Cenegenics Complete Guide to Healthy Aging - (Page 54) The goals of the Cenegenics® food plan are simple. • Maximize results of your hormone therapy program: Your personalized food program will be designed to keep blood sugar and insulin levels low. • Prevent illness: Toxins lead to diminished health, from the overuse of antibiotics and chemicals to dietary “poisons” and empty calories, such as saturated fats and trans fats, refined flour, sugars, preservatives, artificial colors, artificial flavors and artificial sweeteners. Revamping your diet to include nutrient-dense foods and removing chemicals can reclaim better health. Appetizing phytonutrients (such as carotenoids, flavonoids, isoflavones, lignans, omega-3 fatty acids) can promote age management and help fight cancer. • Boost your body’s immune function: The immune system is nothing short of miraculous. With proper nutrients, it fends off colds, bacteria, viruses and even cancer without your knowing. Resistance Training/Weight Training Resistance is found in many forms, from weight machines and free weights to stretch tubing and swimming pool activities. Body weight can add resistance in exercises such as push-ups, standing squats and crunches. Resistance training benefits: • Reduced body fat and lowered cholesterol: Weight training is the best way to burn fat; it’s more effective for losing weight than aerobic activity because it burns calories while you’re exercising and at rest (Cooper 998). After your resistance workout, metabolic rates remain elevated, as muscle fibers are being rebuilt. Many of the calories you consume will be put to work in the repair and rebuilding process, rather than being stored as fat. Conversely, metabolic rate typically returns to normal shortly after aerobic activity. No significant “after burn” occurs. Once you succeed in adding lean muscle tissue, metabolism will be higher at rest than it was prior to your exercise program. Every pound of muscle added to your body increases the calories needed to get you through the day. Here’s the math: The body requires approximately 30-0 calories daily, per pound of muscle. When you add pounds of lean muscle, you’ll burn an additional 0-0 calories every day, even on days you don’t exercise (NASM 99). This adds up to ½ to pounds of fat loss every year. Regular Exercise Your capacity for exercise plays a crucial role in your overall health and well-being. In a recent study at Stanford University (Myers 00), poor fitness levels proved to be the deadliest risk factor for death of all risk factors including hypertension, diabetes, obesity, heart arrhythmia, high cholesterol and even smoking. Aging doesn’t have to mean stiff joints, slower metabolism and reduced muscle strength. Consistent exercise can increase metabolic rates, lower heart disease risk and improve body composition, muscle endurance, flexibility, cardiovascular endurance, core strength/stability and posture. During your Executive Health Evaluation, you will discuss your current exercise routine with an exercise physiologist. Together, you can develop a plan fitting your lifestyle and overall health goals. There are three main exercise categories: resistance/weight training, cardiovascular exercise and flexibility. Each offers specific benefits, creating a well-balanced exercise program with dynamic results. V. Maximizing Your Health Potential Your personalized food plan will center on eating a diet high in phytonutrients (natural disease resisters); essential fats (basic building blocks needed by every living cell and for prostaglandin production); lean protein (critical for growth and energy, hormone, antibody, enzyme and tissue production plus acidalkali balance); and fiber (helpful in lowering cholesterol, stabilizing blood sugar levels and preventing obesity, constipation, colon cancer and hemorrhoids). WWW.CENEGENICS.COM v. M axiMizing Y our h ealth p otential http://WWW.CENEGENICS.COM
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