Crown Point Boot Camp: Say Goodbye to Flu Season

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Every year when Winter rolls around, you’ve probably noticed the glut of commercials for cold and flu medicines that promise to put an end to the coughing, sneezing, headaches, stuffiness and more that comes with being sick.

Most of us just chalk it up to being “that” time of year.

But the truth is, there’s a very good reason why Winter coincides with greater chances of being sick with the flu or a similar illness.

As it turns out, a vitamin D deficiency is the culprit.

And when you stop and think about it, it makes total sense.

As Winter progresses, the daylight hours become shorter and shorter. Combine that with the fact that most people try and stay indoors to keep warm, and you’ve got the perfect recipe for a vitamin D deficiency.

That’s because your body makes the vitamin D it needs with the sunlight that hits your skin when you’re outside.

A study published in the journal Epidiemology and Infection found that there is a direct correlation between the lack of vitamin D most people experience during winter and coming down with a cold. [1]

The researchers stated, “We conclude that vitamin D, or lack of it… [is the] seasonal stimulus [for illness].”

Another study, published in the 2009 edition of the journal Archives of Internal Medicine discovered that a vitamin D deficiency is responsible for many upper-respiratory tract infections. [2]

And that’s just the proverbial tip of the iceberg when it comes to research linking vitamin D deficiency to getting sick.

For example, one Dutch study found that children with the least sun exposure were twice as likely to develop a cough and three times as likely to develop a runny nose, compared to children who got plenty of sun. [3]

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Another Russian study stimulated vitamin D production in athletes. They did this with sun lamps that gave off UV rays.

The result?

The athletes experienced 50% LESS respiratory infections and had less days missed due to illness. [4]

And while I don’t have to space here to tell you about ALL the neat vitamin D studies I’ve found, I’ll leave you with one more.

In 1994, a study published in the Journal of Tropical Pediatrics, investigated the effects of high-dosage vitamin D supplementation on children.

The researchers gave 27 children (ages 3-12) 60.000 iu of vitamin D per week. They did this over the course of six weeks.

Also, you should know that these children all had a history of frequent respiratory infections.

By the time the study ended, NONE of the children developed respiratory infections. [5]

Dr. Rehman, the study’s lead author, stated, “infections were fully controlled and no recurrences were reported for six months.”

That’s simply amazing when you think about it!

So save your money this Winter. Instead of going out there and getting cold medicines, get some sun… well, that is if you’re lucky enough to live in a warmer climate.

http://www.sxc.hu

Otherwise, stock up on vitamin D!

The kind of vitamin D you want to take is important. Choose a supplement that contains vitamin D3 (cholecalciferol).

As far as how much, research indicates you may need as much as 5,000 – 8,000 iu to get the protective, immune-boosting effects.

Oh and by the way, if you’re serious about taking your health and fitness to the next level for the New Year, why not take advantage of your FREE Fitness Consultation? (an $87 value)

During this consult, you’ll receive detailed information on how to get fit and trim that’s tailored to YOUR body.

There’s no obligation and it’s totally and completely free. To sign up,click here

References:

1. Cannell JJ, Vieth R, Umhau JC, Holick MF, Grant WB, Madronich S, Garland CF, Giovannucci E.”Epidemic influenza and vitamin D.”Epidemiol Infect. 2006 Dec;134(6):1129-40. Epub 2006 Sep 7.

2. Ginde AA, Mansbach JM, Camargo CA Jr.”Association between serum 25-hydroxyvitamin D level and upper respiratory tract infection in the Third National Health and Nutrition Examination Survey.” Arch Intern Med. 2009 Feb 23;169(4):384-90.

3. Photodermatol Photoimmunol Photomed. 2004 Oct;20(5):270-1.

4. Vopr Kurortol Fizioter Lech Fiz Kult. 1990 May-Jun;(3):30-3.

5. J Trop Pediatr. 1994 Feb;40(1):58.

Crown Point Boot Camp: How to Lose Up to 28 Pounds by Doing Nothing?

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I’m not one for hype, but I just had to tell you about research I’ve come across on a particular supplement.

It’s a West African herb and so far it’s showing some VERY promising results when it comes to reaching a healthy weight.

What is it?

Irvingia Gabonensis.

You probably haven’t heard about it. Which is weird because you’d think the media would be all OVER it. At any rate, here is the study I came across…

It was published in the journal Lipids in Health and Disease. [1]

Researchers recruited both overweight and obese people to participate in the study. They were divided into two groups.

The first group supplemented with 150mg of Irvingia twice a day.

The second group was given a placebo.

Here’s the cool part:

Both groups maintained the SAME diet and amount of physical exercise.

The study lasted ten weeks and at the start of the study, researchers measured starting body weight and the following BASELINE blood levels:

1. Total Cholesterol (both LDL and HDL)
2. Fasting Glucose
3. Leptin
4. Adiponectin
5. C-reactive protein

So what happened?

The group taking the Irvingia supplement twice a day lost 28 pounds of body weight!

The placebo group only lost 1 measly pound.

And hang onto your hat… because the Irvingia group’s ending blood tests were just as amazing.

Fasting glucose DROPPED by a whopping 22%… total cholesterol DOWN 26%… LDL (“bad”) cholesterol REDUCED by 27%…C-reactive protein PLUMMETED by 52%.

All in less than 3 months! That’s pretty incredible for a single herb.

More human studies need to be done, to be sure. But so far, it looks very promising.

For example, another study investigated the effect of Irvingia on rats that were made to have diabetes. One single oral dose of Irvingia lowered the rats’ plasma glucose just two hours after it was administered. [2]

And yet another double-blind human study recruited forty participants. Again, they were divided into two groups.

One received Irvingia while the other received a placebo. Both groups maintained their normal caloric intake.

After just 30 days, the Irvingia group lost a whopping 12.3 pounds. And just like in the other human study I told you about, the Irvingia group had SIGNIFICANT reductions in total cholesterol, LDL and triglycerides. [3]

You can most likely find Irvingia extract at your local heath food store. I’d suggest taking the amount used in the first study I mentioned, which is 150mg, twice daily.

One caveat: no matter how incredible a supplement is, don’t let that be an excuse to overeat or continue the bad habits that got you to where you are in the first place.

Taking Irvingia should only be used as an ADJUNCT to eating right and exercising, not as an excuse to let yourself eat all the junk you want and not move very much.

That would just be a recipe for disaster… and I don’t want that happening to you.

{End soapbox} :)

So that’s your “Halloween Treat” for this month.

Eat clean, train hard, enjoy the upcoming holiday and have some fun!

And by the way … if you’re serious about taking your overall health and fitness to the next level, why not take advantage of your FREE Fitness Consultation? (an $87 value)

During this consult, you’ll receive detailed information on how to get fit and trim that’s tailored to YOUR body.

There’s no obligation and it’s totally and completely free. To sign up, click here

References:

[1]Judith L Ngondi, et al. The use of a Cissus quadrangularis/Irvingia gabonensis combination in the management of weight loss: a double-blind placebo-controlled study. Lipids in Health and Disease 2008, 7:12

[2] Ngondi JL, Djiotsa EJ, Fossouo Z, Oben J. Hypoglycaemic effect of the methanol extract of irvingia gabonensis seeds on streptozotocin diabetic rats. Afr J Trad CAM. 2006 3:74–7.

[3] Judith L Ngondi, Julius E Oben* and Samuel R Minka. The effect of Irvingia gabonensis seeds on body weight and blood lipids of obese subjects in Cameroon. Lipids in Health and Disease 2005, 4:12 doi:10.1186/1476-511X-4-12

Crown Point Personal Trainers: Steer Clear of this Health Threat

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3 All-Natural “Superstars” That Will Help You Avoid One Of The Biggest Threats To Your Health

It’s one of the worst diseases you can develop — as it poses a real threat to your health and practically every vital organ in your body.

The Centers for Disease Control (CDC) estimates that as many as 79 million American’s are at the early stages of this disease.

I’m talking about diabetes.

As you probably already know, diabetes is a gateway to a whole world of trouble — including heart disease, blindness, poor circulation, and kidney failure.

Basically, diabetes develops when your body can no longer control high levels of sugar in your bloodstream.

Of course, the best thing you can do for your own health is to PREVENT diabetes in the first place.

Diet and exercise are crucial. It’s the first level of defense in keeping your sugar and insulin levels in check.

But you should also use at least one (or all three!) of these safe, all-natural, sugar-busting “superstars” –

1. Gymnema Sylvestre.

This plant comes from India. It’s been used by Ayurvedic healers for over 2,000 years! Studies have shown it can greatly lower your over blood sugar over the long term. You can find it at your local health food store.

2.Cinnamon.

You would probably never guess that cinnammon lowers your blood sugar, right? But it’s powerful sugar-busting properties were discovered by accident. Researchers were studying the effects of common foods on blood sugar levels. When subjects ate apple pie, their blood sugar actually lowered! The scientists were baffled and looked into it more. They finally narrowed apple pie’s sugar-lowering effects to the cinnamon. Try sprinkling cinnamon on oatmeal or on apples for a tasty treat.

Picture from: http://en.wikipedia.org/wiki/Fenugreek”]

[fenugreek

3. Fenugreek.

This seed is native to the mediterranean region, along with India and China. It helps stimulate the release of insulin in your body, which helps lower your overall blood sugar levels. This is one you’ll have to find at a health food store as well.

No question, diabetes can mess up your health big time. But eat right, workout, and take one or more of the all-natural “superstars” I’ve told you about here, and you’ll be golden!

And as always – If you’re serious about taking control of your health and fitness, then make sure you take advantage of your FREE Fitness Consultation (an $87 value).

During this consult, you’ll receive detailed information on how to get fit and trim that’s tailored to YOUR body.

There’s no obligation and it’s totally and completely free. To sign up, click here.

Crown Point Boot Camp: Skipping This Could Mean More Cravings…

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Nothing can derail your best diet efforts faster than caving into a craving.

That’s why the more you learn about what causes them and what you can do to ward them off – the better off you’ll be.

Recent research suggests that skipping one important meal can cause you to cave into cravings throughout the rest of the day.

Can you guess what that one meal is? (I’ll wait…)

Breakfast!

Now before I give you the details of the study, it’s important you understand what causes cravings in the first place.

Psychological factors aside, the primary “driver” behind cravings is the hormone ghrelin.

High levels of ghrelin in your stomach tell your brain to be HUNGRY. When ghrelin levels are high, we tend to overeat because we can’t seem to get enough.

Likewise, when ghrelin levels are low, we feel satisfied. Similar to how you feel AFTER you’ve indulged in the food you were craving.

So in this study, researchers recruited healthy individuals who were NOT obese.

Here’s how they set up the experiment.

Participants were asked to come into the lab on three separate mornings.

Each time, they were say in front of a display that contained pictures of fatty foods (think cake, chocolate, burgers, pizza, etc) or healthy foods (veggies, salads, fish, etc.) Then, as they looked at each picture they had to rate how appealing that food looked to them.

Now here’s where it gets interesting…

One third of the participants were asked to eat breakfast before arriving. Once they were at the lab they were injected with a saltwater (placebo) solution 40 minutes before they looked at the screen with the high calorie and low calorie foods.

Another third of the participants were asked to skip breakfast before arriving at the lab. They were still given the saltwater solution 40 minutes before looking at the food pictures.

The final third of the participants were asked to eat breakfast before showing up. However THIS time they injected them with the hormone ghrelin 40 minutes before looking at the photos.

To keep everything controlled, the researchers did not know whether they were injecting the subjects with saltwater or ghrelin. Also, the subjects weren’t told whether the injection was saltwater or ghrelin.

So what did the researchers find out?

For starters, when subjects had breakfast and were injected with the saltwater they preferred the low calorie foods.

When subjects skipped breakfast and were injected with saltwater, they preferred that fatty foods.

And for the kicker -

When they ATE breakfast and were injected with ghrelin, they found the high-calorie (fatty) foods more appetizing.

The lesson to be learned?

DON’T skip breakfast. Doing so may be the equivalent of injecting yourself with the “hunger” hormone ghrelin. And that means more cravings throughout the day.

And by the way … if you’re serious about taking your health and fitness to the next level, why not take advantage of your FREE Fitness Consultation? (an $87 value)

During this consult, you’ll receive detailed information on how to get fit and trim that’s tailored to YOUR body.

There’s no obligation and it’s totally and completely free. To sign up,
click here

Crown Point Boot Camp: Eat Yourself Thin, Pork Tenderloin alla Napoli

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Eat Yourself Thin

Pork Tenderloin alla Napoli
(Serves Six)

1 tablespoon olive oil
2 (3/4 pound) pork tenderloins
2 Roma (plum) tomatoes, seeded and chopped
1/4 cup chopped green olives
1/4 cup dry white wine
1 teaspoon chopped fresh rosemary
2 cloves garlic, minced
1/2 teaspoon salt
1/4 teaspoon pepper
1/2 cup heavy cream

1. Preheat oven to 400 degrees F (200 degrees C). Heat the oil in a cast iron skillet over medium-high heat. Brown pork on all sides in the skillet.

2. Mix the tomatoes, olives, wine, rosemary and garlic in a bowl. Pour over the pork. Season with salt and pepper.

3. Place the skillet with pork in the preheated oven, and bake 30 minutes, to a minimum internal temperature of 160 degrees F (72 degrees C).

4. Remove pork from skillet, leaving remaining tomato mixture and juices. Place skillet over medium heat, and gradually mix in the cream. Stirring constantly, bring to a boil. Reduce heat to low, and continue cooking 5 minutes, until thickened. Slice pork, and drizzle with the cream sauce to serve.

Prep: 15 mins
Cook: 40 mins
Ready: 55 mins

Amount Per Serving – Calories:207 / Total Fat:13g / Cholesterol: 76mg / Sodium:381mg / Total Carbs:2.1g / Dietary Fiber: 0.4g / Protein 18g

Recipe and Photo from AllRecipes.com.

Crown Point Boot Camp: Use these “Diet” Tricks to Banish Cravings and Stay on Track

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One of the hardest parts of following a nutrition program and trying to get fit is dealing with cravings.

For most people, a craving can lead them to ‘falling off the wagon.’

That’s why it’s so crucial to learn different strategies that can help when that strong craving strikes.

Here are 4 things you can do:

Drink water
More often than not, being thirsty can be mistaken for hunger or for a craving. So next time you get a craving, drink 2 tall glasses of water. Wait 10 – 15 minutes and then see how you feel.

Snack on protein

If you ever get cravings at night, this can help. Next time you’re craving sweets or feel like eating something “bad” for you, have some protein. Maybe some turkey breast, chicken breast, or some lean deli cuts. Protein is not only nutritious, but also helps increase your leptin levels, which is the hormone responsible for telling your brain to give you that “full” feeling.

Drink green tea

Numerous studies have been done on the positive effects of green tea and your body’s metabolism. Not only does it act as a metabolism booster, but studies show it may also help curb your appetite. 1 – 2 cups whenever you’re craving sweets or fatty foods can help.

Eat more fruit

If you’re the kind of person who has those terrible “sweets cravings” pay special attention. Eating a piece of fruit can satisfy that intense craving. What’s more, fruit is chock-full of nutrients and antioxidants that are good for you. Make sure to choose fruit that’s low on the glycemic index and glycemic load scale. Good choices are apples, red grapes, kiwi fruit, and blueberries.

So there you have it. Next time you get one of those strong cravings, pick one or more of these tips to follow.

You’ll be glad you did. Not only will it keep you from “cheating” but it’ll also help give your body the nutrition it needs to stay healthy and fit.

Little tips like these are what separates those who are successful at making their fitness goals come true and those who don’t.

That’s why if you haven’t already, you might want to consider taking advantage of your FREE fitness consultation (normally $87).

During the consult, you’ll get those little tips and tricks — tailored to YOUR body — that’ll help you achieve your goals sooner than later.

There’s no obligation, and you’ll receive actionable advice you can use right away to put you on the path to a new, healthy and fit YOU!

To get started, click here.

How to Slash Up To 5 1/2 Years Off Your Brain’s “Age!”

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You probably already know that exercise and proper diet keeps your body “young.”

But did you know you can also keep your mind young (quite literally)?

In fact, I’ve just come across a study that suggests you can reverse your brain’s age… by up to 5.5 years!

The study, published in the prestigious British medical journal The Lancet, set out to find if folic acid could affect mental performance.[1]

Dutch researchers took 818 participants aged 50 – 70 and split them into two groups.

One group received 800 mcg of folic acid daily for three years

The second group received a placebo.

At the start of the study, all of the participants were given a battery of memory tests to measure cognitive performance.

So what happened?

The group that took folic acid showed a HUGE improvement on the standardized memory tests given at the end of the study. In fact, they did so well that they knocked 5 1/2 years off their ages when it came to their test performance.

And that was the AVERAGE. Some folks erased even more years on their mental “age.”

Bottom line: If you want to keep your memory sharp, seriously consider supplementing with 800 mcg of folic acid daily.

You can find it at most grocery and health food store.
In the end, keeping your brain healthy should be just as important as keeping the rest of your body in tip top shape.

This is especially true if you’re nearing your 50s.

It’s estimated that anywhere from 50-75 percent of Americans over 50 complain of mild memory problems.

And as the baby boomer generation continues to age, it’s expected that around 7.7 million will develop life-threatening mental decline (diseases like dementia and Alzheimer’s).

So do everything you can to keep both your body AND mind in great shape.

As for brain health, in addition to taking folic acid, you can start walking regularly. A study in The Proceedings of the National Academy of Sciences suggests that walking just 40 minutes, 3 times a week can expand the size of your hippocampus – an area of the brain that’s heavily responsible for your memory.[2]

And, start drinking more green tea. A study published in the Journal of Nutrition found that the polyphenols in green tea can help prevent Alzheimer’s disease by stopping the formation of beta-amyloid proteins (one of the toxic proteins believed to play a role in the development of Alzheimer’s.)[3]

Follow the tips I’ve given you here today, and you’ll be on the path to having a sharp memory and a healthy brain for years to come!

And by the way … if you’re serious about taking your overall health and fitness to the next level, why not take advantage of your FREE Fitness Consultation? (an $87 value)

During this consult, you’ll receive detailed information on how to get fit and trim that’s tailored to YOUR body.

There’s no obligation and it’s totally and completely free. To sign up, click here

References:

[1] Durga, Jane, et al.”Effect of 3-year folic acid supplementation on cognitive function in older adults in the FACIT trial: a randomised, double blind, controlled trial”The Lancet, Vol.369, Issue 9557, Pg.208 – 216, Jan. 2007

[2] Erickson, Kirk, et al.”Exercise training increases size of hippocampus and improves memory” PNAS, Jan. 31, 2011

[3] Green tea (-)-epigallocatechin-3-gallate inhibits beta-amyloid-induced cognitive dysfunction through modification of secretase activity via inhibition of ERK and NF-kappaB pathways in mice.Lee JW, Lee YK, Ban JO, Ha TY, Yun YP, Han SB, Oh KW, Hong JT. J Nutr. 2009 Oct;139(10):1987-93. Epub 2009 Aug 5.

Avoid This Common Diet Mistake from Crown Point Personal Trainers

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You hear it all the time …

“To eat healthy, you need to stay away from fat.”

This couldn’t be further from the truth. In fact, if you want to lose weight, keep it off, and look great year-round, you’ve got to eat fat. The truth is your body NEEDS fat to survive (About 66% of your brain is made up of fat!).

But there is a catch –

You can’t just eat any kind of fat. You’ve got to eat more healthy fats. See, there are “good” fats and “bad” fats.
Bad fats make you sick. Good fats heal your body, protect your heart, reduce inflammation and boost your metabolism.

So what foods contain good fats?

Mainly, it’s any food that’s rich in omega-3 fatty acids and oleic acid.

Here are a few you can start putting into your diet today:

Almonds — great to snack on and good source of omega 3.

Avocados — high in heart-healthy oleic acid.

Egg yolks — despite what you’ve heard, eggs (including the yolk) are good for you! They’re rich in omega-3′s, contain the full spectrum of amino acids, and have plenty of vitamins your body needs.

Grass-fed beef – Beef that’s been grass-fed is very high on omega 3 fats, which are incredibly good for you.

Fish — make sure it’s wild-caught, to avoid mercury contamination, among other things. Wild-caught salmon is a great choice.

Walnuts — another great choice for snacking.

In addition to these, use healthy oils as salad dressings whenever possible. Good choices include extra virgin olive oil and Sacha Inchi oil.

So there you go. You have permission to eat more fat. But make sure it’s the good stuff.

And as with everything, don’t over do it. Even though good fats are healthy, they’re still high in calories. Aim for 50 – 80 grams of good fat per day, depending on your calorie requirements.

Good nutrition accounts for 80% of your fat loss success. The other 20% is knowing how to workout properly and effectively for your body type.

That’s why if you haven’t already, I highly recommend you take advantage of your FREE Fitness Consultation (normally $87).

During this consultation, you’ll receive detailed nutrition and workout advice that’s specific to YOUR body and metabolism.

What’s more, you’ll get actionable tips you can use right away to put you on the path to a healthy, slim and fit YOU!

To get started today,click here.

Why Your “Gut” Could Be Key To Losing Extra Fat by Crown Point Personal Trainers

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Who knew?

Recent research suggests your “gut” could play a role in helping you lose that stubborn belly fat.

(Ironic, I know!)

How’s this possible? Well, it’s all thanks to the “inner ecosystem” that lives in your body.

We’ve known about the “good” and “bad” bacteria that can thrive in our digestive systems. But here’s what we didn’t know…

“Good bacteria,” also known as probiotics, can help burn off abdominal fat. This is as close to “spot reducing” as you can get!

The study, published in the European Journal of Clinical Nutrition, studied the effects of probiotics on 87 overweight participants.1

One group drank 200 grams of milk with a probiotic supplement.

The second group drank 200 grams of milk with nothing else.

This was done daily, over the course of 12 weeks.

The results?

The milk-with-probiotics group lost nearly five percent of their abdominal fat!

But it doesn’t stop there… they also lost over three percent of their subcutaneous fat (the fat that’s just underneath the skin).

The control group that did not supplement with probiotics had no significant change in bodyweight or fat loss.

Pretty amazing, right!?

This supports another very recent study that suggests probiotics can be helpful in fighting obesity overall.

Researchers from Lund University in Sweden explored the effects of lactic acid bacteria on rats given a high-calorie diet.2

One group of rats were given the lactic acid bacterium from the uterus and into adulthood.

The second group did not receive the bacterium.

Both groups ate the SAME amount of food.

Those that got the bacterium weighed significantly less than those that didn’t.

So how can you get some “good” fat-fighting bacteria into YOUR gut?

Here are a few tips:

1. Stay away from sugar and fructose.

Sugar serves as fuel for the growth of bad baceteria, yeast and fungi. All the kinds of wrong things you DON’T want growing inside you.

2. Eat more fermented foods.

Anything pickled is a good bet, like cabbage or cucumbers.

3. Natto.

This is a popular Japanese dish. It’s fermented soy beans and it’s rich in “good” bacteria.

Photo from http://users.sa.chariot.net.au/~dna/kefirpage.html

4. Probiotic supplement.

This is another option if you don’t like eating fermented foods. You can easily find this at your local health food store.

And by the way … if you’re serious about taking your health and fitness to the next level, why not take advantage of your FREE Fitness Consultation? (an $87 value)

During this consult, you’ll receive detailed information on how to get fit and trim that’s tailored to YOUR body.

There’s no obligation and it’s totally and completely free. To sign up, click here

References:

1. Kadooka Y, Sato M, Imaizumi K, Ogawa A, Ikuyama K, Akai Y, Okano M, Kagoshima M, Tsuchida T., “Regulation of abdominal adiposity by probiotics (Lactobacillus gasseri SBT2055) in adults with obese tendencies in a randomized controlled trial”.Eur J Clin Nutr. 2010 Jun;64(6):636-43. Epub 2010 Mar 10.

2. Karlsson CL, Molin G, Fåk F, Johansson Hagslätt ML, Jakesevic M, Håkansson A, Jeppsson B, Weström B, Ahrné S.”Effects on weight gain and gut microbiota in rats given bacterial supplements and a high-energy-dense diet from fetal life through to 6 months of age.”Br J Nutr. 2011 Mar 30:1-9.

Lose Those Last 10 Pounds With This Simple Diet “Trick” with Crown Point Personal Trainers

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Lose Those Last 10 Pounds With This Simple Diet “Trick”

Everyone faces it at one time or another…

The dreaded fat-loss plateau. That’s when things are going great, you’re making progress and then BAM! — your body leaves you scratching your head, wondering why it won’t budge that last little bit.

Today, I’d like to give you a fun little “trick” that works with your body’s biochemistry. This trick helps get your body moving in the direction you want it to… a fitter, trimmer YOU!

Ready to say goodbye to those last 10 or so stubborn pounds that won’t come off?

Great. Let’s get started… [Read more...]

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