Raspberries are very popular and have become known for their nutritious character. They’re perennial in nature. Thus, it should come as no surprise that Russia and Poland are leading producers of this tasty berry. In case you’re not aware, raspberries come in numerous varieties including Purple Raspberries, Blue Raspberries, Gold Raspberries, Red Raspberries, and Black Raspberries. The latter probably being my favorite. They’re grown across the globe on just about every continent. Take a look at a few benefits you will enjoy from eating raspberries.

First, one of the highly increasing and dangerous diseases encompassing our society today is diabetes. Each year thousands are diagnosed and placed on medications which, along with the diabetes itself, can have significant side effects on your body. Raspberries, like most in the berry family, are high in fiber content which makes them an excellent addition to the eating plan of diabetics. In addition, raspberries contain two compounds that seemingly make it a must have fruit for those suffering from diabetes. Studies have shown these nutrients help stimulate the body to maintain sugar and insulin levels in type 2 diabetes patients, and play a big role in regulating blood fats and blood sugar with its high fiber content and being low on the Glycemic index.

Secondly, optimum fluidity of regular heart beat and blood circulation help to ensure a healthy cardiovascular system. The potassium in raspberries creates optimal muscle function in the body including the heart muscles via regulating the contraction and expansion of the muscles of the heart providing top-notch blood pumping through the body. Also, with its anti-coagulant properties, raspberries can be a reliable assistant in preventing and even dissolving clotting. Raspberries, and berries in general are known to increase the amount of good cholesterol (HDL) in the body and thus helping your heart to function better.

Lastly, because it is a low-calorie, low-fat, high fiber, and high water content fruit, raspberries can help you in your quest to lose weight and improve your overall health. Raspberries are a good pre and post workout fruit/snack as it leaves you feeling light yet satisfied being low-calorie, low-fat, with the high fiber. Hydration is extremely important to everyone – especially those who workout intensely. All fruits and vegetables with a high water content, like raspberries are an excellent way to replenish the body with the water it needs. Along with that, the minerals in raspberries help the body restore the balance of lost electrolytes.

So, if you’re looking for a fruit, snack, etc. that is low in calories and fat, high in fiber and water content, great for your cardiovascular system, and help regulate your blood sugar and fats, then look no further. Raspberries are capable of that and more. Throw them in your oatmeal,  smoothie, or eat them solo. However you choose, find a way at some point in the day eat some raspberries and reap all of the benefits they provide.

*Of course, it is always recommended that you consult with your physician.

` centerfield6

centerfield6.wordpress.com

When it comes to fish, with the exception of those you or I may be allergic to, one can conjure up reasons to fill your gut with it. In most cases, considering the rich nutritional value as well as the delicious taste, fish is often an excellent meal choice for anytime of the day. However, until further notice, it might be wise for you and I to do without one particular type of fish – tilapia. Read on to find out why.

Tilapia is a popular whitefish that can usually be found inexpensive and is easily prepared to taste. Unfortunately, there have seemingly been some “complications” with the raising and delivery of this commonly consumed fish. Reports are that tilapia being raised in countries in the pacific endure horrific conditions such as dirty, murky water, and being fed unsatisfactory food substances. It’s been said that the state of the water in which the tilapia are kept is extremely substandard, and that the fish often fed feces and inappropriate food along with or instead of admissible items for fish consumption over a period of time until they’re “ready” for transport. This, in turn, often leads to the tilapia arriving at US and other ports in poor condition to say the least. If and when this is the case, it is our hope that the inspectors and companies who are in charge of giving the ok to import and sell the fish to turn these boats filled with, for all intents and purposes, rotten tilapia away. In many cases, but not all, they are denied certification to be imported and sold. Apparently though, what’s happening is when boats with the decaying fish are turned away at one port, they’ll seek approval at another nearby port – and sometimes receive it. Thus, their persistence is paid off, and you end up likely with stale, unhealthy, to say the least,  fish on your plate. You know the saying, “You are what you eat.” Well, you are also that which what you eat consumes. Do you want to ingest something that’s been raised in such conditions over a considerable amount of time?

How does this affect you fitness? Think about it. If you’re eating something that’s been brought up in terrible circumstances and fed basically like garbage, then the likelihood of you feeling similarly, if not the same, would seem very high. Hence, as had been mentioned numerous times in past write-ups, your body and workouts will be negatively impacted. Since your body will be so busy trying to figure out what you’re doing to it and probably fighting off some illness, your workout intensity and possibly length will end up suffering along with your muscles, bones, glands, and organs. Can you imagine the toxins in your body and the possible damage they could do?  Is it worth it?

So, for the time being, until they clean up their act, literally and figuratively, it’s recommended to refrain from purchasing and consuming that fish known as tilapia. Besides, with so many other tasty, nutrient dense options like salmon, scallops, shrimp, and tuna to name a few, it shouldn’t be too difficult at all to put tilapia on the back-burner for a while – for the sake of your good health.

~ centerfield6

*centerfield6.wordpress.com

One thing about life that’s hopefully applicable to everyone is that you live and you learn. We all experience and learn things in life that have lasting effects. Don’t play with fire or you may get burned – literally and figuratively. Save for a rainy day. Education is the key to success. When it comes to eating and exercising, there are certain things that will work better for others than they will for you. Over the years, I’ve managed to figure out a few things that do not bode well with my body. Hence, two of these I have not indulged in almost 40 years and do not miss them.  Here they are.

First, it seems like I’m one of the few people east of the Mississippi, and who isn’t of the Muslim faith, that doesn’t consume any pork at all. Yes, that’s correct – none. The main reason why is at around twelve years young, I ate some pork for dinner and became very ill. Being the curious lad that I was, I wanted to know if it was the pork and why. After all, what’s the likelihood it could’ve been the spinach or sweet potato? Back then there was no internet, computers, etc., so I went to my World Book Encycopedia. I didn’t like what I read. Then, I began inquiring about pork to various people whose opinion and knowledge I respected and a few who were actually versed on the topic as nutritionists and a long time butcher. The information that I came away with was disconcerting to say the least, and left me with no doubt that not only was it the pork that made me feel so horribly, but also that I could and would do without it from that day on. In addition ,since it obviously didn’t do my digestive system well, there was every reason to discontinue eating it. Pork may be “the other white meat”. However, it pales in comparison to real, original white meat – chicken. (pun intended)

Secondly, even as a kid, jogging was not a favorite activity of mine. A few of my friends and I tried out for and made the town track team. Although all of the events I participated in were of the sprinting variety, some jogging during practice was required of me. I dreaded every second of it. Coach would yell, “Give me four laps.”  Much to my chagrin, there was no way out of it. I can’t recall ever asking one of my friends to go jogging. We either were engaged in some type of sport, or I’d coax them into doing some sprints via competitive races. To me, it was boring, slow, and made me wonder if any valuable fitness was gained from it. Of course, there was and is. Yet, I always felt like I got so much more out of sprinting and lifting weights. Turns out, that was and is the case. Some studies have shown that jogging at the same pace for long periods of time can have an adverse affect on your endocrine system. Not to mention the potential damage jogging on concrete can do to your back, knees, and ankles. Hey, if it seems to work well for you, then go for it.

Lastly, right around the same time I cut pork out of my eating plans, I also drank my last can of soda. What’s wrong with soda, you ask? Well, let’s see. It is full of sugar and syrup. It’s no wonder it’s said that those who drink soda gain on average 10-15 pounds per year. Not to mention the devastating effect it has on your blood sugar levels raising them high then crashing down low. With all the sugar and carbonation, soda makes you thirstier than before you consumed it. Soda also can leave you with a very uncomfortable bloated feeling. You may be aware of the damage soda can do to the paint on your vehicle.  Yet, did you know that soda is often used to clean truck engines?  So, if it’s being used, and quite effectively, to remove the oil, dirt, sludge, etc. from the engines of these large vehicles, then imagine what it could and might be doing to your insides. Hence, I’m hard pressed to come up with a reason to have a can or bottle.

While of course there are plenty more, these are three of the things that have stuck with me throughout my lifetime. After personally experiencing each of them via consuming or engaging in the activity, I made an educated choice to eradicate pork and soda from my eating plan, and to only use jogging as a rare warm-up tool. None of them are missed, and I’m extremely thankful those decisions were made way back then. They worked out well. Hopefully, you will make food and fitness decisions that will work well for you.

PS. Further details regarding the pork were omitted purposely due to their unpleasant nature. Per popular request, if more convincing is necessary, an addendum to this article will be published at a later date.

`centerfield6

*centerfield6.wordpress.com

Many of us know and/or have seen plenty of people with gym memberships, street runners, etc. who, although they “workout”, they’ve remained the same or even declined as far as their health and appearance. Some of these mortals may have even shared their frustration as to  why they can’t seem to change how they look and become healthier. After all, they’re spending an hour to an hour and a half pushing weights, running, walking, sweating, etc. They begin to feel as thought they’re wasting time and not getting much at all from working out. While it’s likely the exercise they’re engaging in is having some positive effects on their muscles, bones, and organs, there are, however, likely some things they can/should do to feel they’re  exercise hour is time well spent.

Firstly, and these two tend to go hand in hand, get a good nights sleep and figure out what pre-workout meal or drink works for you. As you know, six to eight hours of uninterrupted, deep sleep is recommended. Good sleep is necessary for your muscles to function, change and grow. I can not stress the importance of this enough. If you want to see muscle gains and belly fat losses, get your sleep! Ok, you wake up feeling well rested. Now what do you do? Well, what makes you feel energized and focused for your exercise session? Coffee? Pre-workout drink? (please be careful with these) Eating a snack? Whatever it might be, figure out what makes you feel good and ready to get busy at the gym, on the track, etc. If you like to eat prior, try to give yourself at least a half an hour before engaging in rigorous activity.

Next, have some sort of plan of action. It’s good that you have a gym membership, show up a few times a week, and actually do some things. Yet, if it’s gains, change, and fat loss you’re after, then you need to have a good idea of what you’re going to do and about how long it might take, and the gains, change, and loss you’re seeking. Are you trying to build mass? Gain lean muscle and lose fat? What would you like to change about your body and how?  If you are unfamiliar with the machines and/or equipment at the gym, then have someone show you around and the proper techniques. All too often, I notice people wandering, seemingly aimlessly,  around the gym doing machines, etc. improperly. Not only will this hinder your progress, it leaves you vulnerable to muscle imbalances and even injury.

Lastly, you’ve slept well and had your pre-workout meal or drink. You got your game plan ready to go. You go to the gym or wherever and have a fantastic exercise session! Now what? Here’s where and why so many don’t realize the gains, change, and loss they desire. What you eat and drink  half hour to two hours after is critical to maximizing the aforementioned efforts you put into getting your sleep and preparing for activity, devising a plan, executing it, and having a great, efficient workout. Of course what you consume all day is important. However, that post-workout window has been shown to be crucial. This is when your muscles crave lots of protein and good carbs, fiber, proper fats, and hydration to grow and recover.

So, if you’re not at the gym, track, or racquet club just to socialize (which is fine), be away from something/someone, or network, and you want to see gains, change, and loss, then you know what to do. Get six to eight hours of good sleep, figure out what pre-workout meal or drink preps you for activity, make a plan, get it done,  and have an excellent, clean post-workout meal and drink to augment your workout and efforts. Now you know what to do. Have some fun and get it done!

~ centerfield6