove toxins and heavy metals from the body. They also act as a prebiotics, meaning that they stimulate the growth of friendly bacteria (and digestive enzymes!) in the body.

HANGOVERS: One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system.

HEARTBURN: Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.
MORNING SICKNESS: Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness.
MOSQUITO BITES: Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation.
NERVES: Bananas are high in B vitamins that help calm the nervous system..
PMS: Forget the pills - eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood.
PROBLEM PREVENTION: Bananas prevent _______. The list includes kidney cancer, macular degeneration of the eyes, calcium loss, chronic diseases (because of their antioxidants), Seasonal Affective Disorder (SAD), withdrawals from smoking (because of their high levels of B-vitamins, potassium, and magnesium)
SHINING?: Eating a banana and notice you have a spot on your shoes or bag? Rub the inside of a banana peel on your leather shoes or handbag and polish with a dry cloth for a quick shine!
STRESS-EATING: Overweight and at work? Studies at the Institute of Psychology in Austria found pressure at work leads to gorging on comfort food like chocolate and chips. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady.
TEMPERATURE CONTROL: Many other cultures see bananas as a ‘cooling’ fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand , for
example, pregnant women eat bananas to ensure their baby is born with a cool temperature.
ULCERS: The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chronicler cases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach.
WARTS: Remove a wart by placing the inside of a piece of banana peel against the wart and taping it in place.
WANT TO ADD A BANANA TO YOUR DIET RIGHT NOW? HERE'S A QUICK & EASY RECIPE FOR A CREAMY BANANA AND AVOCADO SMOOTHIE!

Ingredients:
  • 2 bananas
  • 1/2 avocado (stone and skin removed)
  • 1 1/2 cups of almond milk (or any other milk)
  • 1/2-1 teaspoon of ground cinnamon
  • 1/2 teaspoon of vanilla paste
  • 1 tablespoon of raw honey
  • 1 tablespoon of chia seeds
  • 1 tablespoon of bee pollen
  • 1 tablespoon of peanut butter (optional)
  • 1 handful of ice
Directions: Place all ingredients in a blender. Blend on high speed for half a minute until you reach a smooth consistency. Serves two. Enjoy!




CLICK HERE FOR MORE BANANA RECIPES!
CLICK HERE FOR MORE INFORMATION ON BANANAS!

CSUFitness Team

Sunday, April 13, 2014

Breakfast is the most important meal of the day!

So I bet you have all heard that breakfast is the most important meal of the day, which is in fact true. A lot of people who are trying to lose weight tend to skip breakfast because they think it will help them to consume less calories in a day. While this plan makes sense on paper, it doesn't work like that for our body. When you skip a meal, your body will go into fat storing mode, causing it to save all the calories you eat in the next meal and store them instead of burning them off. Also, skipping a meal can lead to consuming more high calorie snacks throughout the day to avoid hunger. Neither of these plans are ideal when trying to keep a healthy diet.

Now, I bet all of you are saying "I never have time to make myself breakfast in the morning" but this post should be the end of that excuse! Below, I will give you a few ideas for quick, healthy breakfast ideas that will keep you full and energized.

First, there is the peanut butter waffle.


This yummy treat substitutes peanut butter for syrup on a waffle. Not only is it cutting down the amount of sugar, but it is also adding protein, which will help you stay full until your next meal. Also, you can top it with raisins and sesame seeds to make a balanced, healthy breakfast that can be made in no time. This could also be paired with a piece of fruit or greek yogurt to leave you completely satisfied.

Next, this is called the cereal "sundae".


The cereal "sundae" consists of a bowl of fiber-rich bran flakes (about 1½ cups) with 8 ounces of low-fat milk and you can increase the fiber and vitamins by adding ¼ cup of nuts or fresh or dried fruit, such as chopped pecans or blueberries. The beauty of the cereal "sundae" is that you can put whatever you like in it! Not only is it quick to make, but it will be a light, nutritious way to start your day.



The last one is called Huevos Rancheros. (This name may sound familiar, but this one is a healthy version).


This hardy breakfast consists of a hard-cooked egg, an 8-inch whole-wheat tortilla with a piece of Canadian bacon or lean ham and, if you like, a ½-ounce slice of cheese. You can add a few spoonfuls of salsa to give it a little kick, or just eat it plain. This may take a little longer to make, but it is totally worth it. 

Now that you all know a few simple ideas for breakfast, there should be no reason to skip this meal because of limited time. Your other meals are important, but it is essential that you start your day off right. If you need more tips on healthy breakfast ideas, you can visit http://www.health.com/health/gallery/0,,20676415,00.html and find something that suits your preferences. 

Don't forget to keep moving. Healthy eating paired with exercise will ensure results in no time!

Hope you all have a good week! Don't forget to check in for more tips for health and fitness!
 -CSUFitness

Tuesday, April 8, 2014

~ Say Goodbye to Calories ~

            We have lived through a quarter of this year, argued about the disappearance of Flight MH370, experienced a few alerting earthquakes, and possibly crossed off a few things on our bucket lists. Unfortunately, even after all of these memorable life experiences, some of us are still struggling with our New Year’s Resolutions. We are here to help those of you to achieve your goals.

~ Burning Fat ~

            Studies have shown that there is no magic number when it comes to the amount of time needed to exercise when one begins to burn fat. You begin burning fat immediately when you begin exercising. In order to operate, your body needs to expend carbohydrates and sugars, which composes fat. Thus, your body begins to burn calories every moment you are moving and exercising. The more active you are in intense exercises, the more calories you burn.

Now, get off your bum, workout, and get healthy!

To find out more about the study and the relationship between calorie intake and expenditure, click here.

~ High Calorie Burning Exercises ~

1. Swimming



Swimming, one of the highest (if not the highest) calorie burning exercises has the potential of burning up to 720 calories per hour for women and 840 calories per hour for men. Requiring nothing more than a bathing suit and a pool, you can mindlessly swim as you engage all of the muscles in your body. Swimming tires your body quickly, so do not start out sprinting on the first lap. Begin with a warm up and ease into a steady pace you can maintain. Include a few sprints of different lengths into your workout, which will get your heart rate up. Then, end with a warm down to workout your muscles.

2. Running


Running. Not everyone’s favorite exercise, but it certainly sheds the calories away. The average woman can burn up to 600 calories per hour through running. However, if running is one of the highest calorie burning exercises, why do we not see more people running? It is because we do not know our limits. Nearly everyone, including I, jumps right into running at a pace they cannot keep for more than half a mile and has to stop.
            You need to know your limits.
Start out with a route that you know you can complete, but will tire you out by the end. Once, you have that route in mind, run at a pace you can maintain—this is key. Lastly and most importantly, do not stop until you have completed your route. The feeling of completing your goal will be rewarding and self-assuring.
Just remember…

3. Hiking 


(Crystal Cove)                              
Another great form of exercise that burns loads of calories is hiking. With an adventurous feeling that comes with hiking as you walk amongst nature and enjoy mesmerizing views, you will not notice that you are even exercising.
Some beautiful SoCal places to venture out and hike at are the Black Star Canyon trail (Silverado), Crystal Cove (Laguna Beach), the Hollywood Sign (Hollywood), and the Devil’s Punch Bowl (Pearblossum). For more hiking trails, click here.
Remember to pack some water, snacks, and emergency supplies for the trail, and take a friend with you to enjoy the exercise with you.

To find more high calorie burning exercises, click here.



CSUFitness Team

Sunday, March 30, 2014

Guts, Butts & Thighs!


With the start of Spring Break, it is just a reminder that Summer is near!

Summer is all about the beach here in Southern California and with the beach comes those beach bodies. Yet, even after making those New Year's Resolutions, many of us are not even close to reaching our goal. But now we have a solution for you!

The Guts, Butts & Thighs class is in full swing at the REC Center at Cal State Fullerton and it is FREE for all students. That's right, there is no cost for it, it is all paid through student fees, so why not make use of it!! Here's a little of what you can expect from this course...



This is the class to take. Whether you want to get in shape or just looking to reduce stress before finals creep up. Being a "Drop-In Class" there is no need to make a commitment, just swing on by and get ready to work out. Luckily this class is offered at a variety of times throughout the week that anyone with a busy schedule can find the time.  

Guts Butts and Thighs
The class has everything perfectly packaged in one place just for you. Toning, lifting, slimming and firming ever part of your body to make you look as confident as you feel. The class wastes no time and immediately as the music begins playing the workout begins. Every moment testing your endurance and strength but nothing has anything felt better. After a variety of different moves keeping your body guessing the whole way through, you realize how fast time has passed and class is almost over. To cool the body down the class is ended with a small session of relaxing yoga. This is definitely the class to get you back on track for summer and did I mention it is FREE?

The greatest part of this class are the instructors. They switch up every single class so every time you go it is completely different than the last time. They are very attentive to everyone's different body types and walk around to personally give you advice on how to work out. It is like having a personal trainer. They are not demanding like other trainers might be, but rather they structure such a great environment that motivation will naturally come out of you. The instructors will definitely keep you coming.    

Here is a complete list of other Drop-In classes available.

-CSUFitness

Tuesday, March 18, 2014

CrossFit vs. P90X vs. Insanity

Hi all! Today we'll be talking about some of the hottest workout trends and which one is right for you. Have you ever heard of CrossFit, P90X, or Insanity? Don't lie -- most likely you've heard of at least one of them. But what differentiates each program? Do you have to follow a specific diet for each? What are the risks involved with each? Well... We're about to find out!



CrossFit


The technical: CrossFit, Inc. is a fitness company founded by Greg Glassman in 2000. CrossFit's exercise program is practiced by members of approximately 7,000 affiliated gyms, most of which are located in the United States, and by individuals who complete daily workouts posted on the company's website.

What is it?: The workouts associated with CrossFit include movements in various rhythms and repetitions that are performed at a level of high intensity. CrossFit targets various skills, including: endurance, stamina, strength, flexibility and power.

Common exercises: back squats, deadlifts and presses, pushups, pullups, situps, cycling, running, swimming, and rowing.

Time commitment: an interval workout lasts 4-20 minutes depending on the number of exercises; "AMRAP" workouts last 7-20 minutes; workouts last generally under 35 minutes.

Cost: $100-300 for a CrossFit gym membership

Dietary Requirements: Caveman or Paleolithic Model for nutrition is recommended; carbohydrates should account for about 40% of your total caloric load; fat should be predominantly monounsaturated and account for about 30% of your total caloric load; protein should make up the remaining 30%.

Risks: generally more injuries because of the fast pace and high intensity training; common: rhabdomyolysis, a kidney condition most commonly induced by excessive exercise

Who does CrossFit?: Jessica Biel, Max Greenfield, Kelly Clarkson, Brad Pitt, Vanessa Hudgens, Cameron Diaz, Jessica Alba

Other things to note: CrossFit-ers use a lot of acronyms! Hint: WOD = Workout of the Day, AMRAP = As Many Reps As Possible

P90X


The technical: Created by trainer Tony Horton, the program includes 12 intense workouts that use resistance and body-weight training, cardio, plyometrics, ab work, martial arts and yoga, along with a nutrition plan, fitness guide and workout calendar.

What is it?: Home exercise regimen known for its high-intensity workout designed to help you lose weight, tone, and gain muscle in 90 days

Common exercises: pilates + yoga + intense weight training

Time commitment: 1-1 1/2 hours per day, 6 days per week

Cost: $155 for basic DVD set (extra equipment is required, though: pull-up bar, dumbbells, resistance bands, and exercise mat)

Dietary Requirements: Frequent meals comprised of lean proteins, low-fat dairy, fresh fruits and vegetables, nuts, whole grains, and low-calorie condiments; three phases of diet lasting four weeks each

Risks: Not recommended for people who are "out of shape," risks arise when limiting diet too much (remember to rest and recover after each workout!), overtraining that can lead to kidney and heart problems, high resting blood pressure, increased resting heart rate, depression, anxiety, and disturbed sleep patterns

Who does P90X?: Pink, Sheryl Crow, Ray Lewis (Baltimore Ravens), Ashton Kutcher, Demi Moore

Other things to note: P90X and Insanity are both put out by Beach Body, a health & fitness company (check out their other programs here!)

Insanity


The technical: Designed by Shaun T, this 60-day home workout includes 10 DVDs packed with cardio and plyometric drills with intervals of strength, power, resistance, and core training. No equipment or weights are needed, and you don't have to be in extreme shape to do it.

What is it?: Described as “the hardest workout programme ever put on DVD," the workout program uses MAX Interval Training. This involves performing long bursts of maximum-intensity exercises with short periods of rest. The system includes workouts that alternate between aerobic and anaerobic intervals.

Common exercises: plyometrics, cardio, strength training (with body weight)

Time commitment: 20-60 minutes, 6 days per week

Cost: $120-200

Dietary Requirements: 5 small, healthy meals per day; increased calorie intake in the second month of the program (workouts become more intense)

Risks: torn ligaments and rhabdomyolysis, which may cause kidney failure.

Who does Insanity?: Taylor Lautner, Usher


For more information on these workouts, click here! If you have any questions or comments, feel free to leave them below!

CSUFitness Team

Wednesday, March 12, 2014

Go Green!


 Struggling to consume all 8 recommended servings of fruits and vegetables everyday? Try starting your day with a green drink!

 As you know, 8 servings of fruit and vegetables daily is essential to healthy living, and trust me, I know how hard it can be to achieve this every day, but I may have a solution. This drink below, what I like to call "green drink", is filled with fruits and vegetables which give you the proper nutrients needed throughout the day.



Dr. Oz's Green Drink

  Now before you shy away from the look of it, you may consider giving it a try to see how flavorful and energizing it is. The beauty of this drink is that you can use whatever ingredients you would like  if you don't want to follow a recipe. All you need is a blender/juicer and some of your favorite fruits and veggies!

Here are some suggested recipes:

    • Dr. Oz's Green Drink (picture above)


      • Apples - 2 medium 
      • Celery - 3 stalk, large
      • Cucumber - 1 cucumber
      • Ginger Root - 1/2 thumb 
      • Lemon (with rind) - 1/2 fruit 
      • Lime (with rind) - 1 fruit 
      • Parsley - 1 bunch 
      • Spinach - 2 cup 


    • Sproutmans Green Sprout Smoothie

      • 1 cup Alfalfa Sprouts
      • 1 cup Sunflower Sprouts (chopped)
      • 1 cup Broccoli Sprouts
      • 1/4-1/2 cup Tahini
      • 1/8-1/4 cup Olive Oil
      • 1/2 clove Garlic
      • 1/8-1/4 cup Tamari
      • 1 Lemon, juiced or squeezed
      • 1+cup Water




    • Crazy Cranberry


      • 1 cup of frozen cranberries
      • 1 orange (peeled)
      • 1 pear
      • 1 lemon (juice)
      • 2 leaves of collard greens
      • 1 bunch of mixed baby greens
      • 3-4 mint leaves
      • 1 banana
      • 1 cup of coconut water
      • 1 cup of ice



Visit http://healthygreendrink.com/recipes/ for more recipes!!

Don't forget, you can add whatever you would like to any of these recipes so that it pertains to your preferences.

 There are many benefits to drinking the drinks above. They can assist in weight loss, lower cholesterol, help your digestion, and just simply cleanse your body. You can find a more detailed explanation of the benefits at http://juicerecipes.com/recipes/dr-ozs-green-drink-47. 

I have been drinking a variety of different kinds of green drink for the past year, and can honestly say that they do make a difference. Not only do they taste good, they also keep me full and feeling better in general. I highly recommend trying to add this aspect into your diet because it is so nutritious. Pairing good nutrition with exercise will help you see results in no time, so get to drinking!

Comment below if you have any questions!

CSUFitness