Dean Callis Personal Training

Instead of a big piece of carrot cake, try this smoothie instead: carrot juice, almond milk, Greek yogurt, honey, cinnamon, nutmeg, frozen banana, ice, flax.

Okinawa is one of the Ryukyu islands south of Japan. Since 1976 the Japanese Ministry of Health has been studying older Okinawan’s, hoping to unlock the secrets of their amazing good health. What’s most interesting about them is that they have the longest disability-free life expectancy in the world. Okinawa boasts the highest percentage of centenarians anywhere in the world. Heart disease rates are low and there are 80% fewer heart attacks in Okinawa and Okinawan’s who have had heart attacks are more likely to survive compared to the rest of the world. Breast and prostate cancer are so rare as to be unheard of among the older population. Obesity is also equally as rare.

The average Okinawan citizen consumes at least seven servings of vegetables daily, and an equal number of grains (in the form of noodles, bread, and rice many of them whole grains). Add to this two to four servings of fruit, plus tofu and other forms of soy, green tea, seaweed, and fish rich in omega-3’s (three times weekly). Sweet potatoes, bean sprouts, onions, and green peppers are prominent in the diet. Vegetables, grains, and fruits make up 72% of the diet by weight. Soy and seaweed provide another 14%. Meat, poultry, and eggs account for just 3% of the diet, fish about 11%. The emphasis is on dark green vegetables rich in calcium (Okinawan’s like other Japanese people, don’t eat much dairy). Okinawan’s do drink alcohol, but women usually stick to one drink a day, while men average twice that. Moderation is the key.

The Okinawan people are far from sedentary. Most practice martial arts and traditional Okinawan dance. They garden, they walk. They even work at the ground old age of 100, they look lean and healthy. Furthermore, they live comfortably and share the same spiritual and religious values, and the status of women is high. The health-care system is good and covers everybody.

In short, the average Okinawan’s diet is far richer in complex carbohydrates and plant-based foods, and lower in fat, than the average western diet. (It’s the complete reverse from low-carbohydrate ‘FAD WESTERN DIETS’ like the Atkins diet and so on which people in the west follow more than ever.)

So you decide which one would you follow A WESTERN FAD Diet or The OKINAWAN Diet?

Dean Callis Personal Training London 

Any questions regarding this article please feel free to contact us at deancallispt@gmail.com 

A study published in the Journal of the American College of Nutrition determined that “an egg the first thing each morning could help with limiting calorie intake throughout the day.” The study also reported that “leucine, an essential amino acid that is found in high quality protein such as eggs, most likely gives a weight loss advantage when dieting by helping to decrease loss of lean tissue, increase loss of body fat, as well as stabilize blood glucose levels within the body.”

The researchers also discovered that “increasing high quality protein within the diet, such as that present in eggs, dairy products and also meats, gives a metabolic advantage as a result of high content of the amino acid leucine.” As reported by the researchers, “both the quantity of high quality protein eaten, and also the time of day it’s eaten, could play a crucial role in losing weight. Eating more foods rich in protein such as eggs as well as restricting carbohydrates will help burn body fat plus control hunger and cravings, resulting in weight loss.” The study also shows that “greater consumption of high quality protein at breakfast time, in particular eggs, could be vital for the weight loss benefit of a higher protein diet.”

To back the previous research up by the Journal of the American College of Nutrition, another study in 2007 revealed that “overweight and obese women that consumed  two eggs at breakfast daily for 5 days per week or more for 2 months, within a low fat diet which has a 1,000 calorie deficit, shed 65 % more weight, had 83 % more reductions in waist circumference and also reported increased improvements in levels of energy than their dieting counterparts that ate a bagel breakfast of the identical calories.”

The quality of egg protein is the highest of any whole food product. The fact is, the protein in eggs is so effectively absorbed and made use of by the body that it’s regarded as the standard with which all the other dietary protein is assessed. On a scale referred to as biological value, the rank of eggs is 100; the rank of milk is 93; the rank of beef and fish is 75; and the rank of poultry is 72. 

So my advice to you weather your looking to gain weight or lose weight is ditch the artificial protein shakes and consume more EGGS at breakfast time!!!

Dean Callis Personal Training London 

Why You Should Think Before You Eat

Monday’s Gym Challenge 

Repeat For 15 Minutes:

20 Seconds of Pullups 

20 Seconds of Situps 

20 Seconds of Squats

REMEMBER “PAIN IS WEAKNESS LEAVING THE BODY”

Dean Callis Personal Training Company London 

For many healthy people out there Diet Coke is treated as ‘Empty Calories’ compared to the traditional office cake that might appear in your work office from time to time. 

But why do so many people view Diet Coke as a ‘GUILT FREE’ treat?

While drinking Diet Coke seems healthy and o.k enough to some people (while watching the handsome guy on the T.V advert) an alarming number of studies show the complete opposite. 

If you didn’t know already Diet Coke contains an ingredient called Aspartame which is basically toxic to your nervous system. Last year Dr. Helen Hazuda professor of medicine at the University of Texas Health Science Center at San Antonio found “Diet Coke may well be free of calories, but not of consequences”

Before you even think of opening that next can of Diet Coke, think about these consequences: 

1. BAD SKIN: Diet Coke lowers your pH levels, which can cause acne, and make your skin look lifeless. We need a high level of alkalinity for our bodies to be healthy and expressed in our glowing complexion, explains Dr. Jeanette Graf, author of Stop Aging, Start Living: The Revolutionary 2-Week pH Diet. As Dr. Graf told us recently, “If there’s one thing you should never consume, it’s soda. Soda is an extreme acid-forming substance which will lower your pH level dramatically.”

2. MOOD CHANGES: The mood and food connection is ever rising, and Aspartame in Diet Coke can really effect people with anxiety, depression, and bipolar disorder. Aspartame is also on an EPA list of potentially dangerous chemicals contributing to neurotoxicity, right under Arsenic. 

3. WEIGHT GAIN: Oh yes, we actually gain weight from Diet Coke. In two studies conducted by the School of Medicine at The University of Texas Health Science Center San Antonio, those “who said they consumed two or more diet cokes a day, experienced waist circumference increases that were 500% greater than those who were non-users of diet coke.”

4. DIABETES & HEART DISEASE: When waist circumference  increases, this contributes to diabetes and heart disease, which a 2010 study in the Journal of General Internal Medicine confirmed.

5. SLUGGISH KIDNEYS: Diet Coke may also interfere with the kidneys, found the Harvard Nurse’s Study, which reported a 30% drop in kidney function with just two servings of Diet Coke each day.

6. ASPARTAME & THE CANCER LINK: Aspartame is “generally recognized as safe” by the FDA in America while substantial data has shown it’s link to cancer. The Center for Science in the Public Interest (CSPI) cautions against Aspartame because it’s poorly tested, and contains three well recognised neurotoxins. Aspartame was found to increase cancer risk if exposure begins in the womb, reported a study at the Cesare Maltoni Cancer Research Center. And various studies have linked lymphoma and tumors in rats. They don;’t tell you that on the advert!! 

STILL TEMPTED BY THAT CAN OF DIET COKE??

If you drink on average two cans of Diet Coke a day, all we ask is for 6 weeks, bin the Diet Coke and replace it with water. After the six weeks email us at deancallispt@gmail.com and let us know of any changes? 

Until then Stay Healthy & Happy Training 

Dean Callis Personal Training Company London 

Fitness At Home

Foot Reflexology. massage the part of your foot that corresponds to the part of your body that hurts and it will slowly reduce and eventually get rid of pain.

Helps promote blood circulation to that particular part of the body.

Dean Callis Personal Training Company London 

SUMMER WORKOUT TIP: We ALL know that the lower stomach is one of the very hardest places to burn fat and tone. These are some terrific exercises to do in the morning and at night to burn those hard to tone areas! Do this every morning when you wake up, and every night before you sleep. I guarantee you’ll see results within a few weeks. To be used alongside a healthy balanced diet.

Any questions regarding this article feel free to contact us @ deancallispt@gmail.com

Until then happy training and stay motivated.

Dean Callis Personal Training London