Have you ever consistently worked out, trying all the various exercise techniques and classes available, yet still deal with those “problem” areas?  Are you an athlete who’s aim is to perform at optimum level at all times?  Or, have you experienced an injury, continuing to suffer from pain and limited mobility even after therapy?

You probably have heard of connective tissue, but do you really know what it is?  The connective tissue we are most familiar with are bones, muscles, ligaments, and tendons.  Truth is, little has been known about the connective tissue fascia, until now.  As it happens, all other connective tissues are dependent on the health of our fascia.  Because of this, many health, fitness, and weight loss issues are greatly affected. What if pains could more easily be relieved, aging process slowed down, and even “cellulite” disappear? Surprisingly, we simply haven’t understood the root cause.

What is Fascia?

Fascia is a highly sophisticated system of cells that is spread throughout your entire body.  It also influences every other system of the body – circulatory system, cardiovascular system, muscular system, nervous system, etc.

Fasciology is the science that studies this system.

The Fascia System

In “The Cellulite Myth, It’s Not Fat, It’s Fascia”, Author Ashley Black explains the fascia system this way:

“Fascia tissue is a sticky, web-like substance that attaches underneath the skin and is literally everywhere in the body.  It both separates and connects the muscles and the organs, bones, veins, and arteries that run through it.  It both wraps around and penetrates your brain.  It runs from head to toe, fingertip to fingertip, and surface to deep.  It’s not just on top of everything; it’s under, in between, and throughout everything.”

The fascia system is comprised of cells just like everything else in your body is comprised of cells.  The same is true for all systems of our bodies:  Healthy cells equal healthy functioning.  When fascia is healthy, it’s soft, pliable, supple, and hydrated.  It supports the healthy functioning of the internal structures it surrounds and penetrates.  When fascia is unhealthy, it tightens and sticks together, clamping down on everything it surrounds and penetrates, which is everything, and numerous problems occur.  You can also have healthy fascia in some areas, and unhealthy fascia in others.

When fascia is unhealthy, it forms what we call restrictions, adhesions, and distortions.  A restriction is a place in the body where the fascia is tight and restricting something, like blood flow, nerve activity, joint mobility, muscle access, or organ function.  An adhesion is a place where the fascia is stuck together and balled up like duct tape, and is commonly referred to as a “knot”, which it is not.  Adhesions can cause restrictions.  A distortion in the fascia is where the tissue is pulled out of shape, or the body’s structure is distorted, such as with the appearance of cellulite, or when a person has a joint that is turned inward.  When fascia is brought from an unhealthy state into a healthy state, we call this “restoring the fascia”.

Unhealthy Fascia Affects Different Systems of the Body

  • Blood: The blood runs through the fascia. Therefore, if the fascia is unhealthy, then the blood does not flow properly.
  • Nerves: Nerves also run through the fascia.  Therefore, if the fascia is unhealthy the nerve signals can be disrupted and the messages to and from the brain can be negatively affected.
  • Muscles: The muscles and tendons are both covered and penetrated by fascia, so unhealthy fascia can inhibit their ability to contract, relax, and stretch. Muscle and tendon function is so important because their role is to provide strength and movement.
  • Spine and Joints: The spine and joints have fascia running all around and through them. When the fascia is unhealthy, the joints and spine can be compressed, twisted, or contorted.
  • Brain: The brain is covered in fascia, and essential to our overall sense of well being. Unhealthy fascia can clamp down on our brains, causing headaches, brain fog, and a multitude of other symptoms.

How Fascia Can Become Unhealthy

There are many reasons fascia can become unhealthy, and they are different for every person:  Food, stress, hormones, allergies, lifestyle choices, schedule inconsistencies, genetics, medicines, hydration, how you move your body, to name a few.  Fascia is a system made up of cells, so anything that affects cellular health affects your fascia.  The exact relationship of all these factors is part of an evolving science, and science is always changing.

Restoring Fascia

There are various recommendations how we can restore our fascia.  Some health and fitness professionals suggest stretching for ten minutes a day, foam rollers, hydration, using the sauna, cold therapy, cardiovascular exercise, and yoga.

There is a tool that has taken the world by storm called Fasciablaster. Health professionals all over are now using it in their practices and businesses. Massage therapists, physical therapists, occupational therapists, and trainers alike are obtaining better results among their patients and clients than ever before.  It is a trademark tool that is available to everyone.  Since its inception, they have produced several variations, including one for the face.  There are literally hundreds of tutorials by the company, and even online communities for both men and women. Who knew?  Now YOU do!

Possible Benefits of Restoring Fascia

  • Smooth the skin
  • Breakdown of fat cells
  • Increase blood flow and volume
  • Improve nerve activity
  • Increase muscle access
  • Change in bone structure
  • Breakdown of scar tissue
  • Reverse aging
  • Improve mental capacity
  • Improve brain connection
  • Stimulate detoxification
  • Improve organ function
  • Improve emotional well being
  • Improve sports performance
  • Inhibit pain

ACTIVZ is all about living your best life possible.  Cellular health is key to activating your body’s highest potential.  With ACTIVZ exclusive product line, you’ve got the inside answer already.  Now, see what restoring your fascia can add to your life and health.

Reference: “The Cellulite Myth. It’s Not Fat, It’s Fascia”, by Ashley Black

Esta temporada de fiestas se la persona que da los regalos que todos queremos: juventud y belleza. Cuando compres un juego completo de EMORA (barro, tóner y suero), obtendrá un barro purificador EMORA adicional totalmente gratis. Adelante, consigue el set para ti y regala un Barro Purificante. No juzgaremos, O consigue uno para toda tu familia y haz que todos pregunten qué es lo que te hace lucir tan joven. Felices fiestas de parte de todos nosotros en ACTIVZ.

Fechas de promoción: 22 al 30 de Noviembre (lanzamiento del evento de aniversario – fin de mes)

Emora Paquete Black Friday

Compra 1 Barro Purificador EMORA + 1 EMORA Essence Toner + 1 Suero Rejuvenecedor EMORA y obten un Lodo Purificante adicional totalmente gratis.

Términos y Condiciones:

  • Las compras que califican no son transferibles y solo son válidas para las personas que figuran en la cuenta.
  • No se recompensarán sustituciones o equivalentes en efectivo.
  • Los pedidos que califican deben procesarse en su totalidad dentro del período de calificación para recibir el regalo complementario de EMORA Barro Purificador.
  • El distribuidor calificador autoriza expresamente a ACTIVZ a difundir en los medios de comunicación que ACTIVZ considere apropiados, cualquiera que sean, su nombre completo, país y ciudad de origen, semejanza y, en general, todos los datos que puedan ser necesarios para la difusión de esta promoción. en los medios de comunicación y en la forma en que ACTIVZ disponga, sin derecho a compensación alguna.
  • Todas las promociones de ACTIVZ pueden ser suspendidas, canceladas o modificadas, en su totalidad o en parte, en cualquier momento a su entera discreción, sin previo aviso y sin ninguna reclamación de los participantes. ACTIVZ es la autoridad inapelable que interpretará todas las preguntas que surjan en relación con esta promoción y las bases y condiciones de la promoción.
  • Cualquier violación de estos términos y condiciones o la mala conducta de cualquier distribuidor calificador, a la entera discreción de ACTIVZ, resultará en la revocación de la recompensa y la designación de los calificados como calificador de la recompensa, y todos los privilegios relacionados con su carácter como calificador Serán canceladosd con efecto inmediato. El recibo de cualquiera de los componentes de la recompensa de esta promoción por parte del distribuidor calificador está condicionado al cumplimiento previo de cada uno de los requisitos aplicables y de acuerdo con las disposiciones de la ley aplicable.

This holiday season be the person that gives the gifts that we all want: youth and beauty. When you buy a complete set of EMORA (Mud, Toner and Serum), you’ll get one additional EMORA Purifying Mud at no additional cost.   Go ahead, get the set for yourself and gift Purifying Mud.  We won’t judge.  Or get one for your entire family and make everyone ask what’s got you looking so youthful.  Happy Holidays from all of us at ACTIVZ.

Promotion Dates: November 22-30 (Thanksgiving – end of the month)

EMORA Black Friday Bundle

Purchase 1 EMORA Purifying Mud + 1 EMORA Essence Toner + 1 EMORA Rejuvenating Serum and get an extra Purifying Mud at no additional cost.

Terms and Conditions:

  • Qualifying purchases are non-transferable and are only valid for those listed on the account.
  • No substitutions or cash equivalent will be rewarded.
  • Qualifying orders must be fully processed within the qualification period in order to receive the complimentary gift of EMORA Purifying Mud.
  • The qualifier expressly authorizes ACTIVZ to disseminate in the media that ACTIVZ deems appropriate, whatever they may be, her or his full name, country and city of origin, likeness and in general all data that may be required for the purpose of disseminating this promotion in the media and in the manner in which ACTIVZ disposes, without the right to any compensation.
  • All promotions of ACTIVZ may be suspended, canceled or modified, in whole or in part, at any time in its sole discretion, without prior notice and without any claim by the participants. ACTIVZ is the unappealable authority that will interpret all the questions that arise in relation to this promotion and the bases and conditions of the promotion.
  • Any violation of these terms and conditions or the misconduct of any qualifier will, at the sole discretion of ACTIVZ, result in the revocation of the qualifiers reward and designation as a reward qualifier, and all privileges related to her or his character as a qualifier will be terminated with immediate effect. The receipt of any of the components of the reward of this promotion by the qualifier is conditioned upon prior compliance with each of the applicable requirements and in accordance with the provisions of applicable law.

Ver en Español

Contest Dates: Part 1: November 1-15, 2018, Part 2: November 1-30, 2018

Applicable Markets: United States

Contest Details:

Part 1: During the first two weeks of November, Distributors must “Like” ACTIVZ USA on Facebook (if they have not done so already), post a Facebook video sharing one of the three topics (listed below), and tag @ActivzUSA. Once you have done this you will be entered into a drawing to win ACTIVZ swag.

Part 2: Distributors that complete Part 1 and enroll 4 new distributors on a Premium Pack (or enroll the equivalent of 2000 CV) during the qualification period will earn an Apple iPad.

Part 1: NOVEMBER 1-15, 2018

Follow ACTIVZ USA on Facebook and post/share a video on Facebook of one of the topics listed below and tag @ActivzUSA:

  • Why are you involved with or excited about ACTIVZ?
  • How to use EMORA instructional video
  • EMORA or LINQ Testimonial

ENTERED INTO SWAG DRAWING

Part 2: (NOVEMBER 1-30, 2018)

Complete Part 1 and Enroll 4 New Distributors on Premium Packs, or the equivalent of 2000 CV, during the month of November.

EARNS AN APPLE IPAD

Terms and Conditions:

  • This promotion is exclusive to United States distributors.
  • Qualifiers that complete part 1 will be entered into a drawing to earn swag. Qualifiers for the iPad mush complete both step 1 and step 2 within the specified qualification dates in order to qualify.
  • Qualifying positions are non-transferable, and are only valid for those listed on the account.
  • No substitutions or cash equivalent will be rewarded.
  • Qualifying enrollments must be fully processed. If the enrollment declines or is returned it will be deducted from your enrollments total.
  • Enrollment packs may not be purchased by the enroller.
  • If the qualifier does not respond or redeem a prize within the designated timeframe, or rejects the prize, ACTIVZ will have the right to terminate the prize.The prize qualifier expressly authorizes ACTIVZ to disseminate in the media that ACTIVZ deems appropriate, whatever they may be, her or his full name, country and city of origin, likeness and in general all data that may be required for the purpose of disseminating this promotion in the media and in the manner in which ACTIVZ disposes, without the right to any compensation.
  • All promotions of ACTIVZ may be suspended, canceled or modified, in whole or in part, at any time in its sole discretion, without prior notice and without any claim by the participants. ACTIVZ is the unappealable authority that will interpret all the questions that arise in relation to this promotion and the bases and conditions of the promotion.
  • Any violation of these terms and conditions or the misconduct of any prize qualifier will, at the sole discretion of ACTIVZ, result in the revocation of the winner’s prize and designation as a prize winner, and all privileges related to her or his character as winner will be terminated with immediate effect. The receipt of any of the components of the prize of this promotion by the qualifier is conditioned upon prior compliance with each of the applicable requirements and in accordance with the provisions of applicable law. Each prize qualifier is responsible for any and all taxes that may be applicable to the award of the prize.

 

Versión en Español.

 

ACTIVZ EE.UU. Promoción de Noviembre iPad

Fecha de la Promoción: Parte 1: Del 1 al 15 de noviembre, 2018, Parte 2:  Del 1 al 30 de noviembre, 2018

Mercado al que aplica: Estados Unidos

Detalles de la Promoción:

Parte 1: Durante las primeras dos semanas de noviembre, los Distribuidores deben darle “Me gusta” a la página oficial ACTIVZ USA en Facebook (esto es si no lo ha hecho todavía), seleccione y publique un video en su cuenta de Facebook de estos tres temas (enumerados a continuación), y mencione a @ActivzUSA. Una vez que haya hecho esto, entrará a un sorteo de ACTIVZ.

Parte 2: Los Distribuidores al completar la Parte 1 e inscribir a 4 nuevos Distribuidores con un Paquete Premium (o inscripciones equivalentes a 2000 VC) durante el período de calificación ganará un iPad.

Parte 1: Del 1 al 15 de noviembre, 2018

Siga a ACTIVZ USA en Facebook, publique y comparta un video con uno de los temas a continuación y mencione a @ActivzUSA:

  • ¿Por qué está involucrado o emocionado con ACTIVZ?
  • Un video de cómo usar los productos de EMORA.
  • Un video de testimonio de LINQ o EMORA.

Parte 2: Del 1 al 30 de noviembre, 2018

Completar la Parte 1 e inscribir a 4 nuevos Distribuidores con un Paquete Premium, o lo equivalente a 2000 VC, durante el mes de noviembre.

Términos y Condiciones:

  • Esta promoción es exclusiva para Distribuidores en Estados Unidos.
  • Los calificados que completen la parte 1 ingresarán al sorteo. Calificados para el iPad deben completar ambos pasos 1 y 2 dentro de las fechas mencionadas para poder calificar.
  • Las personas que califican no pueden transferir su calificación a otra y son válidos para aquellos que sean dueños de la cuenta.
  • No sustituimos ningún premio por crédito o efectivo a su equivalente.
  • Las inscripciones que califican deben ser completamente procesadas. Si la inscripción fue declinada o devuelta quedará fuera del total de las inscripciones.
  • Los paquetes de inscripción no los puede comprar el patrocinador.
  • Si el calificado no responde o no canjea el premio dentro del plazo designado, o lo rechaza, ACTIVZ tendrá el derecho legal del premio. El ganador del premio autoriza expresamente a ACTIVZ de difundir en los medios de comunicación que ACTIVZ considere apropiados, sean los que sean, su nombre completo, país y ciudad de origen, semejanza y en general, todos los datos que puedan ser necesarios para las propuestas de difusión de esta o futuras promociones, en los medios de comunicación y en la forma en que ACTIVZ disponga, sin derecho a compensación alguna.
  • Todas las promociones de ACTIVZ pueden ser suspendidas, canceladas o modificadas, en su totalidad o en parte, en cualquier momento a su entera discreción, sin previo aviso y sin ninguna reclamación de los participantes. ACTIVZ es la autoridad inapelable que interpretará todas las preguntas que surjan en relación con esta promoción, las bases y condiciones de la promoción.
  • Cualquier violación de estos términos y condiciones o la mala conducta de cualquier ganador del premio, a la entera discreción de ACTIVZ, resultará en la revocación del premio del ganador y su designación como ganador del premio, y todos los privilegios relacionados con su persona como ganador. Será terminado con efecto inmediato. El recibo de cualquiera de los componentes del premio de esta promoción por parte del ganador está condicionado al cumplimiento previo de cada uno de los requisitos aplicables y de acuerdo con las disposiciones de la ley. Cada ganador del premio es responsable de todos los impuestos que puedan ser aplicables a la adjudicación del mismo.

Last week, we achieved a basic understanding of the Ketogenic Diet, or Keto.  This week, we’ll expand on that foundation, giving you sample menus, and tips on eating out on the Keto Diet.  

  A Sample Keto Meal Plan for One Week 

You can eat a wide variety of delicious meals on the Keto Diet that are packed with nutrition.   

Monday 

  • Breakfast: Bacon, eggs and tomatoes. 
  • Lunch: Chicken salad with olive oil and feta cheese. 
  • Dinner: Salmon with asparagus cooked in butter. 

Tuesday 

  • Breakfast: Egg, tomato, basil and goat cheese omelet. 
  • Lunch: Almond milk, peanut butter, cocoa powder and stevia milkshake. 
  • Dinner: Meatballs, cheddar cheese and vegetables. 

Wednesday 

  • Breakfast: A ketogenic milkshake Lunch: Shrimp salad with olive oil and avocado. 
  • Dinner: Pork chops with Parmesan cheese, broccoli and salad. 

Thursday 

  • Breakfast: Omelet with avocado, salsa, peppers, onion and spices. 
  • Lunch: A handful of nuts and celery sticks with guacamole and salsa. 
  • Dinner: Chicken stuffed with pesto and cream cheese, along with vegetables. 

Friday 

  • Breakfast: Sugar-free yogurt with peanut butter, cocoa powder and stevia. 
  • Lunch: Beef stir-fry cooked in coconut oil with vegetables. 
  • Dinner: Bun-less burger with bacon, egg and cheese. 

Saturday 

  • Breakfast: Ham and cheese omelet with vegetables. 
  • Lunch: Ham and cheese slices with nuts. 
  • Dinner: White fish, egg and spinach cooked in coconut oil. 

Sunday 

  • Breakfast: Fried eggs with bacon and mushrooms. 
  • Lunch: Burger with salsa, cheese and guacamole. 
  • Dinner: Steak and eggs with a side salad. 

Always try to rotate the vegetables and meat over the long term, as each type provides different nutrients and health benefits. 

 

Healthy Keto Snacks 

Great snacks for a keto diet include pieces of meat, cheese, olives, boiled eggs, nuts and dark chocolate. 

  • Fatty meat or fish 
  • Cheese 
  • A handful of nuts or seeds 
  • Cheese with olives 
  • 1–2 hard-boiled eggs 
  • 90% dark chocolate 
  • A low-carb milkshake with almond milk, cocoa powder and nut butter 
  • Full-fat yogurt mixed with nut butter and cocoa powder 
  • Strawberries and cream 
  • Celery with salsa and guacamole 
  • Smaller portions of leftover meals 

 

Tips for Eating Out on a Ketogenic Diet 

When eating out, select a meat-, fish- or egg-based dish. Order extra veggies instead of carbs or starches, and have cheese for dessert. 

Most restaurants offer some kind of meat or fish-based dish. Order this, and replace any high-carb food with extra vegetables. 

Egg-based meals are also a great option, such as an omelet or eggs and bacon. 

Another favorite is bun-less burgers. You could also swap the fries for vegetables instead. Add extra avocado, cheese, bacon or eggs. 

At Mexican restaurants, you can enjoy any type of meat with extra cheese, guacamole, salsa and sour cream. 

For dessert, ask for a mixed cheese board or berries with cream. 

 

Side Effects and How to Minimize Them 

Many of the side effects of starting a ketogenic diet can be limited. Easing into the diet and taking mineral supplements can help. 

Although the ketogenic diet is safe for healthy people, there may be some initial side effects while your body adapts. 

This is often referred to as the keto flue and is usually over within a few days. Keto flu includes poor energy and mental function, increased hunger, sleep issues, nausea, digestive discomfort and decreased exercise performance. 

To minimize this, you can try a regular low-carb diet for the first few weeks. This may teach your body to burn more fat before you completely eliminate carbs. 

A ketogenic diet can also change the water and mineral balance of your body, so adding extra salt to your meals or taking mineral supplements can help. 

At least in the beginning, it is important to eat until you’re full and avoid restricting calories too much. Usually, a ketogenic diet causes weight loss without intentional calorie restriction. 

Pay Attention to Your Body 

In our first edition of ACTIVZ Nutrition Corner, we covered Blood Type Nutrition.  I explained that throughout the years, this has been my go-to if I’m experiencing something negative in my nutrition.  Outside of the “Ketogenic Flu”, if you continue to experience any side effects, I recommend you go back to our blog on Blood Type Nutrition to make a possible food correction.  As stated last week, the Ketogenic Diet is popular everywhere, with many physicians on board.  The same can be said for Blood Type Nutrition and the Mediterranean Diet, which we will cover in our next edition of Nutrition Corner.  No matter what nutritional plan you try, make sure you’re taking your ACTIVZ supplements, and getting plenty of exercise!

 

Ketogenic Diet  

By far, the most popular nutrition program right now is the Ketogenic Diet, or Keto for short. Physicians and health professionals everywhere have reported extensively on the many benefits that can be achieved by following this process.  Is it easy?  For many who consume a lot of carbohydrates, your answer would be no.  However, after you reach the point where your favorite carbs are no longer a habit, and you begin to see and feel the benefits, it becomes much easier.  Many report feeling healthier than they’ve ever been.  While others are proud to show their before and after photos, as well as positive reports from their physicians regarding previous health conditions.   

The keto diet is a low-carb, high-fat diet. It lowers blood sugar and insulin levels, and shifts the body’s metabolism away from carbs and towards fat and ketones by drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis. 

When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain. Ketogenic diets can cause massive reductions in blood sugar and insulin levels. This, along with the increased ketones, has numerous health benefits 

 

A ketogenic diet may provide many health benefits, especially with metabolic, neurological or insulin-related diseases: 

  • A ketogenic diet can help you lose much more weight than a low-fat diet. This often happens without hunger. 
  • The ketogenic diet can boost insulin sensitivity and cause fat loss, leading to significant health benefits for people with type 2 diabetes or prediabetes. 
  • Heart disease: The ketogenic diet can improve risk factors like body fat, HDL cholesterol levels, blood pressure and blood sugar. 
  • Cancer: The diet is currently being used to treat several types of cancer and slow tumor growth  
  • Alzheimer’s disease: The keto diet may reduce symptoms of Alzheimer’s disease and slow its progression 
  • Epilepsy: Research has shown that the ketogenic diet can cause massive reductions in seizures in epileptic children 
  • Parkinson’s disease: One study found that the diet helped improve symptoms of Parkinson’s disease 
  • Polycystic ovary syndrome: The ketogenic diet can help reduce insulin levels, which may play a key role in polycystic ovary syndrome 
  • Brain injuries: One animal study found that the diet can reduce concussions and aid recovery after brain injury 
  • Acne: Lower insulin levels and eating less sugar or processed foods may help improve acne  

 

Foods to Avoid: Avoid carb-based foods like grains, sugars, legumes, rice, potatoes, candy, juice and even most fruits. 

  • Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, candy, etc. 
  • Grains or starches: Wheat-based products, rice, pasta, cereal, etc. 
  • Fruit: All fruit, except small portions of berries like strawberries. 
  • Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc. 
  • Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc. 
  • Low-fat or diet products: These are highly processed and often high in carbs. 
  • Some condiments or sauces: These often contain sugar and unhealthy fat. 
  • Unhealthy fats: Limit your intake of processed vegetable oils, mayonnaise, etc. 
  • Alcohol: Due to their carb content, many alcoholic beverages can throw you out of ketosis. 
  • Sugar-free diet foods: These are often high in sugar alcohols, which can affect ketone levels in some cases. These foods also tend to be highly processed. 

 

 

Foods to Eat: Base the majority of your diet on foods such as meat, fish, eggs, butter, nuts, healthy oils, avocados and plenty of low-carb veggies. 

  • Meat: Red meat, steak, ham, sausage, bacon, chicken and turkey. 
  • Fatty fish: Such as salmon, trout, tuna and mackerel. 
  • Eggs: Look for pastured or omega-3 whole eggs. 
  • Butter and cream: Look for grass-fed when possible. 
  • Cheese: Unprocessed cheese (cheddar, goat, cream, blue or mozzarella). 
  • Nuts and seeds: Almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc. 
  • Healthy oils: Primarily extra virgin olive oil, coconut oil and avocado oil. 
  • Avocados: Whole avocados or freshly made guacamole. 
  • Low-carb veggies: Most green veggies, tomatoes, onions, peppers, etc. 
  • Condiments: You can use salt, pepper and various healthy herbs and spices. 

 

No matter your culinary taste, there are plenty of ketogenic recipes online that will undoubtedly become a family favorite.  There’s everything from burgers and chili, to tacos and enchiladas, to delicious mediterranean dishes.  

Next week in Nutrition Corner, we’ll explore some sample Keto Meal Plans and tips for eating out. Stay tuned, and watch for our ACTIVZ blog posts for a deeper look! 

Remember to always check with your physician with any health concerns before changing your diet. 

Genetic Exercise? 

We’ve discussed how your unique genetic code can influence how your body responds to different foods.  Now, we’ll take a look at how your body type, or body genetics, is the foundation of the “house” in which you live.  Custom building your house to your satisfaction requires that you understand what strategies or building plans will work best.  You can enhance or redesign your body with this understanding. 

First, there are various reasons and purposes we exercise; for overall health, athletic performance, physical therapy, and to get our bodies in shape.  For most, it’s to get our bodies looking good, rather than overall health.  All exercise is good for our health, and to get moving is the first goal, whether it’s walking, dancing, or circuit training (full body training, alternating upper and lower body exercises), done consistently, you will find reaching your health goals much easier to reach.  Athletic training has its own goals and strategies. For those of us who want to get our bodies in the best shape possible, there’s more that goes into the equation.   

As a personal trainer in the 90’s, we were taught to train our clients the same, barring any health for physical issues.  As I learned and experienced more, I found myself not agreeing with that strategy.  One of my clients saw the results I was achieving by the program I used, and asked if she could work out with me.  She became my workout partner for a while, yet became frustrated that she did not achieve the same results.  What I realized later, is that we weren’t molding the same “clay”.  Her body type was different than mine.  She had different strengths and weaknesses.  Her body’s shape, or genetic type, caused her to respond differently to the same workout I was doing.   

Body Types 

The Pear Body Type 

  • Narrow shoulders 
  • Straight waist 
  • Lower-body weight in hips, thighs, and buttocks 
  • Wide pelvic and hip structure 
  • Need to reduce lower body 
  • Need to build muscle mass in upper body 

The challenge for the pear body type is to redesign the body by filling out the chest/bust and adding width to the shoulders while isolating, toning, and firming exercises to the lower body area.  

The Apple Body Type 

  • Upper body stores fat around waist, upper back, and arms 
  • Lower body is undersized 
  • Thin buttocks and legs 
  • Abdominal area out of proportion and protrudes 
  • Need to shape and tone upper body 
  • Need to build hips, thighs, and buttocks 

The challenge for the apple body type is to build the upper and lower leg muscles while shaping and toning the upper body.  The apple will need to concentrate on the abdominal or core muscles also.   

The Banana Body Type 

  • Lacks pleasing lines and shapeliness 
  • Pelvic bone, ribs, and shoulders equal width 
  • Wide waist 
  • Need to firm and tone muscles 
  • Need to elongate thighs 
  • Need to tone buttocks 

The challenge of redesigning the banana is to firm and tone muscles to incorporate an hourglass shape.  The banana should concentrate on the abdominal or core muscles, and try to elongate the thighs and tone the buttocks.   

ACTIVATE 

No matter what exercise program you choose, get moving.  Understanding your body type will help you strategize in your training.  Most personal trainers have this knowledge imbedded into their brains by now, and can help you get the shape you want.  However, you can also take this knowledge to “Google”, and find exercises that specifically address each issue.  I work out at home with little equipment, and no machines.  It can be done.  Motivation and time management is key, no matter where you train.  First, find out your “why”, and define it.  Write it down.  Then, get moving! 

Reference: “Blood Types, Body Types, and You”, by Dr. Joseph Christiano 

 

Blood Type Nutrition – Part 2 

Last week, we began our Nutrition Corner series with an open look at how our unique genetic codes can influence our food choices to be like medicine to our bodies, or create possible havoc in our systems.  

This week, we’ll dig a little deeper, and give you some examples.  If you do not know your blood type, there are several ways you can find out.  If you’ve given blood, they will have your record.  If you’ve had a baby, it’s on record.  If you’ve had any surgery, you can request your blood type from the hospital.  Another way is to purchase an at-home blood test kit.  Dr. Christiano sells them on his sight, or you can find them at your local medical supply and pharmacy.  I’ve preformed this test with all of my children, and is a simple finger prick.  

Keep in mind, as I list examples of some beneficial and avoid foods for the different blood types, some have more “forgiving” systems, allowing them to enjoy some of the foods on their avoid list.  An example of this is my own household.  I and my son are blood type O.  My two daughters are blood type A.  Where blood type O’s can metabolize animal protein easily, blood type A’s typically do not.  One daughter would prefer a full plate of vegetables with no meat if I let her, and sometimes experiences digestive issues when eating meat.  My other daughter has a system not as sensitive, and can enjoy more animal protein.  I’m not in the practice of forcing my daughters to become vegetarians or vegans.  However, I am at least aware of how their bodies best function, including their brains for school work.  There is also a list of Neutral Foods for each blood type, meaning they are good for your body, not like medicine, but not harmful to your system.  For the purpose of your own gradual test phase, I’ll only list Beneficial and Avoid Foods.   

Remember that my recommendation is to choose two from your Beneficial List you are not currently eating/drinking, and add it to your diet.  Choose two from your avoid list your currently are eating/drinking on a regular basis, and removed them.  Do this for two weeks, and pay attention to how your body responds.  

 

BLOOD TYPE O EXAMPLE (Partial List) 

Beneficial, Like Medicine to Your Body:   

Meats:  Beef, Lamb, Veal 

Seafood:  Cod, Halibut, Rainbow Trout, Salmon, Red Snapper, Tilapia, Whitefish 

Beans:  Adzuki, Black-Eyed Peas, Pinto Beans 

Eggs/Dairy:  Mozzarella cheese, Sour Cream 

Nuts/Seeds:  Flaxseeds, Macadamia Nuts, Pumpkin Seeds, Walnuts 

Oils:  Flaxseed, Olive 

Vegetables:  Artichokes, Avocado, Beet, Broccoli, Collard Greens, Kale, Onions, Okra, Red Peppers, Romain Lettuce, Sweet Potatoes, Pumpkin, Spinach 

Fruit:  Figs, Plums, Prunes 

Juice:  Black Cherry, Pineapple, Prune 

Spices:  Cayenne, Curry, Garlic, Horseradish, Parsley, Tabasco, Turmeric 

Beverages:  Green Tea, Seltzer Water, Water 

Herbal Teas:  Ginger, Dandelion, Milk Thistle, Peppermint  

 

AVOID (Partial List)  

Meats:  Pork 

Seafood:  Catfish, Conch, Octopus 

Beans:  Brazil Nuts, Cashews, Peanuts, Peanut Butter 

Oils:  Corn, Peanut, Safflower 

Cereals:  Corn Flakes, Oat Bran, Shredded Wheat 

Eggs/Dairy:  American Cheese, Blue Cheese, Cheddar, Cream Cheese, Ice Cream, Parmesan, Provolone, String Cheese, Monterrey Jack, Ricotta, Yogurt  

Breads:  Corn Muffins, English Muffins, Multigrain Bread, Oat Bran Muffins, Wheat Bagels/Bread/Muffins 

Vegetables:  Brussels Sprouts, Cabbage, Cauliflower, Corn, Eggplant, Potatoes 

Fruit:  Blackberries, Cantaloupe, Coconut, Honeydew, Oranges, Plantains, Tangerine 

Juice:  Apple, Orange 

Pastas/Grains:  Cornmeal, Duram Wheat Flour, Gluten Flour, Oat Flour, Semolina Flour, Soba Noodles, White Flour, Whole Wheat Flour 

Spices/Condiments:  Capers, Cinnamon, Cornstarch, Corn Syrup, Ketchup, Nutmeg, Black Pepper, Pickles, Vinegar 

Beverages:  Coffee (never tried this), Liquor, Sodas 

Herbal Teas:  Black Tea 

 

BLOOD TYPE A  

Beneficial (Partial List) 

Seafood:  Cod, Mackerel, Ocean Salmon, Rainbow Trout, Snapper, Sardine, Sea Trout, Tilapia, Whitefish 

Beans/Legumes:  Adzuki, Black, Black-Eyed Peas, Green Lentils, Pinto, Soy 

Eggs/Dairy:  Soy Cheese, Soy Milk 

Nuts/Seeds:  Flaxseeds, Peanut Butter, Pumpkin Seeds 

Oils:  Flaxseed, Olive 

Cereals:  Kasha 

Breads:  Ezekiel, Rice/Oat/Rye Flour, Sprouted Wheat 

Pasta/Grains:  Artichoke/Rice Pasta, Soba Noodles 

Vegetables:  Alfalfa Sprouts, Artichokes, Broccoli, Carrots, Chicory, Collard Greens, Garlic, Horseradish, Leek, Okra, Onions, Parsley, Pumpkin, Romain Lettuce, Spinach, Tempeh, Tofu, Turnips 

Fruit:  Apricot, Blackberries, Blueberries, Cherries, Cranberries, Figs, Grapefruit, Lemons, Pineapple, Plums, Prunes, Raisins 

Juice:  Black Cherry, Carrot, Celery, Grapefruit, Pineapple, Prune 

Spices/Condiments:  Blackstrap Molasses, Garlic, Ginger, miso, Mustard, Soy Sauce, Tamari 

Beverages:  Coffee, Green Tea, Red Wine, Water, Water W/Lemon 

Herbal Tea:  Aloe, Chamomile, Ginger, Ginseng, Hawthorn, Milk Thistle, Strawberry Leaf, Valerian 

 

Avoid (Partial List) 

Meats:  Beef, Lamb, Pork 

Seafood:  Anchovy, Bass, Catfish, Conch, Crab, Flounder, Frog, Halibut, Lobster, Mussels, Octopus, Oysters, Scallops, Shrimp, Squid 

Beans/Legumes:  Garbanzo, Kidney, Lima, Navy, Red 

Eggs/Dairy:  American Cheese, Blue Cheese, Buttermilk, Cheddar, Colby, Cottage Cheese, Cream Cheese, Gouda, Ice Cream, Milk, Monterey Jack, Parmesan, Provolone, Swiss 

Nuts/Seeds:  Brazil, Cashews, Pistachio 

Oils:  Corn, Cottonseed, Peanut, Safflower, Sesame 

Vegetables:  Cabbage, Eggplant, Mushrooms, Olives, Peppers, Potatoes, Tomatoes,  Yams 

Fruit:  Bananas, Coconut, Mangoes, Melons, Oranges, Papaya, Plantains, Tangerines 

Cereals:  Cream of Wheat, Grape Nuts, Shredded Wheat 

Breads: Seven Grain, English Muffins, Wheat-Bran Muffins, Whole-Wheat Bread 

Pastas/Grains:  Semolina Pasta, White flour, Whole Wheat Flour 

Spices/Condiments:  Capers, ketchup, Mayonnaise, Pepper, Pickles, Tabasco, Vinegar 

Juice:  Orange, Tomato 

Beverages:  Beer, liquor, Seltzer Water, Sodas 

Herbal Tea: Black 

 

BLOOD TYPE B 

Beneficial (Partial List) 

Meats:  Lamb 

Seafood:  Cod, Halibut, Mackerel, Ocean Salmon, Sardine, Scallops, Sea Trout, Sole, Tilapia 

Beans/Legumes:  Kidney, Lima, Navy Soy 

Eggs/Dairy:  Cottage Cheese, Feta Cheese, Frozen Yogurt, Goat Cheese, Goat Milk, Kefir, Milk, Mozzarella Cheese, Ricotta Cheese, Yogurt 

Nuts/Seeds:  Macadamia 

Oils:  Olive 

Cereals:  Oat Bran, Oatmeal, Puffed Rice, Rice Bran 

Breads:  Brown Rice Bread, Ezekiel Bread, Oatmeal 

Pastas/Grains:  Oat/Rice Flour, Rice Pasta 

Vegetables: Avocado, Beet, Broccoli, Brussels Sprouts, Cabbage, Carrots, Cauliflower Collard Greens, Eggplant, kale, mushrooms, Peppers, Sweet Potatoes, Yams 

Fruit:  Bananas, Cranberries, Figs, Grapes, Papaya, Pineapple, Plum 

Juice:  Cabbage, Cranberry, Grape, Papaya, Pineapple 

Spices/Condiments:  Cayenne Pepper, Curry, Ginger Horseradish, Parsley 

Herbal Teas:  Ginger, Ginseng, Licorice, Peppermint, Raspberry, Sage 

 

Avoid (Partial List) 

Meats:  Chicken, Pork 

Seafood:  Bass, Clams, Conch, Crab, Lobster, mussels, Octopus, Oysters, Shrimp 

Beans/Legumes:  Adzuki, Black, Black-Eyed Peas, Garbanzo, Lentils, Pinto 

Eggs/Dairy:  American Cheese, Blue Cheese, Ice Cream, String Cheese 

Nuts/Seeds:  Cashews, Peanuts, Peanut Butter, Pine, Pumpkin, Sesame Seeds, Sunflower Seeds 

Oils:  Canola, Corn Cotton Seed, Peanut Safflower, Sesame, Sunflower 

Vegetables:  Artichokes, Corn, Olives, Pumpkin, Tofu, Tomatoes 

Fruit:  Coconut 

Cereals:  Corn Flakes, Cream of Wheat, Rye Seven Grain, Shredded Wheat, Wheat Bran 

Breads:  Corn Muffins, Gluten Flour Bread, Multigrain Bread, Seven Grain, Wheat Bagels, Wheat-Bran Muffins, Whole Wheat 

Spices/Condiments:  Allspice, Cinnamon, Cornstarch, Corn Syrup, Ketchup, Black Pepper, Tapioca 

Juice:  Tomato 

Beverages:  Liquor, Seltzer Water, Sodas 

Herbal Teas:  Senna, Hops 

 

Reference:  Dr. Joseph Christiano, “Blood Types, Body Types, and You”.   

You can find videos on Dr. Christiano’s website for a deeper understanding @ www.bodyredsigning.com 

Blood Type Nutrition 

Without a doubt, the nutritional plan most trending is the Ketogenic Diet, followed by the Mediterranean Diet, Vegan Diet, as well as several diet meal plans where you purchase their branded foods.  We will look into all of these each week in this segment, covering the theories, benefits, requirements, menus, recipes, and resources.   

It’s important to be well informed when making lifestyle changes for you and your family.  Truth is, not one nutritional plan will be the best choice for everyone.  There’s a reason for that.  Our genetic codes are unique.  What may work for one, may not work for another.  This is often why someone may have great success with one program, while another gains weight, experiences issues with allergies, sluggish, brain fog, or digestion.  All this, not knowing their bodies are reacting to their dietary changes.  In making your educated choices for your nutritional needs, keep this in mind.  Sometimes, drastic changes in our nutrition can cause a negative response, depending on our personal wellness level.  Some of the best advice I received years ago in this matter, was to choose two or three changes, foods, or meals for couple of weeks, and pay attention to my body’s reaction. The reason for this is two -fold:  A complete overhaul of our kitchen and lifestyle can be overwhelming and stressful.  Secondly, our bodies have the chance to adapt to the positive changes we’re making.  After two weeks, I could see and feel the benefits of the changes I had made, without suffering the undo stress of an overhaul.   This made me want to learn more, and make the commitment to work towards a total lifestyle change.   

Understanding now that our genetics does play a role in how well we respond to nutritional choices, let’s take a look at what actually happens.  Enter what’s called Blood Type Nutrition.  Coming from the body building and fitness world, I didn’t want to hear anyone telling me what I can and can’t have.  I had already tried every extreme out there at the time.  However, when my body began to crash, and no longer was responding well to anything, I listened to a doctor explain to me what was happening in my body.  Fast forward over 20 years later, this “intuitive” eating is always my go-to, my nutritional foundation, no matter what is trending that I want to try.  I can always look back at these genetic, biological truths if I’m experiencing something negative, or not achieving the results others are.   

Taking from Dr. Joseph Christiano’s book “Blood Types, Body Types, and You”, providing your body with the best nutritional program for your specific genetics can greatly help you maximize your genetic potential.   

BLOOD TYPES AND NUTRITION 

Each blood type has different characteristics that allow it to eat, digest, and assimilate food best for that group.  Type Os are blessed with strong stomach acid and powerful enzymes that can metabolize almost anything, even some for not recommended for them.   

What happens when we eat food not compatible with our blood type?  Agglutination happens, which can be explained as followed: 

Your body has antibodies that protect it from foreign invaders. Your immune system produces all kinds of antibodies to protect you and keep you safe from foreign substances.  Each antibody is designed to attach itself to a foreign substance or antigen.  When your body recognizes an intruder, it produces more antibodies to attack the invader.  The antibody then attaches itself the intruder and a “gluing” effect (agglutination) takes places.  In this way, the body can better dispose of these foreign invaders.   

When it comes to eating foods that are not compatible with your blood type, this “gluing” effect can take place in the digestive system, joints, liver, brain, or blood.  If this pattern continues, this agglutination can cause havoc in your body systems. Agglutination of cells, or clumping, will eventually break down the function of that particular system and lead to health problems.  This is why we may experience some obvious benefits from some nutritional programs, but eventually our systems reject it, or go backwards in progress.    

In “Blood Types, Body Types, and You”, Dr. Christiano explains how foods that are incompatible for your blood type will slow down your metabolic rate, making it difficult to lose weight and possibly even causing weight gain.  Dietary lectins are found in most foods.  These lectins work either on behalf of an individual or against them, depending on whether the food is compatible wit their particular blood type.  When a food with a dietary lectin is beneficial for the, it is because the lectins function as scavengers that remove debris and toxins from the various systems in the body—liver, blood, intestines, etc.   

Foods with dietary lectins that work against the normal bodily functions of the individual are considered “avoid” foods, and should be avoided, or at most, as a treat, less is best.   Overall goal would be 80/20, eating closest to your individual blood type.  

On the other hand, eating foods compatible to your blood type is like medicine to your body, able to assist your body in detoxifying and healing all systems.  

Stay tuned for our next ACTIVZ NUTRITION CORNER for more detailed information on Blood Type and other nutritional programs!