Benny Jones Jr. Lifestream

Imagine accomplishing all your [wellness] goals...

How good does it feel?

How much energy do you have?

What are you able to do?

Who are you with and what are/will you be able to do?

Now... Stop!

POINT TO PONDER: For change to be consistent and successful you have to consistently provide your subconscious with new images or references to create sustainable CHANGE AND HABITS and this can be acommplished through journaling and/or by MSA => Mentoring, Support, and Accountability. Find someone who you can be accountable to who will also support you with positive reinforcement. Let us know if we can help... 

HYDRATION: In case you didn't know you need to drink at least half you body weight in water every day; so I am 220lbs, I need at least 110oz per day. If you don't like the taste of water, you might want to try La Croix Sparkling Water. Keep in mind, this is not a water replacement but something to take the monotony out of drinking water so one or two of isn't too terrible. And these are excellent if you are trying ween yourself off of Soda which I highly recommend....

www.facebook.com/activehealthywell

Got mines, get yours for $5 at Starbucks, Starbucks has teamed up with the Opportunity Finance Network® (OFN) to create and sustain jobs. We call it the Create Jobs for U.S.A. Program. It provides capital grants to select Community Development Financial Institutions (CDFIs). The CDFIs then provide financing to underserved community businesses which include small business loans, community center financing, housing project financing and microfinance, for more info visit; http://www.starbucks.com/responsibility/community/create-jobs-for-usa-program

Nutrition Tip: Figs are fresh in fiber and high in iron, boosting energy and promoting healthy blood. Fig leaf extract has anti-diabetic properties reducing the amount of insulin needed by some people with diabetes. Figs are however high in calories so they should be eaten moderation. Figs contain sterols which lower cholesterol, good source of energy, and a good source of potassium preventing fluid retention. So enjoy moderately.. www.activehealthywell.com

Wellness-Tip: Eat when you are truly hungry. Camels store fat in their
humps because they don’t know when there next meal will be. Likewise,
if you starve yourself during the day eating only once or twice, your
body will go into starvation mode and conserve every calorie as fat
(it’s true) and not eating when you are hungry sets up a dysfunctional
pattern of thinking with food. This behavior can alter the way your
brain and body process hunger signals – leading to false hunger
signals. To reset this - Eat when you are truly hungry.

activehealthywell.com

Fitness-Tip: Getting less than 6-hours of sleep spikes cortisol (one
of the big three fat inducing hormones along with Leptin and Ghrelin)
which inhibits oxygen uptake by up to 15%. A warm bath 1-hour prior to
bead helps you to fall asleep faster according to University of
Loughborough researchers.

Cortisol: Cortisol (hydrocortisone) is a steroid hormone, more
specifically a glucocorticoid, produced by the zona fasciculata of the
adrenal gland. It is released in response to stress and a low level of
blood glucocorticoids. Its primary functions are to increase blood
sugar through gluconeogenesis; suppress the immune system; and aid in
fat, protein and carbohydrate metabolism. Cortisol has been termed the
"stress hormone" because excess cortisol is secreted during times of
physical or psychological stress, and the normal pattern of cortisol
secretion (with levels highest in the early morning and lowest at
night) can be altered. This disruption of cortisol secretion may not
only promote weight gain, but it can also affect where you put on the
weight.

Ghrelin: Ghrelin is a 28 amino acid peptide and hormone that is
produced mainly by P/D1 cells lining the fundus of the human stomach
and epsilon cells of the pancreas that stimulates hunger. Ghrelin
levels increase before meals and decrease after meals. It is
considered the counterpart of the hormone leptin, produced by adipose
tissue, which induces satiation when present at higher levels. In some
bariatric procedures, the level of ghrelin is reduced in patients,
thus causing satiation before it would normally occur.

Leptin: Leptin meaning thin) is a protein hormone that plays a key
role in regulating energy intake and energy expenditure, including
appetite and metabolism. It is one of the most important adipose
derived hormones.

Scott, Elizabeth (22 September 2011). "Cortisol and Stress: How
Cortisol Affects Your Body, and How To Stay Healthy in the Face of
Stress". Stress.about.com. Retrieved 29 November 2011.

Inui A, Asakawa A, Bowers CY, et al. (2004). "Ghrelin, appetite, and
gastric motility: the emerging role of the stomach as an endocrine
organ". FASEB J. 18 (3): 439–56. doi:10.1096/fj.03-0641rev. PMID
15003990.

Brennan AM, Mantzoros CS (June 2006). "Drug Insight: the role of
leptin in human physiology and pathophysiology--emerging clinical
applications". Nat Clin Pract Endocrinol Metab 2 (6): 318–327.
doi:10.1038/ncpendmet0196. PMID 16932309.

http://www.activehealthywell.com

Fitness-Tip: Improve your reflexes, coordination, core, power by
performing 3-sets of DB-Squats PUnches with 1-minute rest in between
sets. (1) Find dumbbells that you can hold out in front of you (2)
Squat until your knees are parallel (3) Raise up using your
quadriceps, glutes, calves (4) Extend both arms (punch) one at a time
- Rinse and Repeat - 3 Sets X 12 - 15 Reps. Enjoy!
www.activehealthywell.com

image courtesy of menshealth.com

Wellness-Tip: Forget about diets - Forever. Diets are essentially
training courses in how to get fat and feel like a failure. Stop
depriving yourself of food and do something different. If you are
eating less than 1500 calories a day you are depriving yourself of
much needed nutrition. The less you eat, the more you gain because
your body has built in conservation mechanisms - do this multiply your
body-weight X 10 that's the minimum number of calories you need to
sustain homestasis...

Nutrition Tip: Research has shown that Quercetin found in Apples helps
protect against Alzheimers and people who apples have smaller
waistlines, less abdominal fat, and lower blood pressure because they
are low fat, low glycemic-index, high in fiber, and rich in potassium.