Modified Mediterranean Diet

Clinical Nutritionist, Tom Mantos is a good friend of mine and has been for quite some time. There are few people that I know - wait - correction, there is NO ONE that I know that knows more than he does when it comes to nutrition. One of the best things about Tom is he isn't just a text-book kind of guy (although he is very well versed in his knowledge base) - he's a hands on, experienced nutritionist that found his life's work in helping people to get healthy. Suffice it to say that Tom has taught me pretty much all I know about the field of nutrition, so when Tom recommends something, I tend to listen.

For years Tom has been touting what he refers to as the "Modified Mediterranean Diet" (MMD). The Mediterranean Diet is one that is high in legumes, nuts and seeds, healthy and essential fats, grains, fresh fruits and vegetables while keeping items such as dairy, fish, poultry and eggs towards the middle of the pyramid and fats and sugars and red meat way at the peak. The MMD not only bases it's food selection on the above mentioned but also takes the Glycemic Index (GI) into account. The glycemic index takes the impact foods (carbohydrates) have on blood glucose (sugar) levels. A number of 100 is assigned to glucose (a simple sugar) and all other foods are rated accordingly on how they impact blood sugar levels. By combining these two methods (MMD and the GI), an individual has a greater opportunity to fight diseases such as cardiovascular disease, diabetes and obesity, while reducing body fat levels and improving overall well-being. The Modified Mediterranean Diet is something well worth the time to investigate in greater depth for an overall healthier approach to eating.

Fred Fornicola
Fitness Professional
908.433.4542

What Are You Waiting For?

Nobody makes a greater mistake than he who does nothing because he could only do a little. - Edmund Burke (1729-1797, British Political Writer, Statesman)

At some point in time, our society was convinced that being healthy and fit needed to be a complicated and lengthy undertaking. Unfortunately, this has paralyzed many people in their attempt to embark on a proper exercise and nutritional program and for some, it has just given them another reason - or better stated - excuse, for not doing some form of physical fitness and eating right. Here’s an example: I once had a brief (thank God) conversation with a doctor who was no longer exercising because his schedule did not allow him to continue with his normal 5 days a week, 2 hour per training session program. I posed the idea of reducing his 10 hours a week in the gym to doing some type of exercise 2 -3 times a week for 20 - 30 minutes and explained that this is an extremely efficient and effective way of becoming stronger and better conditioned (assuming particular parameters were met). His response was "that's not enough time; I need more than that to get any benefits." To which I responded "A little of something beats a whole lot of nothing."

It’s very simple folks; my recommendation of infrequent, short duration workouts is not a compromise but a productive approach to becoming stronger, healthier, leaner and more functional. - Fred Fornicola

Nutrition for a Fast-Paced Lifestyle

In an age of dual income families, hectic schedules, and fast food commercials, it can be tough to ensure you and your family members are getting the nutrients you need to stay healthy—particularly since men and women have different nutritional needs. Fortunately, you can put your family on a firm foundation for healthier living by taking comprehensive multivitamin/mineral supplements with purity-certified fish oil, to provide an ideal foundation for a daily nutritional program. Additional targeted nutritional support can address men's and women's specific health concerns, to help them stay active and feel good.

Healthy Living Basics

The omega-3 fatty acids provide important health benefits for a variety of body systems, and no foundational nutritional supplement is complete without them. Fish oil has been shown to support brain, cardiovascular, immune, and musculoskeletal health, as well as fetal growth and development.

Unfortunately, the standard American diet is low in omega-3 fatty acids and other important nutrients. So, when you're choosing the best supplements for you and your family, be sure to consume enough foundation nutrition plus support for overall health, including:

*extra strength fish oil containing highly concentrated EPA-DHA omega-3 fatty acids
*a comprehensive multivitamin/mineral formula (without iron for men, with added iron for women)

Added Nutrients for Men
Men need added support for virility and vitality in their 30s and beyond, so in addition to the foundational nutritional supplements listed above, many men might benefit from:

*a supplement offering tribulus fruit, ashwgandha root, cowage seed, and other natural ingredients for vigor, vitality, and a positive mood
*zinc, to support immune and prostate health

Added Nutrients for Women
Women of all ages also may benefit from targeted nutrients to stay vibrant and healthy. These include:

*A balanced combination of calcium, phosphorous, microcrystalline hydroxyapatite concentrate (or MCHC, the actual substance that makes up much of the structure of bones) and magnesium to support healthy bone density and muscle relaxation
*Vitamin E complex for cardiovascular and nervous system health and protection against damaging free radicals (molecules that cause potentially harmful chemical reactions in the body).

If you're interested in improving your health through the convenience, cost-effectiveness, and high quality of foundational nutrition supplementation, please contact my office for an appointment. We can assess your nutritional needs and recommend the nutritional supplement formulas most appropriate for each member of your family.

Tom Mantos
732.219.9636

Training With Dumbbells - Fred Fornicola Interview

"Top 50 Healthy Living Blogs of 2009"

Masters in Healthcare voted Premiere Personal Fitness one of the "Top 50 Healthy Living Blogs of 2009"

Endura to Re-Charge Your Battery

Endura is a "State of The Art" fluid and electrolyte replacement drink that was developed from the medical literature and studied at the Tour De France (world marathon bicycle championships). There are so many electrolyte drinks on the market, so what makes this one special? The first thing to take into consideration is that the sports drink contains all of the electrolytes: which include magnesium, potassium, chloride, calcium, and sodium. All of these electrolytes are lost during endurance training which greatly effects muscle contraction and performance. Magnesium, for instance, is involved in nearly 200 enzymatic reactions, many of which
involve muscle contraction and relaxation. Magnesium and potassium replacement is therefore critical for performance. The second fact to consider is the osmality of the sports drink. Osmality refers to how fast the fluid, electrolytes, and cabohydrates get into the bloodstream and working muscles. Endura has a low osmality and gets into the blood stream as fast as water. So Endura contains all of the electrolytes including high amounts of magnesium and potassium, has low osmality, and glucose polymers for sustained energy.

When comparing Endura to other sports drinks, the majority of them only have potassium and sodium with a high osmality (they sit in the stomach longer). A classic example of this type of sports drink is the highly advertised Gatorade (one the worst sport drinks on the market by the way). Now the best way to take a sports drink like Endura is to mix 2 scoops in 16oz of water only (this keeps the osmality low). Drink some before and during training. You need to replace 1-2 drinks per hour of intense endurance trainng, especially associated with heavy sweating. You can get Endura in some health food stored that carry it or you can go to my website and order.

Tom Mantos - Clinical Nutritionist
732.219.9636

Hindu Pushups

Hindu Pushups are a great exercise because they create flexibility and strength throughout the whole body, they stimulate tremendous circulation from head to toe and can greatly improve cardiovascular fitness when done for high repetitions. the best part though, is they can be done anywhere, any time. Give Hindu Pushups a try and you'll see a tremendous change in your fitness and strength.



Fred Fornicola

The FoodBank

The FoodBank of Monmouth & Ocean Counties are looking for donations for Thanksgiving. Aside from the normal day-to-day items that you can give, they have given you an easy way to help by going to www.foodbankmoc.org and donating $10.00 online. Your $10.00 donation will enable the FoodBank to purchase a 12 pound turkey to feed a family in need.

Fred Fornicola
908.433.4542
www.PremierePersonalFitness.com