Ocala Wellness's Newsletter

Own Your Body

August 29, 2014

You just went to your General Physician for a check-up for the first time in 5 years and you’ve gained 30, 40, maybe even 50 pounds. Your blood pressure has skyrocketed, your blood work shows your total cholesterol is way too high, your LDL’s are through the roof, your HDL’s are way too low, your triglycerides show 5 years of entirely too much carbohydrate and/or alcohol consumption, and your blood glucose is so high you’re now considered a diabetic. What now?!? Congratulations, you have just taken the first step to owning your own body. Now that you have hard proof (via blood work) you have developed type II diabetes, are at risk for developing blood clots due to high LDL levels, and have high blood pressure you can make the necessary healthy, corrective lifestyle changes to get off medication and have peace of mind. Start by taking a deep breath. These numbers did not happen overnight nor will they be fixed overnight; you must realize this is a journey, not a...

Lose the Weight, Don't Lose Your Faith

August 9, 2014

It’s time to lay the age-old question of “how many calories should I be eating” to rest. To answer this question, you’ll need 4 pieces of information: 1) Your height, 2) Your weight, 3) Gender, and 4) Age. Based on those data markers, you will require a certain amount of calories just for basic functions such as breathing. The number acquired with the above information is termed your Basal Metabolic Rate (BMR).  The fifth and final required statistic will be your activity level. Above and beyond the calories your body needs for basic functions such as breathing, the more active you are, the more calories you will require to maintain a caloric balance.   If you’ve ever looked at the nutrition label on the back of a food item, you may have noticed the FDA bases the percentages of the macronutrients (proteins, carbs and fats) of that item off a 2,000-calorie diet. Also, the “recommended 2,000-calorie diet” serves as a misconception; very few...

Shaping a Future of Wellness: It's Not Just Child's Play

July 29, 2014

Being an Exercise Physiologist is very rewarding. I have the privilege to assist others on their journey to a healthier lifestyle. I work (and have worked with) many different types of individuals. I’ve helped average adults trying to incorporate more fitness into their life, individuals seek me out to create exercise prescription plans because I have the ability to tailor fitness routines to match their level of skill, and I’ve even had the honor of working with seniors who recognize adding an appropriate exercise plan to their daily routine will warrant a higher quality of life. I have to say the most rewarding people I have ever worked with are the children. I specialize in working with children diagnosed with ADHD, sensory integration deficits, autism, and even Asperger’s. Their desire to accomplish something, anything, is unmatched by any level of self-motivation I have encountered thus far. It’s such an awesome feeling to know I have the influence to...

The Building Blocks of Life

July 26, 2014

Protein is a crucial nutrient in our daily nutrition plan. The consumption and digestion of protein has many different functions! The building blocks of protein are called amino acids, which means our body breaks protein down into molecules of amino acids; there are two types of amino acids, essential and non-essential. The term essential simply means our body cannot naturally produce these amino acids so we must consume complete proteins to fuel our body with the necessary amino acids. Our body can naturally produce the non-essential amino acids; therefore the focus lies on the consumption of essential amino acids. Our body needs protein and amino acids mostly for the production of enzymes, hormones, neurotransmitters, and antibodies- without sufficient protein intake, our bodies will not function well at all!  Protein even helps with growth and repair of cells and acts as a transporter for certain substances.   The average American should consume .8 grams per...

Let's Get Down To The Fats

July 23, 2014

Can you name a 3-letter word that holds the same absolute disgusting power the word FAT does?  It’s how we describe the stubborn flab around our belly and thighs when we look in the mirror, it’s also an ugly descriptive word some use in malice to break people down; but did you know it could be used in the same sentence as “heart healthy?” As a whole, as a community, we need to ditch the common misconceptions and pay attention to the science and to the facts; that’s where Ocala Wellness comes in to action. Fats are not bad for you! The correct fats can decrease blood pressure and cholesterol, they can alleviate joint pain, and they even help your body absorb certain vitamins and nutrients. As with just about anything in nutrition, there are good versions of fats and there are bad versions of fats. Each category is further divided into 2 subcategories each; let’s start with the good fats first: polyunsaturated and monounsaturated.   These heart healthy...

All Blogged Up? Eat More Fiber!

July 23, 2014

Dietary fibers are found in vegetables, fruits, seeds, nuts, and heart healthy whole grains. Did you know fiber actually comes in two different forms? The two types of fiber are called soluble fiber and insoluble fiber; both forms of fiber accomplish the same task through different processes. Having said that, fiber plays many different roles on digestion.     Soluble fiber attracts water and will form a gel like substance that helps delay digestion and also helps us feel full for a longer period of time. When you consume the proper amount of soluble fiber during the day it will help you with weight maintenance. If you feel full and you have met your caloric needs, there is no reason to continue to eat! As the old saying goes: “Eat to live, do not live to eat.”   Sources Of Soluble Fiber:                                                              Oatmeal                         Carrots                                              Oat cereal          ...

Carbohydrate Nourishment: Fuel For Your Brain

July 21, 2014

Bloated, puffy, unpleasant, nasty, drained, weak, depleted; what’s your too-many-daily-grams of carbohydrate feeling? Carbohydrates come in many different forms: some are digestible some are not, there are complex and there are simple carbohydrates, and some carbohydrates contain soluble fiber while others contain insoluble fiber.  We should never deplete our body of carbohydrate fuel; rather we need to ingest the proper carbohydrates. There are a great deal of misconceptions about carbohydrates in our society and I intend to lay them to rest. Carbohydrates have many different functions in our body.  Did you know the body actually prefers carbohydrates as the desired fuel? The basic form of carbohydrate energy is the simple sugar glucose. Studies have shown that carbohydrates are the limiting energy substrate and that means when our carbohydrate fuel runs out, we will reach a point of exhaustion.  Small/frequent meals with carbohydrates are recommended to sustain blood...

Proper Nutrition: Don't Let It Consume You

July 20, 2014

When it comes to nutrition, what’s the one phrase NO ONE likes to say? “I’m going on a diet.” What if I told you it’s more feasible to lose weight by ditching that phrase and keeping that nasty “D” word out of your vocabulary? Better yet, what if I presented you with sustainable lifestyle changes that would allow you to not only lose weight, but also maintain the weight you lost? Being told what to eat and what not to eat can be very frustrating; therefore I will break down nutrition processes and information to a basic, understanding level. Having a working understanding of the major concepts of nutrition will help guide you to making healthy, sustainable changes. Don't let making corrective changes to your nutrition overwhelm you, in all reality there are only a few concepts to comprehend. Nutrition can broken down in to two categories: macronutrients and micronutrients. Macronutrients are the most important and will be the entire focus of this article....

Proactive Wellness: A Healthy Investment

July 16, 2014

​If I told you making corrective, healthy lifestyle changes were a piece of cake, no doubt most Americans would be lined up to see if it was chocolate or vanilla flavored. The truth of the matter is these changes take time and you aren’t going to lose 30lbs in a matter of 4 to 6 weeks. You can blame the fitness supplement marketing industry for selling you sculpted, rock hard abs by taking only 2 pills twice a day. I’ve even heard marketing for a supplement claiming, “If you drink this you will cure yourself of diabetes.” I’m not sure which side is to blame for the ignorance of our society today, but convenience has blinded us as an entire entity, nonetheless. What’s the one thing the fitness supplement industry doesn’t sell you? Exercise, because exercise is free. In this same society we struggle to fit in our favorite jeans yet we make excuses to avoid any kind of energetic, full body activity. “I’ll start that diet tomorrow,” or “I’ve earned this due...

The Ocala Wellness Motivational

June 27, 2014

A Better Way To Live  “Take my product and lose 30 pounds in 30 days!!” We’ve all been exposed to the fitness industry in some type of way: Radio ads, infomercials promoting products such as Hydroxycut, and who could forget the “fad” diets the celebrities endorse.  What about Plexus Slim? Seems great, doesn’t it? Stop and think when the last time someone tried to promote true wellness. No, I’m not talking about someone promoting a product (that isn’t even FDA approved) to help you lose your stubborn belly fat. I’m talking about providing you with the necessary tools, data, and support to help you make healthy lifestyle changes that will not only increase the longevity but also the quality of your life. No one benefits from short-term fixes that involve drastic changes to your normal eating habits. Ocala Wellness presents to you sustainable lifestyle changes; this is not a bandwagon, this is a better way to live!  Ocala Wellness is based solely on the notion to get...