What Fitness Means to Me

It has been a while since I've visited my blog. I thought it would be appropriate to start posting fitness tip since I am beginning to get followers to Insanity and P90X in Micronesia, especially Pohnpei. 

So, what does it mean to be fit and healthy? It means everything believe it or not. It is not just physical, but mental, and psychological. Being physically healthy and fit involves not only how you look, but also how you feel and your overall health. Livestrong (2012) stated that some of the measures of physical health and fitness are hidden, showing up in blood tests that measure your cholesterol and blood pressure. However, when you implement measures to improve these health indicators, your physical shape will probably improve, as well. 

Only a year ago, I was over 265 lbs and can hardly run 50 feet. While I've yet to reach my goal, I've seen significant change in my overall fitness and health. I am no longer sluggish and I can ran over three miles. I've lost 20 lbs and my blood pressure and cholesterol has improved tremendously. I had to first replace my unhealthy habit with healthier ones. I make sure to always eat lots of vegetables and fruits, especially local ones. Some of you will find some part of being healthy more challenging than others. We all have our weaknesses. I was a powerlifter, so it didn't take me long to get into the workout, however, I struggled with food since I love to eat. I had to change my mindset that I don't have to starve myself to lose weight and be healthy, I just need to replace  unhealthy food with healthier ones. One tip that I've learned, is that the more natural the food, the healthier. Stay away from processed food. How do you know if a food is healthy? First, make sure it is not in a can, second, the shelf life should not exceed over two to three days. 

You've probably have some loved ones that have died of diabetic or heart disease. These are preventable diseases. How sad that we basically stopped physical work like our forefathers and just ate ourselves to death. I mean, if I point a gun to your head, you would do anything to prevent me from blowing your head off, right? Well, it is the same thing as what we are doing to our body. While it is not sudden, you might as well pull the trigger. What a terrifying picture if you sit and really think about it. 

Well, my friend, I hope I had put the fear in you to start today in changing your life and become healthy. Heck, if you don't want to do if for yourself, think about your loved ones. It would be a shame, if you could see your precious kids grow up, but you were too selfish to take care of yourself. That is why I've created this blog or conduct Insanity workout at the Pohnpei Fitness Gym so you can have the chance to be fit and healthy. My mission is to reverse the obesity trend in Micronesia, but I can't do it alone, I need you to help me achieve that mission.

If your goal is to be fit, healthy or just look good, you have come to the right place. I aim to do whatever I can to make sure that you reach your goal. Why would I do something like that? Well, I am on the same path. I figured that it be more worthwhile to help others so I can help myself. How about it?www.teambeachbody.com/rippleeffect









Reference:
http://www.livestrong.com/article/378112-what-does-it-mean-to-be-physically-healthy-and-fit/#ixzz2Ary4NEI1

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Nutritional facts about Breadfruit

Breadfruit

Common name - Mai (Pohnpeian)  these are some of the common names in which bread fruit is known by. Scientific name - Artocarpus altilis (Greek) meaning artos = bread and karpos = fruit. Origin- They are known to originate from Mexico. Appearance - Breadfruit looks green in color, when matured little sap will be leaked out which makes the fruit to appear more yellow in color when ripe. The fruit has a starchy texture and fragrance that tends to remain about the fresh baked bread. The nutritious fruit and the seeds are edible. A fully ripe breadfruit is usually soft and fragrant and its flesh is creamy yellow like coloured and pasty with irregular oval seeds. In the centre of this seedless fruit, there found a cylindrical core, in some species which is fully covered with hairs and small seeds. The breadfruit's flesh will be sweet and the fruit haves a nice fragrant smell.

Nutrients in Breadfruit

Breadfruit is low in Saturated Fat, Cholesterol and Sodium and very high in Vitamin C, Dietary Fiber and Potassium. The nutritional value of breadfruit helps you to maintain optimum health. Breadfruit has been considered as a nutritionally beneficial fruit. A large amount of nutrients and useful calories can be obtained by eating breadfruit. Other than the contents given in the table, the fruit also consists of 70.9 g of water content and 1.2 g of Protein content in it.
Vitamins (Per 100 g) Pantothenic Acid 0.5 mg Vitamin B1 (thiamine) 0.2 mg Niacin 0.9 mg Vitamin B6 0.1 mg Choline 9.81 mg Vitamin C 29.1 mg Vitamin E 0.1 mg	Minerals ( Per 100 g) Phosphorus 30 mg Calcium 17.1 mg Sodium 2.0 mg Potassium 490.3 mg Iron 0.5 mg Magnesium 25 mg Zinc 0.1 mg Copper 0.13 mg Manganese 0.11 mg
Healthy fats in Breadfruit
Breadfruit is very rich in healthy Omega fats. Breadfruit increases the body's power by the fatty acids namely Omega-3 Omega-6 These vital fatty acids helps the normal development of body and mind. Fatty acids also increases skin color, hair growth, regulation of metabolism, promotion of reproduction and also stimulates bone health.
Breadfruit Facts
1)  Breadfruit is a tropical tree which is mainly related to Jackfruit family. 2) Plants bestow demeanor fruits from 2-3 years after planting and remains productive for decades. 3) Breadfruit can also be used like a vegetable.It can be baked, boiled, fried, or roasted. 4) Breadfruit has been an important crop in the Pacific for more than 3,000 years. 5)  They also provide construction materials, medicines, fabric, glue, insect repellent, animal feed, and more. 6)  There are two varieties of breadfruit, one is the seeded variety known as the breadnut, scientific name - Artocarpus camansi and the other one is the seedless one. 7)   The seeds are boiled, steamed, roasted over fire and eaten with salt. Sometimes they are made in the form of a puree. 8)   Breadfruits play a vital role in animal feeding.
Breadfruit health benefits
1)  Bread fruit provides high energy to those who eat it through its carbohydrate, mainly needed by the body for warmth and maintenance during daily activities. 2)  The fiber present in breadfruit helps to make the intestines and bowels work properly by clearing out the junk from the intestines. 3) The dried fruit has been made into flour which is much richer than wheat flour and other essential amino acids.
Breadfruit arrests major diseases
The reason why breadfruit is considered as cholestrol controller is because it is a rich source of fiber. The kind of fiber in breadfruit actually lowers the LDL levels (the “bad” cholesterol) while raising the levels of the HDL (the “good” cholesterol) which protect the arteries.
Breadfruit protects the body from heart diseases and heart attacks, Other than this the fiber present in breadfruit help those with diabetes to control the disease to some extent by reducing the absorption of glucose from the in taken food . Consuming breadfruit on a regular basis can reduce the risk of developing colon cancer. Breadfruit leaf is believed to lower blood pressure and is also believed to reduce asthma. Toasted flowers of the breadfruit tree are also rubbed on the gums as a cure for tooth ache.
Notes on Breadfruit Depending upon the climate and the soil, breadfruit vary greatly in shape, size, and color. Most tend to be spherical-shaped, but some are almost oval. Leaves differ mainly in shape and fruits differ in shape, size, and also the ripening time. When storing breadfruit for a short period of time, avoid keeping it in a hot place, keep it in a cool and dark place. If you want the breadfruit to be stored overnight, then place the whole breadfruit under water. Look for: For immediate use, select slightly soft breadfruits. For use in a few days, buy firm fruits that do not yield to the squeeze test. Leave them at room temperature to ripen. Avoid : Avoid giving breadfruits in a large number to chicks it may cause delayed maturity. An extra tip: Breadfruit does not handle refrigeration well, hence it should be kept in a thick bag to prevent it from cold damage.
Uses of Breadfruit Breadfruit is mainly used for medicinal purposes. The flower of breadfruit can be used as a vegetable, immature fruit can also be cooked and also can be stored for future usage, matured fruit can be eaten raw or can be baked to make it more delicious. The seeds of the fruit are cooked immediately or it will be dried to use it for few days. The leaves of the fruit are used in ornamental making because of its good shade.

OBESITY WORLD WIDE

Out of 10 nations, more than half of the obese nation is from the Pacific. The top 2 is from the Micronesia where I'm from. Guess who's number 2? Federated States of Micronesia. It is so disturbing that at the rate we are going half or more of the people in FSM will have some kind of obesity before they reach the age of 30 or 40. One of the killing disease in Micronesia is an obesity related disease called Type 2 Diabetes. In every family there's at least, at least two individual with the disease or dying from it. 


What are ways we can prevent obesity related disease? Eat right and exercise!


Make a point to eat a lot of vegetables. That is why Shakeology is the best supplement in the market. Most of us couldn't afford healthy food or do not know how to eat properly. By replacing your most important meal, breakfast with Shakeology, you've taken care of most of your nutritional needs for the day. 


Make a point to exercise daily and drink plenty of water. Go to the Shakeology link I've provided to find out more about Shakeology's benefit. www.myshakeology.com/rippleeffect