Boost Your Immune System For Fall

Boost Your Immune System For Fall

If you haven’t already started or live a healthy lifestyle, fall is a great time to boost your immune system in Irvine, CA. It’s cool enough to get outside more and be active. There is a lot of fresh produce at the market and it’s a good time to take the kids for bike hikes or for nature lovers, take a whale/dolphin watching trip. Go to the park and take off your shoes to experience earthing. There are many ways to boost your immune system.

Get your vitamin D, C and zinc.

These are key priorities to help boost your immune system, although there are other nutrients that can help as well. You can boost your intake of all of these by adjusting your diet and also going outside for 15-20 minutes, three days per week. Studies show that people with dark skin, the obese and older individuals are prone to a vitamin D deficiency. In fact, about three fourths of the population may have a D shortage. People who have lower vitamin D levels are more susceptible to colds, influenza and covid. Consuming salmon, sardines, tuna or egg yolk can help, but many people use fortified products or supplements. Zinc is necessary to maintain your immune system. Shellfish, legumes and nuts are good sources of zinc. Vitamin C is best known as an immune booster and you’ll find it in sweet red peppers, broccoli and citrus fruit.

Phytonutrients all add to your immune protection.

Carotenoids are a category containing six different phytonutrients. Beta-carotene is one of those that boosts the immune system. It’s found in orange and yellow fruits and vegetables, such as sweet potatoes, carrots and cantaloupe, but also in green vegetables, like spinach and broccoli. Food with anthocyanin, such as blueberries or Concord grapes, are normally purple to deep red. Anthocyanin gives them the color and boosts your immune system. The allicin in garlic can also give your immune system a boost.

Exercise if you want to be healthier.

Don’t overdo exercise, by working out for hours or spending every day lifting weights, but get some type of exercise every day. Overexercising can be just as hazardous to your immune system and not getting enough exercise. Make sure you get two days of strength building a week, you have adequate endurance and flexibility workouts, as well. Add a few outside activities in this wonderful weather, like riding your bike or walking. If you’ve never worked out before, go slowly, but keep it consistent. Let your body be your guide.

One study shows that for every 10% increase in your BMI—body mass index—there’s a 4.2% drop in vitamin D blood levels. Losing weight can help improve vitamin D levels, your immunity and overall health.

Add spice to your life. Ginger, garlic, basil, chamomile, cinnamon, sage and thyme all provide an immune boost. Sprinkle some extra herbs in soups, salads and main dishes. Add a dash of lemon or honey for even more immune protection.

Get plenty of sleep. You need seven to eight hours of sleep every night to fight infection and stay your healthiest. Sleep is the time your body repairs. It should be quality sleep. “

Hydrate, hydrate, hydrate. Water is the best way to hydrate. Try drinking a glass of room temperature water when you first get up. It helps wake you up by rehydrating you after a long night.

Could A Flexitarian Diet Be Right For You?

Could A Flexitarian Diet Be Right For You?

Eating healthy is extremely important for your overall good health, but which type of healthy diet should you choose? There’s a lot of them out there and just a few are carb, rawist and vegetarian. Some have strict rules to follow, while others are a lot easier. One of the easiest is a flexitarian diet. A flexitarian diet isn’t specific. It’s based on a healthy menu that limits processed foods, but doesn’t eliminate any healthy food, like animal products.

The diet was created by Dawn Jackson Blatner, but has been modified by others.

What’s the best type of diet to follow? The best type is one that you’ll stick with and follow. Eating animal protein like meat, dairy, poultry, eggs and fish in moderation makes a flexitarian far easier to follow. It’s adding more fruits and vegetables to the diet and limiting animal-derived foods. Think meatless Monday, Thursday and Friday or Chili con carne with very little carne.

Just like other healthy diets, a flexitarian diet provides variety.

You don’t have to give up that occasional burger, just don’t eat a burger every meal. A flexitarian way of eating uses plant sources for most of the protein. It follows many of the dictates of other healthy diets, like focusing on eating more whole foods or limiting food with added sugar. Think flexible when you think of a flexitarian diet.

If you have allergies or a food intolerance, you can still use a flexitarian diet.

There’s no one set meal plan and few basic rules. If you can’t drink milk or use milk products, don’t drink or eat them. Eat beans, an egg or meat instead. Just throw extra servings of veggies on the plate and have some fruit for dessert. Highly processed food, like luncheon meat, white bread, snack foods or hot dogs should be avoided. It’s very similar to a Mediterranean diet, but with fewer restrictions.

  • There are few studies on the benefits of a flexitarian diet, since there’s no one meal plan. However, the increased focus on fruits and vegetables means more phytonutrients, fiber and nutrients, which helps weight loss, prevents heart disease, cancer and diabetes.
  • Since there’s no strict meal plan, you’ll have days you ate less healthy and those that get a gold star. You won’t be as tempted to give it up if you had a less healthy day, as you would if you cheated on a diet.
  • Eating less meat and animal products can help in other ways. It can cut the cost of groceries dramatically. The cost of a bag of beans is far less than the cost of a pound of meat.
  • A flexitarian diet could be a perfect match for almost anyone. For those trying to build muscle tissue, then special attention must be paid to plant-based protein and amounts of total protein. People with B12, iron, zinc or calcium deficiencies also need to be more focused on finding plant alternatives.

For more information, contact us today at Next Level Fitness

Exercising Outside Late Fall And Winter

Exercising Outside Late Fall And Winter

This time of year is perfect for exercising outside. It’s cooling down, so even riding a bike or running is comfortable. There are a lot of benefits to enjoying the outdoors as your gym, so I’m always thankful that I live in this climate, where it’s not icy cold and snowy. Getting extra sunshine is good for the body and the mind. It’s a relaxing way to enjoy the beauty of Mother Nature, while soaking up the vitamin D from the sun.

I love the tranquility of the outdoors.

Not all outdoors is tranquil, you have to look for it. If you live in the city, find a park to visit to help get away from the noise. Those who live in less crowded surroundings may find just walking in their neighborhood relaxing. If you’re in the park or somewhere with grass, take off your shoes and enjoy some earthing. Earthing connects you to the ground when you’re on the soil or grass, rather than the pavement. You don’t have much time to exercise beyond your visit to the gym? Try taking a walk at lunch and eating a sack lunch in a quiet area that has plants and privacy.

You’ll be amazed at the connections you’ll make when you walk in your own neighborhood.

If you walk on a daily basis, you’ll start saying hello to the same people every day. The walk could be to your favorite coffee shop, to the grocery or just around several blocks. It’s a great opportunity to meet your neighbors or make new friends. It’s a social exercise time, which could widen your group of friends and acquaintances. If you’re new to the area, it’s a great way to meet neighbors.

Enjoy the fresh air.

Air conditioning is definitely nice on those super hot days of summer, but it’s nothing like the pleasure of fresh air and sunshine on a day when temperatures are in the low 70s. It’s not only the perfect time to go outside and enjoy your surroundings, it’s a great time to let the weather into your home. Open your windows and let the breeze flow through to get rid of the stale odors, mold and bacteria. It can even help reduce dust mites and boost your concentration.

  • Exercising outdoors can lower your blood pressure and heart rate significantly. It helps revitalize you and reduces your tension levels.
  • Choosing a run outside can be far better than running on a treadmill. It’s not as boring and the irregular terrain helps burn more calories.
  • You can boost your vitamin D level if you spend some time exercising outside. You need an average of 10 to 20 minutes of sun three times a week to have adequate blood vitamin D levels to boost your immune system.
  • The personal trainers at Next Level Fitness will be happy to develop a program that combines workouts in the gym with supplemental outside activities and exercises.

For more information, contact us today at Next Level Fitness

Yoga Poses For Stress Reduction

Yoga Poses For Stress Reduction

All types of exercise, particularly those that get your heart pumping, really do relieve stress. Exercise burns off the hormones of stress and replace them with hormones that make you feel good. When you can make it to the gym, that’s great, but it’s not always possible and neither is heart pumping, sweat drenching exercise. That’s when finding an alternative, like yoga poses for stress reduction can help relieve that anxiety and help you relax.

You don’t need a mat to do breathing techniques.

Sometimes you just need to take a deep breath and breathing techniques help you do just that. If you’re sitting at your desk with just a few minutes before the next big meeting, that’s one place yoga breathing techniques can help. It slows your heart rate and diverts your attention, putting it all on the calming effects of guided breathing. Combine it with a seated crescent moon pose. Relax yourself as you sit by focusing on your breathing. Lift your arms with your palms up. Put them above your head and interlock your fingers, then push your palms toward the sky. Lean your body slowly to the left as you inhale. Hold for ten counts and exhale as you move back toward the center. Repeat by leaning to the right.

If you’re at home, a cobra pose can relax your body and mind.

You’ll move like a cobra with this pose. Start by laying stomach down on the floor, the tops of the feet flat to the floor and palms on the floor with your arms bent and fingers pointing straight ahead. Lift your upper body as you press your lower body to the floor. Straighten your arms as you push your shoulder blades together, holding 30 seconds. Then slowly lower your upper body.

A child pose is easy to do and relieves stress quickly.

If you have a mat, use it, but you don’t need one. Get on all fours with palms and knees touching. Slowly exhale as you lower your hips to your heels until your chest lies on your thighs. Your hands should be stretched out in front of you and your forehead should be touching the floor. If you prefer, you can rest your head on the palms of your hands or just put your hands to your sides. Hold that position and relax. You’ll find the stress melting and focus on your breathing to quiet your brain. You’ll feel almost immediate stress relief.

  • Do you want relief at your desk? Sit on the edge of your chair with your feet flat on the floor and spine straight. Reach backward and grab the back of the chair, lifting your chest and pulling shoulder blades back as you inhale. Take five deep breaths and return to starting position.
  • One movement called the uttanasana can be done anywhere. As you bend forward, exhale slowly. Keep bending as you attempt to touch the floor with your fingers and pressing your head against your thighs. Hold for 8 breaths. Don’t push to reach the floor. Just relax into it and go as far as you comfortably can.
  • Practice a breathing technique. Breathe in through the nose as you expand your belly then exhale through pursed lips as your belly contracts.
  • Doing a cat/cow combination can help relaxation. You should be on all fours with knees and palms touching the mat. Do a cat pose, lowering the head as you arch your back and then move to the cow pose, dropping your belly with your head up.

For more information, contact us today at Next Level Fitness

Is Rapid Weight Loss Safe?

Is Rapid Weight Loss Safe?

The average person losing weight takes off between a pound and two pounds a week. It might seem slow and you may want to opt for more rapid weight loss, but is that wise? It took a long time to put on the weight and the excess weight often occurs because of the decisions you make throughout the day. You might be eating the wrong foods, living a sedentary lifestyle or even lacking adequate sleep. If you focus on losing weight fast, you’re apt to go on a extremely calorie restricted diet that can’t be maintained for long. To keep weight off, you need to make lifestyle changes and that takes time.

Building muscle and losing fat takes time.

In order to lose one pound, you need to burn 3,500 more calories than you consume. That can occur by eating fewer calories and burning more via exercise. If the average person eats approximately 2,000 to 2,500 calories with moderate exercise to maintain weight, cutting 500 calories a day will help you lose a pound a week. In order to lose more than two pounds a week, your diet would have to be between 500 and 1,000 calories a day, which is extremely low and can cause you to lose less fat and more lean tissue and water weight.

Rapid weight loss can be helpful for short term goals.

If you’re trying to take off that last five pounds before a reunion two weeks away or if you have a doctor’s monitored quick-start diet, rapid weight loss can help. It can get you started on the road to success. The quick-start diets aren’t meant to be used more than a week or two and use safe principles to make healthy lifestyle changes. After the first two weeks when you lose approximately eight to ten pounds, you start a normal diet regimen.

You lose water weight when you opt for rapid weight loss.

Your body is primarily composed of water, containing approximately 65%. When you lose weight rapidly, most of the time, you’re losing water weight. It can lead to mild or serious dehydration that can affect your health. Losing weight rapidly also causes loss of muscle mass. The more muscle mass you have, the higher your metabolism is. Losing it slows the metabolism, which is counterproductive.

  • There are some situations where health issues require rapid weight loss, but it’s done under the supervision of a physician and monitored closely.
  • If you try to lose weight too fast, you could develop gallstones. When you aren’t eating much food, the digestive juices don’t release and the substances in the juices form stones, since it sits for a while.
  • Rapid weight loss often results in yo-yo dieting. You may lose the weight but it keeps returning. By changing your diet and exercising regularly, you can consistently lose weight and keep it off permanently.
  • Rapid weight loss can result in nutritional deficiencies. Those can cause immune system problems, dry skin, hair loss, brittle bones and more. Eating a diet rich in whole foods, which are lower in calories, can help prevent it.

For more information, contact us today at Next Level Fitness

Can Drinking More Water Help You Lose Weight?

Can Drinking More Water Help You Lose Weight?

At Next Level Fitness in Irvine, CA, we encourage drinking more water. Not only does drinking adequate water improve your health, it can help you lose weight. 55% to 65% water, depending on your sex and age. Your heart and brain are approximately 73% water and your lungs about 83% water. You can see how important it is. Dehydration, even mild dehydration, can cause physical symptoms that range from brain fog and body aches to exhaustion. Mild dehydration can make your workout more ineffective and you’ll burn fewer calories.

Your metabolism will be slower if you’re dehydrated.

Even mild dehydration can cause your metabolism to slow. If you want to give it a boost, drink a glass of water. It boosts your metabolism by 30% for anywhere from an hour to an hour and a half, especially if it’s cold. Studies on the effect of water on metabolism show that drinking two liters of water a day—approximately 8 ½ cups—increased the metabolism of the average person who drank less water, enough to cause them to burn an additional 96 calories. In 36 days, you’d lose an extra pound with no extra effort.

Calm those cravings with water.

Our body is amazing and tells us what we need, as long as we know how to listen. Sometimes, people misread those messages. Have you been hungry for something, particularly something juicy, but even after eating tons of calories failed to satisfy that desire? Sometimes, you interpret the message the body is sending and you’re really thirsty, not hungry. Try drinking a glass of water before you grab a sandwich or other food. You might find that it was all you needed to be satisfied.

Drinking water before a meal can actually help fill you up and help you lose weight.

One study compared two groups. One drank two glasses of water before a meal and the other didn’t. Aside from that, both groups continued their normal habits, including normal eating habits. Throughout the study, the group that drank the water at less than the group that didn’t and lost 44% more weight. It was a simple solution that made a significant difference.

  • If you feel the bloat and have problems with water weight, don’t quit drinking water, drink more. If you’re dehydrated, your body holds water to make sure there’s enough for vital organs. Drinking extra water provides that and flushes waste, like extra sodium from your system.
  • Opt for water over soft drinks. Not only do soft drinks contain calories and chemicals, they make you thirstier. Many manufacturers bury the flavor of salt with extra sugar and the salt makes you thirstier.
  • If you drink water, make it cold water. Your body burns extra calories to warm the water and every little calorie counts. It’s easy and one little trick that’s satisfying on a hot day.
  • As you get older, staying hydrated becomes harder. It may be one reason older people have slower metabolisms. Dehydration in seniors can often be mistaken for senility and dementia, plus cause UTIs.

For more information, contact us today at Next Level Fitness

How To Stay Motivated As A Beginner?

How To Stay Motivated As A Beginner?

It’s summer and we’re just reopening. There’s a lot of things that can create a diversion in Irvine, CA, to prevent you from sticking with your workout schedule. It’s tough to stay motivated as a beginner, but you can make it easier by taking a few steps and making some changes in your life. As a beginner, you face more obstacles than you do the more seasoned you become and you haven’t yet developed the habit of healthy eating and working out. Here are some tips to help you fake it until you make it.

Start slowly if aching muscles are a deterrent.

When people first start a program of exercise, they’re always surprised at how muscles they didn’t know they had now hurt like crazy. Expect that. You probably haven’t used these muscles in years or worked them on a variety of planes. You can reduce the potential for pain by warming up thoroughly. Stay hydrated and take it slowly, especially if you’ve spent years being sedentary. Don’t try to push beyond your capabilities, at least at first. Focus on form, instead. Having the proper form can help prevent injury. Make sure you also get proper sleep at night and rest between strength training workouts.

Keep you focus on the benefits.

Your mindset makes a huge difference in whether you fail or succeed. If you dread going to the gym, you’re more likely to fail. Find an activity you love, such as dancing, hiking or even hula hooping with the kids and use that as your form of exercise on your alternate days. To improve your attitude toward the gym, focus on what makes you feel good, such as reaching a new plateau of excellence by conquering a workout or the feeling of exhilaration when you’ve successfully finished a workout.

It takes a while to see the difference, so find short term ways to identify success.

Rather than just creating goals that involve weight or clothing sizes, add a few that can be seen or felt more quickly. Notice little things, like getting winded after climbing stairs or tired after walking short distances. For most people, you’ll feel the difference long before you see a difference. Most people note that after just two weeks, they feel fitter and less tired when doing simple tasks. Feeling fitter is a confidence builder that tells you that you’re on the right track.

  • Stay motivated with a workout buddy. Whether it’s a good friend or a spouse, having a workout partner will improve your chances of sticking with a program. Just knowing someone is waiting for you is part of the reason and also why personal trainers help so much.
  • Workout at the same time every day. If you’re an early bird, workout in the morning, for night owls, do it after work. Make it an appointment that’s as important as any doctor’s appointment.
  • Post messages to yourself around the house. These can be to remind you why you want to get fit, encouraging you to succeed or just telling you to go to the gym at your appointed time.
  • There’s a bit of competitiveness in everyone, but when you’re starting out, make sure you’re just competing with yourself. Never compare yourself to others. You’re unique. Be the best YOU that you can be.

For more information, contact us today at Next Level Fitness

Foods That Make You Feel Full

Foods That Make You Feel Full

How do you lose weight without dieting? Eat healthier. Many healthy foods are not only delicious, they’re lower in calories. That list includes foods that make you feel full. Let’s face it, in order to lose weight you have to eat fewer calories. That doesn’t mean you have to eat less, just eat smarter. Mix a half cup of Greek yogurt with a half cup or more of berries and toss in a few walnuts for a filling, delicious sweet treat that’s healthier and fewer calories than a candy bar, but will help you stay full longer. Now that’s smart eating.

Protein keeps you full longer.

When you eat protein, it takes longer to digest, so you’ll feel fuller longer and be less apt to snack. What type of protein is the best? That depends on what you’re craving. You know Greek yogurt and berries, maybe with a little ripe banana added, too, can make a great sweet parfait that’s filling because of the protein in yogurt. Meat, like beef and poultry can also fill you up and keep you full for hours.

Food that contains healthy fat is filling as well.

What foods contain healthy fat? Fatty fish, such as salmon is one example. Fat also boosts your satiety level longer and it’s one reason you should use full fat dairy instead of no fat or 1 to 2% fat dairy. When the manufacturers take out the fat, they replace it with sugar to make it more palatable. Avocados are higher in healthy fat, so make up a batch of guacamole and enjoy. Nuts, nut butter and dark chocolate are also higher in fat. Stretch your enjoyment by grating some chocolate over berries or bananas and sprinkling on some walnuts.

Oatmeal and other high fiber foods fill you up, not out.

There are two types of fiber and both them are good for your diet. Soluble fiber combines with water to form a gel. It feeds the beneficial microbes in your body and creates more diversity. The more diverse your bacteria in your gut, the less prone you’ll be to belly fat. Bacteria also break down soluble fiber to create short-chained fatty acids, which helps regulate fat metabolism. Both types of fiber add bulk, which increases the feeling of fullness. Try a bowl of oatmeal with bananas and nuts or sprinkled with flaxseed. Legumes, such as beans, fruits and vegetables contain a lot of fiber, so they leave you feeling fuller longer.

  • A number of foods have higher fiber, fat and protein content or contain a combination of two of these. Nuts, or example, contain all three, while quinoa, eggs and fish are high in two.
  • If you want to feel fuller longer, eat a steamed or boiled potato with a dollop of Greek yogurt or cottage cheese to provide protein. It has a naturally occurring appetite suppressant and plenty of fiber.
  • Boil eggs, rinse some red kidney beans, chop some celery and onions and you’ve almost completed a truly filling bean salad that’s perfect on lettuce for a filling lunch.
  • Keep whole fresh fruit as a snack. Whether you’re munching on an apple, eating cantaloupe cubes or diving into a half of a grapefruit, you’ll get loads of fiber, plus the sweetness of the fruit for satisfaction and satiety.

For more information, contact us today at Next Level Fitness

Are Eggs Bad For You?

Are Eggs Bad For You?

Are eggs bad for you? The easy answer is no. Twenty years ago, people with cholesterol were told to stay away from eggs, today, nutritionists and doctors look at eggs a bit differently. If the other foods in your diet are low in cholesterol, eggs are a good source of protein for most people. Should you eat them with bacon, ham or breakfast steak every day and expect to get a rousing round of applause from your doctor or great blood profiles? Absolutely not. You need some cholesterol in your diet, but you can also get too much of a good thing.

Recent studies show that eating up to 12 eggs a week wasn’t bad for diabetics and prediabetics.

In a recent study on people with prediabetes or type two diabetes, increasing egg consumption to twelve eggs a week did not increase the risk of cardiovascular disease. However, the subjects were also following a healthy diet. A Chinese study found an egg a day lowered the risk of stroke and heart disease. The participants in this study, however, were eating a traditional, not a Western, diet.

Your body makes cholesterol if you don’t eat enough.

If you consume foods with cholesterol, your body doesn’t have to make as much. Yes, you can overdo a good thing, which is why it’s important to look at the other food you eat, besides just the eggs. An egg or two a day won’t bump up cholesterol levels if the rest of your diet is healthy. Cholesterol is important, since it is necessary to make cell membranes, testosterone, estrogen and cortisol.

Eggs may increase cholesterol levels, but new studies show it’s the good cholesterol.

In one study, there were two groups. One group at one to three whole eggs a day and the other ate no eggs or egg substitutes. The group that ate real eggs did increase cholesterol levels, but it was the HDL cholesterol, the good one. The LDL, bad cholesterol, was unchanged. Eggs also provided other benefits to the group that consumed them. It helped improve blood levels of zeaxanthin and lutein. Both are antioxidant carotenoids. Eggs contain omega-3 fatty acids which lowered triglyceride levels that may increase the risk of heart disease.

  • Eggs provide a feeling of satiety and keep you feeling fuller longer. Having a hard-boiled egg for a snack is quick and simple, plus it comes in its own container so it transports easily.
  • As a breakfast, eggs provide far more protein than toast, cereal or pancakes, yet often is far more inexpensive. When you consider the cost of meat substituting eggs for meat products is like getting protein at a discount.
  • Some recent observational studies showed that those who consumed eggs were no more likely to have a heart attack than those who didn’t eat eggs. Some of those same studies also show that eating eggs may actually lower the risk of stroke.
  • If you have high cholesterol or other serious condition, always discuss any change in your diet with your health care professional. Each person is different, so always listen to your health care professional.

For more information, contact us today at Next Level Fitness

Get Rid Of The Trans Fat

Get Rid Of The Trans Fat

Some foods we list on healthy meal plans at Next Level Fitness in Irvine, CA, contain trans fat. Don’t let that scare you. There are two types of trans fat, and they react in your body quite differently. One is naturally occurring trans fat created by bacteria in the stomach of ruminants like sheep, cows and goats. It may have heart healthy benefits. The bad type of trans fat was initially created in a lab to extend the shelf life of oil. This hydrogenated fat was a cheaper alternative to fats like butter and it was used in many products. Artificially created trans fats have a negative effect on health and cholesterol profile.

Manmade trans fats occur in many junk food items.

While a little natural trans fat won’t hurt you, and may be healthy, the acceptable amount of manmade trans fat is ZERO! The manmade trans fats were intended to increase shelf life of products, but they don’t increase your life. They’re associated with clogging your arteries and increasing your risk for heart disease. You’ll find these trans fats in pastry, microwave popcorn, non-dairy creamer and fast foods, to mention just a few.

Manmade trans fats may increase your risk of diabetes, in addition to increasing the risk of heart disease.

Besides increasing artery-clogging bad LDL cholesterol, there may be a link to diabetes and manmade trans fats. A study that included 80,000 women showed that those who ate the most trans fats increased their risk of diabetes by 40%. Other studies showed that there may not be a link, but the problem may have occurred due to the types of foods that contained trans fats and their links to insulin resistance and blood sugar levels. In animal research, the potential to harm the glucose function and insulin function did occur. The studies found trans fats may cause insulin resistance, which is a precursor to diabetes.

Chronic inflammation can lead to arthritis, diabetes, metabolic syndrome and heart disease.

There are studies that show that man made trans fats may increase inflammation, particularly in those who are obese or overweight. Several studies show that trans fats linked to inflammatory markers if the fat was manmade. In fact, when using margarine, inflammatory markers increased, but not when using natural butter. They may also damage the endothelium–the interior lining of blood vessels.

  • One study replaced saturated fats with trans fats in a diet for four weeks. That resulted in impairing artery dilation by 29% and lowering the HDL—good cholesterol—levels by 21%.
  • Most studies show that when eaten in moderation, natural trans fats may provide health benefits. Dairy, for instance, contains vaccenic acid and conjugated linoleic acid (CLA), which can boost the immune system, decrease body fat and slow tumor formation. Grass fed dairy increases the beneficial CLA.
  • Manufacturers are allowed to label their products trans fat free if they contain 0.5 grams of trans fats per serving. Even if the nutritional labeling says no trans fats, it could be deceiving if the serving size is far less than you’d normally eat. Think cookies, chips and microwave popcorn.
  • At Next Level Fitness, we can provide healthy meal plans that will limit your intake of trans fats, particularly those artificially created.

For more information, contact us today at Next Level Fitness