10 pounds in 2 Weeks

The 3 magic secrets

OK, follow these rules and I promise that you’ll shed 5-10 lbs in your first 2-3 weeks.

1. Don’t eat anything that is white. Think about most foods that are white and chances are you shouldn’t be eating it. Specifically, I’m talking about white bread, pasta, sugar, white rice, and most milk products. Healthy foods like cauliflower, chicken, turkey, fish are all exceptions to this rule.

2. Only drink water, NOTHING else! How about coffee? Just to keep any possible withdrawal headaches at bay, one small cup of organic black coffee is ok. Can you add half and half?…Well is it white?

3. Don’t eat anything with the word wheat in the ingredients list. What if it’s whole wheat? Look,  if the word starts with W and ends in T and has the letters h-e-a in between, you can’t eat it. : )

Are you up for the challenge?

I highly recommend you follow those same rules for the next 14 days (No, not for the rest of your life. Just for the next 14 days.)

You will absolutely amaze yourself with your results.Remember, no white foods  (except for the few I mentioned above), only water to drink and no wheat products.

I promise this is not how you have to eat for the long term in order to shed weight and keep it off, but I do know that this is a great way to jumpstart your metabolism and see some initial weight come off a bit faster.

If you want more info about how to lose weight and keep it off or schedule for your FREE fitness evaluation to jumpstart your program email me at Rob@RobZFitness.com or call me at 813-610-9933.

Have a great day!

Rob

American Obesity

F as in Fat:

Obesity Policies are Failing in America

By Trust for America’s Health

Adult obesity rates increased in 28 states in the past year, and declined only in the District of Columbia (D.C.), according to F as in Fat: How Obesity Threatens America‘s Future 2010, a report from the Trust for America’s Health (TFAH) and the Robert Wood Johnson Foundation (RWJF). More than two-thirds of states (38) have adult obesity rates above 25 percent. In 1991, no state had an obesity rate above 20 percent.

The report highlights troubling racial, ethnic, regional and income disparities in the nation’s obesity epidemic. For instance, adult obesity rates for Blacks and Latinos were higher than for Whites in at least 40 states and the District of Columbia; 10 out of the 11 states with the highest rates of obesity were in the South — with Mississippi weighing in with highest rates for all adults (33.8 percent) for the sixth year in a row; and 35.3 percent of adults earning less than $15,000 per year were obese compared with 24.5 percent of adults earning $50,000 or more per year.

“Obesity is one of the biggest public health challenges the country has ever faced, and troubling disparities exist based on race, ethnicity, region, and income,” said Jeffrey Levi, PhD, executive director of TFAH.  “This report shows that the country has taken bold steps to address the obesity crisis in recent years, but the nation’s response has yet to fully match the magnitude of the problem. Millions of Americans still face barriers – like the high cost of healthy foods and lack of access to safe places to be physically active – that make healthy choices challenging.”

The report also includes obesity rates among youths ages 10-17, and the results of a new poll on childhood obesity conducted by Greenberg Quinlan Rosner Research and American Viewpoint. The poll shows that 80 percent of Americans recognize that childhood obesity is a significant and growing challenge for the country, and 50 percent of Americans believe childhood obesity is such an important issue that we need to invest more to prevent it immediately. The survey also found that 84 percent of parents believe their children are at a healthy weight, but research shows nearly one-third of children and teens are obese or overweight. Obesity rates among youths ages 10-17 from the 2007 National Survey of Children’s Health (NSCH) also were included in the 2009 F as in Fat report. Data collection for the next NSCH will begin in 2011. Currently, more than 12 million children and adolescents are considered obese.

“Obesity rates among the current generation of young people are unacceptably high and a very serious problem,” said Risa Lavizzo-Mourey, M.D., M.B.A., RWJF president and CEO. “To reverse this national epidemic, we have to make every community a healthy community. Americans are increasingly ready and willing to make that investment.”

Additional key findings include:

• Adult obesity rates for Blacks topped 40 percent in nine states, 35 percent in 34 states, and 30 percent in 43 states and D.C.
• Rates of adult obesity for Latinos were above 35 percent in two states (North Dakota and Tennessee) and at 30 percent and above in 19 states.
• Ten of the 11 states with the highest rates of diabetes are in the South, as are the 10 states with the highest rates of hypertension.
• No state had rates of adult obesity above 35 percent for Whites. Only one state-West Virginia-had an adult obesity rate for Whites greater than 30 percent.
• The number of states where adult obesity rates exceed 30 percent doubled in the past year, from four to eight –Alabama, Arkansas, Kentucky, Louisiana, Mississippi, Oklahoma, Tennessee and West Virginia.
• Northeastern and Western states had the lowest adult obesity rates; Colorado remained the lowest at 19.1 percent.

The report found that the federal government and many states are undertaking a wide range of policy initiatives to address the obesity crisis.  Some key findings include that:

At the federal level:

• The new health reform law, the Patient Protection and Affordable Care Act of 2010, has the potential to address the obesity epidemic through a number of prevention and wellness provisions, expand coverage to millions of uninsured Americans, and create a reliable funding stream through the creation of the Prevention and Public Health Fund;
• Community Transformation grants have the potential to help leverage the success of existing evidence-based disease prevention programs;
• President Barack Obama created a White House Task Force on Childhood Obesity,  which issued a new national obesity strategy that contained concrete measures and roles for every agency in the federal government; and.
• First Lady Michelle Obama launched the “Let’s Move” initiative to solve childhood obesity within a generation.

And at the state level:

• Twenty states and D.C. set nutritional standards for school lunches, breakfasts and snacks that are stricter than current United States Department of Agriculture requirements.  Five years ago, only four states had legislation requiring stricter standards.
• Twenty-eight states and D.C. have nutritional standards for competitive foods sold in schools on à la carte lines, in vending machines, in school stores, or through school bake sales.  Five years ago, only six states had nutritional standards for competitive foods.
• Every state has some form of physical education requirement for schools, but these requirements are often limited, not enforced or do not meet adequate quality standards.

• Twenty states have passed requirements for body mass index screenings of children and adolescents or have passed legislation requiring other forms of weight and/or fitness related assessments in schools.  Five years ago, only four states had passed screening requirements.

To enhance the prevention of obesity and related diseases, TFAH and RWJF provide a list of recommended actions in the report. Some key policy recommendations include:

• Support obesity- and disease-prevention programs through the new health reform law’s Prevention and Public Health Fund, which provides $15 billion in mandatory appropriations for public health and prevention programs over the next 10 years.
• Align federal policies and legislation with the goals of the forthcoming National Prevention and Health Promotion Strategy.  Opportunities to do this can be found through key pieces of federal legislation that are up for reauthorization in the next few years, including the Child Nutrition and WIC Reauthorization Act; the Elementary and Secondary Education Act; and the Surface Transportation Authorization Act.
• Expand the commitment to community-based prevention programs initiated under the American Recovery and Reinvestment Act of 2009 through new provisions in the health reform law, such as Community Transformation grants and the National Diabetes Prevention Program.
• Continue to invest in research and evaluation on nutrition, physical activity, obesity and obesity-related health outcomes and associated interventions.

RobZFitness (Tampa)

Click to view video

On January 18, 2010 Rob Zulkoski, of RobZFitness, opened up his second location in Plaza’s Fitness Center.  RobZFitness, also located in Valrico, is a proven personal fitness training program  that gets results!  Stop trying to do it on your own getting nowhere.  RobZFitness wants clients like yourself who want proven results and a plan of action to inspire you to get into the best shape of your life.  By joining RobZFitness, you will be given all the proven health strategies and correct advice that work.  Make RobZFitness your fitness training headquarters.

The Plaza Fitness Center is fully equiped to take on personal training and individual/family memberships.  Affiliated with over 2500 Health Clubs Worldwide and a member of the IHRSA and IPFA Health Club Organizations.  The beautiful facility includes state of the art weight and cardio equipment, flat screen TV’s, massage services, complimentary restroom amenities with lockers, and complimentary towel service.  The center is also open to the public.  For more information about becoming a RobZFitness personal training client call (813) 610-9933.

RobZFitness
101 E. Kennedy Blvd., Suite One
Tampa, FL 33602
(813) 610-9933

Climb Tampa 2010

.

Bank of America – 42 Story Climb

(Clink – watch video)

(Clink – watch video)

Click Here—> RobZFitness 2010 Overall Team Champions (55 Teams) <—Click Here

I challenge you to race with me to the top of the Bank of America (RobZFitness – 2nd Location) building Saturday, March 20, 2010 at 7:00am.I promise you will have a lot of fun and probably get in one of your best workouts of the year while supporting a great cause.

I have joined the American Lung Association’s FIGHT FOR AIR CLIMB / Tampa.  Here is the RobZFitness Team Page.

This vertical race challenge is professionally timed and ranked 42-floor stairclimb. I would be honored if you would join my team. If you can’t climb with me, please consider making a tax deductible contribution. Any amount you decide to give will help me reach my fundraising goal. All proceeds go to the American Lung Association in their mission to save lives by improving lung health and preventing lung disease.

Let’s make this year the best climb ever!  I promise you will have a great workout as well.

Please contact me at (813) 571-3700 or (813) 610-9933 or visit the RobZFitness Team Page if you have any questions about this years climb.

Thank you in advance for your support!

Rob Zulkoski

Tampa (Bank of America) Location

**New**

2nd Location

Tampa (Bank of America)

Starting Monday, January 18, 2010 we are proud to announce the opening of our second **NEW** RobZFitnesss Personal Training Location in the heart of downtown Tampa inside the Bank of America building in Suite one.  The Plaza Fitness Center is fully equiped to take on personal training and individual/family memberships.  Affiliated with over 2500 Health Clubs Worldwide and a member of the IHRSA and IPFA Health Club Organizations.  The beautiful facility includes state of the art weight and cardio equipment, flat screen TV’s, massage services, complimentary restroom amenities with lockers, and complimentary towel service.

The center is also open to the public.

For more information about becoming a RobZFitness personal training client call (813) 610-9933.

RobZFitness
101 E. Kennedy Blvd., Suite One
Tampa, FL 33602
(813) 610-9933

Football – Timeout Workout (Fitness Workout – During the Game)

 

  Rob Zulkoski – Football Timeout Workout

By PATTY KIM

(Tampa Tribune)

Published: October 11, 2007

 

It’s the weekend, so you know the drill.

Beer? Check.

Pizza and chicken wings? Check.

Twenty hours of football? You better believe it.

If you find yourself huddled around the TV during most of your waking weekend hours, you’re not alone. But what if you want to watch your waistline while you’re watching the game?

Get moving — in your living room. For every TV timeout, you’ve got two minutes to squeeze in 20 reps of five exercises. With about 10 commercial breaks per half, that’s 2,000 reps for the game!

Don’t worry; it’s easier than it sounds. Take it from certified personal trainer Rob Zulkoski, owner of RobZFitness in Valrico. He helps clients mainly with weight loss, toning and body conditioning.

Zulkoski, 39, is a die-hard football fan. He roots for the Nebraska Cornhuskers, the University of South Florida Bulls and the Tampa Bay Bucs.

To break up the strength training, Zulkoski suggests taking a brisk walk or jog around the neighborhood during halftime. Hey, his game plan could have you burning 300 to 500 calories. That could earn you three Michelob Ultras (95 calories for a 12-ounce bottle), a slice of a supreme Pizza Hut pizza (390 calories per slice of a large hand-tossed pie) or five hot wings from KFC (350 calories).

“The important thing is you won’t miss a second of the game while hitting all your major muscle groups: the chest, legs arms and, of course, the abs,” he says.

You might want to try this workout, which Zulkoski already has some of his clients doing during weekend games.

Kick It Off

For the first half, you’ll do squats, crunches, push-ups, lateral raises and bicep curls — 20 of each — during each commercial break. All you need is a set of dumbbells.

Squats

Stand with your feet shoulder-width apart. Hold a pair of dumbbells at your side. Lower your body, bending at the hips and knees as if you are going to sit in a chair. Put more weight on your heels than your toes, bringing your thighs parallel to the floor. Don’t let your knees extend beyond your toes. Return to start and repeat. Your glutes and quads will thank you.

Crunches

Lie on your back with your legs bent. Plant your feet about shoulder-width apart. Extend your arms straight out in front of you with one hand on top of the other. Crunch up, reaching your hands between your knees. Return to start and repeat. Feel the burn in your abs.

Push-Ups

Lie face-down on the floor with your hands under your shoulders and your toes planted. Straighten your arms and lift your body up, keeping your head in line with your body. Lower until your elbows are bent 90 degrees and repeat. Think about chiseling your chest.

Lateral Raises

Stand with your feet shoulder-width apart and a dumbbell in each hand at your sides. Raise your arms up and out to the side until they reach ear level. Return to start and repeat. Your palms should be facing down during this shoulder-sculpting move.

Bicep Curls

Stand with your feet shoulder-width apart, dumbbells in each hand. Curl your arms toward your chest, keeping your elbow under the shoulder and next to your body during this move. Welcome to the gun show!

Halftime

“Instead of putting your hand in the nacho dish, go out for a 10- to 15-minute run,” Zulkoski suggests. A brisk walk will work, too. Take Fido if that will help motivate you.

Second Half

We’re going to mix it up a bit for the second half. You’ve still got 20 reps of each exercise: lunges, crunches, push-ups, frontal raises and tricep bench dips. You’ll hit 2,000 reps before you know it.

Lunges

Stand with your feet shoulder-width apart, holding a set of dumbbells at your side. Step forward with your right leg into a lunge and return to start. Lunge forward with your left leg and return to start. Repeat for 10 reps on each side. If you want to make this more advanced, instead of alternating legs, do 10 reps on one side, then 10 reps on the other. This will rock your glutes and quads.

Crunches

Lie on your back and put both hands behind your head. Bend your left leg with your left foot on the floor, and raise your right foot off the ground at a 45-degree angle. Crunch those abs. Raise your left leg on the next set.

Push-Ups

You know this one.

Frontal Raises

Stand with your feet shoulder-width apart gripping dumbbells in each hand. Start with the dumbbells in front of you, with your palms facing your body. Raise both arms to eye level, return to start and repeat. This is all about sculpting the front of your shoulders.

Tricep Bench Dips

Sit on the edge of a couch with your hands next to your hips, palms on the edge. Push your butt off the seat, straighten your arms and bring your legs out until they are slightly bent. Lower your body until your elbows are bent 90 degrees, and return to start. Keep your elbows back during this move. To make it more advanced, straighten your legs to really work your triceps.

FEEL THE BURN

How much could you burn while watching your favorite matchups — all from the comfort of your own living room?

A 180-pound guy who does 10 two-minute strength-training bursts during the first half would trim about 160 calories. Ditto for the second half. He would walk off about 78 calories during the 15-minute halftime, or jog away 163. That’s 398 to 483 calories gone.

A 140-pound woman on the same plan would burn 140 calories during each half of the game, as well as walk off 60 calories or jog off 127 calories during halftime. That’s anywhere from 340 to 407 calories zapped.

For more information about Rob and his personal fitness training studio at RobZFitness visit http://www.RobZFitness.com or call him at (813) 571-3700.

RobZ – Homemade Pizza Recipe

Click here to view video

Eating Quality Protein

Did you know that the timing of dietary protein intake affects feelings of fullness throughout the day? People who eat high-quality protein foods for breakfast had a greater sense of sustained fullness throughout the day compared to when more protein was eaten at lunch or dinner. Most Americans typically consume a relatively small amount of protein at breakfast – only about 15 percent of their total daily protein intake.

Click to view video

Brown Fat

Thinner people have more ‘brown fat’ than heavier people; may help in weight loss

BY Rosemany Black
DAILY NEWS STAFF WRITER

Thursday, April 9th 2009

Feeling fat? If yours is brown, chances are you’re not as chubby as you think you are. Scientists have discovered that thinner people have more “brown fat” than heavier people. Unlike regular white fat, brown fat actually burns calories for heat — at least in mice.

Though it was once thought that we shed our brown fat after babyhood, it turns out that nearly all adults possess this brown fat, according to research in The New England Journal of Medicine that was reported in The New York Times on April 8.

In addition to thin grownups having more of it than fatter ones, younger people have more than older people and women have more than men. People taking beta blockers for high blood pressure had less brown fat than those that didn’t.

The research, from the Joslin Diabetes Center in Boston, involved nearly 2,000 patients. Scientists found that almost all grownups have small brown fat blobs that can burn mega calories when activated by cold – as in, when someone is in a 61-degree room.

“The thing about brown fat is that it takes a very small amount to burn a lot of energy,” Dr. C. Ronald Kahn, head of the section on obesity and hormone action at the Joslin Diabetes Center, told the Times.

What makes the fat brown is that it is filled with iron-containing mitochondria, which the Times calls “tiny energy factories of cells,” which impart a brownish-red color to the fat. In grownups, brown fat mostly shows up in the upper back, side of the neck and along the spine, while infants mostly carry brown fat as a sheet of cells on their backs, the Times reported. Mice, which mostly have brown fat between their shoulder blades, lost 14 percent of their weight when they spent a week in a cold room – even though they scarfed down a high-fat diet.

Researchers were able to find the brown fat in humans with PET-CT scans. The PET scans pointed to the areas where cells were burning glucose, and the CT scans showed that it was fat.

Nearly 2,000 people had scans for various reasons, and brown fat showed up in 7.5 percent of women and 3 percent of men. Kahn said that was actually an underestimate because the people who were scanned had not activated their brown fat by getting cold.

Though there’s currently no way you can simply turn on your brown fat-making cells and switch off your white fat-making cells, the study is intriguing because some day, scientists may discover a safe way to switch on people’s brown fat and allow them to shed pounds by burning off more calories. Unfortunately, it’s not known yet whether people would shed pounds as mice do when their brown fat is activated.

But in the meantime, you’ve got the perfect excuse for chilling out this summer by running your AC on high.

Study: Being too thin will age your face

BY Rosemary Black
DAILY NEWS STAFF WRITER

A new study shows being thin can make you look older later in life.

Second helpings on dessert might seem like the sweetest way to celebrate new research that says being thin ages us more than anything else.

Sadly, you can’t have your cake and eat it, too: While the research does note that thinness makes the face appear older, this holds true only for women over 40, says lead study author Dr. Bahman Guyuron.

“For those younger than 40, it’s the other way around,” says Guyuron, chairman of the department of surgery at Case Western Reserve School of Medicine in Cleveland.

“For women under 40, gaining weight obscures the facial definition that is inherent in a younger woman.”

The study, the first of its kind, to be published in the April issue of the Plastic and Reconstructive Journal, focused on a variety of factors that can make people look older.

A thin face is the lead culprit because being slender causes a loss of volume in the face, Guyuron says.

“This loss of volume creates jowls and makes wrinkles develop,” he says. “The older we get, the more the face gets depleted. When you lose weight, this look is enhanced and aging is accelerated.

In older women, having a little weight on board makes the face look a little younger.” Facial shape actually changes with age, says plastic surgeon Dr. Jacob Steiger of Boca Raton, Florida.

In the late 20s and early 30s, a woman’s facial shape is a heart or inverted triangle but with age, it becomes a square or an upright rectangle. To keep that younger looking shape, many women opt for a procedure to fill out the face with injections of Restylane, Juvederm, or a similar product.

“But to tell a patient to gain weight to look younger is silly,” Steiger says. “The study just shows that a full face looks younger than a gaunt face, and it illustrates the importance of volume when women are thinking about facial rejuvenation.”

Being thin isn’t the only factor in whether your face looks aged or not, according to the study, which looked at nearly 200 pairs of identical twins over the course of two years.

Since the twins’ genetic makeup was the same, researchers were able to attribute the differences in how old they looked not to their gene pool, but to external factors. And the researchers found that, in addition to thinness, smoking, heavy drinking, sun exposure, being divorced and being on antidepressants also are to blame.

“We also have discovered that indoor jobs, since your sun exposure is limited, help you look younger,” says Guyuron. “Having an outdoor job makes you look older.” For women who want to look younger but don’t want to shell out money on plastic surgery, there are other things to try.

“From the standpoint of preventive measures, not smoking and staying out of the sun are the two biggest things you can do for yourself,” Steiger says.

“Gaining weight is not advisable. When you gain weight, you gain it everywhere. It’s kind of like hair: as you get older you grow it where you don’t want it and lose it where you don’t want to lose it.”

The main message Guyuron wants people to take away from the study?

“Even though being really thin is perhaps in vogue, we are not advocating that you lose too much weight because even though your body may look thin, your face will look older,” he says.

“Try to keep your weight around the ideal range and if you do that, you’ll look younger than if you lose a lot of weight.”

Triggers for Canker Sores

                                                                                        Health Tip: Triggers for Canker Sores

• A family history of canker sores.
• A weakened immune system.
• A bite on the inside of the cheek or the tongue.
• Having dental work.
• Stress or changes in hormone levels.
• Deficiencies in vitamins or minerals such as iron, folic acid, or B-12.
• Food allergies.
• Having a viral infection.

 

 

 

 

 

 

 

 

 

 

Being obese may cut life span by about 10 years, similar to smoking: study

AP
Wednesday, March 18th 2009

LONDON — Being obese can take years off your life and in some cases may be as dangerous as smoking, a new study says. British researchers at the University of Oxford analyzed 57 studies mostly in Europe and North America, following nearly one million people for an average of 10 to 15 years. During that time, about 100,000 of those people died.

The studies used Body Mass Index (BMI), a measurement that divides a person’s weight in kilograms by their height squared in meters to determine obesity. Researchers found that death rates were lowest in people who had a BMI of 23 to 24, on the high side of the normal range.

Health officials generally define overweight people as those with a BMI from 25 to 29, and obese people as those with a BMI above 30.

The study was published online Wednesday in the medical journal, Lancet. It was paid for by Britain’s Medical Research Council, the British Heart Foundation, Cancer Research UK and others.

“If you are heading towards obesity, it may be a good idea to lose weight,” said Sir Richard Peto, the study’s main statistician and a professor at Oxford University.

Peto and colleagues found that people who were moderately fat, with a BMI from 30 to 35, lost about three years of life. People who were morbidly fat — those with a BMI above 40 — lost about 10 years off their expected lifespan, similar to the effect of lifelong smoking.

Moderately obese people were 50 percent more likely to die prematurely than normal-weight people, said Gary Whitlock, the Oxford University epidemiologist who led the study.

He said that obese people were also two thirds more likely to die of a heart attack or stroke, and up to four times more likely to die of diabetes, kidney or liver problems. They were one sixth more likely to die of cancer.

“This really emphasizes the importance of weight gain,” said Dr. Arne Astrup, a professor of nutrition at the University of Copenhagen who was not linked to the Lancet study. “Even a small increase in your BMI is enough to increase your risks for cardiovascular disease and cancer.”

Previous studies have found that death rates increase both above and below a normal BMI score, and that people who are moderately overweight live longer than underweight or normal-weight people.

Other experts said that because the papers used in the study mostly started between 1975 and 1985, their conclusions were not as relevant today.

Astrup worried that rising obesity rates may reverse the steep drops in heart disease seen in the West.

“Obesity is the new dark horse for public health officials,” he said. “People need to be aware of the risks they’re taking when they gain weight.”

Harley Gilmore – 74 Years Young – Lost 40 lbs

Harley Gilmore’s video testimonial.  Here is a guy who struggled with his own weight for years and wasn’t looking forward to starting a workout routine with us when he started.  His daughter in law, Marie Gilmore (who has lost 115 lbs with RobZFitness) recommended him to give it a try.  The results speak for themselves today.  Harley is now down 40 lbs and is looking to drop another 18 more pounds.  He is down to his last belt loop and his attitude about everything is a breath of fresh air.  His trainer continues to challenge him and Harley now looks forward to every workout.

For more information go to http://www.RobZFitness.com or call (813) 571-3700.

Sam Lost 20lbs and 6% Body Fat

Click to here Sam’s Story

We enjoy nothing more than helping people achieve goals that we set out for them.  Hard work, discipline and a genuine care for every client makes us who we are.   Here is another example of a current client that is seeing great success.  Sam  has been with us for 2 months and is feeling like he hasn’t felt in YEARS!  Besides losing 20 lbs and 6% body fat Sam is experiencing his arthritis diminished greatly.  Sam’s wife Adrienne (who is one of our past testimonials clients on the front page) has dropped from a dress size 14 to an 8.  Together they have both transformed themselves and feel so much better.  

What are you doing to improve yourself? 

Jim McGuire – (3) Monthly Video Testimonials

1st Month Video Testimonial

2nd Month Video Testimonial

3rd Month Video Testimonial

Taylor Jordan

Taylor Jordan has been with us for one month and has lost 7% body fat along with getting stronger and leaner.  Click on the link above to here his tesimonial about training at RobZFitness.

Exercise: The Ultimate Anti-Aging Pill

Anti-aging health care is a new field, which due to the increase in aging population, will influence human life for generations to come. Chiropractors are often the first health care professional a patient will visit with early signs of aging, such as stiff arthritic joints or aching backs. The evolution in anti-aging is perfect for the chiropractic patient, as they are already provided with adjustments, nutrition, exercise, and lifestyle changes.

One of the first recommendations is exercise. Many people assume that getting fatter, weaker and stiffer is inevitable with age. A growing body of research, however, suggests that much of the decline attributed to aging actually comes from being sedentary, and that regular exercise can help people remain healthy and independent as they get older.

An intriguing study documenting the “anti-aging” effect of physical activity comes from the adult exercise research program at the University of Nevada at Las Vegas, where exercise physiologists collected data on nearly 1,000 adults who have undertaken regular exercise programs. The results show a dramatic decrease in the age drop that occurs in the normal population that does not exercise.

As many gerontologists and researchers have found, exercise is the closest thing to an anti-aging pill that exists. People who are physically fit, eat a healthy, balanced diet and take nutritional supplements can measure out to be 10 to 20 years younger biologically than their chronological age. This is what wellness is all about. A well person can be free from mental and physical disease and degeneration for years longer than an unhealthy individual. Exercise is an extremely important part of achieving this “wellness”.

The health-related benefits of exercise are:

· Improves immune system functioning.

· Weight loss

· Helps in the management of stress.

· Improves quality of sleep.

· Improves body posture.

· Reduces anxiety.

· Helps improve short-term memory.

· Helps alleviate depression.

· Helps alleviate low back pain.

· Improves mental alertness and reaction time.

· Improves physical appearance.

· Improves self-esteem.

· Decreases resting heart rate.

· Helps in relaxation.

· Sharpens dynamic vision and controls glaucoma.

· Reduces risk of developing Type II (non insulin dependent) diabetes.

· Assists in quitting smoking.

· Slows the rate of joint degeneration (osteoarthritis).

· Reduces risk of heart disease.

· Improves the body’s ability to use fat for energy during physical activity.

· Helps relieve the pain of tension headaches.

· Increases maximal oxygen uptake.

· Increases muscle strength.

· Helps preserve lean body tissue.

· Reduces risk of developing high blood pressure.

· Increases density and breaking strength of ligaments and tendons.

· Increases levels of HDL cholesterol and reduces LDL cholesterol.

· Reduces risk of developing colon cancer.

· Reduces risk of developing prostate cancer.

· Reduces risk of developing breast cancer.

· Reduces risk of developing stroke.

· Helps relieve constipation.

· Protects against “creeping obesity” — slow weight gain that occurs with age.

· Improves blood circulation, resulting in better functioning organs, including the brain.

· Increases productivity at work.

· Improves balance and coordination.

· Helps to retard bone loss as you age, thereby reducing your risk of developing osteoporosis.

· Improves general mood state.

· Helps in maintaining an independent lifestyle.

· Increases overall health awareness.

· Improves overall quality of life.

Anthony Albnao, Jr., D.C.

Albano Chiropractic Center, LLC

“Be Your Best”

2503 Hwy 60 East Valrico, Florida 33594

813-654-8400 · www.albnaochiro.com · dra@albnaochiro.com

America’s Worst Breakfast Foods

By David Zinczenko, with Matt Goulding

September 17, 2008

It’s hard to overestimate the importance of eating breakfast. Studies show that people who take time for a morning meal consume fewer calories over the course of the day, have stronger cognitive skills, and are 30 percent less likely to be overweight or obese Beyond that, people who skip breakfast are more likely to drink alcohol and smoke, and they’re less likely to exercise.

But just because breakfast is the most important meal of the day doesn’t grant you permission to go into a feeding frenzy. But that’s exactly what many of the country’s most popular breakfast joints are setting you up for, by peddling fatty scrambles, misguided muffins, and pancakes that look like manhole covers.

These foods are loaded with unhealthy fats, added sugars, and refined carbohydrates, which catapult your blood sugar, sap your energy levels, and tell your body to store fat.

To help you avoid the morning mishaps, we searched out the good, the bad, and the greasy, and uncovered some of the worst breakfast foods in America. We’ve presented a sampling of the worst offenders below. It’s like a lineup down at the local police station, except in this case, they’re all guilty as charged.

Worst Side Dish
Burger King Hash Browns (large)
620 calories
40 g fat (11 g saturated; 13 g trans)
1,200 mg sodium
60 g carbs

Yes, you’re ingesting more than a meal’s worth of calories from a side dish, but the real cause for concern here is that these little potato cakes pack seven times more trans fats than you’re supposed to eat all day! Until BK learns to cut out the partially hydrogenated oils, avoid encounters with potatoes of any kind at that fatty food joint.

Eat This Instead!
Burger King Egg & Cheese Croissan’wich
300 calories
17 g fat (6 g saturated; 2 g trans)
740 mg sodium
26 g carbs

Worst Breakfast Sandwich
Hardee’s Monster Biscuit
710 calories
51 g fat (17 g saturated)
2,250 mg sodium
37 g carbohydrates

When they say “Monster,” they mean it. This 700-calorie behemoth should be enough to scare anyone: It contains nearly a full day’s worth of sodium and saturated fat. Instead try the Sunrise Croissant with Bacon. It’s not exactly diet-friendly, but if you’re stuck at Hardee’s, it’s a way to escape without too much damage.

Eat This Instead!
Hardee’s Sunrise Croissant with Bacon
450 calories
29 g fat (12 g saturated)
900 mg sodium
28 g carbs

Worst Kids Meal
Denny’s Big Dipper French Toastix with margarine and syrup
770 calories
71 g fat (13 g saturated)
107 g carbs

As important as it is for mom and dad to eat a good breakfast each morning, it’s even more critical that their kids do. After all, breakfast affects their energy levels, metabolism, and performance in school. Better think twice before feeding them these dubious little sticks. For more healthy kids’ choices, check out Eat This, Not That! for Kids.

Eat This Instead!
Kid’s D-Zone Smiley Alien Hotcakes
340 calories
12 g fat (5 g saturated)
49 g carbs

Worst Pastry
Cinnabon Classic Cinnamon Roll
813 calories
32 g fat (5 g trans fat)
117 g carbs

You wouldn’t start your day with three brownies, would you? As far as your body knows, that’s exactly what you’ll be doing if you wake up with this cinnamon-swirled disaster area. In fact, because Cinnabon offers no healthy alternatives, you’ll have to  invite friends (or enemies?) to share the risky roll, or steer clear of Cinnabon altogether.

Worst Smoothie
Smoothie King Grape Expectations II (40 oz.)
1,102 calories
256 g sugars
740 mg sodium

Why Smoothie King would even offer a 40 oz. serving size is beyond us. With more than half the calories you need in a day and the sugar equivalent of 12 Haagen Dasz ice cream bars, this “drink” should be renamed “diabetes in a glass.” Just goes to show you the importance of drinking responsibly.

Drink This Instead!
Smoothie King Low Carb Strawberry Smoothie (20 oz.)
268 calories
3 g sugars
176 mg sodium

Worst Combo Meal
McDonald’s Deluxe Breakfast
1,360 calories
64 g fat (22 g saturated)
2,325 mg sodium
160 g carbs
49 g sugars

With four vehicles for refined carbohydrates (biscuit, hash browns, hotcakes, syrup), this “deluxe” disaster will send your blood sugar soaring. Why blow nearly an entire day’s calories under the arches, when a perfectly satisfying Egg McMuffin will save you more than 1,000 calories?

Eat This Instead!
McDonald’s Egg McMuffin with coffee
310 calories
12 g fat (5 g saturated)
820 mg sodium
30 g carbs
3 g sugars

Worst Omelet
IHOP Big Steak Omelet
1,490 calories
(No additional nutrition information available)

IHOP doesn’t provide nutritional information aside from calorie counts, but with a boatload of steak, a bucket of cheese, and handfuls of hash browns, this omelet’s fat and sodium numbers are surely just as appalling.

Eat This Instead!
IHOP For Me Garden Scramble
440 calories

The Worst Breakfast in America
Bob Evans Stacked and Stuffed Caramel Banana Pecan Hotcakes
1,543 calories
77 g fat (26 g saturated; 9 g trans)
2,259 mg sodium
198 g carbs
109 g sugars

It’s not a good sign when it takes you nearly five seconds to spit out the name of your breakfast. This bad boy packs in more than 75 percent of your calories for the day, along with more sugar and fat than nine glazed Dunkin’ Donuts, and nearly as much sodium as five Bloody Marys.

Eat This Instead!
3 Scrambled Egg Beaters with 2 slices of bacon and fresh fruit
314 calories
19.5 g fat (5 g saturated)
700 mg sodium
21 g carbs
18 g sugars

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**FREE** Body Fat Tests

Title: **FREE** Body Fat Tests
Location: RobZFitness
Start Time: 09:00
Date: 2008-12-19
End Time: 10:00

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