Fit.Farho.net Fitness Blog

Nathan's Life Changed

noreply@blogger.com (Mike Farho) — Tue, 09 Mar 2010 13:00:00 +0000

Amber and I did Nutrisystem a couple years ago and it literally changed our lives. We both lost 30+lbs in about 4 months and learned what full really feels like. Portion control was something that has made a huge difference.

Recently, we've eliminated red meat and poultry from our diet and that has also been pretty awesome. We eat lots more veggies, still get plenty of protein from other sources, and are getting lots more vitamins without taking lots of pills. Also, I generally just feel better since removing meat ... but that may be somewhat psychological.

I've recently realized that there is an important spiritual component to taking care of our bodies, and working on a healthy lifestyle is part making your whole life worshipful.

Thanks for the encouragement and resources on your blog! Very cool.
Nathan R. Hale

Thank you, Nathan, for sharing your story and your good advice. Three cheers for your healthy worshipful lifestyle. That truly gives glory to our Creator, Jesus.

My story is much the same. In five months, I lost 25 pounds by walking on our treadmill for 20 minutes, three times a day: Morning, Noon and Night. That was January - May of 2000, when we lived in Bouake, Cote d'Ivoire. I went from size 38 jeans to size 32.

Eat Healthier

noreply@blogger.com (Mike Farho) — Sun, 07 Mar 2010 21:15:00 +0000

Fruit bowl image via Wikipedia

Follow these tips and you’ll be well on your way to healthier living:

Eliminate or significantly limit your consumption of sodas and other sugar-laden beverages: According to Calorie-counter.net one can (12 fl. oz) of Dr. Pepper, Coca-Cola or Pepsi Cola has 155 calories. You have to walk for 23 minutes to burn off one soda; or 45 minutes for drinking two a day. If you can’t live without soda, make it a weekly treat, not a habit.
Eat more fruits and vegetables: The government recommends 2-4 servings of fruit and 3-5 servings of veggies a day. Most people don’t eat enough of both. Increase your daily intake with mindful eating: One piece of fruit for breakfast; a fresh salad (add a low-fat dressing) for lunch; and veggie snacks during the day. Substitute veggies and fruits for sugary treats and watch your cravings for sweets slowly diminish or disappear altogether.
Eat Less Refined Sugars/Sweets: Whether you’re a chocoholic, ice-cream lover or just plain crazy for sweets or unhealthy salty snacks, keeping these in moderation can be a tough balance. Who doesn’t love a sweet treat after lunch or dinner?

Sunlight on Vitamin D

noreply@blogger.com (Mike Farho) — Thu, 04 Mar 2010 12:49:00 +0000

Do you get enough vitamin D? The American Journal of Clinical Nutrition Dec. 2008 sheds daylight on this question.

One study found that vitamin D levels appear lower among Americans than 15 to 20 years ago. The decline in vitamin D levels is attributed to these factors: increasing body weight, declining milk consumption, and increasing use of sun protection.

How to get your RDA of Vitamin D?

Daily sun exposure of 10-15 minutes in non-peak hours may provide adequate vitamin D
People who use sun protection (Don't we all?) need more time in the sun or other sources of vitamin D.
Dietary sources of vitamin D:

Fatty fish (also a good source of Omega 3)
egg yolks
fortified foods (toxicity from fortified foods is rare

Vitamin D supplements at currently recommended doses can increase vitamin D levels in the body. There is wide diversity (600%) in human absorption of vitamin D (mostly related to weight)

Shedding light on vitamin D (mayoclinic.com)
Dietary Reference Intakes for Vitamin D and Calcium (iom.edu)
US Government Food and Nutrition Information Center (usda.gov)
USDA Reference Daily Intakes (usda.gov)
Calcium, Vitamin D Pills Don't Help Heart (nlm.nih.gov)
'Guiding Stars' Food Label Program Seems to Boost Healthful Food Sales (usnews.com)
High-Dose Vitamin C May Boost Women's Cataract Risk (nlm.nih.gov)
Vitamin D Linked to Survival in Lymphoma Patients (nlm.nih.gov)
Vital Signs: Nutrition: Chocolate Milk May Reduce Inflammation (nytimes.com)
Coming Soon to a Restaurant Near You: Calories on the Menu (christ-web.com)
Blog posts by Dr. Mercola (blogs.mercola.com)

5 weight-loss myths to deny

noreply@blogger.com (Mike Farho) — Tue, 02 Mar 2010 12:39:00 +0000

Popcorn image via Wikipedia

Misguided weight-loss myths do more harm than good. This article at HowStuffWorks.com examines five widely believed weight-loss myths that may lead to diet mistakes and some practical ideas to help you avoid them. Discover which foods aren’t as bad for you as you may have been led to believe!

2 of the Weight-Loss Myths:
Snacks and Desserts Will Ruin a Diet: Usually it’s not the snacks or occasional dessert that does a diet in, so much as it is the type and quantity of said treat. The occasional snack is necessary to avoid dips in blood sugar, keep energy levels high and avoid binging at main meals.
Never Eat in the Evening: Experts are now downplaying this rule because calorie consumption, rather than time of day, is the key determinant of diet success. The main point is that a pre-bedtime snack or dessert isn’t detrimental to your diet, so long as it’s not eaten on the heels of a high calorie day.

Full list of weight-loss myths at HowStuffWorks.com, with thanks to Guy Kawasaki.

Munda's Fitness Story

noreply@blogger.com (Mike Farho) — Mon, 15 Feb 2010 20:04:00 +0000

USA Marine Corps Image via Wikipedia

Let me share my fitness story with dear readers. I used to be very fit and athlete, but with the passage of time I became lazy and developed a habit of eating and sleeping along with no exercise. Which deposited around 25 - 30 Kilo of fat into my stomach, face, legs and all over my body?

Everyday when I looked in the mirror I had thought today I will start exercising, which was clearly a false promising to myself, again with the passage of time I realized now enough is enough I have to do something to get rid of this fat.

So I stepped onto the treadmill and started running 40 Minutes everyday at 9 Miles per hour. Right after finishing a marathon every day I then take the free weight and start building my shoulders and biceps, chest and etc.

3 Days continues exercise and 2 days rest which continued over the period of 3 months and I have now lost 22 Kilo of fat and I have started to look young and energetic once again. I recommend everyone who is facing the same symptoms of fatness try to get fit, it is really easy and not difficult at all. Thank you

Thank you for your comment Munda. My story is much the same. In five months, I lost 25 pounds by walking on our treadmill for 20 minutes three times a day: Morning, Noon and Night. My advise is to purchase a good quality treadmill, like the Bowflex above. At first, we bought a cheaper treadmill, then later replaced it with a good one. A good treadmill, starting at about $1,000, makes your walking or running hours much more pleasant and helps you avoid injury.

Nasal Rinse for Sinus Infection

noreply@blogger.com (Mike Farho) — Mon, 15 Feb 2010 10:18:00 +0000

Image via Wikipedia

I've had many sinus infections over the years. Hay fever in Omaha and flowering trees are the main culprits. I've tried prescription and over the counter medications. Nothing is really effective at preventing an infection. The high powered medications normally work to stop an infection. In a few cases, they were not effective.

The thing that helps us the most is a salt water nasal rinse with a pinch of bicarbonate of soda to stop the burning sensation. I use an old dish soap dispenser and do my nasal rinse before getting out of the shower. Sue uses a neti pot, before doing her morning exercises. It is best to do your nasal rinse first thing in the morning.

During seasons when we don't have sinus problems, we don't use the rinse. Research indicates that daily nasal rinsing could be bad for you. Do not use a nasal rinse before bed. You don't want to got to bed with water in your sinus cavity. It could be that those who are experiencing infections, while rinsing or using a neti pot daily, are violating this rule.

Rather than buy the expensive individual salt packets from a pharmacy, we mix one pound of fine salt (non-iodized or kosher, if available) with three tablespoons of bicarbonate of soda. We use one teaspoon for about 10 ounces of warm water.

Nasal irrigation (wikipedia.org)
Don't Use Nasal Saline Irrigation Every Day (blisstree.com)
Neti Pot Once a Day Can Cause Infections (abcnews.go.com)

Lose Weight by E-Mail

noreply@blogger.com (Mike Farho) — Mon, 16 Nov 2009 19:11:00 +0000

You might drop more preholiday diet pounds if you tap into this simple technology: e-mail.

Yep, in a study, dieters who got a little love, support, and motivation through e-mails dropped more weight than the dieters who hadn't received cyber support.

Read more about Pound-Shedding E-Support at RealAge.com

As Waistlines Widen, Brains Shrink

noreply@blogger.com (Mike Farho) — Wed, 26 Aug 2009 12:34:00 +0000

TUESDAY, Aug. 25 (HealthDay News) -- For every excess pound piled on the body, the brain gets a little bit smaller.

That's the message from new research that found that elderly individuals who were obese or overweight had significantly less brain tissue than individuals of normal weight.

Help to quit smoking!

noreply@blogger.com (Mike Farho) — Thu, 16 Jul 2009 08:46:00 +0000

by Denise Austin
Boosting your fruit and vegetable intake right away may actually help you quit smoking! An interesting study from Duke University found that fruits, vegetables, dairy foods, and non-caffeinated drinks like water and juice made cigarettes taste worse to smokers, while caffeine, alcohol, and meat tended to make them taste better. So eating plenty of fruits and veggies and drinking lots of water may help you in your efforts to quit.

Don't wait for tomorrow to stop smoking. Quit right now - I know you can do it! It will be worth it, I promise!

More posts by Denise Austin
and books and DVDs by Denise Austin

Commonly Craved Foods

noreply@blogger.com (Mike Farho) — Fri, 15 May 2009 23:51:00 +0000

Potato Chips

Commonly Craved Foods in the United States

Got a Craving? Forget Moderation!

noreply@blogger.com (Mike Farho) — Fri, 15 May 2009 16:06:00 +0000

Chocolate

Just a tiny taste of a treat and you’ll be able to put the craving out of your head for good, right?

Nope. Leave the ice cream carton in the freezer. Put the bag of mini chocolates down. Don’t even look at them. In a study, just one taste of a treat triggered more indulgences a mere 25 minutes later.

Read more at RealAge.com

Chew More, Weigh Less?

noreply@blogger.com (Mike Farho) — Thu, 14 May 2009 15:49:00 +0000

Smoked almonds

Next time you grab a handful of nuts to snack on, count to 40.

A recent study revealed that when people ate a small serving of almonds, 40 chews quelled hunger better than 10 or even 25 crunches of the same amount of nuts.

Read more at RealAge.com

The Sugar That Staves Off Hunger

noreply@blogger.com (Mike Farho) — Thu, 07 May 2009 03:18:00 +0000

Grain products: rich sources of complex and simple carbohydrates

Sugar is sugar, right? Maybe not. Turns out that there is one type of sweetener that helps fill you up, while another leaves you craving more.

The two sugars in question: glucose and fructose. Glucose appears to quell hunger, and fructose seems to ramp it up.

The sugars may affect your appetite differently because of the unique ways in which they affect malonyl-CoA, an important appetite-suppressing molecule in the brain.

Most dietary carbohydrates contain glucose. Foods high in carbohydrates include breads, pastas, beans, potatoes, bran, rice and cereals. The primary food sources of fructose are fruits, vegetables, and honey.

Read more at Realage.com

Put Your Thirst First!

noreply@blogger.com (Mike Farho) — Wed, 06 May 2009 15:56:00 +0000

by Denise Austin
Who doesn't love sugary drinks? I definitely do! Soft drinks, sweetened coffee drinks, and some fruit juices might not seem like much when you're drinking them, but they can add hundreds of calories to your diet — and your waistline! The diet versions are a little better, but only a little. They're still crammed with sodium and chemicals. Their sweet taste can even trigger cravings for other sweets!
Remember that you can have a can of soda or your favorite latte! Just be sure to consider these drinks as treats and not an everyday part of your eating plan. To quench your thirst, try herbal tea, seltzer flavored with lemon or lime, or the most sensible drink of all — refreshing water!

Eat Right!

noreply@blogger.com (Mike Farho) — Wed, 29 Apr 2009 15:53:00 +0000

by Denise Austin

Best Bets for Healthy Snacking
Snacking is not a dirty word for dieters if you're careful about what you reach for! I can think of loads of nutritious, low-calorie foods that can help you feel full and boost your energy without ruining your day. Stick to a sensible serving size and you're good to go! Here are some ideas to get you snacking healthy!

Cut up veggies with hummus
Sliced fruit with nonfat Greek yogurt
A few almonds or walnuts
Low-fat cottage cheese
Air-popped popcorn
Hard-boiled eggs
String cheese
Baked tortilla chips with salsa
Homemade smoothies or fruit shakes

Try a few of these snacks this week, and a few more next week. Constantly switch things up so that you don't get bored — and you'll be all set to handle your next snack attack!

Try the Camera-Phone Diet

noreply@blogger.com (Mike Farho) — Wed, 29 Apr 2009 00:52:00 +0000

Could your camera phone help you lose weight? One study seems to suggest so.

When people in a small study snapped a picture of everything they ate for 1 week, something interesting happened. They took better stock of their meals -- and ate less or ate more healthfully because of it.

Read more at Realage.com

Don’t Burn Healthy Cooking Oils!

noreply@blogger.com (Mike Farho) — Tue, 14 Apr 2009 03:46:00 +0000

Olive, canola, peanut, sesame, grapeseed . . . these five heart-smart plant oils have one terrific thing in common: They’re rich in monounsaturated and/or polyunsaturated fats, which have cholesterol-lowering benefits. But overheat them and those healthy perks may go up in smoke. Cooking at high enough temperatures to set off smoke means the oil’s breaking down, losing nutrients, and releasing potentially carcinogenic free radicals. And when oil hits its “smoking point,” food cooked in it tastes off. But that doesn’t mean you shouldn’t cook with these healthful oils. Just pick and choose what you use.

Read more at RealAge Food bites

Quick Easy Blood Sugar Workout

noreply@blogger.com (Mike Farho) — Fri, 20 Mar 2009 13:59:00 +0000

Turns out short and sweet could be a good strategy when it comes to reducing your risk of blood sugar problems like diabetes.

If we're talking about exercise, that is. Men in a small study who added short, intense bursts of activity to mini workouts seemed better able to metabolize sugars.

Read more at RealAge.com

Triceps Dips Update

noreply@blogger.com (Mike Farho) — Thu, 25 Dec 2008 21:51:00 +0000

I really enjoyed my short two week dips challenge. It was very profitable. My initial test to see my maximum, before starting on September 16, 2008, was 12 triceps dips. After two weeks of training, I was able to do 30 consecutive triceps dips. Since finishing my two week program on September 26, 2008, I still am able to do 30 consecutive triceps dips. That seems pretty good after three months. I enjoy them so much that I try to do a test every Monday afternoon.

BODYPUMP Group Fitness Program - Les Mills Global

noreply@blogger.com (Mike Farho) — Fri, 10 Oct 2008 12:17:00 +0000

BODYPUMP™ is the original barbell class that strengthens your entire body. This 60-minute workout challenges all your major muscle groups by using the best weight-room exercises like squats, presses, lifts and curls. Great music, awesome instructors and your choice of weight inspire you to get the results you came for – and fast!

Benefits:
Burn up to 600 calories per class for fat loss
Improve your strength
Improve your general fitness
Shape and tone your muscles
Improve your bone density (helps ward off osteoporosis)
Gives you a sense of achievement

read more | digg story

Coming Soon to a Restaurant Near You: Calories on the Menu

noreply@blogger.com (Mike Farho) — Thu, 09 Oct 2008 12:17:00 +0000

Fasten your belt buckles. With Gov. Arnold Schwarzenegger’s putting the ink on landmark legislation, California’s chain restaurants menus will soon join New York City in providing patrons all the calories, grams of fat, carbohydrates and other nutritional information they’d never want you to know about.

On Sept. 30, 2008, California became the first state nationwide to require chain restaurants with more than 15 outlets to post calorie counts for each item on their menus and menu boards. In January, New York City became the first American city to pass a law requiring full disclosure of calories on restaurant menus.

This American Council on Exercise page also includes a list of foods to eat rather than similar high calorie and fat options. Many are more than 200 calories less.

read more | digg story

Read related bloggeries (Fit.Farho.net posts) at the following Labels

New federal exercise guidelines include strength training

noreply@blogger.com (Mike Farho) — Tue, 07 Oct 2008 21:54:00 +0000

At a block party at the Henry R. Benavidez Community Center in Las Cruces, N.M., Erika Lopez and her daughter Brianna, 7, do push-ups after tossing dice that tells how many and what exercise to do. More Americans need to incorporate strength training through push-ups, weightlifting or resistance bands, the government recommends.
By Norm Dettlaff, Las Cruces Sun-News, AP

The US government raised the bar for physical activity levels today and nobody's exempt, not even kids or older adults — everybody needs to get moving. The new Physical Activity Guidelines for Americans, released by the U.S. Department of Health and Human Services, are the most comprehensive federal recommendations ever and the new gold standard.

Read the guidelines and federal toolkit

read more | digg story

Can you really have younger-looking skin? - Health - MSNBC

noreply@blogger.com (Mike Farho) — Tue, 30 Sep 2008 12:06:00 +0000

Hundreds of products claim to have “anti-aging” benefits or “wrinkle eraser” attributes. But do they work? Is there a magic potion? Can you turn back the clock and reduce the signs of aging? The answer is no, but Dr. Berson says that some of these products can help your skin look better.Three essential anti-aging products: Sunblock, Moisturizer, and Antioxidant cream.

I, Mike, would also add that to have healthy skin you need to eat good food sources of Vitamin A: carrots, sweet potatoes, apricots, spinach, broccoli, collard greens, and milk. Sue and I eat spinach every day. I drink at least three glasses of milk a day.

read more | digg story

Triceps Dips Week 2 Day 3

noreply@blogger.com (Mike Farho) — Fri, 26 Sep 2008 18:46:00 +0000

I'm not as sore as I was before my Wed. workout. Starting to think I'm getting to the end of the return on investment of this triceps dips program. Thinking hard about changing to another muscle group on Monday. I am also evaluating the issue of having to buy all new shirts. I think if I lay off these push ups and triceps dips, I might not have to buy new shirts. It is very hard to find affordable quality shirts here in Abidjan, Cote d'Ivoire.

I like this demonstration of the chair method of triceps dips. Not everyone has a swimming pool that can be used year round. If you click on the photo, you will go to a page with a gif image that shows how to do chair dips. She displays an easy method, using a little help from the legs. It might be better for a person who is overweight or new to weight resistance training.

Today, I was able to do the following sets with a 90 second rest between each set: 15, 15, 15, 15, 30 = 90 triceps dips in about 13 minutes.

The Power of Sunlight By Stormie Omartian

noreply@blogger.com (Mike Farho) — Fri, 26 Sep 2008 10:02:00 +0000

Over the last few decades we have increasingly left natural light and fresh air out of our lives. Man now constructs buildings with no windows at all. Already many of our schools have classrooms with no windows and our children are studying in artificial light and artificial ventilation.

SUNLIGHT IS MEDICINE
Sunlight is a powerful healer, tonic, germ killer, remedial agent, and relaxer, especially when it is used in conjunction with the other seven steps. When you spend time in the fresh air and sunlight, your body drinks in their life-giving elements. Scientists are now discovering a great connection between light and health. They have found that natural light has a very significant effect on our immune system. Light is already being used for treating various diseases of the blood and skin, and for curing certain kinds of depression and nervous disorders.

read more | digg story