Top 4 metabolism boosters

I’d like to welcome another guest blogger to the Dallas South Family posting on the subject of health and fitness. Please welcome Jason Johnson who this week is going to tell us about the 4 Top Metabolism Boosters. 

By Jason Johnson, CPT 

We have all heard the term “metabolism.” You may have an envious friend who claims to have a fast metabolism, and seems to be able to eat whatever he or she wants. You might have a friend with a slow metabolism, who really has to watch everything he or she eats.

But what is metabolism?

Put simply- within the the human body, it’s the process of converting calories from food into fuel. A little known fact is that the human body is always burning calories-when you’re eating, sleeping, walking, typing on a computer, working out, or just sitting on the couch-your body is burning calories. Our goal in fitness should be to have our body burn as many calories as possible during these activities. Here are 4 ways you can do this:

1) Eat 5 times per day

Your metabolism is your body’s furnace. If you go too long without fuel, the fire dies down, meaning your body is burning fewer calories throughout the day. Keep the fire going all day long by eating smart, healthy foods every 2-3 hours, 5 times a day. This works like magic. But you have to trust the exercise science, believe it will work, and allow your body some time to get used to eating this often.

Give your body 2-4 weeks to get used to this process. Let your body and metabolism work for you. Don’t try it for a week or 2 and give up because you don’t think it’s working. It’s guaranteed to work, and every nutritionist and dietitian will recommend eating 5 times per day.

Be patient-let your body and metabolism work for you. 3 meals, and 2 small snacks-every day. That’s it. It doesn’t take as much time as you think to have the 2 snacks a day-an apple/handful of almonds; celery/yogurt; 1 cup of cottage cheese/pineapple.

Small snacks like this take less than 8 minutes to eat. I have actually timed this. How does this magic work? Metabolism is elevated during digestion, meaning your body is burning calories.

Sample meal times:
7 am-breakfast
10 a.m-snack #1
1 p.m-lunch
3 p.m-snack #2
6 p.m-dinner

2) Focus on protein

Nothing new here. Dietitians have been touting high protein diets for years now. And for good reason. Protein has a high TEF (Thermic effect on food). Meaning your body has to use more energy to digest the protein. More energy means more calories your body is burning. Less chance of this food converting into fat.

3) Focus on strength training (lifting weights)

Lean muscle tissue uses up more calories than fat tissue, even while just sitting on the couch. Research has shown that the average woman can replace 2-3 pounds of fat with the same amount of muscle in just 2 months by lifting weights twice a week. That increases your metabolism by 6-8 %, which translates to burning about 100 extra calories per day.

4) Kick up your cardio with intervals

The more intense you exercise, the higher your metabolism climbs during the workout and after the workout. This is super important. You want to get the biggest bang for your buck during your workout time.

By doing intervals, your metabolism skyrockets during the workout, and the exercise research shows that your metabolism is still elevated for up to 12 hours after your workout is over. Read that sentence again, let is sink in.

This is what we want from our workouts. You want your metabolism to still be cranking and burning calories after the routine is over. When you are showering, sitting at your desk in front of your computer, making dinner for the family, sitting on the couch-during this post exercise time, your metabolism is still sky high and trying to recover from the intense routine you just performed.

Sample interval cardio session: 1 minute fast walking/running, followed by 30 seconds at a slower pace, 1 minute fast walking/running, 30 seconds at a slower pace. If you are really pushing yourself during the 1 minute portion, you will only need about 15-20 minutes total of this interval and you’re done. There is no need to walk at the same slow pace for 45 min-1 hour. You can get a more efficient, effective workout in 15-20 minutes by performing intervals.

Stay healthy,

Jason M. Johnson, CPT

JMJ Fitness

www.jmjfitness.com

Dallas South nominates Texas Bloggers for Texan of the Year

Here’s my nomination for Texan of the Year that appeared in Monday’s Dallas Morning News.

Texas bloggers kept social activism alive

In 2006, most Americans did not know what a blog was or where it was from. Now, Web journalism and social activism are an integral part of Americana.

Our state is honorably represented in this space, which is why I nominate the Texas blogger as Dallas Morning News Texan of the Year.

Locally, the blog Dallas Progress is a prime example of webroots advocacy. Michael Davis has used the site to highlight economic disparities in our city. He helped shut down hot-sheet motels and tear down crack houses in southern Dallas neighborhoods.

Statewide, a number of political blogs were active in this transformational year for Web politics. The Texas Progressive Alliance – a group of about 40 lefty blogs – formed in hopes of changing Texas politics from red to blue.

And give a shout-out to Grits For Breakfast, a criminal justice blog; What About Our Daughters, the Austin-based blog whose publisher hosted the first convention for bloggers of color this year; and even gossip blogs, like Mrs. Grapevine, based in Grapevine, and Young Black and Fabulous, written by a graduate of Texas A&M.

Shawn Williams, publisher, dallassouthblog.com

Uh oh! Arctic blast hits Dallas area once again

It seems like the bar gets lower and lower for what we consider “winter weather” here in North Texas.  Anytime the temperature gets down to 34 degrees, local T.V. crews scour the area in hopes of capturing vehicles wrecking out live on tape.

And that always launches my obligatory weather post (I feel this won’t be the last one of the season).

It also seems like we get dumber and dumber when it comes to driving on area roads.  It took my poor wife three hours to get home from work last night.  She was so shell shocked that she hopped the train this morning.

I saw schools to the north, like Anna, Melissa, Trenton and Bells -even Roxton and Chisum- opening late.  So are Bells officials worried about traffic jams and road delays?  I know it’s better safe than sorry, and since we suck so bad and driving in these conditions I guess caution is in order.

I remember when it was a half inch of ice that shut the city down, then a quarter inch.  Now freezing drizzle does the trick.
So mad props to Debbie Denmon standing on “icy” over passes in Ft. Worth.   I hope someone’s keeping the cocoa warm for you.

Local firm helps Dallas Area Residents to manage bankruptcy

Dallas South would like to welcome our latest community supporter, Robert A. Higgins & Associates

These are tough economic times that we find ourselves in, and many of us are weighing all of our options. Those who find themselves mired in a Dallas Bankruptcy may want to turn to Robert A. Higgins & Associates. Robert A. Higgins & Associates is a full service bankruptcy law firm that can help you navigate the bankruptcy process.

Folks looking for a Dallas Bankruptcy Attorney should look no further than Robert A. Higgins & Associates. If you you are considering Chapter 13 Bankruptcy or Chapter 7 Bankruptcy, Contact Them today.

They offer free consultations for all new clients, and their law offices are conveniently located in Hurst (Northeast Tarrant County) and Benbrook (Southwest Fort Worth).

Folks outside of North Texas going through a Texas Bankruptcy can also call on Robert A. Higgins & Associates. They will help you by referring you to a quality Bankruptcy Attorney in your area.

Robert A Higgins & Associates is a member of the National Association of Consumer Bankruptcy Attorneys.

Call right now! 1-800-876-0495

I would like to thank Robert A. Higgins & Associates for being a Dallas South community supporter.

All the U.S. Economy Really Wants for Christmas is…

By James “Bird Guess

5)…To Temporarily Stop Mark-to-Market Accounting: Lets assume you owe $60,000 on your mortgage loan and 12 months ago your house was worth $100,000. Now imagine if a few homeowners in your neighborhood were in desperate financial situations and chose to sell their $100,000 houses at 50% off ($50,000) for a quick sell. You decide you want to refinance your home and pull out your home’s equity of $40,000 ($100,000 -$40,000), but the bank tells you that your house is only worth $50,000 because that was the last average selling price of the two homes sold in your neighborhood. What!!

Well, this same concept is an accounting principle called mark-to-market, and it has been blamed for accelerating the death of some of Wall Street’s investment banks. For example, earlier this year Merrill Lynch sold $30 billion of mortgage related investment products for $6.7 billion (78% off) to a Dallas, TX based company called Lone Star Funds.

After that historic transaction, banks and investors who owned similar investment products are legally obligated to “write down” or simply discount the value of those investment products or assets. Since many banks and investors were using those investment products as collateral for loans and other investments, they now had to come up with billions of dollars of more collateral since their original collateral (mortgage related investment products) decreased in value because of mark-to-market accounting.

Many of them could not come up with the cash and were forced into bankruptcy, however if they did not have to apply mark-to-market accounting and were able to spread their losses over time, many of them probably could have survived, and this would have softened the blow to America’s financial system.

4)…An Automotive Industry Bailout: How much does it cost to save roughly 3 million American jobs and restore confidence in the American economy? About $25 billion according to General Motors, Ford and Chrysler who have tried to persuade Congress to provide them with at least that amount of financial assistance so they can continue to invest in fuel-efficient vehicles and pay their bills until the economy rebounds, which is expected to be around early 2010.

If the “Big Three” were allowed to fail and file for bankruptcy, it is projected that at least 3 million jobs would disappear, partly because the auto industry is so interconnected and dependent on part manufacturers and suppliers. For example, the Ford F-150 has 4,350 parts made by 270 different suppliers in 26 states, and when sales are down, it financially affects companies and employees nationwide.

Also, Black Americans would be severely impacted since 14.2% of all autoworkers that actually produce vehicles (118,000) are Black Americans. Currently, the national unemployment rate is 6.7%, but for Black Americans it’s almost double at 11.2% and could rise significantly if the auto industry failed.

3…To Make Banks Lend Again: Has anybody seen the $335 billion that the U.S. Treasury handed out to over 85 banks in 32 states? Well, small business owners can’t get lines of credit and consumers are still getting their credit limits pulled. The U.S. Government should penalize banks that are not lending and reward banks for lending

– Period!

2)…A Homeowner Bailout: First, it was Wall Street and Commercial Banks, then it was Automobile companies, but what about American consumers and Main Street who drive this economy? No more waiting! In order to stop the financial bleeding in the housing market and decreasing home values in neighborhoods across America, foreclosures must cease.

The U.S. Government must allow struggling homeowners to refinance their mortgage loans into lower fixed rates, and if necessary, extend their mortgages to 40 or even 50 years. Also, to spark home sales, the government should increase the new homebuyer interest free loan from $7,500 to $10,000.

If both of these actions are done simultaneously, real estate investors will recognize that home prices won’t go any lower and immediately start buying investment property. Potential homeowners will also recognize that homes are as cheap as they are going to get, so they better take advantage of these historically low mortgage rates. But the housing market will not move unless banks loosen up and start lending again.

1)…A $700 Billion Economic Stimulus Package from Obama: Obama’s proposed stimulus package will replace the roughly 2 million jobs lost this year. The package will mainly consist of money available to state and city governments for infrastructure investment projects like repairing roads, schools, and building highways that will spark hiring from construction crews to data entry clerks. More importantly, it will create a sense of confidence and security in the economy despite the horrifying economic news reported daily.

Not only is that all the U.S. Economy wants for Christmas, but it’s what’s needed!

Shawn Williams in January Ebony Magazine Collector’s Edition

I’m thankful each time that someone feels that my words are worthy of print. But I consider it an honor and a privilege to have been quoted in this month’s collector’s edition of Ebony Magazine. It’s a marvelous issue with President-Elect Barack Obama on the cover.

I appear in a section of the January edition under the headline “At Last, Election Day:The Power of One Man one One Vote.” Different cities are detailed for their reaction to Obama’s election.

This is from Page 42:

Dallas, Texas

At Friendship-West Baptist Church, the congregation opened the doors and welcomed about 6,000 people. Throughout the evening, the crowd, many weiring Obama T-Shirts, watched the election returns on huge screens in the sanctuary and in smaller rooms in the church.

Shawn P. Williams, one of the organizers of the election-night event, says Obama helped fuel a renewed social consciousness in Black America. “Obama tapped into the growing online movement of African-Americans who already mobilized for civil rights issues such as the incident with radio broadcaster Don Imus and Rutgers University women’s basketball team, along with the Jena Six protest in Louisiana,” Williams said. “When Sen. Barack Obama came along with his campaign, we were already mobilized. He took what we had already established and moved it to a different arena.”

Many thanks to Judy Ellis Howard who conducted the interview and wrote the Ebony article. Go out and pick up this wonderful piece of history.

Padawan Romo leads Cowboys to 20-8 win over Giants

I get a kick out of Bob and Dan -noonday hosts on Sports Radio 1310 The Ticket- referring to Dallas Cowboys’ quarterback Tony Romo as a “Jedi.” They’re obviously comparing Romo to characters in Star Wars mythology with extraordinary powers, super abilities, and keen senses. There’s no doubt that Romo has shown those traits dropping back in the Cowboys’ pocket a alluding rushers -not so much against the Giants.

But as Bob and Dan have further built on their Jedi analogy, it has never really set well with me. I mean before Sunday night’s 20-8 victory over the Giants, Romo was 4-6 in December (granted he only played like a quarter last December against Washington) and 0-2 in the playoffs.

He also had more interceptions than touchdowns, the only month where his touchdown/interception ratio is out of whack. Jedi sounded like pretty high praise for a guy with those stats.

Bob is a Star Wars geek like myself, and he must be relying on Old Trilogy/Luke Skywalker jedi definitions rather than the new prequel version of the fabled order. Many of us remember when Luke Skywalker went to Dagobah (serious jedi nerd cred if you know what Dagobah is) to visit Master Yoda to be trained as a jedi.

Luke came out balancing on one hand, lifting R2-D2 off the ground, and doing all sorts of aerial acrobatics. He became a jedi of sorts, but still got his butt kicked and hand chopped off by his old man.

In the new movies we found out that there are different levels of jedi. There are younglings, padawans, jedi nights, jedi masters and jedi council members. Padawan learners had to hang with their teacher -a jedi knight or master- until they completed the trials and were ready to go out on their own. Padawan Romo has done a lot of great things, but he’s not a jedi master, or even a knight, yet.

So in the spirit of fellowship with Bob and Dan, I’ll share with them why their homie Romo is a jedi, but far from completing his training.

young.jpgYoungling

These are young, green quarterback who have shown some promise on the football field. The force is strong with them but they haven’t done much outside of win a few games and throw a few touchdowns. They have to lead their team to the playoffs to become a padawan.

Example: Joe Flacco, Matt Ryan

ani-ep2.jpgPadawan

Padawans have mastered the skill of winning, especially against lesser teams. They have learned to come from behind in the fourth quarter and aspire to win a playoff game. They cannot become a Jedi Night unless they “go through the trials” which only occur in December and January.

Example: Tony Romo

qui-gon_jinn.jpgJedi Knight

Jedi Knights have mastered the regular season, and only their playoff performance really counts. They are able to win a playoff game, at home or on the road, and may even get their team to the Super Bowl. But what separates a Jedi Knight from a Jedi Master is the ability to carry his team to a Super Bowl victory.

Example: Donovan McNabb, Jake Delhomme, Jeff Garcia

mace.jpgJedi Master

A Jedi Master has…well…mastered the regular season and the playoffs and has been able to attain that most illusive of prizes: The Lombardi Trophy. You no longer ask whether or not a Jedi Master can “win the big one” because he has a Super Bowl ring to prove that he can.

Example: Peyton Manning, Eli Manning, Brett Favre, Ben Roethlisberger, Doug Williams

yoda_biography_31.jpgJedi Council Member

The Jedi Council is reserved for only the most accomplished of quarterback, those who have won multiple Super Bowls. Their ticket to Canton and the NFL Hall of Fame is punched. Their greatness is not debatable.

Example: Troy Aikman, Tom Brady, Joe Montana, Terry Bradshaw, John Elway

So after this exercise, I no longer have to bristle when Bob and Dan refer to Tony Romo as a jedi. He is. He just hasn’t completed his training. So great win on Sunday night Padawan Romo. As December and January roll along, may the force be with you.

Mr. Kirk goes to Washington?! Ron Kirk up for Obama Administration Post.

I’ve received a great Christmas gift already this year, a host of new guest bloggers. Check out this post about Ron Kirk and his potentially being part of the Obama administration. I’d like to welcome LeLe who blogs as As LeLe’s World Turns to the Dallas South Family.

I don’t know about you, but I am overflowing with excitement that Former Dallas Mayor Ron Kirk has confirmed that he met with the Obama transition team and that he is being vetted. At this time, details are very few, but this is big news for the City of Dallas and its residents.

It’s rumored that Mr. Kirk is being considered for a Cabinet-level post regarding Transportation or HUD. Mr. Kirk is keeping pretty hush-hush about the whole situation. However, as stated in the Dallas Morning News, unnamed Texas Democrats reported that the FBI has made contact with them regarding Mr. Kirk.

For those who don’t know, Mr. Kirk was the first black mayor of Dallas from 1995-2002. Mr. Kirk went on the run for a US Senate seat, however he was defeated by John Cornyn, a Republican. Many hoped that Mr. Kirk would make another run for the US Senate, but maybe he has a different agenda for the next four…or eight years.

Share your thoughts on what Cabinet-level post Mr. Kirk would be most helpful to the Obama Administration in. Also, what could serving in this historic Administration mean for him and the City of Dallas?

Paris Texas Grand Jury indicts two men in connection with death of Brandon McClelland

Howard Witt of the Chicago Tribune updates the happening in Paris, Texas as a Lamar County grand jury has indicted Shannon Finley and Charles Ryan Crostley in the death of Brandon McClelland. Here are a few excerpts from Witt’s Friday story in the Tribune.

  • A grand jury in the racially-troubled northeast Texas town of Paris returned first-degree murder indictments Thursday against two white men accused in the September dragging death of a black man, and the prosecutor in the case said he is investigating whether to add hate-crime charges.
  • Finley was also indicted for evidence tampering for allegedly attempting to wash McClelland’s blood from the undercarriage of the vehicle, while Crostley was indicted for allegedly retaliating against a witness in the case, authorities said. Both men remain in jail, unable to post bond.
  • Special Prosecutor Toby Shook said he elected not to present potential hate-crime charges to the grand jury Thursday. Under Texas law, such charges would not result in any enhancement of the penalty for murder. “We’re still looking at things,” said Shook, who was appointed after the local district attorney recused himself in the case. “You can always go back to the grand jury and re-indict. Obviously that’s an option.”