Green Tea vs. Black Tea

Green Tea vs. Black Tea

Tea is said to be the most popular beverage in the world. It’s been consumed for thousands of years by millions, perhaps billions, of people.

Tea has also been shown to have many health benefits. And some of these benefits are thought to be related to tea’s antioxidant properties. These properties are from its flavonoids known as “catechins.” Flavonoids are anti-inflammatory and have a range of health benefits that I talk about in this post.

Green tea vs. black tea - What's the difference?

What do green and black teas have in common?

First of all, they both come from the camellia sinensis shrub that’s native to China and India. Green tea contains slightly more health-promoting flavonoids than black tea. How is this?

The difference lies in how they’re processed.

If the leaves are steamed or heated, this keeps them green. The heat stops oxidation from turning them black. Then they’re dried to preserve the color and flavonoids which are the antioxidants.

Hence you have green tea.

If the leaves are not heated, and are crushed and rolled, then they continue to oxidize until they’re dry. This oxidation uses up some of the flavonoids’ antioxidant power, so black teas have slightly less ability to combat free radicals than green tea does.

PRO TIP: Adding milk to your tea reduces the antioxidant ability.

Both green and black teas contain about half of the caffeine in coffee. That translates to about 20-45 mg per 8 oz cup.

Green tea vs. black tea - Health Benefits

Tea drinking, in general, seems to be associated with good health.

Heart health - For one thing, both green and black tea drinkers seem to have high levels of antioxidants in their blood compared with non-tea drinkers. Green and black tea drinkers also have lower risks of heart attacks and stroke. Drinking green tea, in particular, is associated with reduced triglycerides, total cholesterol, and LDL oxidation, all of which are risk factors for heart conditions.

Overall, drinkers of green and black tea seem to have a lower risk of heart problems. Green tea has also been shown to reduce risk factors (i.e., blood lipid levels) a bit more than black tea has.

Cancers - Antioxidants also reduce the risk of many cancers. Studies show that both green and black teas can reduce the risk of prostate cancer (the most common cancer in men). Also, green tea drinkers have a lowered risk of breast and colorectal cancers. Black tea is being researched for its potential to reduce the risk of ovarian cancer.

Overall, antioxidant flavonoids in tea seem to help reduce the risk of some different cancers. Green tea may have a slight edge over black tea, but both seem to be associated with lower cancer risk.

Diabetes - Both green and black teas can reduce the risk of developing type 2 diabetes. They also reduce diabetes risk factors, like elevated blood sugar levels and insulin resistance. For example, some studies have shown that both green and black teas can help reduce blood sugar levels. Other studies have shown that green tea can also improve insulin sensitivity.

Once again, green tea seems to have a slight edge over black tea, but both are blood sugar friendly (just don't overdo the sweetener).

Conclusion

Both green and black teas are from the same plant, but are processed differently. Green tea retains more of the beneficial antioxidants than black tea does; but both are associated with better health than non-tea drinkers.

Overall, both green and black teas are healthy drinks, and tea drinkers, in general, seem to have fewer health conditions than non-tea drinkers. Green tea seems to have a slight edge over black tea when it comes to measurable risk factors of some common diseases.

When you enjoy your tea, try to minimize or even eliminate adding milk and/or sweeteners; these reduce some of the health-promoting properties of tea.

I’d love to know: Are you a tea drinker? Which tea is your favorite? How do you like to enjoy it? Let me know in the comments below.

Recipe (Green tea): Matcha Energy Bites

Serves 6 (makes 12-18 bites)

1 cup shredded coconut, unsweetened
4 tbsp almond flour
1 tbsp matcha green tea

2 tbsp honey or maple syrup

1 tbsp coconut oil

Instructions

Add all ingredients into food processor and pulse until blended.

Shape into 1-1.5" balls.

Serve & enjoy!

Tip: If you use sweetened coconut, then you can eliminate the honey/maple syrup.

Dedicated To Your Success,

John Heary, CFT, SFN, PFTS, MMACC, CUSC, CCFT
Certified Fitness Trainer
Certified Specialist in Fitness Nutrition
Certified Physique and Figure Trainer Specialist
Certified Mixed Martial Arts Conditioning Coach
Certified Underground Strength Coach
Certified Fitranx Instructor

Certified TRX Instructor

Certified Corporate Fitness Trainer

Certified Spartan SGX Coach

Certified Weightlifting Performance Coach

(716) 545-4090

Orchard Park Fit Body Bootcamp Fanpage

www.OrchardParkFitBody.com

References:

https://www.health.harvard.edu/heart-health/brewing-evidence-for-teas-heart-benefits

http://www.precisionnutrition.com/what-you-should-know-about-tea

http://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-green-tea

http://www.healthline.com/health/know-your-teas-black-tea#benefits3

http://www.healthline.com/nutrition/matcha-green-tea

https://www.healthline.com/nutrition/caffeine-in-green-tea

https://www.health.harvard.edu/staying-healthy/tea-a-cup-of-good-health

https://nccih.nih.gov/health/tea

Mediterranean Diet 101

Mediterranean Diet 101

The Mediterranean diet is one of the most studied diets out there.

It's based on the traditional foods that people who lived around the Mediterranean Sea ate about 50 years ago. Back then, in the mid 20th century, researchers noted that people in Spain, Greece, and Italy lived longer and healthier than Americans. And they had lower levels of heart disease, the #1 killer.

So, they set out to find what was so healthy in this part of the world. And the research keeps coming in. And it’s pretty impressive.

Eating a Mediterranean diet is linked with

●     Less overweight and obesity (it's better than low-fat diets)

●     Better blood sugar control (for diabetes and metabolic syndrome)

●     Lower risk of heart disease and stroke (and blood markers like cholesterol and triglycerides)

●     Reduced risk of Parkinson's and Alzheimer's diseases

●     Fewer cancers (breast & colorectal)

●     Less premature death

Overall, it’s simply really good for you.

PRO TIP: Recent research even links the Mediterranean diet to better gut microbes! This makes sense when you feed your friendly gut microbes their favorite foods including fiber, fruit, and vegetables.

Here's another bonus: Many people who start eating a Mediterranean diet can stick with it long-term.

How’s that for a healthy whole-foods health-promoting not-so-restrictive diet?

What to eat and drink on a Mediterranean diet

The Mediterranean diet is chock full of healthy whole foods.

Foods like:

●     Fruits and vegetables

●     Nuts and seeds

●     Legumes

●     Whole grains

●     Fish and seafood

●     Extra virgin olive oil

●     Herbs and spices

These foods are full of vitamins, minerals, antioxidants, healthy fats, and fiber. And they’re often eaten in social settings where the food (and the company) is enjoyed.

The go-to beverage for the Mediterranean diet is water. Coffee and tea are also regularly consumed (without the addition of lots of cream and/or sugar). And yes, red wine (about 1 glass per day) is very commonly enjoyed.

Some foods and drinks that are eaten in moderation include:

●     Poultry

●     Eggs

●     Cheese and yogurt

Red meat, unfermented dairy (e.g., milk), butter, and salt are rarely consumed, if at all.

What to ditch on a Mediterranean diet

There are many foods and drinks that are not part of the Mediterranean diet. Not surprisingly, this includes many highly processed and unhealthy foods like:

●     Desserts

●     Processed meats

●     Sauces and gravies

●     Sugar-sweetened beverages or fruit juices

●     Refined grains and oils (including hydrogenated oils)

●     Too much salt

●     Added sugars

And if alcohol is a problem, you can also ditch the wine.

The Mediterranean diet also incorporates a different lifestyle. Some things to ditch are being too sedentary, eating alone, and being overly stressed.

Conclusion

The Mediterranean diet is a very healthy way of eating. It is a whole-foods diet based mainly focused on plant foods (fruits, vegetables, nuts, seeds, legumes, and whole grains). It also contains fish, olive oil, and herbs and spices.  The Mediterranean diet is high in vitamins, minerals, antioxidants, healthy fats, and fiber; all of which are health-boosting from your head to your heart… and the rest of your body.

Don't forget that health involves more than just food. The Mediterranean lifestyle also incorporates regular exercise, eating with people whom you care about, and overall enjoyment of life.

Do you think you could add or ditch certain foods to get closer to the Mediterranean diet? Do you have a favorite recipe that embodies this way of eating? I'd love to know! Add it to the comments below.

Recipe (Mediterranean): One Pan Roasted Dinner

Serves 4

4 cod fillets
2 handfuls asparagus, ends removed
1 cup black kalamata olives, drained
3 cloves garlic, thinly sliced lengthwise
4 handfuls cherry tomatoes, halved

3 tbsp olive oil, extra virgin2 tsp dried dill2 dashes freshly ground black pepper1 lemon, sliced

Instructions

Preheat oven to 450ºF and cover a baking sheet with parchment paper. Place the fillets in the middle of the pan. Add the asparagus, olives, garlic, and tomatoes around the fish.

Brush with olive oil and sprinkle with dill and pepper. Slice lemon and place one onto each fillet. Squeeze juice from the rest of the lemon onto the vegetables.Roast in the oven for 10-12 minutes. Check if fillets are opaque all the way through and flake easily with a fork. If not, then cook for another few minutes.

Serve & enjoy!

Tip: You can substitute another fish for the cod (e.g., salmon).

Dedicated To Your Success,

John Heary, CFT, SFN, PFTS, MMACC, CUSC, CCFT
Certified Fitness Trainer
Certified Specialist in Fitness Nutrition
Certified Physique and Figure Trainer Specialist
Certified Mixed Martial Arts Conditioning Coach
Certified Underground Strength Coach
Certified Fitranx Instructor

Certified TRX Instructor

Certified Corporate Fitness Trainer

Certified Spartan SGX Coach

Certified Weightlifting Performance Coach

(716) 545-4090

Orchard Park Fit Body Bootcamp Fanpage

www.OrchardParkFitBody.com

References:

https://www.cdc.gov/nchs/fastats/leading-causes-of-death.htm

https://medlineplus.gov/ency/patientinstructions/000110.htm

http://www.healthline.com/nutrition/mediterranean-diet-meal-plan

https://www.healthline.com/nutrition/5-studies-on-the-mediterranean-diet#section3

http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801v

http://www.medscape.com/viewarticle/866254

http://www.medscape.com/viewarticle/870593

Turmeric - Is it Really a Miracle Spice?

Turmeric - Is it Really a Miracle Spice?

Turmeric is a rhizome that grows under the ground like ginger. It has a rich, bright orange color and is used in many foods. Originally used in Southeast Asia, it’s a vital component for traditional curries. You can find dried powdered turmeric in the spice aisle of just about any grocery store. Sometimes they carry the fresh rhizome too (it looks like ginger root, but smaller).

Turmeric contains an amazing anti-inflammatory, antioxidant compound called "curcumin.” The amount of this bioactive compound is around 3-7% by weight of turmeric. Curcumin has been studied like crazy for its health benefits. Many of these studies test curcumin at up to 100x more than that of a traditional diet that includes turmeric.

Health benefits of curcumin

There are dozens of clinical studies using curcumin extract (which is way more concentrated than ground turmeric).

Curcumin is an anti-inflammatory compound. It fights inflammation at the molecular level. Some studies even show it can work as well as certain anti-inflammatory medications (but without the side effects).

Curcumin is an antioxidant compound. It can neutralize free radicals before they wreak havoc on our biomolecules. Curcumin also boosts our natural antioxidant enzymes.

These two functions of reducing inflammation and oxidation have amazing health benefits. Chronic inflammation plays a major role in so many conditions. Including heart disease, cancer, metabolic syndrome, dementia, mood disorders, arthritis pain, etc.

Curcumin has other amazing functions too:

●     Boosts our levels of "Brain-Derived Neurotrophic Factor" (like a natural growth hormone for your brain) which is great for brain health.

●     Improves “endothelial” function” (the inner lining of our blood vessels) which is great for heart health.

●     Reduces growth of cancer cells by reducing angiogenesis (growth of new blood vessels in tumors), metastasis ( the spread of cancer), and even contributes to the death of cancer cells.

Do you think these make turmeric deserve the “miracle spice” title?

How to get the most out of your turmeric

Curcumin is not easily absorbed by your gut. For one thing, it’s fat soluble. So, as with fat-soluble nutrients (like vitamins A, D, E, and K), you can increase absorption by eating it with a fat-containing meal.

The second trick to get the most out of your turmeric is eating it with pepper. Interestingly, a compound in black pepper (piperine) enhances absorption of curcumin, by a whopping 2,000%!

If you want the health benefits of curcumin, you need to get a larger dose of than just eating some turmeric; this is where supplements come in.

Before you take a curcumin supplement, take caution if you:

●     Are pregnant

●     Are taking anti-platelet medications or blood thinners

●     Have gallstones or a bile duct obstruction

●     Have stomach ulcers or excess stomach acid

Always read the label before taking a new supplement.

Conclusion

Turmeric is a delicious spice, and it’s “active ingredient” curcumin is a great health-booster.

Curcumin has anti-inflammatory and antioxidant properties which are great to bust chronic inflammation. It also has other amazing health benefits, like brain- and heart-boosting properties, and even cancer-fighting properties.

Curcumin supplements can be great for your health, but they're not for everyone. Check the label or speak with your practitioner before taking it.

I want to know: What’s your favorite turmeric recipe? Try my version of “golden milk,” and let me know in the comments below.

Recipe (turmeric): Golden Milk

Serves 2

1 cup canned coconut milk

1 cup hot water
1 ½ tsp turmeric, ground

¼ tsp cinnamon, ground
½ tsp honey

Instructions

Add all ingredients to a small saucepan. Whisk to combine.

Warm over medium heat, whisking frequently. Heat until hot, but not boiling.

Serve & enjoy!

Tip: You can substitute 2 cups of almond milk instead of the 1 cup coconut milk and 1 cup water.

Dedicated To Your Success,

John Heary, CFT, SFN, PFTS, MMACC, CUSC, CCFT
Certified Fitness Trainer
Certified Specialist in Fitness Nutrition
Certified Physique and Figure Trainer Specialist
Certified Mixed Martial Arts Conditioning Coach
Certified Underground Strength Coach
Certified Fitranx Instructor

Certified TRX Instructor

Certified Corporate Fitness Trainer

Certified Spartan SGX Coach

Certified Weightlifting Performance Coach

(716) 545-4090

Orchard Park Fit Body Bootcamp Fanpage

www.OrchardParkFitBody.com

References:

http://www.precisionnutrition.com/encyclopedia/food/turmeric/

https://authoritynutrition.com/top-10-evidence-based-health-benefits-of-turmeric/

https://examine.com/supplements/turmeric/

https://leesaklich.com/foods-vs-supps/foods-vs-supplements-the-turmeric-edition/

https://nutritionfacts.org/video/turmeric-curcumin-plants-vs-pills/

https://nutritionfacts.org/video/who-shouldnt-consume-curcumin-or-turmeric/

Weighted Jumping Lunges with John Heary

Weighted Jumping Lunges with John Heary

Lunges are a great all around exercise for the butt and legs.  They will strengthen and condition your glutes, quads, and hamstrings among other leg muscles as well.  You must maintain proper form and technique to prevent injury to your lower extremities in particular, the knee.  Do not let your knees travel past your toes.  This would cause undue stress to the knee that could possibly lead to an injury over time.  The progressions include adding weight to the lunge in the form of dumbbells, barbells, or a weighted vest.  A plyometric version of the lunge includes adding a jump.  Start with bodyweight and progress to a weighted vest over time.  John Heary is a certified personal trainer at Buffalo Personal Training & Orchard Park Fit Body Bootcamp.  Please contact him at 716-545-4090 if you need assistance with your fitness plan.

12 Proven Weight Loss tips

To successfully reach and maintain your fat loss goals, it is important to have a sound, science-backed approach. Here are 12 fat loss tips pulled from research papers and tested in real gyms. 

1. Eat More Protein

Protein is famous for its muscle building abilities but protein is also a key fat loss food. Protein helps you feel fuller longer. Eating more protein has been shown to cause people to eat less calories without trying.

2. Have a Salad First

Research from the Ingestive Behavior Lab at Penn State University shows that having a salad before you eat your main meal can decrease your calorie intake at that meal by 10-12%.

3. Snack on nuts

For the longest time, nuts were shunned on fat loss diets because of their high fat content. However, the fat, fiber, and protein in nuts makes them a great fat loss snack. Portion control is key and ~1/4 cup is a perfect snack size.

4. Weigh Yourself Often

People often shun the scale but research from the National Weight Control Registry shows that 75% of people that have maintained a +30lb weight loss for over a year weigh themselves regularly. 

5. Find a Diet You Enjoy

There are so many different sensible ways to lose weight. Over the long term they all yield similar results, as the key is really compliance. Find a diet that you enjoy, one that you can stick with. That is the most powerful factor in long term weight loss.

6. Turn the Lights Out

Recent research has revealed the hormonal importance of getting adequate sleep. Insufficient sleep negatively impacts hormones like leptin which regulate appetite, metabolic rate, and fat burning. Get 7-9 hours each night.

7. Take Care of Your Belly

Did you know that there are 10 times more bacterial cells in your digestive tract than cells in your entire body! These bacteria interact with receptors in your body and impact brain signals and hormones that control calorie burning and fat loss. Eat fermented foods like yogurt and kefir or take a probiotic supplement to ensure you have the best bacteria working for you, not against you.

8. Enjoy Avocados

Avocados contain high levels of monounsaturated fat (so does olive oil and beef). Switching out saturated fat and replacing it with monounsaturated fat, has been shown to cause a redistribution of body fat causing a reduction in the dangerous fat that sits behind your six pack and around your organs.

9. Skip Sugar Sweetened Beverages

The calories that you take in from sugar sweetened beverages are some of the worst because they are easy to consume and your body doesn’t sense them with respects to impacting your level of fullness. Skip the calorie containing drinks and opt for water, sparkling water, or green tea. The latter not only is zero calorie, it can also ramp up fat burning!

10. Eat Breakfast

The National Weight Control Registry tracks the behaviors of people that have successfully lost and kept off 30lbs or more. Their data shows that 97% of these people eat breakfast. It is a great habit that sets the tone for your day.

11. Eat Protein at Breakfast

In addition to eating breakfast, it is important to eat protein at breakfast. Protein eaten at breakfast has the greatest impact on satiety compared to protein eaten at other times of the day.

12. Measure Body Composition

In addition to regular weigh ins, you should also get your body composition done 1-2 times per month.  This should include your body fat percentage, body fat mass, total body water and skeletal muscle mass.  This will act as your compass so you know if your exercise and nutrition program is working.

Your  Coach and Trainer,

John Heary, CFT, SFN,
Certified Fitness Trainer
Certified Specialist in Fitness Nutrition

(716) 545-4090

Flutter Kick Progression with John Heary

Flutter Kick Progression with John Heary

John Heary demonstrates the progression of Flutter kicks from the ground to the bar. Progression is one of the major principles of training. This principle states that your body will adapt to the stress of training most readily when the exercise stress is applied gradually. In this instance this means: Do Not start with flutter kicks from the bar. Make sure you can get 2 minutes from the ground consecutively without any rest and perfect form.

There is an art as well as a science to developing proper exercise and nutrition plans. This is one of the major differences between training and exercising. If you would like to take your fitness to the next level, ask me about our semi-private and private training.

Workout Finisher with Kettlebell Swings demonstrated by John Heary

Workout Finisher with Kettlebell Swings demonstrated by John Heary

John Heary is demonstrating how kettlebell swings can be used as a workout finisher.  In this video, the 48 kg (106 Ib) KB is used.  Do 15 reps with your kettlebell every minute on the minute (EMOM) for 10 minutes.  Make sure you use a KB in which you maintain good posture and good form.  Proper form and technique always come before reps, weight, and speed.  John Heary is a certified fitness trainer and nutrition specialist at Buffalo Personal Training & Orchard Park Fit Body Bootcamp.  Please let me know if I can assist you with your fitness needs in any way.  Don't forget to subscribe, like, and share this video.

Training Handstand Push-Ups

Training Handstand Push-Ups

Handstand push-ups are one of the best calisthenic shoulder strengthening exercises. There are many progressive steps that you should go through to get to a full fledged handstand push-up where you touch your head to the ground. The first step to start with are are pike push-ups. In the video, Joe is doing the push-ups touching his head to a box. The higher the box the easier the push-up due to the shortened range of motion. As you get stronger, you can lower the box increasing the range of motion making the exercise more difficult. Be patient as this is one of the most difficult push-up exercises.

Let me know if I can be of any assistance to help you with your fitness needs. Call me at (716) 545-4090.

Level 5 FitRanx Test with Shelly Weinstock--Trained by John Heary

Level 5 FitRanx Test with Shelly Weinstock--Trained by John Heary

Check this video of Shelly during her Level 5 Test

Shelly Weinstock Testing for Level 5 FitranX at Buffalo Personal Training & Orchard Park Fit Body Bootcamp with Certified Fitranx Instructor and nutrition specialist, John Heary.  She is in the conditioning portion of her test.  She is performing her first tri-set.  She was  required to do 3 rounds of the following: 1. 45 sec box jumps, 2. 45 sec KB rack and waiters carry, and 3. 45 sec table top crawl side to side. 

Please contact John at (716) 545-4090 if you would like to talk to him about your fitness needs.

Melissa Vasquez During Level 5 FitranX Test with Trainer John Heary

Melissa Vasquez During Level 5 FitranX Test with Trainer John Heary

This video shows Meslissa Vasquez during her level 5 Fitranx test at Buffalo Personal Training & Orchard Park Fit Body Bootcamp.  She is being trained by Certified Fitranx Instructor and nutrition specialist, John Heary.  She just finished the strength portion and has started the conditioning part with double kettlebell cleans.  This part of the test requires her to get 50 double cleans within 3 minutes.  

Are You Ready to Level Up?  If you are ready to get into the best shape of your life, call John at 716-545-4090 and tell him you want a FitRanX consultation.

Need a Mood Boost? Eat This.

Need a Mood Boost? Eat This.

No question that what you eat can affect how you feel, right?

Mental health and brain health are complex. So are the foods we eat, and the ways our bodies interact with those foods.  While, we don't know the exact mechanisms how food and nutrition help, we know a few ways food impacts our moods.

First, what we eat becomes the raw materials for our neurotransmitters. “Neurotransmitters” are biochemical messengers that allow our nerve cells to communicate (ever heard of serotonin?). They are important not just for thinking and memory, but also for mental health.

Second, what we eat affects our blood sugar. And having unstable blood sugar levels can contribute to mood swings.

Let’s talk about mood-boosting and mood-busting foods.

Mood-boosting foods

Some nutrient deficiencies look like mental health problems; this includes deficiencies in B-vitamins, vitamin D, and the mineral selenium. So, getting enough vitamins, minerals, (and other things like antioxidants) are key. These nutrients not only reduce inflammation but also fuel the biochemical reactions in our bodies. Including those that create neurotransmitters. So make sure you're eating a variety of nutrient-dense whole foods, especially fresh fruits and vegetables. In fact, studies show that people who eat the most fruits and vegetables are the happiest.

Also pay special attention to vitamin D (the sunshine vitamin), as it’s not naturally occurring in too many foods. Selenium is an essential mineral found in Brazil nuts, walnuts, cod, and poultry. Try to add some of those to your weekly diet.

Second, make sure you get enough protein. Protein is your body's main supply of amino acids. Amino acids are very important for mood issues because they are the building blocks of neurotransmitters. Protein also helps to regulate blood sugar. I recommend eating protein with every meal; this includes dark green leafy vegetables, eggs, poultry, and meat.

Third, complex carbohydrates like sweet potato and quinoa are great too. They allow better absorption of key amino acids like tryptophan. Tryptophan is used by your body to make serotonin (your “happy hormone”) and melatonin (your “sleepy” hormone). So, if you want to relax, try these in the evening.

Fourth, fish and other sources of omega-3 fatty acids (Carlson's cod liver oil, nuts, seeds, and algae) are also mood-boosting. Omega-3s are definitely “brain food” and may help to ease some symptoms.

FUN FACT: One study showed that giving one multi-vitamin and one omega-3  fish oil tablet per day to prison inmates reduced the incidence of violent behavior by 50%!

Last but not least, make sure you’re hydrated. Mild dehydration can cause mood issues as well.

Mood-busting foods

You won’t be surprised to hear me say processed foods are mood-busters, right? One study suggests that eating a lot of processed foods devoid of nutrients can increase your chances of becoming depressed by as much as 60 percent! This is on top of the research that shows nutrient deficiencies can look like mental health problems.

“But it makes me feel good!”

Yes, some of these mood busters can make you feel better temporarily. Some big food companies study how to maximize the "pleasure" centers with the perfect amount of sugar, salt, and fat. Not to mention the color, texture, and taste; they can light up our taste buds and make us feel good… for now.

A few other things to avoid are:

●     Alcohol (nervous system depressant)

●     Caffeine (may worsen anxious feelings and ability to sleep)

●     Sugar (messes with your blood sugar and can worsen inflammation).

Conclusion

Bad moods can lead to bad eating habits; and, bad eating habits can lead to bad moods. If you need a mood boost, stick to minimally processed nutrient-dense whole foods. Things like fresh fruit and vegetables (including leafy greens), nuts and seeds, eggs, fish, poultry, and meat. Avoid common mood-busting foods like alcohol, caffeine, and sugar.

And remember, sometimes “feel good” junk foods, only make you feel good temporarily. So, try my newest recipe for fruit salad, below.

Recipe (mood boosting): Fruit Salad

Serves 6-8

1-2 cups watermelon, cubed

1-2 cups cantaloupe, cubed

1-2 cups blueberries, fresh

1-2 cups blackberries, fresh

1-2 cups green grapes

Instructions

Place all fruit in a large bowl and gently toss.

Serve & enjoy!

Tip: Substitute or add any ready-to-eat fruit, like chopped peaches, or raspberries.

Dedicated To Your Success,

John Heary, CFT, SFN, PFTS, MMACC, CUSC, CCFT
Certified Fitness Trainer
Certified Specialist in Fitness Nutrition
Certified Physique and Figure Trainer Specialist
Certified Mixed Martial Arts Conditioning Coach
Certified Underground Strength Coach
Certified Fitranx Instructor

Certified TRX Instructor

Certified Corporate Fitness Trainer

Certified Spartan SGX Coach

Certified Weightlifting Performance Coach

(716) 545-4090

Orchard Park Fit Body Bootcamp Fanpage

www.OrchardParkFitBody.com

References:

http://www.precisionnutrition.com/food-and-mood

http://www.precisionnutrition.com/how-to-fight-depression-naturally-with-nutrition

https://nutritionfacts.org/video/foods-increase-happiness/

John Heary Demonstrating 1 Leg KB Pistol Squats

John Heary Demonstrating 1 Leg KB Pistol Squats

John Heary, Certified Fitness Trainer and Specialist in Fitness Nutrition demonstrating 1 leg KB pistol squats. He is an owner and certified Fitranx Instructor at  Buffalo Personal Training & Fit Body Bootcamp. 

Pistol squats are a progression from the two legged squat. They are the king of all squatting movements. They utilize the glutes, hamstrings, quadriceps, spine, lower legs, and feet.. They also have a balance and flexibility component to them as well. You should control the ascent and descent of the motion making sure you do not bounce in the bottom part of the movement. There is a specific progression of exercises that are needed to master this exercise. You must be persistent and consistent with your training. And above all else you must be patient. Let me know if I can help you in any way. 

These pistol squats were done as part of a leg routine as follows: KB pistol squat 5/leg, 15 BB lunges/leg, followed by 25 BB calf raises.  Do 3 rounds of this routine with 30 seconds rest between exercises.  If you have trouble with 1 leg squats and would like help to get there, please contact me at 716-545-4090.  Please subscribe, like, and share this video if this was helpful.

John Heary Demonstrating Underhand Hercules Chin Ups

John Heary Demonstrating Underhand Hercules Chin Ups

John Heary, certified fitness trainer and nutrition specialist, from Buffalo Personal Training & Orchard Park Fit Body Bootcamp demonstrating underhand Hercules Chin ups.  These chin ups are done on a 2,2,2 count.  You hold the top of the chin up for a 2 count, hold the middle position for a 2 count and the bottom position for a 2 count before ascending to the top again.  This is a great exercise for the back and biceps.  Give it a try during your next workout.  Let me know what you think.  Please subscribe, like, and share this video with your friends.

Jaime Clinton Trained by John Heary

Jaime Clinton being trained by Certified fitness trainer and nutrition specialist, John Heary at Buffalo Personal Training & Orchard Park Fit Body Bootcamp.  This workout consisted of 3 rounds of the following: 2 minutes DB step ups, 10 burpees with push-ups, 25 squats, and 10 push-ups.  Then she completed 3 rounds of 15 stationary lunges per leg, 15 frog jumps, 15 squat pulses, and 15 flutter kicks per leg and 2 minutes of DB step-ups.  The final section was 3 rounds of 15, 40 pound slam balls, 15 DB thrusters, 15 mountain climbers per leg and 2 minutes of DB step-ups.  Please subscribe, like, and share this video if you liked it.  Contact me at 716-545-4090 if I can be of any assistance to you and help you with your fitness goals.

Jaime Clinton Going Beast Mode