Page 21 - Florida Sentinel 9-30-16 Online Edition

Health
For many women, the glute muscles are a prime location for fat storage, and many have no problem putting on weight there or at least the right amount of weight. And some women have body compositions that make a defined and prominent butt more difficult to achieve. You may be chronically underweight or just thick all over — both aren’t the best for achieving your best butt.
The location your body prefers to store fat is genetically and hormonally driven. You can, how- ever, move the needle in favor of the look you want through rigorous and consistent exercise.
Specific food choices also assist these efforts.
How your body deposits and stores fat and builds muscles is determined in part by what you eat. However, your genes and sex hormones mat- ter more. Estrogen and other female hormones park fat around your pelvis, butt and thighs, many say, as support for pregnancy and childbearing.
On top of your butt exercises like lunges and squats, you also need to consume foods that con- tain healthy fats and a lot of protein.
Slimming down your belly makes your rear end more prominent. You should, therefore, mod- ify your diet to avoid gut-busting food. In other words: Stay away from simple carbohydrates. Re- fined and processed carbs, like white bread, french fries, refined-grain pasta and sugary drinks are a recipe for ‘booty-do’ (meaning your stomach will stick out further than your booty do”).
But here’s what you should eat: Complex Carbohydrates: Brown rice,
sweet potatoes, barley, whole grain pasta, apples, grapefruit. There are also carbohydrate supple- ments.
Proteins: Skim milk, low fat yogurt, chicken, egg whites, beans, fish, turkey, meat, legumes, whey protein, hemp protein.
Unsaturated Fats: Sunflower oil, canola oil, olive oil, oily fish, nuts.
Breakfast Ideas: Oatmeal with fruit and egg whites, Egg Whites, Whole Grain Pancakes with fruit and low fat/sugar topping, low fat yogurt and fruit, fruit, Wheat Breakfast Burrito. You can also visit a local whole food store or farmers market for a variety of grains, dried fruits, and nuts to make your own flavorful cereal.
Snack Ideas: Nuts, fruit, string cheese, yo- gurt and trail mix, crackers and cheese, peanut butter and banana sandwich.
Lunch Ideas: Meat and fruit salad (tuna, chicken), vegetable based soups, salad sandwich, fruit and cheese.
Remember, you should consume some carbo- hydrates (1/4 of your body’s daily intake) and some protein (10-30g) within 30 minutes of work- ing out.
If you use a lot of resistance you should con- sume more carbs. 0.8g of carbohydrate per 1 kilo- gram of body weight and 0.2g – 0.4g of protein per 1 kilogram of body weight are suggested throughout the day. Your meal should have 1-3 servings of carbohydrates and 2-6 oz of lean pro- tein.
PART III
Phoenix Gentry, a certified master trainer and wellness coach says, “most people don’t use machines correctly.” In fact, machines are a last resort when it comes to burning fat.
“A total body work out is the best way to burn body fat,” Gen- try tells BlackDoctor.org.
To work your hips, ham- strings and glutes:
Opt for exercises like squats, lunges, single straight-leg dead- lifts, and step-ups.
After a warm-up, do the fol- lowing exercises as fast as you can for 45 seconds each. Give yourself 15 seconds to move from one exercise to another. After one full circuit, take a two- minute break before repeating the circuit again, twice more.”
Note: Squats and lunges also strengthen your core.
To tone the chest, back, triceps, biceps and abs:
Do 45 seconds of each: squats, lunges, single straight-leg dead- lifts, step-ups, pushups, tricep dips, lunges, jumping jacks, ab- dominal crunches and burpees – totaling 40 to 50 minutes with the warm-up.
By completing this kind of total body workout 3-4 times a week, slowly adding resistance, you should see the fat melting away.
However, if you would rather run, use the elliptical or the stair master, you have to mix speeds and inclines for it to be effective.
Start with a minimum of 2.5 incline at a speed of 4.5 and com- plete 2 minutes before moving on to full speed/incline.
Rotate in-between intervals (2 minutes each) for 15-20 minutes total.”
The same goes when using the stationary bike.
Cruise control is not going to get the job done. “Vary intensity, with 2-minutes of high-cadence pedaling and a 2-minute recov- ery, then repeat for 15-20 min- utes.
You can believe, ‘the beauty is in moving the booty’.
Some researchers believe that up to 40 percent of mi- graines could be avoided if people improved their diets and avoided triggers.
A poor diet, high in things like processed grains and sodium, is one of the biggest triggers for migraine symptoms. Foods that can make migraine headache pain worse include:
* Added sugar
* Refined grain products
* Conventional dairy products
* Aged cheeses
* Pickled or cured fish
* Breads or pastries made with gluten and yeast * Red wine and other types of alcohol (especially
when consumed in large amounts)
* Chocolate (contains a chemical called phenylethy-
lamine that sometimes causes blood flow changes that trigger headaches)
* Caffeinated drinks (for some people, about one cup of coffee or tea daily can help headaches, but withdrawal or drinking more are usually problematic)
* Eggs (especially if someone has an unknown allergy)
* Artificial food additives and artificial sweeten- ers, including aspartame
* Flavor enhancers and preservatives in packaged foods, including MSG
* High amounts of sodium, especially when coupled with low intake of other electrolytes
* Very cold foods
* Nitrates found in processed meats like hot dogs, cold cuts, salami, bacon and ham
* Fried foods and fast foods, especially those made with MSG (such as Chinese food)
* For some people, certain types of beans and legumes (in- cluding lima beans and snow peas, which contain natural amine chemicals)
FRIDAY, SEPTEMBER 30, 2016 FLORIDA SENTINEL BULLETIN PUBLISHED EVERY TUESDAY AND FRIDAY PAGE 9-B