Shelly's Health and Fitness Corner

Fight Fatigue

2012-01-15T09:54:00.000-08:00

Now that the holidays have past and tax season is rolling around, along with other life stresses, you might be feeling a little overwhelmed. You may even be feeling a little fatigued just trying to catch up with things. You can help combat fatigue by staying hydrated. Sometimes fatigue is the result of dehydration, so make sure your getting enough water. The body is made up of around 60% water. On average men should drink 13 cups of water daily and women 9 cups. Keep in mind that this may vary depending on your level of perspiration during activities. This is especially true during the Summer when your body perspires more. If water doesn’t seem to help your fatigue, try a high energy snack such as peanut butter on a stalk of celery or apple slice. Peanut butter is a good source of protein and high in monounsaturated fat. Not all peanut butter is the same, so be sure to read the labels and choose a peanut butter that list peanuts or peanuts and less than 1% salt as the ingredients. You can also boost your energy level by going for a short brisk walk. This may boost your energy level by as much as 20%. Lastly, 30 minutes of sunlight doth good to the body. 30 minutes of exposure to sunlight can help shift your bodies circadian rhythm resulting in an energy and mood boost.

Increasing Brain Power

2012-01-01T11:10:00.000-08:00

I think we’ve all had days of brain fog some days more than other. You know those days where it seems like you can’t retain any more information, kinda like you’ve reached your brains maximum capacity? Those days are familiar to me. It can be a challenge trying to balance school, work and family. The most important way you can boost your brain power is by getting 7-8 hours of sleep on nightly bases. I confess that I'm guilty of not getting that much sleep on some nights and I seem to be ok, at first. But after a few days of sleep deprivation, my emotions are running high and my energy level is depleted. You can also boost brain power by reading or speaking out loud. This is very helpful when you’re trying to study for an exam or remember something. Just make sure you’ve narrowed it down to the most important information. Don’t try to remember every single little detail. Cinnamon can also be helpful. Cinnamon is said to help increase the rate at which your brain processes visual cues. You can easily add a teaspoon of cinnamon to your cereal or even chew cinnamon flavored gum. There has also be some studies on Ginkgo Biloba that shows it can increase blood flow to the brain. Some people have also reported an increase in libido. Not all Ginkgo is the same, it has to be a pure form with a high amount of the standardized extract and a good potency.

My Secret to Coping with Stress

2011-12-12T20:34:00.000-08:00

As you know, this time of year can be stressing and I personally have had an extra stress load this year. Not to mention my sources of stress are drawn from several areas. Either way, I mange with prayer, a healthy diet, exercise, a supporting circle of friends, family and… my Bach Rescue Remedy. Bach Rescue Remedy is a homeopathic supplement that I have used on occasion for years. It’s a natural stress relief that works almost instantly. You can buy it in spray form or tincture. I prefer spray because I can carry it in my purse and use it when I need it. Bach Rescue Remedy consist of the Bach Flower Essences; Rock Rose, Clematis, Impatiens, Cherry Plum and Star of Bethlehem. Each flower has its own function. For instance, the Rock Rose brings courage in times when one is faced with fear or terror. This is common around the time of family reunions or family get togethers lol;-). Clematis, works by allowing you to focus more on the present rather than the future, which is uncertain. Cherry Blossom brings clarity and rationalization to your thinking. It also brings a sense of calm and balance when you feel that your loosing control. Lastly, Star of Bethlehem encourages a calm and lessens the impact of grief, fright or shock. Bach Rescue Remedy can be purchased at Clark's Nutritional Centers (www.clarksnutrition.com) or your local health food store

No one supplement can solve a problem but for some people it may help. Eating a balanced diet along with exercise and some quiet time can provide the essentials to maintain better health. We also have to keep in mind that we can’t change everything and taking on additional stress will do more harm than good. So my thoughts to you are to focus on the things you can change and let the rest go. Have a very Merry Christmas and be good to your body and it will be good to you.

You can eat the holiday goodies, less the extra pounds

2011-12-01T13:03:00.000-08:00

It’s that time of year again when we spend too much and eat too much. Spending less and eating less can address both problems…right? Sometimes that’s easier said than done. Especially when my eight year old puts a Smart car at the top of his Christmas list. I have explained to him that by law he needs to be 16 years old and have a driver’s licenses before he can drive. But he’s still convinced that the Smart car is just the right size for him to drive. I would not be surprised if he already knew how to drive since he has not missed a NASCAR or Indy car race. Not to mention he has mastered Mario Kart game. In his eyes, I guess that qualifies him to drive. My words of wisdom to him were, “well son, start saving now and by 16 you should have enough money to buy that Smart car yourself.”

Weight loss kinda follows a similar concept, keep working out and reducing calories and overtime the weight will come off. But the problem is, it’s so darn easy to overindulge than it is to go through the motions of exercising and eating less. I can vouch for this because I too have failed victim to food indulgences and the work to get off the extra is just that…work. But how can one resist such sweet temptations, especially at this time of year. Should you avoid all the goodies, eat in moderation or overindulge and pay the price later? Well let’s look at all three scenarios, should you avoid the sinfully tasty goodies? You could but making it completely off limits is like telling yourself that you can never eat these foods and after a while you will eventually give in and your likely to over do it. Moderation, that sounds like a good idea. Allow yourself a certain amount of goodies but be careful not to over do it. One of my personal favorite ways to accommodate my preferably “naughty but goody” foods is to workout a little more. For instance, I'll workout an extra 30 minutes on top of my regular exercise time and reduce my calories prior to the event I plan on attending and eating at. The other option is to overindulge and from my experience, I have been there, done that and don’t like it. For one thing it may be very satisfying while your eating. And yes it’s a symphony of palatable pleasure in your mouth and comforting during the whole eating experience. However, it’s the aftermath that stinks. You don’t feel good when the food is gone but the reality is, it hasn't really left you, you just don’t see it in the form of food. It transforms to a layer of fat on your butt, hips, thighs, you fill in the blank. The extra calories that you consumed has now turned into a pound or more of fat and you'll have to work to get it off. Having an extra pound of fat is going to require you to burn 3500 calories to rid yourself of the evil. And that can take a week or more for some people. So my advice to you is to stay within a healthy caloric range and if you plan on taking part in the goodies. Consider doing a little more exercise on top of your regular routine and reduce your calorie intake prior to the food event. This will allow you to accommodate the holiday treats.

Ways To Help Improve Acne

2011-11-20T16:02:00.000-08:00

Acne affects roughly 17 million plus Americans but the majority are adolescents. Unfortunately for some, it may or may not continue into middle age with women being the ones who experience it the most. The onset of acne occurs when the sebaceous glands are triggered by sex hormones. This results in the skin having an increased production of oil that can cause the ducts to become plugged. The plug duct begins to accumulate bacteria that cause the skin to become inflamed, thus producing the…dreaded zit. What’s interesting is how food can affect hormone production. Androgens and hormonal mediators can be triggered by foods and may cause the increase of sebum in the gland. Possible foods that may be culprits are dairy, high glycimic foods and increased fat intake. The speculation of dairy being the cause is due to the possible link of milk containing hormones and bioactive molecules. The other theory is hyperinsulinemia (an increased amount of insulin in the blood) triggers a sequence of events in the endocrine that affect the sebaceous glands. A 12-week study that was done on young men showed a decrease in acne for those who were on a low glycemic diet. Also they had experienced a weigh loss and an improved sensitivity to insulin. The study also showed changes in the surface of the skin related to the fatty acid composition of skin surface trigylcerides; that can affect the production of sebum. Foods that are considered high glycemic are, white bread, potatoes and other sugary foods that can cause a surge in insulin. Foods that are low glycemic are, sweet potatoes, beans and other high fiber foods that result in a gradual increase in insulin.

Natural methods that can be used to better control acne are, eating a nutritious diet, exercise regularly to help control weight, alpha hydroxy acids, tea tree oil and zinc supplementation. Tea tree oil can be found in health food stores and is applied topically to help clear the skin of bacteria. Tea tree oil is not for everyone. Those who may have a condition called rosacea, should not use it as it can make their condition worse. Alpha hydroxy acids are applied topically as well and can help rid the skin of dead skin cells that can clog pores. It can also help in the healing process of acnes scars. Zinc supplementing can be done orally or applied topically. Zinc works by aiding in the wound healing process, helping to reduce inflammation. Zinc supplements should be taken with food as it can cause nausea.

Soldier’s Honor

2011-11-11T12:56:00.000-08:00

This weeks blog is a tribute to my family, friends and all the men and women soldiers who have fought for our country. The poem I wrote below is titled, A Soldier’s Honor.

You fought your wars and gave your all to someone you’ve never known. Your metal of honor is your heart of courage and your faith in mankind and freedom is your drive and willingness to die. To trade your life for your sons and daughters, not mentioning mine. A purple heart represents your loyalty and your pledge to the flag. You honor this country with your willingness to fight and our freedom came with a heavy price. You blink once before battle and twice to shun your fears and still you walk with a brave heart of honor as you step foot into the battlefield. Sometimes thinking once about your family and twice about your life and often struggling with the thoughts of “will I ever come back?” But your heart of courage and soul made of brave crosses that battlefield knowing the price and yet you sign it with your life. My pledge to you dear solider is, I will honor my country and the freedoms you’ve paved, because of this, I will honor you and the life you gave.

Plyometric Training

2011-10-23T08:19:00.001-07:00

From athletes to people who just workout to stay fit, plyometrics adds variety and a challenge to your workouts. Adding plyometrics will allow you to challenge your body, reach a higher level of fitness and get continued results. In the past few years I have become quite a fan of plyometric training and it's a part of my workout regimen. It provides a good challenging workout and it kicks your butt in a short amount of time, resulting in an optimal calorie burn. Plyometrics date back to the 60’s and has strong roots in European countries where it was know as “jump training.” Plyometrics uses a stretch-shortening cycle that allows the muscles to use stored energy during the negative loading (eccentric) of a particular movement. In addition, it allows for quick utilization of energy during the positive (concentric) phase of an exercise. For example, when the muscles are under load such as squatting down and jumping up, it’s during this amortization phase when the main muscles are absorbing energy. In fact, 32% of the energy is used during the positive part of the movement. However, if the amortization phase last for an extended amount of time, the energy that’s being absorbed can be lost. What research does show is when the negative loading is done at a rapid speed(shorter amortization phase) the results are stronger positive muscle contractions.

If your wanting to try plyometrics I recommend working with a personal trainer to insure the movements are done correctly. And like any exercise program, the proper precautions should be taken such as wearing shoes that offer good support, warm up 10-15 minutes prior to workout and don't perform exercises when you start to feel fatigue and good form is compromised. Plyometric drills combined with weight training is a great way to increase explosive power.

Glucomannan Can Help with Weightloss

2011-09-23T15:15:00.000-07:00

Lately, several of my clients have been asking me about products or herbs to assist in weight loss. Usually my answer is, "in order to loose weight you need to establish healthy eating habits along with exercise." It’s simple mathematics, you need to subtract 500 kcal a day in order to loose weight. This can be done two ways, burn an extra 500 kcal a day through exercise and or reduce your kcal by 500 a day. Doing both will help you loose 2 pounds a week. The total amount of kcal you need to burn in order to loose a pound is 3500 kcal a week. That still is my answer and I’m sticking to it however, there has been a study that was done on the herb glucomannan. The study showed a good amount of weight loss in the individuals who participated. Here is a briefing on glucomannan. Glucomannan is a polysaccharide, which is a form of carbohydrates. Glucomannan is a fiber that is water-soluble which means it absorbs water. Glucomannan has been used as a thickener or emulsifier. But when used in weight loss, it causes a reduction in appetite, meaning you fill fuller, thus eat less.

The study that was done showed some benefits regarding weight loss in obese patients. The double blind study was done over an 8-week period with 20 obese patients. In the study, the subjects were given 2, 500mg capsules with 8 fluid ounces of water prior to each three meals. The patients were asked not to change their diets or exercise patterns. The results was a loss in weight of 5.5 lbs. The study also concluded a drop in cholesterol levels.

In my opinion, it would not hurt to add this to a healthy eating plan, along with exercise. Glucomannan is a safer alternative compared to some of the fad supplements that seem to be popular these days and it cost less. I would caution that it is a soluble fiber and drinking adequate fluids is vital. You should be drinking an 8 oz glass of water with each dose. If you would like to read more about the study, you can visit, http://www.ncbi.nlm.nih.gov/pubm d/6096282

Aging Gracefully Part II

2011-09-23T14:58:00.000-07:00

You don't need fancy equipment to start an exercise program. In fact, you can start by doing calisthenics, which is body weight exercises. For example, push-ups can help build your chest, shoulders, triceps, back and abdominal muscles. Also, add squats. This is a great exercise that will help strengthen and tone your legs. You can start by placing your feet shoulder-width apart, toes facing straight ahead or angled slightly outward. Place your hands on your hips and slowly bend your knees and lower your hips towards the floor, keeping your abs tight and torso straight. Be sure to keep your knees behind your toes and don’t bend pass 90 degrees (doing so can cause added stress to your knees). In addition, you can add some core training by doing planks. This is a personal favorite but most hated by my clients. Planks are an isometric exercise, which means it’s held in a static position. Isometric exercises are great because they don’t create friction on joints like isotonic movements. Planks are done by lying face down on the floor with forearms and hands resting on the floor next to your chest. Next, push your body off the floor in a pushup position (using your hands, forearms and toes) while keeping your abs tight, your body straight and parallel to the floor. Lastly, hold the position for several seconds (be sure to breath) and return to starting position. If you’re new to exercise, consider using a personal trainer to help assist with proper lifting techniques and forms. This will help reduce your risk of injury. Strength training is a great way to increase lean muscle mass that will in turn burn more fat, elevate your mood and increase your energy level.

Breathe! That’s something we all have to do but don’t do it properly when we’re under stress. When you’re up against a deadline or in a stressful situation your blood pressure increases and an unhealthy stress hormone called cortisol and overtime, this can harm your immune system and contribute to chronic stress. You can control this by allowing yourself 5-10 minutes of deep breathing and mentally verbalizing a proverb or reflecting on a positive image.

Aging Gracefully Part I

2011-09-18T18:28:00.000-07:00

Aging gracefully, is something we would all like to do. In fact, how does fifty and fabulous sound or sixty and sensational or 70 and simply stunning! Is it really possible to tap into a fountain of youth that can help you age gracefully and improve your quality of life? As a personal trainer who has worked in the industry for many years, I’ve worked with people from the ages of 14 to 75, all of who have struggled with some personal obstacle ranging from poor health, wanting to improve body image or just in need of nutritional guidance. These are all issues that all of us may have faced or thought about at one point or another. The good news is… it’s possible to be healthier, look better and have a better quality of life (at any age). These are all the characteristics of aging gracefully but the bad news is, it will take work and commitment on your part. As you know, nothing in life is free but good things come to those who are dedicated, disciplined and determined. In fact, that is my philosophy when it comes to running my business and training my clients.

In order for my business to be successful, it’s important for me to lead by setting an example. So when clients ask me, “how do you have the time to exercise and eat right?” I simply say, “My health is my priority and a commitment to myself.”We all have commitments and obligations so why not make your health a priority on your list. Most people are running around doing everything on their “to do list,” but they are missing their most important obligation…themselves. You may be thinking that your doing ok because your getting things done and you feel fine for the time being but ultimately your health will pay the price at some point. And that 9-5 job that you were committed to, will simply go to the next “Joe Smith,” while your left struggling with your poor health. When you make your health a priority, not only do you reap the obvious benefits of an improved physical appearance and good health but you will also be able to perform at your best. One of the most important aspects of getting your health on track is that you will have added good healthy years to your life. Now your probably wondering where to begin? Here are just a few simple things you can do to tap into your fountain of youth and age gracefully.

·Start by getting at least 7-8 hours of sleep a night. This will play a major role in your energy level, mood and eating habits. When your not well rested your energy level is wasted and your eating habits are more likely to gravitate towards poor carbohydrate sources to compensate for energy loss, such as pastries, energy drinks etc…That might provide a quick fix but it’s short lived and will create unstable blood sugar levels, resulting in mood swings.

·If your skipping breakfast or making poor eating choices, your setting yourself up for disaster and a Monster drink is not going to help you when you’re the Monster! A simple guideline to follow when planing meals is, 15-20% protein (lean), 55-60% carbohydrates, 20-30% of fat (monounsaturated, polyunsaturated) and your diet should be high in fiber (20-30 grams a day). Stick to food sources made by God through nature. The more natural and less processed, the better.

·Five plus servings a day of fruits and veggies will keep your machine running in top shape and strengthen your immune system. Cruciferous vegetables (brussel sprouts, cabbage, kale, broccoli, turnips) are one of my favorites. In fact, they have a high amount of antioxidants and phytochemicals that help to fight against cancer and toxins. An added benefit to eating several servings of fruits and veggies is you may not need to take a multivitamin because you’ll be supplying your body with all the necessary nutrients from natural sources that your body recognizes.

·Use it now or loose it later! In other words, start exercising. This can be done in as little as 20 minutes or more a day. Start out with a brisk walk and work your way up to a jog or run. Also add strength training to your exercise repertoire at least 2 days a week.

Healthy Tips

2011-09-04T08:56:00.000-07:00

· Women should get around 1000-1200mg of calcium a day. A good calcium formula should contain calcium citrate, magnesium, and vitamin D to help aid and insure absorption.

· Don’t be afraid to eat fat. 20-35% of your diet should contain UNsaturated fats such as; nuts, seeds, avocados, olive oil and grape seed oil. These are the fats that aid in muscle repair and increase HDL, which helps to lower your risk of heart disease.

· Start moving! As little as 20-30 minutes a day of moderate to vigorous activity can lower your risk of some diseases. If you’re really physically unfit break your exercise session into 2-3 10-minute sessions to achieve health benefits. Exercise does not have to be a chore, so make it something you enjoy.

· Eat a balanced diet of 5 or more servings of fruits and veggies a day. For example, 2 ½ cups of veggies and 2 cups of fruit. Eating small frequent meals throughout the day may work by helping you to make better food choices verses going a long period of time without eating may result in poorer food choices. Also eating 25-35 grams of fiber a day, will help reduce risk of some diseases and help you stay full longer.

· Reduce your salt intake. Food & Nutrition Board, Institute of Medicine recommends a sodium intake less than 2400mg a day & under 1500mg for people with hypertension.

· If you plan on exercising, be sure to eat a small meal an hour or so prior. Choose a snack that is high in carbs, low in fat, protein & fiber to minimize stomach upset (gastric emptying). This will help provide you with energy for a good workout.

· Post-exercise: Eat a small meal high in carbohydrates and protein! The carbohydrate will help restore muscle glycogen and the protein will aid in muscle repair. For example, a serving of fruit & a glass of skim milk.Protein also require more energy for your body to breakdown. In other words, you use more calories in the process.

· Lastly, when your feeling stressed, find a place that is quiet or where you can just close your eyes for a few minutes & do 5-10 minutes of deep breathing. This will help lower your blood pressure by several points and it will bring the calm you need to finish out your day!

Stages of Change

2011-08-20T12:24:00.000-07:00

Have you ever heard of the “Stages of Change?” The stages of change refer to a behavioral process that develops over time. There are 6 stages of change that is involved when undecided or deciding to make a change for the better. For example, whether or not to start an exercise program, stopping alcohol abuse, gambling…, you fill in the blank. Prochaska’s Stages of Change consist of a precontemplation, contemplation, preparation, action, maintenance and termination stage. Each stage coincides with the next step but certain actions have to take place in order to make a successful transition to the next level of change. Below is a brief explanation of each stage and the appropriate actions to be taken:

· Precontemplation stage: At this stage a person might have thoughts of making a change but finds it difficult to making it happen. At this stage it might be a good idea to list the reasons why making a change would be good or not (pros & cons).

· Contemplation stage: At this stage the individual may feel the need to change but have little knowledge as to how to do it. But they plan on taking action in the next 6 months or so. At this stage it might be a good idea to take small steps towards change by tackling smaller task. For example, if your goal is to eventually stop smoking, start by talking to people who have stopped smoking. Ask what they did to kick the habit or look into support groups to help provide you with some direction.

· Preparation stage: At this stage, change begins. For instance, if you’re a smoker, you begin to take steps to stop smoking. In fact, you may even set a date where you will quit smoking all together. Also at this stage you may backslide and that’s ok. What’s important is to have a plan in place to get you back on track. For example, you may want to go back to the precontemplation stage where you listed the pros and cons. And that will serve as a reminder of why you decided to make a change.

· Action stage: Change has taken place and is sustained for 6 months or so.

· Termination stage: This is the final stage in which your change has been in the works and good habits are established & change is pretty much complete.

What’s important to remember during these stages of change is everybody has good and bad days. And there will be days when you need to pick yourself back up and keep going despite your falls. Always have a plan of action in place for the bad days such as friends, family or a support group. Set reminders in view as to why you decided to make a change. Having short and long term goals are important even when you reach the termination stage. It’s good to set goals that bring new challenges. Each goal that is achieved, will make you stronger mentally, physically and spiritually. And it’s that strength that will get you through future challenges and set the stage for new aspirations.

What to look for in a personal trainer.

2011-08-07T20:00:00.000-07:00

I want to take the time and address what to look for if you plan on using a personal trainer. This past year I have had four clients who have had personal trainers that either injured them in the workout, did not return calls, lacked expertise or did not do a good job assessing the client prior to any workout program. I will try not to be biased but I will do my best to give a general idea as to what you should look for in a certified professional trainer. And I do stress professional. First of all, the trainer should be educated in his or her line of expertise. In other words, if you have an injury that you have recovered from through physical therapy; your trainer should be knowledgeable and professional enough to work with your PT. And implement any exercises that are recommended by your PT into your workout, if needed. Also if you’re a part of the older population and suffer from conditions such as arthritis, osteoporosis or another health condition, you should be working with someone who is familiar with special populations. Don’t be afraid to ask the trainer if he or she is experienced, CPR certified, types of trainer certifications (make sure they are reputable), educational background or ask to talk to the trainer’s current or previous clients. Also at your first training session your trainer should be assessing your current fitness level. This will help to customize your program to meet your needs. Also it can be used later as a comparison to your previous readings to make sure your progressing. Flexibility should be tested, current health and medical history should be noted, cardiovascular endurance, anthropometric assessment (body weight, lengths circumference etc…). You and your trainer should be working together to set realistic goals and he or she should be providing you with nutritional guidance.

Accountability is essential and your progress should be tracked on a regular bases to make sure long and short-term goals are being reached. Also, your trainer is your paid guide to better health and they should be giving you 100%, anything less is unacceptable. He or she should be a good listener as well as understanding to what your needs are. You should not be intimidated by your trainer to not speak up about your program. For example, if a certain exercise is not working for you, tell the trainer why it should be adjusted, perhaps they may need to educate you or vice versa. And lastly, there is a fine line in the words, “no pain no gain.” You should not be feeling sharp, shooting, or pulling pains in your workout. These symptoms are abnormal and it's your body telling you to stop before further damage is done.

I have been in the health & fitness industry for over 14 years and I will not hesitate to provide my clients with my credentials as well as references if needed. My job is to help you reach your health goals and with that, we're both satisfied.

Running may be good for your knees

2011-07-23T07:49:00.000-07:00

Running may not be so bad on your joints after all! New findings in Medicine & Science in Sports & Exercise says, physical activity, including running can help strengthen joints. In fact, this is the same type of exercise that is considered weight bearing (running and weight training) which will maintain and build bone density. Nicholas DiNubile, MD (orthopedic surgeon) says people have the idea that their knees have a set amount of miles like car tires and after that, that's it. If anything they will adapt to the stress of physical activity and this will result in stronger joints, muscles and synovial fluid which nourishes cartilage. However, not everyone has the genetics to run. Some people may be genetically more susceptible to joint damage compared to others. If your having difficulties with joint pain you may be running too many miles or you might not have the proper running shoes. Also consider stretching regularly and doing exercises to strengthen your core, hips and legs. This will allow your muscles to better stabilize your body when running. Lastly, be sure your getting sufficient calcium to help strengthen and maintain bone health and always listen to your body. If your knees ache allow yourself time to rest or try running on a surface that has less impact on your joints such as grass or treadmill. I personally am a runner at heart and had my share of knee pain from classic runners knee (tendonitis) to iliotibial band syndrome. But with the right shoes, switching up the terrain and scaling back my miles, I always manage to get back to a running start.

Women's Sexual Well-being

2011-07-17T11:48:00.000-07:00

This week’s blog is about women helping to redefine societies definition of beauty and it’s about being comfortable with our sexual well-being. To do this, we have to know our bodies. This blog is strictly for educational purposes. Although this topic is about women's sexual well-being, men are free to read on. Keep in mind there is sensitive subject matter being covered. I have been wanting to blog about this topic for the past year but I knew I really had to do my research and I wanted it to be done tastefully. In addition, I decided to take a women’s personal health class over this Summer and it has been quite enlightening. But I can also say I may not agree with everything I was taught, still I had an open mind and felt I learned a lot.

There is so much to cover on this subject so I may do a series but I'm undecided at this time. For those of you who are uncomfortable with this subject you don’t have to read this but I do hope you keep an open mind and not be ashamed of your body.

In our society today women face many challenges but one of the biggest challenges is our appearance and sexuality. In fact, there is such a double standard for women and how we are supposed to look that we have become uncomfortable with our bodies and sexuality. This is based on what society tells us. What is important is that we set aside, “societies norms” and really look at ourselves for the beautiful person we are. Beauty in my opinion is not defined by skinny, blonde, tall, long legs nor how sexy we can dress to prove that we are beautiful. Beauty is how you view yourself and it comes in all shapes, sizes and colors. I would also say that one of the most attractive features we women can have is to feel good about ourselves regardless of our body type, the color of our skin or what we wear. Granted cute clothes are icing on the cake but the real cake is how you feel about yourself. And how you view yourself will determine how others view you.

I really want to stress that being sexy is defined more than one way. It’s how you feel about yourself and not society telling you that you have to look like a model on a magazine cover. It also means being comfortable with our sexuality and knowing what pleases you. In fact, you should know your body well enough to not be afraid to express to your spouse what turns you on. If your not sure then you need to spend time finding that out.

Women unlike men may require more to become sexually aroused and something’s may make this a little more challenging but not impossible. For example, women who are menopausal or have difficulties with lubrication during intercourse, may want to buy an over the counter lubricant such as, Ky-jelly which is a water based lubricant. Another product to try is Zestra. Zestra is a non-prescription herbal-based oil that can provide lubrication by helping to increase blood flow to the vaginal area increasing arousal (Alexander, Berger 2005 p. 202).

If foreplay is not a part of your romantic routine with your spouse, it should be. Foreplay allows both you and your spouse to be connected and discover new techniques. Women can be stimulated in different ways and that's up to the woman to express that to her spouse. For instance, you may or may not have heard of the “G-Spot?” This spot is medically termed as the urethra sponge and it’s the erectile tissue that is surrounding the urethra. This area is located in the same surrounding area as the clitoris. The clitoris is another area where women can be sexually aroused. The urethra sponge (G-spot) is also described as the female prostate (Alexander, Berger 2005 p. 196). The urethral sponge is made up of blood vessels and glands and it can produce a fluid that is similar to what is produced by a male’s prostate. This spot can be found 2-3 inches inside the vagina toward the pubic mound. Being that it is above the front wall of the vagina, you or your spouse can find it by curving your fingers into a “come here” position. This area can be explored by massaging or pressing the area. By doing so it may feel like you have to urinate but then it may produce a pleasurable sensation, which may cause ejaculation (Alexander, Berger 2005 p. 197). Not all women experience this and it may take time or it may not work for you. Just think of it as another area for you and your spouse to explore to help increase your sexual pleasure.

In closing, what is important as a woman is to feel good about yourself, know your body and realize that your are beautiful. Beauty should be defined by you and not by a magazine cover nor what you see on the television. We can be our worse critiques but we can also be our loudest cheering section. Our bodies are beautiful no matter what size dress you wear or the color of your skin. I hope you take the steps to help women all around the world, redefine beauty as loving ourselves for who we are on the inside and outside and kick societies definition of beauty to the curb;-).

Alexander Bell Ruth, Berger Pamela, et al. Boston Women’s Health Collective: Our Bodies our Selves. New York, NY: 2005. Touchstone

Can caffeine increase the use of fat for fuel in the muscles?

2011-07-03T20:22:00.000-07:00

Prior to athletic events that require long term energy some(not all)cyclist and endurance athletes will consume caffeine to help with fat burning for fuel. This practice may not be safe but is done to increase the use of fat used for fuel in the muscles. In order for this to occur, it will depend on the amount of fatty acids released from adipose stores into the blood supply. Athletes will attempt to increase the release of fatty acids into the blood by consuming caffeinated beverages. This practice does work successfully by increasing fatty acid release from adipose depots thus allowing the athlete to more efficiently use fat for energy in the muscles. Keep in mind that when competing this practice is considered illegal under the National Colligate Athletic Association if the amount of caffeine in the blood exceeds the equivalent of 6-8 cups (8oz.per cup) of coffee. Other risk that are involved with this type of practice are high amounts of caffeine can affect the heart negatively by increasing blood pressure, heart arrhythmia and cause blood glucose levels to drop. People who are sensitive to caffeine should avoid this practice.

In my opinion, I don’t recommend this. In fact, good old fashion hard work will not only suffice but also give you a sense of accomplishment and self-efficacy.

What are you afraid of ??

2011-06-26T14:55:00.000-07:00

I just returned from being on vacation so I thought I would use this week’s blog to highlight some interesting parts of my trip and it’s not what you may think. In fact, I thought I would talk about fears. We all have fears whether it’s the fear of the unknown, being in small dark places, getting lost, you fill in the blanks…During my trip, I managed to face a few of my personal fears and the good news is, I actually survived it;-). My plan was not to become a dare devil while on vacation nor was I remotely thinking about overcoming any of my fears. In fact, it just happened. On several instances I faced my fear of heights, wild animals and the fear of the unknown all in 2 weeks. When it comes to heights, I’ve always had this mental image of standing on the edge and falling off. But so far that has never happened. But the thought makes me go into a minor panic attack. I have learned that one of the ways to face your fears is to confront it. This is known as “flooding,” in psychological terms. One morning my family and I decided to go on a “easy” hike up to Rancheria Falls in the Sierra’s. The hike would have been fine if it were not for the snow that covered most of the trail making it difficult to find. The snow was so bad in some areas, that the trail became less of a hike and more like climbing through snow on the edge of a cliff. This quickly brought my mental image of standing on the edge and falling off into play, except this was not a mental image but reality. Thinking back, if I had known this, I may not have had the courage to go on the hike. In the end, the reward was great and the 150 ft falls was beautiful and I was proud of myself. Strangely enough, part of me enjoyed the intertwined emotions of being fearful (adrenaline) and euphoric from the grueling hike but yet accomplished.

The next day my family and I planned another hike around lake Florence. While driving through Kaiser Pass, I was blown away by the beautiful granite rock. So I decided then and there that I wanted to stop the car and start climbing, so I did. My spur of the moment adventurous endeavor sent me scaling 75 ft up a roughly 100 ft climb. I was doing great up until I decided to look down, that’s when my fear of heights froze me in place. And to be honest, I thought to myself, “what the hell was I thinking, there’s no way I can get down.” My son and husband looked up at me and said, “Are you coming down?” My response was, “I can’t…I can’t move!” I felt my heart beat 100 miles a minute and I felt like I could not get any air into my lungs fast enough. After several minutes, I regained my composure and took several deep breaths and thought to myself, “if I’m going to die, at least I’m doing something I enjoy.” After I entertained that thought, it was like I faced the worse thing that could happen. As strange as that may sound, it was a sense of relief for me and I was able to be more level headed and I worked my way down the rock. When I made it to the bottom, I found myself again somewhat enjoying those emotions of fear, euphoria and the sense of accomplishment when I was done.

After a few days we planned another hike but this time it was Kings Canyon. Again I had no plans of facing any fears but half way into our hike we encounter part of the trail being a foot under water, which does not seem so bad. But my problem was how long does this go on and how cold is the water? Without too much more thought, I took my shoes off and keep going. After a few seconds that water became excruciatingly painful, I almost turned around but my drive to see Roaring Falls and thinking to myself that the water was warm and not cold, kept me focused. And in the end, the fear of the unknown did not result in anything bad happening, it was just a fear that I overcame. I also found myself romancing the feelings of fear and accomplishment once again.

As we drove along deeper into Kings Canyon, I felt compelled to stop the car to get a closer look at Kings River. I was lost for words and mesmerized by the raging river. With all the rain we’ve had this past season, the river was practically overflowing. My imagination began to wonder, how could anyone ever survive after falling into the river? It would be impossible, which is all the reason why this river should be feared and respected. Kings River is beautifully violent and is nature at its rawest and it has my utmost respect.

Once again I faced my fear of heights head on by taking a ¼ of a mile hike up Moro Rock. Moro Rock entails a climb up 400 steps that ends at 6725 feet. I was fine making my way to the top of the stairs up until I looked over the edge. After that I started to feel my body freeze up, I couldn’t catch my breath and the thought of going over the side made me want to curl up into fetal position. After few seconds of entertaining my worse thoughts, I regained myself and made it to the top. This was my biggest challenge and I told myself when I get to the top I will raise my hands in victory. Long story short, I did raise my hands for .2 seconds and they quickly came down. I also felt relieved to talk to a woman from France who suffered from acrophobia as well and she too was facing her fear. Again I faced my fears and made it out alive and I enjoyed the feeling of accomplishment.

On the last Friday of our trip we meet up with some family members to enjoy the rest of the sights together. And I remember my brother-in-law saying that he hoped to see a bear along the way so he could get some photographs. And I responded and said, “I don’t think that will happened since there are so many people sight seeing.” Needless to say, we encountered not only a bear but also a mama bear and her cubs several feet away. My first thought was, I couldn’t believe my eyes! I’ve never seen a bear and what are the chances of seeing the cubs as well. My second thought was, perhaps my brother-in-law could do some wishful thinking regarding the lottery? All joking a side, the bears were amazing but with all the spectators viewing the mama bear and her cubs, she was not happy. And to top it off there were people doing stupid things to get the bears attention. Clearly the bear began to feel threatened and acted out in away that showed it. All the time, I keep my distance and took some pictures but I knew it was time to let nature alone, so we left. Oh before I forget, I also encountered a few snakes along the hikes and that is another fear of mine. But in the end, I survived that as well.

So, what are your fears… and do you intend to face them? If your worst fear or fears crossed your path, what would you do? Speaking for myself, I plan to face my fears head on and not run away. I can also say from each fearful experience, I’ve discovered a different part of me. I know what it feels like to feel completely helpless and out of control and for me those are not good feelings since I’m a control freak. I’ve also learned what it’s like to be broken and made stronger and because of that, I would do it all over again;-).

Facts About Coconut Water.

2011-06-05T09:59:00.001-07:00

I’m sure you've heard all the hype regarding coconut water but does coconut water really leave up to all the hype? I personally am a fan of anything that has coconut in it including coconut water. Coconut water has been touted as being able to boost your immune system and help with digestion. It’s also been said that its hydration benefits compared to water are superior because of it natural content of electrolytes. Here’s what I do know about coconut water. Coconut water is a great hydrating beverage during and after physical activity. Some athletes may prefer other electrolyte beverages that contain a higher amount of sodium for sweat loss or coconut water that has been fortified. Coconut water without additional fortification will lack it some electrolytes. Coconut water naturally does contain a good amount of potassium and is low in calories but it also can vary in ingredients. Some brands add additional herbs, vitamins and minerals for added benefits. In closing, coconut water overall is a good hydrating beverage but if you plan on doing extended physical activity (over an hour) you might want to consider drinking a performance drink that will provide a better balance of electrolytes for sweat loss or fortified coconut water.

Calcium is more than just a bone builder

2011-05-22T14:04:00.000-07:00

Most people know how important calcium is for bones. But do you know what other functions calcium has in the body besides building and maintaining bone density? Calcium, with the help of phosphorus, vitamins D and weight bearing exercises work together by building and preserving bone density. Calcium also works by helping to create acetylcholine, which is a neurotransmitter. Calcium also plays a role in contracting and relaxing muscles as wells as being a catalyst in blood clotting and other cellular activity. Sources of calcium include: dairy, Salmon, sardines, clams and oysters. Calcium can also be found in vegetable sources such as greens, broccoli, cauliflower, legumes, tofu, black strap molasses and dried fruit. Other sources of calcium include, fortified orange juice as well as cereals. Adults should aim to get 1000-1200mg a day and people who are at risk for osteoporosis may need 1500mg a day.

Can Carb Loading Increase Your Endurance

2011-05-08T09:05:00.000-07:00

During physical activity your muscles are fueled by sugar that is stored in your muscles in the form of glycogen. Many athletes like to "carbo load" several days before an athletic event that will require long term energy such as a marathon. The theory behind carbo loading is it allows your muscles to store large amounts of glycogen to fuel your muscles with the much needed energy for the prolonged event. Day one of carbo loading starts with a tough workout to drain the muscles of glycogen. The following three days are used to further deplete the muscles of glycogen. This is done by following a high protein and high fat diet. In the last three days prior to the big event the individual will increase carbohydrate intake but reduce exercise. This will allow the muscles to fill with a greater amount of glycogen than before.

Carb loading can be successful. But keep in mind the days that your following a lower carbohydrate diet you still need to make wise choices regarding your sources of protein and fat. For example, try to stick with lean sources of protein that contain low amounts of saturated fats. And your source of fat should still come from sources that are high in mono and polyunsaturated fat.

The Low Down on Cellulite

2011-04-23T16:53:00.001-07:00

Cellulite, the pain in the butt or should I say on the butt. There are a few factors that may contribute to cellulite such as genetics, poor circulation, lack of exercise, hormones and smoking. Unfortunately this is not a big concern for men as it is for women because women have more factors that make them susceptible to cellulite. For example, cellulite begins to raise its cottage cheese head around puberty years or menopause when the hormones begin to change. Estrogen can contribute to weakening collagen in that area resulting in cellulite. Cellulite is also known to be in various grades meaning 1-3. Grade 1 having less signs and symptoms. Grade 2 has less elasticity in the surrounding tissue and changes are noted. Grade 3 is the worse and is more visible.

Here are somethings you can do to reduce the appearance of cellulite. Start by building up more muscle. If your cellulite problem is on your legs, you should exercise your legs by doing, squats, deadlifts (strengthen hamstring muscles or back of the leg) and lunges which strengthen both the front and back of legs. Also consider loosing weight. Having excessive weight can contribute to cellulite. A routine that consist of cardiovascular activity as well as weight training can help reduce weight and strengthen muscles. If you have poor circulation, consider massage. People who stand or sit long periods of time are susceptible to poor circulation, thus increasing the likelihood of cellulite.

If your wondering rather or not cellulite creams work, they may or may not, here's why. For women who apply creams, they may notice a difference because of the massaging action on the thighs (not the cream). The massage will help increase circulation thus reducing some of the appearance of cellulite. If your wanting to give the "cellulite reduction creams" a try, your better off saving your money and eating a balanced diet along with exercise and a massage;).

What is Creatine?

2011-04-10T11:54:00.000-07:00

Creatine is a natural substance that is found in muscle tissue and is necessary in order for muscles to contract. Some research does support creatine supplements as being able to aid in short burst activity such as weight training or sprinting. However, it does not have the same benefit for endurance athletes. The doses that are used are 3-5grams a day. Although creatine may not be harmful, some products that are on the market that contain creatine maybe questionable because of added herbs and other supplements. Supplements are not regulated so people should be cautious of the supplements they purchase. And in regards to creatine, one has to question the purity of the product. Natural sources of creatine include lean red meat, wild game and some fish are good sources such as, salmon, herring and tuna.

Burn calories just by talking on your cell phone?

2011-03-26T17:16:00.001-07:00

What if you could burn extra calories just by talking on your cell phone? Or fidgeting, wiggling, tapping your toes, doing a hobby etc... These are all called non-exercise activity thermogeneises or NEAT. In fact, people who are fidgeters burn more calories and can maintain their weight better in the long run. Research shows that some people maybe biologically more prone to fidgeting. However, if you’re not a fidgeter, you may want to consider it. If you would like to make NEAT apart of your Activities of Daily Living, here’s a few things you can do to get started. If you’re seated at a desk start tapping your toes. Playing some upbeat music can make the tapping more inviting. Tapping your toes can burn an extra 3 or more calories a minute depending on how fast your tapping. Also, instead of talking on the phone and doing nothing, get up and start walking around during your conversation, this too can utilize energy. You may even want to consider getting rid of that boring office chair and trading it in for something more…ergo interesting, such as a stability ball. Sitting on a stability ball can activate core stabilization and this too can expend more energy and help correct poor posture. Consider organizing your desk more often, perhaps throughout the day or stretching after each restroom break. These are great ways you can burn a few extra calories and allow your body to stay active throughout the day.

How safe if diet soda?

2011-03-20T13:06:00.001-07:00

New research from scientists at Columbia University and the University of Miami Miller School of Medicine said at an international conference that included the American Stroke Association that, diet soda can increase stroke risk. The study was based on a nine-year analysis of 2,500 people that were past the age of 40. The scientist found a link between the consumption of diet soda and vascular problems. In another study that was done showed a link between sodium consumption and ischemic strokes. People who consumed one or more diet sodas a day had a 61% increase in having vascular problems. In addition, people who took in more that 4,000 mgs of sodium a day had twice the risk of stroke compared to individuals who consumed no more that 1,500 mgs of sodium a day.

This is all the more reason to chuck the diet soda and opt for something healthier such as a brewed ice tea, flavored water or ginger brew. I personally am a fan of the company Honest Tea. This company has been around for sometime and I enjoyed selling their products when I worked in the natural foods industry. Honest Tea’s has a variety of certified organic Tea’s and Honest Ade. When you look at a label you will find organic cane sugar, organic juices or tea, depending on which product you purchase. Their beverages are low in calories, high in antioxidants and are refreshing.

Natural Products Expo West 2011. An experience worth sharing.

2011-03-13T10:35:00.000-07:00

Yesterday was Natural Products Expo West in Anaheim and as always, it felt like home. There was well over 300 vendors and suppliers and I can appreciate the passion these people have regarding their natural products. It was great seeing companies who I buy products from bring new or improved products to the market. There is a large variety of organic, vegetarian, vegan, hormone free meats, natural cosmetics, chemical free cleaning products, beverages, supplement etc…

Saturday I had the chance of tasting so many variety of foods from India, Philippines, Tex Mex style, Chinese to American foods and I must say I could totally live off the food from India. I also tried a few beverages that I’m excited to share. I don’t know where to begin so I will name a few products that I thought really stood out. Some may not be in health food or mass market stores yet but it’s certainly worth keeping your eye out for.

I started my journey yesterday down my favorite part of Natural Products West and that is the food area. This area is thousands of square feet designated for food vendors and more. As I made my way down the hall my nose was in heaven as the air was densely filled with the scents of flavorful foods from all around the world. One company that I really liked was a company by the name of PJ’s Organics. They make gluten free meals from Tex Mex Chicken Taquitos, Chicken Enchiladas and a Steak Enchiladas. I personally liked the Tex Mex Chicken Taquitos and the best part was reading the label and being able to identify all the ingredients. You can visit there website for more info regarding their foods www.pjsorganics.com. Another company I really like is Dr. Praeger’s. I personally am a big fan of his fish sticks. It’s one way I can get my 8 year old to eat fish. His products are all natural and the ingredients are identifiable. I’m really excited about the Spinach Littles they have on the market. They were not only full of flavor but full of vegetables and have an appealing star shape for kids. My son is a finicky eater so I look forward to buying this for him to try. Also Dr. Praeger has a variety of frozen foods that are vegetarian and gluten free. You can visit their website for more info at www.drpraegers.com.

This year, I really took my time in the international food area and I feel in love with a variety of Indian foods. One company that I remain loyal to is Tasty Bites. There line of foods are shelf stable and can be found in mass-market stores as well as natural foods stores. Tasty Bites has a variety of Asian rices that are new to the market and can be heated up in 90 seconds and are ready to serve. I’ve personally tried all their vegetarian line of foods from India and I really enjoy them. However, I’m not a big fan of their Kashmir Spinach but everything else is worth trying. Next is a line from India called, Kitchen of India. I must say when I took a bite of the Chick Peas Curry, Samosa (crispy pastry with potato filling) and the Basmati rice, I could have sworn it was from an authentic restaurant of India. If you’ve never had Indian food this is a great product to try. Kitchen of India’s foods are full of great flavors. You can taste the curry, cinnamon, coriander, turmeric and each seasoning complements the other. This product comes in frozen and some shelf stable. Kitchen of India can be found at Vons and I think Raley’s in Northern Cal. A company by the name of Viana makes a variety of vegan, cholesterol free, GMO free and organic foods. This is a Germany based company that has their products imported by Tofutown North America. Visit there website for more info at www.viana-usa.com.

If you’re looking for “natural candy” and are a fan of licorice, Tubi’s makes a yummy red licorice and an organic black licorice, which I’m told is good but I personally can’t stand black licorice. Tubi’s is found at most healthy food stores.

A company that also stood out was Farmer’s Market Foods. They have been in the natural foods business for some time. This is a family owned company out of Oregon with an outstanding product. They provide USDA organic canned and frozen fruits and vegetables. When I first came across their booth, I was blown away by the vibrant colors of their pureed vegetables. The corn, butternut squash, pumpkin and sweet potatoes were samples they were offering. I decided to try the fresh pumpkin but I was skeptical because the only way I eat pumpkin is in a pie but I gave it a try. I had one bite of the pumpkin puree and I had to try the rest of the vegetable purees. The taste of the corn was better than some of the “fresh corn” that I’ve bought in the supermarket. The corn was sweet, the sweet potato puree was full of color and was good enough to eat alone, and the butternut squash was full of flavor. Farmer’s Market products are wonderful and worth buying. The purees are not only good for recipes but great for making homemade baby food. And the best part is it’s all natural. You can find their products at Natural Food markets. Visit their website for more info at www.farmersmarketfoods.com

If you’re a woman who is looking for natural cosmetics, search no more. I personally use a brand called Mineral Fusion. They are based out of Denver and they make a great line of eyeliners, mascara, mineral powder, blush etc… There body lotions, washes, shampoos etc… are paraben and phtalate free, gluten free, 100% vegetarian, hypo-allergenic, rich in minerals and overall good quality. I really like their mineral eyeliner. I know for sure that Clark’s Nutritional Center’s carry a nice extensive line of Mineral Fusion. You can also visit there website for more info. www.mineralfusion.com.

Great teas to look out for are Numi. They have organic, GMO free teas that taste great and they work to help the local natives. Steaz Zero Calorie Iced Tea (100% natural). Mate Factor’s Fresh Yerba Mate (Organic), Bigelow Wild Blueberry Acai (full of antioxidants). Teeccio Coffee substitute contains no caffeine and the vanilla nut is my personal favorite.

There is so much to talk about and share, I wish I could plug my brain into my laptop and have it all appear on my blog. But since I can’t do that, I will share more over the next few weeks. One of the highlights of Expo West was Jillian Michaels. She is the spokes person for So Delicious and spent a few minutes throwing down T-shirts to promote their products. I attempted to take pictures but if you have a cell phone cam, you know they’re not that great if you don’t have a steady hand. Anyways I hope you enjoy this blog and look out for some of the products I felt are worth trying.

Ways to Boost Your Metabolism.

2011-03-06T09:14:00.000-08:00

Recently I read in a magazine about ways to boost your metabolism. Normally I’m pretty skeptical about fat burning tips however, these tips had research to back them. So, I felt comfortable sharing them this week with you. A study out of Scripps Clinic in California said grapefruit contains an antioxidant called naringenin that helps to control insulin, resulting in stable blood glucose and calories being burned more efficiently. You can also reeve up your metabolism by eating more whole grains. Whole grains require more energy for your body to metabolize, thus boosting your metabolism. Green tea made the list of metabolism boosters as well. There has been ongoing press for some time about green tea’s metabolism boosting benefits. The active constituent responsible for green teas weight loss benefit is epigallocatechin. This phytochemcial “stimulates the nervous system” without increasing heart rate. The article went on to say that 3 cups of green tea a day can help burn an extra 80 calories a day. Lastly, hot peppers such as cayenne, jalapenos and habaneros contain a phytochemical called capsaicin that helps to increase metabolism. In fact, having a meal that contains any of these peppers can increase your metabolism by 25% for up to 3 hours after a meal.

These are great tips to add to any healthy lifestyle plan. Keep in mind that there are no quick fixes to weight loss and if there are, they’re only temporary and may not be healthy. My advice to you is to be good to your body and it will be good to you;).

The Chocolate Alternative (Carob)

2011-02-20T10:47:00.000-08:00

If you’ve never tried carob, you’re missing out on a sweet and healthy treat. Carob is one of my favorite sweet treats, in fact I find myself opting for carob chips on my frozen yogurt instead of chocolate chips. Or occasionally I’ll stop by Clark’s Nutritional Centers for a few yummy carbo malted balls that can be found in the bulk bins. Carob malted balls are like Whoppers malted milk balls but have more flavor and are lower in fat and calories. Carob is closely related to chocolate and has many of the same health benefits as chocolate. Carob is known for it’s hint of cocoa and coffee flavor but is without caffeine. Carbo is also lower in calories and fat compared to chocolate. It’s also high in fiber and low in sugar. Its low sugar content is because it’s naturally sweeter compared to chocolate, thus requiring less sugar during processing. Some health benefits to eating carob include a higher protein and calcium content. When comparing carob to chocolate, carob does not contain oxalic acid, which can get in the way of calcium being absorbed in the body. Carob is also lower in sodium and is a good source of copper, manganese, potassium, and magnesium. It naturally has a high level of vitamin A and B vitamins. There is also some research to show that carob can help reduce migraines and acts as a remedy for diarrhea.

If your wondering how to use carbo, you can pretty much use it the same way you would use chocolate in a recipe. It comes in powder or solid form and can be found at a natural foods store such as Clark's Nutritional Centers, Sprouts or Whole Foods Market.

Mind Over Health

2011-02-06T16:19:00.000-08:00

Are you in a mental state of wellness or has your thoughts reeked havoc on your health? Our minds are so powerful that it can literally make us sick. Having a positive attitude and being happy overall can have a good effect on health. We may not have control over everything in this life but we certainly can have control over our thoughts, the choices we make and the actions we take. Studies have shown that people who are happier about their home life, work environment and life overall have lower blood pressure, decreased cortisol levels (stress hormone), less anxiety, stress and other ailments. In addition, the bible tells us in Proverbs 17:22 that “A cheerful heart is good medicine, but a crushed spirit dries up the bones.” Even the Greek philosopher Plato believed that being happy could decrease burdens on the soul and have a positive effect on health. Another example of mind over health is Emile Coue who was a French psychologist and pharmacist in the 1900’s who was renowned for using a method called autosuggestion to help heal people of ailments. Many people who followed his method were told by him to recite “Every day, in every way, I’m getting better and better.” As a result, many people were healed of their ailments.

Like everyone else, I to am faced with my share of daily stress. In fact, some days may be more or less than others. But regardless I try to tell myself, no matter what the source of the stressor is, “it’s not worth poor health.” After telling myself this, it makes the stressor a little more manageable. Besides, most of the time I’m the one who brings on the stress (lol).

If your current mental state is poor, ask yourself, “is it worth poor health?” Life will continue to throw us all curve balls and challenges but it’s up to us as to how we take on those challenges. Keep in mind that some stress can be beneficial but it too should be in moderation;).

Lemon Juice Can Help Reduce the Effects of Aging

2011-01-23T12:48:00.000-08:00

New research out of Mount Sinai School of Medicine NYC says, cooking with lemon juice may reduce the effects of aging. For instance, by adding lemon juice to meats before cooking helps reduce a harmful compound called “advanced glycation end product" that increases aging in the body. Cooking meats by grilling, broiling, baking and searing can increase AGE’s. The theory with research is that lemon juice helps to decrease the formation of these compounds. Meats should marinate in the lemon juice for an hour, depending on the size and type of meat.

It’s also good to serve a liberal amount of veggies and a serving or more of fruits at meal times (depending on how many servings you had thus far in the day). Fruits and veggies contain a high amount of antioxidants and phytochemicals that can help make aging all the more graceful;).

Are you taking balance for granted?

2011-01-15T16:06:00.000-08:00

How important is balance to you? Is it a part of your exercise regimen or is it something you never really think about and kinda take it for granted? Balance is very important; in fact it’s a skill that could save your life. Balance training should be taken seriously and be a part of your exercise routine. As we age, it becomes a skill that is more and more challenging. A recent article I read said, declining balance skills is said to be a “major factor in the 450,000 hospitalizations” that occur in the US annually. That means a lot of these hospitalizations could have been prevented, by doing exercises to help improve balance.

Here are a few things to keep in mind in terms of balance. Core, resistance and agility training with some stretching, is a great start to help improve balance. Having strong core muscles will help keep your body more stable and capable of doing activities that may be a little more challenging. In addition, having good leg strength and ankle flexibility will allow you to have a better range of motion, thus reduce your chance of falling.

To improve the flexibility in your hamstrings (back of the legs) you can simply sit on the floor and touch your legs (ankles) or toes and hold that position for a count of 15 to 30 and release. Abdominal crunches are a great simple beginner exercise to help strengthen your core. Tightrope walking is a balance exercise that will help improve balance and mental focus. It can be done by walking heal to toe with your arms extended shoulder length at your sides so your hands are parallel to the floor. This exercise can be made more advanced by lifting your leg out in front of you, keeping it straight and counting to 10 then releasing and extending it backwards while holding your balance for a count of 10, then switching legs. Doing exercises such as squats or even jump roping will help increase leg strength. An exercise that can be done to improve agility is “side to sides.” Sides to sides are done by jumping to your right and left (at a slow pace) then gradually picking up speed. This exercise will help strengthen your ankles as well has your calf muscles.

Setting Realistic Goals & Resolutions

2011-01-02T14:58:00.000-08:00

Here we are entering another new year and if you are like many Americans who made a New Years resolution, you are probably on your way to a new you or at least that’s the plan. I personally have never been much of a fan of “New Years Resolutions” but I am big on making changes in your life that will equate to a healthier and better you. One thing to keep in mind when making a “resolution” or goal is to keep it realistic. I remember when I was pregnant with my son and I gained quite a bit of weight during the pregnancy. I also had my share of battles with food cravings during that time. For the most part I ate balanced and tried to keep it as healthy as possible but as I approached the end of my pregnancy, I weighted 175lbs. My goal after I had my son was to get back to my normal weight by exercising and eating right. At first that was easier said than done when your nursing and running off a few hours of sleep with a fussy baby. It was hard to stick to a regular exercise schedule in the beginning but I managed to do a little at a time by including my son in my exercise regimen. For instance, when I had a tough time putting him to sleep, I would put him in the Snuggle, which was a baby backpack that could be worn on your back or front side. Then I would go about my daily activities such as light house chores or walk around the block a few times. And on the days that I was fighting the blues, I would dance them away with my son being toted around in the Snuggle. By the time I came to the end of my cha-cha-cha he was fast asleep and I could sneak in a cat nap as well.

Making the best of my situation and taking small steps overtime helped get the extra weight off. And before I knew it, months had gone by and I was back to my pre-pregnancy weight, my son was walking and I was chasing him around and that was exercise in itself.

Goals and resolutions don’t need to be complicated or overly thought, just realistic and small steps are a good start. Keep in mind that we all fail at one time or another but the ones who get up and dust themselves off and start again are the most successful.

Fat Can be Bad and Good

2010-12-26T13:50:00.000-08:00

Fat cells are underneath your skin through out various parts of your body. Fat has got a good side and a bad side. In fact, most of us can relate more to the bad side. Such as, “I need to loose weight,” “get rid of the fat around my waist” or “I’m carrying a little too much junk in my trunk.” Fat does have some importance besides being a cosmetic pain in the tush. For example, providing insulation and protection. Fat also plays a vital role in cell function, metabolizing fat-soluble vitamins and providing energy during low intensity activity. Here’s some helpful information to allow you better understand fat. Men and women carry fat differently. Women carry more fat in the hips, breast, waist and butt area. This can even vary depending on your genetics and can make getting rid of extra fat a little more challenging but not impossible.

Humans carry two types of fats, white fat and brown fat. White fat is used for insulation, protection to organs, joints as well as providing energy and more. Brown fat, which is brown due to it being highly vascular, is found in a higher amount in infants. Brown fat acts as a body temperature regulator. For example, brown fat is activated when body temperature starts to drop. It is then released in the form of heat.

These are a few of the important roles fat plays. Keep in mind that fat is a good thing but can also be a bad thing when in excess. Also know that we cannot rid our body of the amount of fat cells we carry. Fat cells can shrink when we loose weight but they can also expand and act as an unlimited storage for excess calories that are consumed. So be smart, stay active and eat healthy;).

Whole Grain Bread vs. Wheat Bread

2010-12-12T14:06:00.000-08:00

Do you know the difference between whole grain bread and wheat bread?
Wheat bread is not really a whole grain food. A true whole grain bread will state and list in the ingredients “whole grain flour” not “wheat flour.” The difference is the actual grain will still have the endosperm, bran and germ in tact. This is all removed in wheat, white or some other types of breads, with exception to the germ. Why is this important? Because when the grain has gone through processing to where most of the micronutrients are removed, it’s no longer as nutritious as it was prior to the processing. For example, it contains less fiber, less vitamins and minerals. Because of the amount of knowledge that has been gained over the years, companies now enrich or fortify their foods to increase or replace the nutrition that was lost during processing.

Regardless, I highly recommend that you as the consumer take the time to read the label. It’s important to know what you put into your body and it’s an opportunity to educate yourself on making better food choices.

Tips For Weathering The Cold When You Need To Exercise

2010-12-06T13:06:00.000-08:00

Winter can put a damper on your outdoor exercise routine. But the good news is, you can still exercise outdoors, making it more bearable by dressing appropriately. The cooler temperatures can make you more prone to skipping your workouts when its below 50 degrees outside. Luckily most parts of Southern California is not too bad during the Winter. But where I live we have had snow just about every winter, which means it gets pretty cold. Here are some things you can do to make your workout a little warmer.

Wearing layers will allow you to remove clothes as your body starts to heat up. Also wearing clothing that is made from synthetic fibers that are designed for working out will help keep the sweat from your body. Keep in mind that your layering should be appropriate and not overly done to where you may sweat too much causing your core temperature to drop.

This is the time of year when the cold can flare up arthritic conditions and make your muscles prone to injury by causing blood vessels to constrict. Be sure to spend 10 minutes warming up by doing some walking, light cycling or marching in place. Stretching is best done when your muscles are warmed up.

No excuses when it comes to keeping your body healthy. That means treating it right through exercise and making healthy food choices.

Merry Christmas and many blessings to you!

Chromium Picolinate May Help With Mild Memory Loss

2010-11-20T10:09:00.000-08:00

New study shows chromium picolinate may help with mild memory loss. According to Robert Krikorian, PHD, associate professor of clinical psychiatry at University of Cincinnati Ohio. A recent study was done on 26 adults with mild memory loss and they were given 1,000 mcg of chromium picolinate or a placebo daily for 12 weeks. The adult group who took the chromium picolinate showed an improvement on memory test, while the placebo group showed no change. The theory behind the study is chromium picolinate reduces insulin resistance. Insulin resistance is when the body's cell don't utilize insulin the way it should, like in diabetes. "Too little insulin in the brain may contribute to poor memory."

If your considering taking chromium picolinate as a supplement, be sure to consult with your Dr. if you have any underlying medical condition such as diabetes. Chromium picolinate may interfere with your medication.

The Dimensions of Wellness

2010-11-16T11:49:00.000-08:00

To be healthy means to have all the key dimensions of wellness. Physical, emotional, intellectual, interpersonal, spiritual and environmental wellness. Being physically well means to be absent from disease and physically fit. The dimension of emotional wellness focuses on being able to reflect on your own thoughts and emotions and identify obstacles and get help if needed. Where as intellectual wellness means being able to challenge ones self mentally. That doesn’t mean taking on more task but allowing your mind to be challenged. Intellectual wellness also means to have healthy relationships with others such as, friends and family. These people in your inner and outer circle should be individuals you can trust and who will be there for you through good and bad times. On the other hand, spiritual wellness is to have a belief in a higher authority. We can only control so much in this life and for me personally knowing that God is in control gives me peace and comfort in my happy and trying times. And lastly environmental wellness is a place of contentment, security and positive energy. In order to obtain environmental wellness sometimes it's necessary to separate yourself from negative people or relationships that may put you in a compromising situation that is unhealthy.

Your dimensions of wellness does not have to stop with what I’ve listed but it can be a starting point for you to change your own well-being for the better.

Accomplishments

2010-11-05T16:56:00.000-07:00

Sometimes I like to share my accomplishments because others might relate. For example, I like to post on my Facebook Wall that I made a healthy recipe that turned out good. Eating healthy does not have to taste bad. Or if I did well on a test in a class that may have been challenging. It's hard to be an adult with a family and work, plus attend school and make time for exercise. I'm sure others can relate. I also enjoy running and use it as an outlet to not only stay healthy but relieve stress. Sometimes I'll even post that I made a running goal and accomplished it. Perhaps this will motivate others to do the same. Running was something that I always wanted to do but was unable to do when I was younger due to a medical condition. Today I consider myself very blessed to be able to run for such long distances without having too many problems with exception to some occasional knee pain, if I over do it. And for the most part this is corrected by me backing off and starting up again little by little. I also enjoy running 5k’s with my clients who want to take up the sport, run for a cause or train for a ½ marathon.

One of my biggest accomplishments was getting up the nerve and confidence to do a photo shoot. This past Spring I was very blessed to work with a very gifted photographer by the name of Rowena Curtis. My goal was to put together some new marketing material for my business and I got the idea to get professional pictures taken by an old coworker I use to work with who now works in the same industry. I was nervous about getting pictures because I never thought of myself as the model type. If anything I’m a tomboy at heart. Long story short, I came across Rowena’s work and loved it. And I didn’t hesitate to make an appointment for a consultation. The day of the consultation when I met Rowena I knew I wanted to work with her. Rowena has a good heart and took pride in her work and described her photography as “artwork,"I agree. Although there was a set back before the actual shoot, which she was so kindly ready to refer me to someone else, I waited until she was able to do the shoot. I was glad I did. I’m a mom, a college student, a wife and a business owner with a crazy busy life. And sometimes I think we all forget we are human beings and not robots, we are God’s masterpiece’s. Rowena’s work reminded me that I am a masterpiece even though I may not feel or look like it all the time =).

You can view the full photo shoot slide show by visiting http://www.rowenacurtis.com/
and click on "ENTER NEW BLOG."

What Every Exercise Program Should Include

2010-10-24T14:06:00.000-07:00

An effective and well rounded exercise program should include strength, cardiorespiratory, and flexibility training. On the days of strength training exercises should be done that challenge all muscle groups. Such as, push ups for chest and shoulders, squats for legs, calf raises for calfs, bicep curls for arms, dips for triceps (back of the arms), crunches for the abdomen and backrows for latissimus dorsi, trapezius, rhomboid and other smaller muscle groups located in the upper body. Cardiorespiratory training should be done most days of the week for 20-60 minutes, working in a target heartrate zone of 55-90% (depending on your fitness level) . Flexibility is essential for a successful fitness program. Stretching should be done most days of the week, stretching all major muscle groups for 15-30 seconds. Stretching can easily be forgotten but it’s role is vital. Proper stretching is done by allowing your muscles to extend to a full range. Overtime this will allow connective tissue to permanently lengthen. Research has shown that stretching is improved when muscles have been warmed up prior.

Keep in mind that you can exercise all day long but if your not eating properly you will override all your hard work. And you can still be doing unforeseen damage to your body.

Fish Oil May Help Reduce Breast Cancer Risk

2010-10-11T12:09:00.000-07:00

A report in Cancer Epidemiology, Biomarkers & Prevention showed increasing evidence that fish oil supplements may play a role in preventing breast cancer.

Researchers from Fred Hutchinson Cancer Research Center in Seattle had Emily White, PHD of the public health sciences division survey 35,016 postmenopausal women with no history of breast cancer and asked them in a 24-page questionnaire if they use a “nonvitmain, nonmineral specialty supplements." After six years of following up, "880 cases of breast cancer" were seen using the Surveillance, Epidemiology and End Results registry. The regular use of fish oil containing high amounts of omega-3 fatty acids, EPA & DHA was linked to having a 32% reduced risk in breast cancer. The reduction in breast cancer was linked exclusively to invasive ductal breast cancer (the most common form). The study also shows that women who used supplements to reduce menopausal symptoms did not have an increase risk for breast cancer. Keep in mind that the fish oil used by the women in this study had the right amount of the active ingredients to allow for benefits. In other words, not all supplements are created equal. Some could have more or less of the active constituent.

Rest & Change is A Part of Your Exericse Regimen

2010-09-26T09:58:00.000-07:00

Training has many benefits and recovery is part of it. Improved cardiovascular fitness, defined muscles, reduced risk of many diseases and the physical benefits such as improved physical appearance. Sometimes we all can get caught up in the looking good aspects of training rather than doing it for better health and forget to take time for rest. Or perhaps, you may fear loosing what you've gained so you don't take time off. In fact, taking a day or two off for rest is a good thing. Especially when you find yourself prone to injuries. Training the same muscle groups every day is a sure way to injury yourself or plateau. Changing your routine whether it’s training different muscle groups on different days, changing the amount of reps, sets, exercises and weights can all help prevent your chances of hitting the “wall.”

Taking time off for rest will allow your muscles time to recover. And as far as loosing what you gained, that takes time. Granted if you take a few weeks off from training, you will have to gradually build yourself back up to get to where you were. From my experience with training clients, I have seen many of them get back up to speed in as little a week. This of course varies from individual to individual.

Another important thing to keep in mind is to make sure you have sufficient fuel in your body to aid in recovery. Your diet should be balanced in carbohydrates, protein and fats. Protein does help with muscle recovery but more is not better. Just like any calorie, if you eat too many, (more than your daily requirement) regardless of the source, it to will be stored as fat.

How Safe Are Artificial Sweetener?

2010-09-12T14:43:00.000-07:00

How safe are artificial sweeteners and is it best to just stick with plain old sugar? That’s a question that many people ask and want to know the safest alternative with the least amount of calories. Here are a few facts on the most popular artificial sweeteners to help you better choose.

Sucralose is a sweetener that is known as Splenda. It has a chemical makeup that includes chlorine and sugar. Sucralose has been tested and is found to be safe, thus far.

Sugar alcohols are another alternative sweetener found in some candies, protein bars, sugar-free foods, etc… These sugars are known as maltitol, xylitol, sorbitol, lactitol, erythritol hydrogenated starch hydrolysates,etc… What makes a sugar alcohol is a hydrogen atom added to sugar. Some sugar alcohols absorb better than others and have less calories. Sugar alcohol don't spike blood glucose due to their slow absorption rate. Ingesting large amounts of sugar alcohols can cause GI distress. Such as flatulence, bloating and diarrhea.

Aspartame is another artificial sweetener that is somewhat safe. However, there are some reports of headaches and it should not be used by people who have PKU because aspartame is made from the amino acid phenylalanine, it can't be metabolized by people with PKU.

Saccharine (sweet & low) is not considered very safe and was actually discovered in 1879 by a researcher who accidentally spilled a chemical on his hand and he noticed that it was sweet in taste. Studies have shown that saccharine did increase the risk of bladder cancer in rats and humans. Keep in mind that this was based on a large amount of saccharine being ingested.

Acesulfame is an artificial sweetener mostly found in chewing gum, and sugar free sodas. AceK, Sunnet or the Sweet One are names commonly used. The studies on this sweetener have been inconclusive. One study showed lab animals that were feed AceK were plagued with a variety of tumors. And the second study showed that the lab animals were so sick, the FDA threw the study out. The third study that was done showed lab mice having both benign and malignant breast tumors.

Stevia is a natural sweeter derived from a Brazilian shrub that is also found in Paraguay. When tested, researchers found that after 22 months, the lab rats that were used produced fewer sperm and had an increase in cell abnormalities in their testicles. In addition, female hamsters that were fed large amounts produced “smaller offspring.” Because Stevia is sold as a supplement, it has different restrictions than food.

In my opinion, I would use plan old sugar. It has been around for ages and is much safer when used in moderation. And women who are pregnant should choose sugar over an artificial sweetener.

Vegetarian Diets

2010-09-05T10:03:00.001-07:00

Vegetarianism can be a healthy alternative when you know what to eat and how to combine foods to make a complete protein. There are various degrees to vegetarianism, for example, ovolatovegetarian. Ovolatoegetarians include eggs and dairy in their diet but not meat. Lacotevgetarians include dairy products in their diet with exception to eggs and meat. Vegans have a diet that excludes all meat, dairy and eggs.

Most vegetarians can have diets that are complete in all essential amino acids (for maintenance of body tissue & growth). Incomplete proteins lack one or more essential amino acids. This can be resolved by combining the right plant sources of protein. For example a vegan can get complete protein by eating a peanut butter and preserves sandwich on whole grain bread, beans and brown rice, textured vegetable protein and tofu are complete protein sources. For those who are vegetarians and eat eggs and dairy, those are considered complete proteins as well as any source of meat is a complete protein. As a vegetarian it is important to make sure you get sufficient amounts of vitamin B12, vitamin D, calcium (especially vegetarians who exclude dairy) and omega-3 fatty acids. If you’re not sure your getting enough of those vitamins and mineral in your diet, it might be a good idea to supplement.

How to reduce the appearance of cellulite

2010-08-21T17:59:00.000-07:00

Have you tried desperately to get rid of an unsightly rippling of fat on your thighs (also known as cellulite)? Or out of desperation, tried massage devices or lotions in hopes of ditching the cottage cheese but with no such luck? And have you felt like you’re the only woman in the world with cellulite? Well not so, in fact according to ABC news, 90% of women have the same problem. The good news is, fat is fat and you can reduce its appearance with the right fitness program.

Cellulite is a result of a breakdown of tissues supporting the fat. In other words, the skin becomes less elastic with age and begins to stiffen. As a result, fat starts to accumulate and pushes through the skin, resulting in cellulite. Unfortunately, some people can be more predisposed to cellulite due to genetics and hormones. Also being overweight can make the condition more seen.

Cellulite does not need to be targeted in a special way in order to get rid of it. If you’re overweight, you can reduce cellulite by loosing weight. This can be done by creating a negative energy balance. In other words, burn more calories than what you take in. Try reducing your caloric intake by 500 calories a day, while increasing your level of activity. By exercising 20-60 minutes a day, you can achieve good results. For instance, imagine a layer of muscle, then a layer of adipose (fat) above it, with your skin covering the whole thing up. And as you exercise on a regular bases (aerobic training and weight training), the layer of fat begins to shrink and the muscle becomes more evident, resulting in a more toned look. Keep in mind that spot reducing is ineffective and an overall exercise program is the key. However, including exercises that will help build more muscle in your legs such as; squats, leg curls & dead lifts can help tone your hamstrings (back of your legs) giving them a more fit appearance.

Fadd Diet

2010-08-15T16:43:00.000-07:00

Here is my take on fadd diets; they are Foolish, And Down right Dumb, here’s why. If something is too good to be true, it probably is. Fad diets are unrealistic and they never really teach you a lifestyle change, it’s always a quick fix. For example, popping a bunch of ACME nutrient rich, super colosso, magic pills that will give you all you need in just 1-10 capsules a day (no real food required). In addition, fad diets usually want you to restrict your calories to an unhealthy level. As a result, your body gets depleted of much needed nutrients that you normally would get from a balanced diet. And depending on the type of fad diet your following, it can lead to dehydration, deficiency in vitamins, minerals and can lead to other health problems. Fad diets can cause weight loss, however the weight that is lost is lean muscle tissue and water weight.

In the long run, a healthy lifestyle change is the best choice and will cost you the least. Eating right combined with exercise does require effort but I promise you in the end you will get realistic results and no injection or fancy pill required.

Imagine your body as this fragile system that needs the right amount of energy to maintain equilibrium. If you deviate too much from eating right and taking care of your body, eventually you will break the system. And that includes putting foreign matter into your body such as ACME diet pills or the Hollywood Eat Whatever You Want & Still Loose Weight Liquid that contains three ingredients (caffeine, sugar and more caffeine). So next time you’re confronted with the latest and greatest new fadd diet remember, if it’s too good to be true, it probably is.

Controversy & Doing What is Right

2010-08-10T19:22:00.000-07:00

Today I had a controversial but diplomatic discussion with a FB friend regarding a Ground Zero Mosque and both sides of the story were well presented. And if you followed the discussion, you know my stance on the subject. My stance is that out of respect to the families who have suffered losses during this tragic time as well as Americans in general, I would not agree with building it.

For a moment I would like you to set aside religion, first amendment rights etc... and recap what your goals are in this life. My goal is to not only help people through health & fitness but to do the best I can to lead my life by an example of honesty and respect to others. Understand that I am not perfect nor claim to be.

I have nothing against any race or religion. And those who know me personally know that I’m from a multicultural background and I will not deny any part of my ethnicity to fit under a “black or white check box.” I am grateful to represent many races, especially since my family consists of many races. I believe those who are citizens of this country regardless of race, ethnicity or religion are Americans.

What I'm not interested in is making my own "perfect world" via a circle of friends who agree with everything I do or believe; I’m interested in changing the world by example and not just words. For example, not every word I say has to be "God Bless" nor do I have to claim a church denomination in order to do the right thing. Those things help but are pointless without actions. I prefer actions and will stand up for what I believe is right despite controversy, political party, race or religion. This is what I was taught from a young age from a woman who is a Christan and has faith that can move mountains, my Mother.

If you have a firm belief in something, do you take action to make it happen, or is it just a thought, less the actions? There is nothing better than ending the day knowing that you have planted a seed of change and watered it with your actions, despite it being popular or unpopular with others.

HCG Diet: Loose 1-3 pounds a day...really? Part I

2010-08-08T10:32:00.000-07:00

Last week a client brought to my attention a diet program that some doctors are prescribing to their overweight patients. It’s called the HCG diet. If you’re a woman you’re probably familiar with this hormone since it’s produced during pregnancy. HCG stands for human chorionic gonadotropin. HCG is produced by the embryo once the egg has implanted in the uterus. During pregnancy this hormone helps to bring nourishment to the fetus by providing it with nutrients.

According to Dr. Simeon his theory has been tested and proved that HCG therapy combined with a 500-calorie a day diet will cause your body to reprogram your hypothalamus gland. By eating only 500-calories a day, this it will cause your body to reduce the amount glycogen (stored fuel) and low glucose in the blood. As a result, HCG kicks in, signaling your hypothalamus to release unwanted fat stores, while maintaining lean muscle mass and a weigh loss of 1-3lbs a day. And at the same time maintain a high level of energy. Dr. Simeon claims that the amount of HCG that is used is within a therapeutic range of 125-200iu’s compared to the amount used in fertility treatments, which is 10,000iu’s. He also says this treatment has been used since the 1950’s for men and women for weigh loss and is reported safe.

What Dr. Simeon’s does not mention in his online claim the side affects associated with using HCG injections and that the FDA since 1975 has required all HCG diet claims to state, “HCG has not been demonstrated to be effective adjunctive therapy in the treatment of obesity. There is no substantial evidence that it increases weight loss beyond that resulting from caloric restrictions that it causes a more attractive or ‘normal’ distribution of fat, or that it decreases the hunger and discomfort associated with calorie-restricted diets.” HCG can have many side affects such as; lowered resting metabolic rate, headaches, mood swings an increased chance of developing Ovarian Hyperstimulation Syndrome, swelling of the extremities, increased chance of pregnancy, vomiting, diarrhea, shortness of breath and weight gain. To be continued…

How to Loose Fat Weight

2010-07-31T17:18:00.000-07:00

When faced with weight loss issues, most people are concerned about how much fat they can loose in the shortest amount of time. And what activity is the most effective in ridding the body of this unwanted guest. Remember it took you sometime to put on the weight so it will take sometime to loose it, with that in mind, patience is the key and a positive attitude will help you unlock that door;).

Here are a few things to keep in mind when loosing weight. Fat loss is the goal and not water weight or lean muscle loss. Most people who go on crash diets loose water and muscle mass but very little fat. The bodies’ choice reserves are fat, with that in mind, your body reverts to survival mode by utilizing muscle for energy (catabolism).In addition, you deplete your bodies’ water reserves. Your goal is to train your body to burn fat and maintain lean muscle and stay hydrated. To do this you need to follow a balanced diet that consists of protein to help build lean muscle. You also need complex carbohydrates for energy and cellular function. So restricting carbs is not the best idea however, you should pick your carbs wisely. In other words, decide on eating complex carbs such as fruits, veggies and wholegrains. Reduce the amount of simple carbs such as candy, cookies and unhealthy baked goods etc.... Also be sure good fats are a part of your diet such as polyunsaturated and monounsaturated fats. Also avoid restricting your fluid intake. Your body is around 60% water and your brain consists of roughly 70% water. Your body needs water to carry out cellular activity.

As far as loosing fat, with the proper diet and activity you will loose fat weight, whether it’s around your waist, legs, hips etc… Aim to be active most days of the week and staying within your target heart zone for 30-60 minutes. That zone can vary depending on the individual and their health condition. For most people that range is 70-90% (considering you don’t have any underline medical condition). As you become more conditioned, you will need to push yourself in order to burn more calories. For example, 30 minutes of walking may have put you in your target heart rate zone before but now you need to take it to another level. You can do this by jogging or running for 30 minutes instead. This will allow you to get your heart back in the target zone.

Challenge yourself often and try new things in your workouts. This will get you the most results and you will be a happier and fitter you;)

Can you live to be a 100 or more?

2010-07-25T16:21:00.000-07:00

Could you be one of the few who have genes that can determine how long you will live? You could very well be one of 3 individuals in 1000 with the DNA to live well past 100. New research on 1055 people who were over the age of 100 had a gene variation that proves to be somewhat responsible for longevity, according to Boston University & Italy. The centenarians who were a part of this study were mostly grouped into 19 clusters of genetic signatures that are related to age onset dementia, hypertension and cardiovascular disease. Although the prediction of longevity is not 100%, diet and exercise are among the environmental factors that contribute greatly to survival, according to the study. Still screening for the longevity genes will be helpful in determining age related diseases and customizing medications that would best work with certain genetic groups, said Paola Sebastiani, Professor of Biostatics at Boston University School of Public Health. Still researchers are looking to find the answers as to why 150 genetic markers play a role in longevity in centenarians.

In the U.S, that average life expectancy is 78.3 for those born in 2010 (according to the U.S Census). The Census also reported that 3 of 1000 Americans (104,754 among the 309.6 million) were reported living over the age of 100. This number is expected to increase more than fivefold by 2050.

Believe it or not, living long is very common among many cultures that take care of their elderly and they themselves eat well; remain active and live away from areas with high pollution. A good example is the Abkhasians who live in a region of Georgia that is considered very mountainous. This culture treats their elderly with great respect and look to them for guidance and wisdom. This culture also has a history of living anywhere from 100 years to 130 years of age.

In closing, living long involves caring for yourself and those around you and it means taking a better look at what really is important in this life.

Strengthening Your Core

2010-07-18T12:43:00.001-07:00

Core muscles are the center of balance and performance and consist of several muscle groups. These muscles include abdominal, obliques; lower back, glutes as well as pelvic muscles. Having a weak core can contribute to bad posture and balance, poor athletic performance, insufficient body mechanics thus increasing the chance of injury.

Now that you’re familiar with core muscles here are somethings you can do to help tone those muscle and reduce abdominal fat. To loose abdominal fat you should start by reducing caloric intake and add exercise that includes strength training as well as cardiovascular training. Strength training should be done no less than 2 days a week, training all major muscle groups. Cardiovascular training can be done most days of the week for 30-60 minutes depending on your fitness level. You can also allow for a day or two of rest.

In this weeks blog I have included some video footage of exercises to help you strengthen your core muscles. I recommend doing 8-12 reps for 2-4 set for beginners and for those who are more advanced can do 15-20 reps for 2-4 sets.

I have also added a few bloopers for your humor:D.

A Study on Huperzine A & Alzheimer’s

2010-07-10T21:31:00.000-07:00

In a recent publication that I subscribed to, I read about a study that was done in April 2004-07 for Huperzine A (HubA). If you’re not familiar with this supplement, it’s sold in health food stores and is used to improve brain function. Huperzine A is the active constituent found in a Chinese moss that is considered rare (Huperzia Serrata).Drugs that are used to treat Alzhimer’s work by increasing levels of acetylcholine. The study showed promising benefits that HubA increases brain function. The study went on to say that, HubA might have a disease-modifying affect on Alzheimer's disease.

This was a double-blinded study that consisted of phases and included 150 individuals male and females ages 55 and older. The dose that was given ranged from 200-400mg twice a day. Phase II was to determine whether a 200mg dose twice a day improved cognitive function in AD. The other part of the study was based on 400mg and was to determine whether HubA not only improved cognitive function in individuals with AD but also improved activities of daily living (ADL) and behavior. In addition, they wanted to find out the toxicity of HubA and determine the correlation between the blood levels of cholinesterase activity and mental function in people who suffered from AD.

The bottom line is HubA acts as a “natural cholinesterase inhibitor." This is a huge potential breakthrough for people with Alzheimer’s. For more information regarding this study visit http://clinicaltrials.gov/ct2/show/NCT00083590

Linking Fructose to Hypertension

2010-07-03T17:19:00.000-07:00

According to the CDC 1 in 3 U.S adults suffer from hypertension. A good article in the Press Enterprise on July 3^rd talked about how researchers have found a link to fructose and hypertension. New research is showing that the high amounts of sugar added to foods is causing this increase. The study links fructose (fructose is 50% of the ingredient in table sugar and 55% in high fructose corn syrup) to HP in lab rats. They also claim that in comparison to humans the link is “elusive." The researchers from University of Colorado Denver were looking for a link in HP and added sugar intake by comparing the diets of those who ate healthy versus those who ate fructose from added sugars. The unhealthy group who consumed added fructose had an increase in systolic pressure (top number is the sytolic pressure which is when the heart is in the contracting phase).This was not the case with the individuals who ate from “healthier sources” such as fresh fruit. In addition, they found that the individuals with larger waistlines had higher blood pressure readings. Individuals who consumed more than 74 grams of fructose per day (from added sugar) were 77% more likely to have a blood pressure reading of 160/100 or greater (hypertensive). Reducing added sugar decreases your risk greatly. For example, an individual who consumes 2 ½ 20-ounces of bottled Coke can easily exceed the 74 grams of fructose a day. Cutting your intake of Coke by half can reduce your risk.

Hypertension increases the risk of heart disease, stroke, kidney failure and other possible conditions. According to the World Health Organization, 7.1 million deaths occur each year related to hypertension. More information regarding this study can be found by visiting the following link http://www.asn-online.org/publications/current-articles.aspx.

The Dreaded Plateau

2010-06-26T16:54:00.000-07:00

In this week’s blog, I want to address plateauing. Anyone who has lost weight but later experienced the scale no longer going down may have plateaued. Plateauing happens when you have reached a point where you no longer loose weight or you loose very little. The first thing to do is to take a closer look at what you’re eating. In other words, start logging what you eat. Are you getting enough fat in your diet? If not, your body will go into survival mode and stop burning calories at the rate it should. For instance, your body will begin to store calories rather than burn them. What about your exercise routine, are you getting enough or too much? If your still following the same exercise routine you began with, chances are your body has adjusted and is no longer progressing but maintaining. In such case try changing your routine, make it more challenging. In contrast, too much exercise can cause the same effect. If you’re consuming too little calories and exercising your butt off with no results, this too can cause your body to go into survival mode and hold on to fat rather than burn it. Try scaling back and changing your exercise regimen. For example, do weight training 2-3days a week and add in some aerobic activity 3 days a week for 30-60 minutes (depending on your situation).

Another thing to avoid is crash dieting. Crash dieting is not the answer, in fact it’s a bad word, as well as the word “diet.” I am an advocate of healthy lifestyle changes that include reversing poor eating habits, adding physical activity and setting realistic goals. Crash dieting may take the weight off right away but there is a price to pay. Crash dieting can result in muscle wasting and an increased level of a hormone called cortisol. Cortisol is excreted by the adrenal glands and helps the body metabolize fat and sugar for energy. In addition, it helps manage stress. Too much cortisol may sabotage weight loss. Increased cortisol can also be an effect from using diet pills or diet energy drinks that contain high amounts of caffeine, sugar and other stimulants. My advice to you is to eat healthy, exercise regularly and give me a call in the morning and I’ll be glad to help :).

Can you really have a vacation that includes exercise and eating well?

2010-06-19T21:23:00.000-07:00

Can exercise and vacationing go together? How about eating healthy and vacationing? To most people that may seem like an oxymoron but believe it or not it’s not. I’m a mountain girl and enjoy the great outdoors and every year my family and I spend a week up in the Sierras. Keep in mind, that I’m not much of a camper, meaning camping outside doing the “tent thing/ sleeping bag,” that just doesn’t work for me. However, I will stay in a cabin;) Anyways, we usually stay at a cabin right along the Lake. The cabin is rustic, meaning it contains limited amenities. Which means, it does have the basics (small kitchen, bathroom and a bed). The nearest grocery store and restaurant is about a good 45-minute drive down the mountain. My job is to plan the menu for the week and do grocery shopping for the week. And that means, there will be some healthy eating going on with exception to these “to die for” Cinnamon Rolls that we manage to make several 40 minute trips during the week to get. Oh, and I must confess that I did engage in eating a hot dog on one day and a Sirloin Burger on another day and yes I did have some cookies for desert on several days but it was the Kashi’s Trail Mix whole grain cookies that taste just like a macaroons :).

During my vacation my plan was not to exercise but to do the things that I enjoy such as taking an am run through the forest, going on a boat rowing tour across the lake with my family and Kayaking solo several times during our stay, hiking and my new favorite rock climbing. Every morning started with a breakfast of egg whites, a bowl of shredded wheat with soymilk, 2 cups of green tea and I was fueled for the morning. Even though my plan was not to exercise, I engaged in all the activities that I love to do and before I knew it, I had already spent around 2 hours or more some days exercising. For one thing, it’s not like riding the stationary bike or running on the treadmill wondering if you’ve reached the hour mark. Hiking through the forest and enjoying nature does not seem like exercise nor does scaling granite rocks along side of a waterfall seem like you’re burning calories. In fact, all I can think about is what a sense of freedom I have and the privilege to view such majestic sites of beauty that only God can create.

In closing, I’m sad that my trip came to end an end but I have no regrets of overindulging in foods that to some might be “off limits.” I ate balanced and if anything I ate more than normal to compensate for my high activity level. For example, trail mix was a wonderful energy sustainer for longer activities. I stuck to a trail mix that was mixed with dry fruit and nuts, less the simple carbohydrates such as chocolate, m&m’s etc… I also ate every 2 hours or so to properly refuel and stayed well hydrated. And when the evening came, I enjoyed a balanced dinner and popcorn as a late snack, a glass of chardonnay topped with a picturesque view of the lake. So next time when you ask yourself, how can I get through my vacation eating healthy and exercising? Simply pick out some activities that you enjoy doing and focus on eating a balanced diet. That will allow you to enjoy your vacation without the fluctuating energy level due to poor eating and planning. And in return, you will enjoy your vacation with a higher level of energy resulting in more time spent doing the things that you like best.

You look great! But...

2010-06-05T19:55:00.000-07:00

Have you heard the saying, “we are our worse critic”? This is true, especially us women seem to have a difficult time accepting a compliment without adding a “but” to it. I have to confess that I am my worse critique and nothing I do is quite good enough. You may have even thought to yourself, I wish I could run a little faster, look a little better, a few inches taller, weighted a little less, more attractive, I wished my family didn’t complain so much (including me:D), I wish more people liked me and why can’t I be a little more like… you feel in the blank. Instead say, I run at a good pace, my height is fine, I look great because I’m God’s creation. My weight is fine for my size and I’m grateful for my family because they are there for me through thick and thin. And if someone doesn’t like you for who you are, then they shouldn’t be a part of your life.
Accepting a compliment doesn’t mean your conceited, snobby, to good for your own good, better than everyone, high and mighty nor will it go to your head. Accepting a compliment from yourself or anyone for that matter is a good thing! We are all beautiful and God made us all unique. We represent a rainbow of beauty and our individuality compliments us. Because of this we are all gloriously different and beautiful. So, next time someone says, “you look great,” say, “thank you” and say to yourself, “I do look great.” Saying that will build your self-esteem, give you confidence, make you feel good, and make your whole day feel a little more worthwhile. And the most important part is, you are beautiful because you are you. So take care of yourself

Sodium in Moderation

2010-05-30T14:18:00.000-07:00

A high sodium diet increases your risk of stroke, hypertension and heart disease. The recommended daily allowance of salt is 2300mg a day. This is for people who are not at risk of heart disease, hypertension or stroke. A high sodium diet equals not only poor health but also some other bothersome symptoms such as, water retention and thirst. People who do have a predisposition to hypertension, stroke or heart disease should limit their sodium intake to 1500 mg a day. This daily allowance can easily be met, if your not careful of what you eat. For example, a slice of pizza can range from 200-875 mg of sodium. Most people eat more than one slice of pizza in one sitting. Even an uncooked chicken breast without seasoning can contain 150mg of sodium as a preservative. This poses a problem because most people will apply additional salt prior to cooking.

Salt is in just about everything you eat and that means even pastries as well as some candies. Processed foods still remain the biggest culprit of salt but can be avoided by preparing your own food using fresh ingredients. Here are a few tips if you’re trying to lower your sodium intake.

· Use herbs and spices to season your food.
· Try olive oil, pepper and lemon as a salad dressing.
· Read food labels. Look for foods containing less than 300mg of salt per serving.
· Watch your food portion size.
· If you’re eating at a restaurant ask for a nutritional guide.

Cutting salt might be a challenge if your not use to low sodium foods, but it’s not impossible. Overtime with patience, your palate will get an acquired taste. Keep in mind that salt is salt. In other words, Sea salt is not a better alternative. Sea salt does contain trace amounts of minerals but still needs to be monitored.

Women & Strength Training

2010-05-23T08:03:00.000-07:00

This week I had a client who was concerned about putting too much lean muscle on her body frame. She didn’t want to promote a less than feminine appearance. This seems to be an issue for some women who want to get into weight training, so I’m going to touch on this subject a little. Women gaining too much muscle from weight training should not be of concern. It’s not possible, unless you have the genetics. For example, if you genetically carry more muscle than the average female or partake in drug use such as steroids, you will not turn into Mr. Woman. Also, women carry less muscle mass than men. In fact, we carry more fat than lean muscle tissue and because of that, it contributes to a more feminine appearance. So weight training will not morph you into a man. One of the many benefits for not only women but men as well is, building lean muscle means more calories burned. For every pound of lean muscle your body has, you will burn 6 calories a day. On the other hand, for every pound of fat your body has, it burns only 2 calories (per pound of fat). What this comes down to is, strength training has more pros than cons such as helping your body be more efficient at using energy. Strength training not only builds lean muscle but it has many other benefits such as, a decreased risk of osteoporosis, reduces the risk of muscle loss due to aging, helps to transform your body composition, resulting in a better appearance. Also, an increase in strength, reduces stress, improves your immune system and helps to increase your sex drive.

The facts are in and women have a lot to gain from strength training, so pick up those weights and start lifting :).

Moderate exercise 5 days a week vs. high intensity, less days a week?

2010-05-16T10:49:00.000-07:00

Recent studies have shown that exercise moderate in duration for less than 4 days a week is not likely to produce the same results as exercising four or more days a week. The study showed that people who exercised less than four days a week did not achieve the results of the group that exercised four or more days a week. In fact, the group that worked out more lost 13.3 lbs and showed significant fat lost compared to the 4 lbs that the other group lost while working out less than 4 days a week.

What this means is those infomercials that claim you can workout less than 4 days a week for 20-30 minutes and get the same results as someone who worked out more is not true. Following a moderate to high intensity routine for 20- 30 minutes 2 days a week, don’t get the same results as someone who has worked out more than 4 days a week. Some of the latest exercise crazes claim you can burn significant calories by doing an extremely high intensity workout. If anything these intense routines will increase your chance of injury and the amount of effort that is required to follow such workout will eventually burn you out. One can get good results by working out several days a week at an intensity of 70% of your target heart rate. Even experts say, “There is no secret to weigh loss beyond that which we already know to be true.”

So my advice to you is quick killing yourself by following an extreme routine for 20 minutes 2 days a week. You’re better off working out 5 days a week for 30-60minutes at moderate intensity and following a nutritious diet.

What’s For Dinner?

2010-05-09T08:05:00.000-07:00

Wednesday was one of those days where I had several clients booked with a 1-hour gap in-between each appointment. At the same time, I had my priorities so I made sure I had time to help my son with his homework and spend time playing with him. And during the other time gaps, spend time working on my psychology paper that was due this week. Long story short, it all worked out but what I hadn’t figured out was, “what’s for dinner?” I knew I wouldn’t be back home until 5:30pm and I certainly didn’t not want to be prepping my dinner for 30-minutes and cooking it for 45-minutes. Usually I’m pretty good about planning a menu for the week that’s healthy and wholesome and provide leftovers but some how Wednesday escaped me. I quickly grabbed a copy of Real Simple magazine and found a great looking recipe for a vegetarian dish called “Linguine with Asparagus & Pine Nuts.” At my house we eat a lot of nuts because we’re nuts and I like variety, so I happened to have a bag of pine nuts on hand, and the other ingredients that were required. The best part was this recipe said it would take 25-minutes from start to finish. This of course was for the rest of the population, not me. If a recipe says 25-minutes for me that’s 2 hours, however I was willing to give it a try, besides it didn’t seem too complicated. Surprisingly, it did take 25-minutes to make, we were able to eat dinner by 6pm, I had leftovers, it was delicious and it looked just like the picture! If you like vegetarian or are up for trying something new then give this recipe a try! Bon appetite and happy Mother’s day to all you moms!

Linguine with Asparagus & Pine Nuts

¾ box of linguine
¼ cup olive oil
¼ cup pine nuts
4 cloves of sliced garlic
2 lbs of asparagus (trimmed and cut into 1-inch pieces)
1 cup of shaved Parmesan cheese

1.Cook pasta according to directions. Drain and return to pot.

2. In a skillet over medium heat, add pine nuts & garlic stirring frequently, until golden (1-2 min). Add asparagus & cook, tossing occasionally, until tender (2-3 min).

3. Add asparagus mixture to the pasta along with 1 tsp of salt and ¼ tsp of pepper and toss together. Sprinkle with Parmesan and serve.

"Bad Habits Can Age You By 12 Years"

2010-04-29T14:20:00.000-07:00

In Tuesdays April 27th edition of the Press Enterprise I read an article about bad habits aging people by as much as 12 years. This article should not come as a surprise to anyone. But for the skeptics, there is research to back it. The header read “Study: Bad habits can age you by 12 years.” Most of us know that bad habits contribute to poor health. The study that was done focused on four common bad habits. These habits included: smoking, drinking too much, inactivity and poor diet.

This study tracked 5,000 British adults from the ages of 18-44 years for about 20 years. Out of the 5,000, 314 adults had all four unhealthy habits and among the 314, 91 of the studied individuals died (29%). On the other hand, 387 of the individuals that did not adopt the four bad habits, only 32 died (8%). The group of individuals who were involved in the unhealthy lifestyle habits that included: drinking more than 3 alcohol beverages per day (for men) and women, more than 2 alcohol beverages per day. People who exercised for less than 2 hours a week and did not eat the recommended daily allowance of fruits and veggies were at risk. In addition, those individuals aged themselves by 12 years and increased their mortality rate.

The healthy group included people who didn’t smoke, women who had less than 2 drinks a day, men who drank less than 3 drinks a day, exercised at least 2 hours a week and ate at least 3 servings of fruits and veggies a day. One of the doctors in the study said, “You don’t need to be extreme” to reap the benefits. As little as 1 carrot, 1 apple, and a glass of oj was all that was needed in the study (with the group of healthy people) that made a difference.

This study is clearly another reason to be healthy. Eating five or more servings a day of fruits and veggies and getting at least 30 minutes of physical activity a day can help you reap the benefits of good health.

Protein

2010-04-24T18:39:00.000-07:00

Protein is found in various parts of our bodies and is vital for muscle repair and cellular function. The Institute of Medicine recommends that most adults need .8 grams of protein per kilogram of body weight. So if you weight 135lbs. your weight in kilograms would be 61.4kg (2.2/ 135= 61.4) multiply that times .8 and that will give you 49 (grams of protein a day). This may vary depending on activity level (athletic) or health condition. Athletes can need anywhere from 1.2 to 1.8 grams of protein per kilogram of body weight. Having .8 grams of protein a day will keep your body from catabolizing tissue to meet its needs (tearing down muscle).

There are around 20 amino acids and 9 of the amino acids are essential meaning that they must be obtained through diet because the body does not produce them. The other 11 are produced in the body. Proteins that are obtained from diet and contain all the essential amino acids are considered a complete protein. Not consuming complete proteins can hinder synthesis, meaning the breaking down of protein to amino acids cannot be fully completed, resulting in the body not being able to maintain homeostasis.

All sources of protein are not equal. Usually animal protein sources are complete (dairy included). This is can pose a challenge for people who are vegetarian but it’s more difficult for people who are vegan. These difficulties can be over come by choosing the right food combinations. Plant sources do contain all amino acids and are considered incomplete. These foods include: grains, legumes, seeds, nuts and vegetables. However, mixing 2 or more of these sources will provide a complete protein source and ensure protein absorption.

Protein is the second most abundant source in our bodies (water is first). Its role varies from muscle, bone to skin and blood cell repair. Proteins are also “key elements” in antibodies that help protect us from disease. Protein also plays a role in hormone function and transporting nutrients. Protein is more complex and does require more energy from your body to break down.

Lastly, protein is one of those things that your body uses as needed. So consuming extra protein is not necessary (depending on your condition) and it should be consumed on a regular bases to insure it’s used to it’s fullest. Extra protein that is ingested and not used is broken down into energy or is considered extra calories that your body doesn’t need, resulting in it being stored as fat. Healthy diets consist of a balance of protein, carbohydrates and fat.

Eating Healthy While Dining Out

2010-04-18T12:51:00.000-07:00

If you’re a working Mom like me and are the primary cook in your family, eating out can be a treat. However, it can turn out to be disastrous when you’re trying to eat healthy. There are a few ways you can tackle the “eating out dilemma” less the guilt.

If you’re a healthy eater 95% of the week, you can allow yourself a cheat meal or day (keep in mind that the cheat day must come to an end at the end of the day and cheat meals may not work for everyone). A cheat day does not mean you should over do it, however this can happen when you don’t have nutritional information to guide you. In these types of situations you should avoid dishes with heavy sauces or at least ask for the sauce on the side. This allows you to control your caloric intake by putting the amount of sauce on the food that you want. In addition, order dishes that are broiled, grilled, baked, poached or steamed. Also, keep it plain and simple. Instead of ordering the double decker burger, choose a grilled chicken sandwich with lots of veggies. If your craving a chocolate malt shake that you haven’t had in ages but don’t want the extra calories, ask the Server if you could have your shake made with skim milk. Pizza is one of my favorites and I’m not afraid to have a slice or two but I usually avoid the meat and order a pizza with lots of veggies.

Breakfast is my favorite meal of the day. It’s a time when you are breaking a fast, hence the name Break-fast. Breakfast can be loaded with calories such as pastries or deluxe French toast. If your looking to reduce calories, go for cold cereal or whole grain pancakes, egg whites or whole wheat toast with preserves. If you take in too many calories, this is probably the best time of day for that to happen because you have the rest of the day to burn off the extra energy. Eating healthy is not a one time deal, it's a lifestyle and I encourage you to look at it from that perspective. Understand that when your making a lifestyle change it means just that. In other words, make changes to your eating habits for the better. This doesn’t mean that you can never have Death by Chocolate again, it just means in moderation, making a healthier version or adjust your caloric intake and increase your level of activity.

Lycopene & It’s Benefits

2010-04-11T14:31:00.000-07:00

Are you familiar with Lycopene? If not, let me share some important information about this amazing antioxidant. Lycopene is a part of the carotene family and is found in watermelons, pink grapefruits, apricots and pink guavas. Concentrated amounts of lycopene are found in tomatoes and tomato products. Lycopene is what gives the fruit or vegetable it’s wonderful red color. A cup of tomato juice can provide you with 23mg of lycopene. Lycopene is hard for the body to break down but when tomato products are processed under high heat it makes it more bioavailable for human consumption. Processed tomato products include: tomato paste, juice, sauce and ketchup.

There has been valid research that shows lycopene does indeed help to prevent free radical damage by improving cell-to-cell junctions and cell metabolism. Lycopene has been shown to reduce the risk of many cancers such as breast, ovarian, lung, pancreas and bladder. Lycopene has even been used to treat human papilloma virus, which can cause uterine cancer. Lycopene has also been shown to reduce prostate cancer. What’s even more amazing is cancer patients who were in the advanced stages of prostate cancer received even greater benefits from lycopene (in therapeutic amounts). (http://www.ars.usda.gov/News/docs.htm?docid=19428). Lycopene has also been found to reduce the risk of heart disease, lower systolic and diastolic blood pressure in individuals who suffered from mild to moderate hypertension. Consuming 7 tablespoons of tomato paste has been shown to add an SPF of 3 and improve skin texture. This is not meant to take the place of sunscreen but it certainly can give you some additional protection. If you’re not a tomato fan, add a lycopene supplement to your daily health regimen. Being that lycopene is fat soluble, consuming fats with lycopene makes it more absorb-able. For example, mixing olive oil with tomato paste increases it’s absorption.

In closing, I love all veggies that are healthy for me and I personally enjoy tomatoes paste on a whole-wheat cracker, it’s kinda my quick fix when I’m craving pizza. I take that back, I don’t like leeks and too much cilantro makes me queasy. But there are plenty of other veggies that I do like and if my health depended on eating leeks everyday, I guess I could stomach them:{

My Experiece of Feeling High

2010-04-03T16:13:00.000-07:00

Once upon a time, I could spend an hour moving iron and afterward I would experience psychological euphoria but even then, it was short lived. I heard from dedicated addicts that there is a “zone” where this feeling of calm and pain exists, intertwined with pleasure and exhaustion with the strange need of wanting more. I wanted desperately to experience calm and tranquility to carry me through my day that can be riddled with predictability and unpredictability. I told myself, it’s important that you do this at dawn when the streets are bare and only a few dedicated ones are relishing in the high. This high for me was not achieved at 3 nor the 5 mark. I went further by going 7 then 8 and 9. This need to know and feel “high” kept driving me. Then 10 and 11, at this point I felt something that lasted for a few hours but I wanted more. I wanted to achieve this high that I heard and read about that lasted all day.

Finally, I went 13 miles going up hills and down and at the very end that last hill required the most from me but ending at 1:18 minutes with my heart rate almost reaching its 90% zone putting me at the ultimate, known as “runners high.” Believe me when I say, there is a natural drug that can make you high and for me running gives me the feeling of achievement, calmness, pleasure, peace, good health, confidence, freedom and self esteem. You don’t have to be a runner to experience all the feelings I listed, however you do need to be driven to want something better for your health and realize that you are your best investment spiritually and physically.

Aging Women & Weight

2010-03-28T11:28:00.000-07:00

Wednesday March 24th The Press Enterprise printed an article titled, “Women face big need for workout.” This article was informative but came as no surprise to me. The article stated that aging women who want to maintain a healthy weight need to exercise (at a moderate pace) for at least an hour a day. This excluded women who were dieting. On the other hand, women who were overweight who didn’t diet need to exercise more than an hour a day. This was a 13 year study based on 34,079 nondieting middle-aged women. The article went on to say that women who took part in the study who were at a healthy weight, BMI (less than 25) and gained little or no weight were the women who exercised an hour a day at a moderate pace. In addition, only 13% of the women in this study meet that profile. The women who were overweight in the study that did not adjust their caloric intake and exercised for an hour a day were still gaining weight.

As we age our metabolism begins to slow. Some people notice a big change when they get to be in there 30’s. You can curtail the weight gain by exercising and adjusting your caloric intake. Part of the reason for metabolism slowing has to do with mitochondria slowing in cells (nutrients turned to energy) and muscle wasting. Exercise helps to increase mitochondria that inturn increase your metabolism. When you increase lean muscle mass, it requires more energy, thus speeding up your metabolism. When muscles are not used regularly, they atrophy and muscle wasting occurs and you gain weight.

Cardiovascular exercise helps burn calories during and after exercise (for a certain amount of time). Strength training builds lean muscle, burns calories and keeps burning throughout the day. Just remember that muscle requires more energy, resulting in a faster metabolism.

In closing, getting older is not doom and gloom. It’s a process of wisdom, knowledge and maturing. It’s also a time that brings on new challenges involuntarily and voluntarily. For example, you don’t have to be 21 to run the LA Marathon. In fact I know, clients, friends and colleagues, who are in their 30’s, 40’s, 50’s, 60’s and 70’s who will tell you that they are in better shape now than when they were in their 20’s. I’m proud to say that aging has made me wiser resulting in me taking better care of myself and my overall fitness is better now than when I was 21.

If you want to check out the full details of women aging and exercise, the study can be found in the Journal of American Medical Association.

Muscle Fibers & A Flash Back To My Past

2010-03-21T08:04:00.000-07:00

My dear brother who works in the same industry inspired this week’s blog. We both are strong willed, value good health and live to help others improve their health. Our training styles can be different and our nutritional advice may or may not match. But one things for sure, we are teachers to the people we work with and the people we work with are in turn our teachers. Long story short, he and I were having an interesting discussion about muscle fibers and exercise this past weekend. So this week’s topic is regarding muscle fibers (fast twitch and slow twitch) and how those muscle groups come into play.

Slow twitch muscle fibers have a high resistance to fatigue and a slow contraction time. Structurally these muscle fibers are small in diameter, contain small motor neurons, higher amount of triglycerides and a low amount of creatine phosphate. What this means is that these types of muscle fibers are at work when you participate in low impact aerobic activity such as walking, sitting (keeping posture) and life’s daily task. In addition, slow twitch muscle fibers use more fat for energy compared to fast twitch muscle fibers.

Fast twitch muscle fibers consist of fast twitch A & B. These muscle fibers are opposite of slow twitch. For example, they are larger in diameter, higher in creatine phosphate, glycogen and fair in triglyceride stores. These muscles come into play during a long duration of anaerobic activity with a high intensity output such as racing. Fast twitch B fibers are more likely to fatigue however, they contain more power than ST muscle fibers, which is why they work well during short anaerobic activity, like sprinting, jumping etc…

Athletes who excel in certain sports such as sprinting are likely to have more fast twitch B muscle fibers compared to endurance athletes who may have more slow twitch muscle fibers.

If your wondering which muscle fibers you may have more of, then ask yourself what am I good at? In other words, do you do excel in endurance sports such as running? If so, you genetically have more slow twitch muscle fibers. Maybe, you excel in sports such as power lifting. Then you genetically have more fast twitch muscle fibers. Can you change your genetic makeup, no. On the other hand, if you have more slower twitch muscle fibers and you want to get into power lifting, you can train your fast twitch muscle fibers resulting in an increase in strength but you will always have more ST and may not excel in power lifting like someone who genetically has more FT.

In closing I thought I would include some fond memories of growing up. I have always been a tomboy and perhaps that has to do with growing up with two brothers. I can remember always wanting to be like my older brother. We were inner city kids and grew-up in some rough areas. Weight training was a lifesaver for my brothers and I. It gave us confidence and self-esteem. I remember the first time my brother trained me. He basically put 100 lbs on the bench press and told me to, “get it up and don’t expect my help.” Somehow I got the impression that he wasn’t going to help me, so out of fear I benched pressed 100 lbs. As cruel as that may seem, that prepared me for many difficult situations that I later faced as a teenager. And to some degree that molded me to who I am today.

All of life’s experiences can make us, break us, shape us and through every experience we become better and our bettering is a gift that we can share with others.

Natural Product Expo West Food Reviews

2010-03-14T10:06:00.000-07:00

This week’s blog is about my experience at this years Natural Products Expo West. For 5 years I have attended the Natural Products Expo West in Anaheim and every year I feel at home and overwhelmed with excitement just anticipating all the latest products that are currently and soon to be in the market place. For me Expo West gives me the opportunity to meet up with old contacts and make new contacts. Most of all, it’s an educational experience. I always walk a way learning something new and eating something good.

Every year at the Anaheim convention center Exhibitors from all around the world come to present the latest products that vary from foods, supplements, cosmetics etc…People who work in the health, natural products and fitness industry are able to talk to the exhibitors and find out what makes their product so great or taste so good. In some cases just trying their foods you can definitely taste why their product is great or not so great. I must confess I am a foodie so I do enjoy lounging the Natural & Specialty Foods halls, especially during the lunch hours. I had the opportunity to try a variety of foods and by the end of the day I was well feed. Some of the foods that I really enjoyed were some new foods and some old favorites. Before I share these foods, I just want to say what a wonderful day and age to live in where healthy foods no longer taste like cardboard. In fact, there is no better time to eat healthier than now. The foods I tried were filled with flavor, not laden with salt or sugar but true flavor.

A company by the name of Ozery Bakery Inc. puts out some very tasty breakfast pitas. The flavors vary from Breakfast Muesli, Cranberry Orange, to my favorite Apple Cinnamon. These pita are low in sodium, fat, good source of fiber and free of artificial preservatives. Another product I enjoyed is Guiltless Gourmet's Wraps. This is a freezer kept food that needs to be heated before serving. They come in 3 flavors, Mediterranean Spinach, California Veggie and my favorite, Black Bean Chipotle Wrap. They have a fair amount of protein, high in fiber, no trans fats and all natural (no, preservatives or artificial ingredients). If you’re on a gluten free diet, O Doughs makes a pizza kit and the pizza crust is made from flax, potato, tapioca, soy and whole grain rice flour. Each kit comes with sauce and the topping are up to you. So if you want a pizza with veggies, purchase a kit and go buy the veggies. Another food that I enjoyed a little more than I should was the Coconut Shrimp and Sesame Ginger Wild Salmon by a company named Wild Catch. All their seafood items are high quality and they follow high standards regarding harvesting practices and being environmentally responsible. They have a variety of seafood’s that range from shrimp scampi, wild sole, crab cakes and more. All of the seafood items are prepared, meaning from the freezer to the oven and to you stomach. A protein bar that I tried that I found to be fairly tasty is put out by a company called PureFit. They have a variety of bars. Almond Crunch, Berry Almond Crunch, Chocolate Brownie, Granola Crunch and my favorite Peanut Butter Crunch. The Peanut Butter Crunch bar has 240 calories (I would divide this into two serving) 7 grams of fat, no trans fat, and 18 grams of complete protein. I also enjoyed Blue Diamond’s Almond milk, which comes in a variety of flavors. This can be used as a milk substitute for cereal however, it does not contain the amount of protein that milk does, but I certainly enjoyed having a cup of the vanilla flavored milk. An old favorite of mine is Halvah. This is a sesame bar that comes is chocolate, vanilla, marble and sesame flavor. A serving is 150 calories and it has 9 grams of good fats, 2 grams of fiber, 3 grams of protein and 14 grams of carbohydrates. Last but not least is a coffee substitute made by a company named Teeccino. This is one of the best coffee subs. I've tasted. This morning I enjoyed a cup of the Dark Roast Chocolate that has a rich chocolate flavor with a bit of a bite. Teeccino comes in a variety of flavors that range from Hazelnut, Vanilla Nut, Mocha, Caffe and more. The ingredients are all organic and include:carob, barley, chicory, nuts, cocoa and some spices. Each cup is filled with a nutty aroma and taste delicious.

These are some of the foods that I tried, enjoyed and can be found at a local natural foods market such as Clark's Nutritional Centers. Sometimes it can take several months before the products hit the market due to supply and demand. I wished I had more time to cover the whole show floor but at several thousand square feet and spending time talking to some of the most educated people who know their products, it’s almost impossible. But I will certainly look forward to going again next year.

Boosting Your Metabolism

2010-03-06T19:17:00.000-08:00

Working as a personal trainer, I’ve been asked every question under the sun regarding weight loss. And my response is not too complicated but before I share my response, here are a few of the questions and comments that I’ve heard that may sound familiar to you. What’s the best way to increase my metabolism? How can I loose fat for good? Will I ever be able to get back to my old weight? Everything I eat seems to go to my hips. If your goal is to loose fat weight and increase your metabolism, then your plan should be to increase lean muscle mass.

Lean muscle mass can help slow down the aging process on your body and speed up your metabolism. Recent studies have shown that exercise can increase your life span by adding as much as 1-4 years to your life. The effects of a moderate to vigorous exercise routine can speed up your metabolism for several hours post exercise contributing to weight loss. Exercise also helps to reduce your chance of many diseases such as cancer, diabetes, other metabolic disorders and more.

A good exercise routine should consist of weight training 2-3 days a week, using major muscles groups. Such as your quadriceps, latissimus dorsi and pectoral muscles. Exercises that include using major muscle groups such as quadriceps will usually target secondary muscle groups. For example, if you perform a squat the primary muscles used are the quadriceps while secondary muscles include the gluteus maximus and hamstring muscles. Also, including a cardiovascular program will not only help burn fat but increase your cardio respiratory fitness (heart and lungs). Aerobic activity should be done at least 3-5 days a week for 20-60 minutes depending on your goals. Try to keep your heart rate in the target training zone of 50-90%. Keep in mind that your target heart rate should be based on your current fitness level and gradually increased over time. Stretching should be a part of your exercise regimen and should consist of stretching all major muscle groups 2-3 days a week. Try to hold each stretch for 20-30 seconds. Stretching is best done after exercise because muscle will be warmed up, reducing the risk of injury.

Lastly, but certainly not least, eat healthy! I can’t tell you enough how important it is to fuel your body with calories that will contribute to muscle gain and fat loss. Protein is the building block of amino acids and your body needs protein to build lean muscle and lean muscle requires more energy, thus speeding up your metabolism. If you lack protein in your diet, don’t expect to build muscle. The breakdown process of protein to amino acids requires more energy.

Weight loss is not just about seeing the scale read 120 lbs. it's about lowering your body fat, having a BMI and hip to waist ratio in a healthy range. Also, weight loss does not have to be short lived, it can be permanent when it's done correctly. The bottom line is there is no quick fix to loosing weight. However there is a long-term fix that requires your time and the mindset of making good health a priority.

Fat vs. Fat, which is better?

2010-02-28T14:06:00.000-08:00

I’m sure you know by now that saturated fats and trans fats are bad and monounsaturated and polyunsaturated fat are good fats. But which one is better and why? Polyunsaturated fats include alpha-linolic and linolic acid. Both fats aid in hormone production, pain control such as reducing inflammation, reduction in cholesterol and pro-immune system benefits. In better detail, alapha-linolic acid is considered a part of the omega-3 category that includes flax seeds, canola oil, sardines, leafy dark greens, walnuts and wheat germ. Higher doses of omega-3 are found in cold-water fish such as salmon. On the other hand, linolic acid is a part of the omega-6 family and is found in soybeans, peanuts, corn and sunflower seeds. Both fats help decrease total cholesterol levels. Researchers have found that polyunsaturated fats (omega-3 & 6) maybe responsible for lowering low-density lipids as well as high-density lipids (HDL). Research is still being done on this subject.

Your diet should include a variety of “good fats” and less saturated fats such as, coconut oil, palm kernel oil, cocoa butter etc… These fats do contain monounsaturated and polyunsaturated but the amounts are minimal and you would benefit more from fats that contained higher amounts of monounsaturated and polyunsaturated fats.
Monounsaturated fats include, olive oil and canola oil, avocados, which help lower LDL and increase HDL. Monounsaturated fats also help to prevent cell and tissue damage due to the fats ability to resist oxidation.

If your still trying to figure out which fat is best, just stick to moderation and balance. In other words, don’t consume too many polyunsaturated fats: balance it out.

Diet Pills

2010-02-21T14:47:00.000-08:00

There are so many diet pills on the market with claims to aid in fast weight loss, but do they really work and how safe are they? Just a few weeks ago Jillian Michaels had a lawsuit brought against her company due to claims that her diet supplements will guarantee weight loss. Long story short the lady claims that the product didn’t work and she is suing for 5 million. Losing weight does not require taking a pill, in fact it’s a mindset and requires physical work and includes dedication and determination. Here a few things to think about before you purchase weight loss in a bottle.

There is more than a $175 million dollar market for pills that claim to aid in weight loss. Many of these products contained ephedra (prior to 2004), caffeine, diuretics etc… Today, most diet pills contain herbs and high doses of caffeine and herbs to aid in weight loss. Most people think because you purchase a supplement over the counter, it must be safe but this is not the case. In fact, some of these supplements can have adverse affects on your health. Taking a diet supplement that contains a high dose of caffeine combined with a cold medication that contains psudoephedrine can cause synergism (multiplied effect). Being that both are stimulants, they can increase heart rate and blood pressure. Some diet pills claim to decrease appetite, however this effect is short lived once your body adjust. Studies show that less than 30% of people who use an appetite suppressant actually experience the appetite suppression and in 1-3 days the appetite suppression effects are gone. Resulting in previous eating habits and weight gain. Perhaps this could be what the lady in Lake Elsinore experienced. Diet pills that contain diuretics and have laxative affects increase the risk of constipation, dehydration and electrolyte loss. The loss of electrolytes can cause chemical imbalances that can increase the risk of an irregular heart beat and cause harm to other vital body functions. In addition, the weight loss effects are short lived because the weight that is lost is water weight. Once fluid intake is increased the weight is back.

When it comes to weight loss your best bet is to get moving and adjust your calorie intake based on your activity level. People who follow crash diets loose weight right away but the weight that is lost is water weight and muscle wasting. There is no magic pill and true weight loss will come from your desire and actions to make it happen based on a healthy diet combined with exercise.

Did you really burn that many calories?

2010-02-14T10:56:00.001-08:00

Nothing better than getting off the elliptical after an hour knowing that you’ve burned around 800 calories when it’s all said and done. But did you really burn that many calories in an hour? How accurate are the readouts on exercise equipment? Exercise equipment that allows you to input metabolic information will be more accurate as well as equipment that requires you to bear your own weight.

When it comes to burning calories, exercise equipment that requires input will be more accurate. For instance, using the elliptical that requires you to input your age and weight etc… will be more accurate compared to a stationary bike that doesn’t require that information. Also, using the elliptical verses the stationary bike will require more muscle groups and weight bearing, thus more metabolically demanding. Some machines are programmed to use formulas that calculate calories burned per mile relevant to the individual’s weight. Equipment that has default information will calculate calories burned based on programmed information. For instance, a person who moves faster on the machine, it will calculate the individual as weighting more, resulting in more calories being burned. However, the formulas that have been programmed into the machines may still not be as accurate due to additional information that is lacking, such as the amount of energy muscle uses compared to fat. The amount of calories muscles uses can vary from 13-45 cal/lb depending on the person (Cannon 66). In addition, the types of machines and the manufactures programming can vary. A few studies have shown that machines can overestimate the amount of calories burned by as much as 20% (Cannon 66). Another factor that counts in accuracy is that male and females are anatomically different. Males have more muscle mass than women; therefore use more calories.

When deciding what machine to use, choose the one that requires you to input your weight. If this information is not required on the machine, most machines will use a default weight resulting in less accuracy. Also, choose a machine that requires weight bearing. For instance, if you choose the treadmill, try not to use the handrails. Allow your arms to be at work by moving them as you run or walk. This will also increase the amount of calories you use. And for best accuracy try exercising longer than you normally do. For example, lets say you normally run on the treadmill for 30 minutes and burn around 500 calories, if you extend the time for an additional 5-10minutes, it will bring you closer to the actual amount of calories burned (Cannon 66).

Exercise provides many benefits and knowing the you’ve burned 500 plus calories makes the workout seem more worthwhile. However, try not to get so caught up on the amount of calories burned but stay focused on the benefits obtained;).

Cannon, Joe “Calorie Readouts On Exercise Equipment” Today’s Dietitian Jan. 2010: 66 print.

Relapse

2010-02-07T12:57:00.000-08:00

Are you at the stage in your fitness program where you’ve been doing pretty good and feeling like this health thing is a good thing, up until yesterdays slip up?
Most people start exercise and nutrition programs gung-ho up until they have a slip up or start to feel burned out. Here are something’s you can do to stay feeling gung-ho without the feelings of guilt when you fall. Also, looking to your past can help better prepare for future slips.

Most people start fitness programs feeling good about themselves because they are about to make a change for the better. A healthy diet combined with exercise makes the best formula for success. Now that you have been following your routine for sometime, have you experienced the relapse phase yet? In other words, you’ve slipped up with your diet and now your ready to throw in the towel? If so, here are something’s you might want to think about to help put yourself in check. Just about every person I’ve ever trained has gone through the motions of relapse or slip ups. Studies show that 4 out of 5 people experience relapses with exercise programs. If you’re experiencing a relapse phase, don’t give up! In fact, you should plan for relapse and don’t spend a lot of time beating yourself up. Start by forgiving yourself and move on. One cheat or slip up with your exercise and diet program doesn’t mean you should throw in the towel. If you give up completely the effects can be damaging to your health. Pat yourself on the back for the good work you have done and allow that to motivate you and keep going! Learn from your slip-ups and allow that knowledge to guide you to help avoid reoccurring relapses. If you keep visiting the same rock in the road, try going back to when you first started your fitness program, what was your mindset and why did you start on the journey to better health. Also ask yourself why should I give up, do the pro’s out weight the khans? And be realistic about your fitness goals. Making a goal of 5lbs a week is unrealistic. Lastly, allow yourself to be your teacher. Learn from your relapse, what triggered it, and what should you have done. This will better prepare you for future slips.

Everyone at some point has come to a struggle in their fitness programs, but the real winners are those who don’t give up. Even if that means that you stop and reevaluate yourself but avoid beating yourself up. Learn from that relapse and better prepare in the future. Sometimes being a bit of a looser often makes for the best winners;-)

Supplementing with Multiple Vitamins & Minerals

2010-01-31T13:53:00.000-08:00

Taking a multiple vitamin can be a good idea, if your diet isn’t balanced. Supplementing with a multiple vitamin and mineral supplement can act somewhat as an insurance if your not sure your everything you need from your meals. However, the best way to get micronutrients is through the foods you eat. Reading the labels of multi’s is just as important as reading food labels. If the label is loaded with a bunch of ingredients that are completely foreign to you, they just as well could be foreign to your body. Be aware that certain vitamins and minerals can block the absorption of the other and high amounts can be toxic. If you’re taking medications or have a medical condition talk to your doctor first before taking a multi.

Are you not quite getting the right amounts of vitamins and minerals through your diet? Perhaps you may need to supplement with a multiple vitamin and mineral supplement. Your body breaks down dietary micronutrients through the foods you eat and uses them to help supply your cells that enable your body to maintain homeostasis. Overtime, if your body lacks in microminerals and vitamins, this can cause an imbalance to your system that can create a micronutrient deficit resulting in health problems. Adding a multiple vitamin and mineral supplement can be helpful and may provide insurance. Look for a multi that is food based and contains a balance. Make sure the label doesn’t look as if it were written for someone who has a PHD in Science. For instance, if the label says the ingredients are, FD & C yellow # 6aluminum lake, polyethylene glycol, EDTA, parabens etc… I would pass. In addition, look for a multi that doesn’t have ridiculously high amounts of vitamins. For example, if the label says it contains 100% of the recommended daily allowance of B vitamins, that’s sufficient not 200%. Your body is not likely to absorb all the vitamins and minerals in one sitting. In other words, more is not necessarily better and can be harmful. If you have a medical condition, consult with your doctor before taking a multi, especially if you’re taking medications. For instance, if you’re on a blood thinner (coumadin) vitamin K can work against your medication by contributing to blood clotting. Also, some minerals can block the absorption of the other and high amounts of these supplements can be toxic. For example, calcium and iron may be best taken separately to insure your body absorbs it and high amounts of vitamin A can be toxic especially to pregnant women. If your wondering what is the best brand to buy, it’s certainly not the plastic bottle of Cosco’ Valpak Multivitamin and Mineral 3000 Plus Ginseng. Go to a natural foods store such as Clark’s Nutritional Centers (if your in Rancho Mirage, Loma Linda or Riverside area). If not try Henry’s Wholefoods etc… I highly recommend Clark’s because the staff there is very knowledge and they carry reputable brands, organic foods and more.

Ideally, you should be eating a balanced diet that will supply your micronutrient needs. However, if you decide to supplement with a multiple vitamin and mineral look for one that is food based, supplies no more than 100% of the recommended daily amounts of vitamins and minerals and the ingredients are not foreign. Use caution when supplementing. If you have an underlying medical condition or are on medications, talk to your doctor first. Lastly, Your body is an investment account, so make healthy deposits and you will reap a lifetime of good health.

Genetically Modified Foods, High Fructose Corn Syrup & Your Health

2010-01-24T14:13:00.000-08:00

There has been plenty of controversy around genetically modified organisms and high fructose corn syrups affects on humans. One can’t help but to wonder why is there such a high rate of health problems amongst adults and children. I often think why is the statistics on autism in children 1 in 165 and could that be linked to the foods we consume. This blog isn’t about autism, however the latest research says there is a strong genetic and possible environmental link to the disorder. Perhaps the food that we consume could be a trigger to cause damage to DNA resulting in such disorders and health abnormalities, food for thought.

One of the things that researchers do know about HFCS is that it contributes to obesity, which is linked to heart disease and metabolic disorders. HFCS is found in many products in the grocery store as well as fast foods and in order to identify it, you almost have to be a detective. Keep in mind that HFCS is not just a sweetener but it’s also used as a preservative such as xanthan gum in many processed foods. The scary part is we live in a country that allows freedom of speech and the right to choose; unfortunately this is not always the case. I’m a big food label reader and try to cover my grounds for the most part however, not everything is printed on labels such as GMO. In addition, we are in the dark about what happens to foods before they hit the market. For instance, were you aware that a large percentage of seeds that are used to plant are genetically modified, so they can resist pesticides that are used to kill weeds? You might think, so? The problem is that crops that aren’t certified organic are sprayed with pesticides. These pesticides are produced by the world's leading producer of the herbicide glyphosate (Round Up). When these crops are treated, the weeds die but the crop keeps growing regardless. In other words, your consuming vegetables such as corn and soybeans that have been treated by insecticides by the names of: Mon 863, insecticide-producing Mon 810, and Roundup® herbicide-absorbing NK 603. The “food safety authorities” have allowed Europe and the U.S to use these pesticides making them ok for human consumption. A recent study released by the International Journal of Biological Sciences has concluded that Monsanto (producer of Round Up) GMO corn has a strong link to organ damage in rats. IJBS also said that, the organs that were affected the most were the liver and kidneys (detoxifying organs). In addition the heart, adrenals, spleen and blood cells had abnormalities. IJBS concluded that GM corn is a contributor to kidney and liver dysfunction. They also added that, “These substances have never before been an integral part of the human or animal diet and therefore their health consequences for those who consume them, especially over long time periods are currently unknown."

In closing, I can’t say how important it is to read labels, support your local farmers and buy certified organic and if your local store doesn’t have it, request it. Love your temple and treat it right by eating good things. Also, our children rely on us to make the right choices for them as well and even though we can’t guarantee perfect health for them or us, we can set the stage to have a good shot at it.

If you live near by visit Three Sisters Farm in Redlands CA http://www.localharvest.org/farms/M23943

To Supplement, Or Not To Supplement, Is The Question

2010-01-17T15:03:00.000-08:00

With so many products on the market and a drive to be healthier how does one know what to take? Who regulates these supplements and who ensures that what you purchase is really what you’re getting in the supplement. A healthy diet will ensure that you get everything you need however; there are some supplements that are proven to have benefits and may be ok under certain conditions but caution still applies.

The Federal Drug Administration is involved in regulating a variety of products, labeling and supplements. Supplements are one of their responsibilities, however manufactures are responsible for making sure you get what the label reads. In other words, if the product says you’re getting 600mg of Red Rice Yeast, that’s what you should be getting. If the product becomes unsafe after it’s on the market, the FDA is responsible for taking action. With that said, there is plenty of room for errors to occur.

Lets take a look at some supplements that have some research to back their claims.
Calcium is something that men, women and children need and can safely get it through diet. On the other hand, if your not getting enough through diet, it can be supplemented. Women in particular are at a greater risk of loosing bone density. The risk increases at age 30 when building bone density stops and maintaining or loosing occurs. Depending on your genetic risk and age, women should be getting around 1000-1500mg of calcium a day. If your not getting enough calcium through dairy, soy products or other foods that are high in calcium, you might need to consider supplementation.

There has been a lot of talk about natural alternatives to lowering your cholesterol and there have been some supplements that have legitimate research to back their claims. Niacin is vitamin B-3 and has been under the spotlight these days for its potential benefits of lowering cholesterol and more. The research that has been done shows that Nicotonic acid (form of B-3) has been showed to increase HDL by 30%. In addition, it has been proven to lower triglycerides and LDL. It improves LDL and HDL levels by changing its chemistry. In order to get the benefits of niacin, the research shows it has to be taken in high doses, which can be very dangerous and should not be done unless the doctor advises. Red Rice Yeast is another supplement that can potentially lower cholesterol. It’s a part of the fungus family and has been used in China for centuries for a variety of ailments and many other uses. When taken in therapeutic doses it can lower cholesterol by several points. In fact, Red Rice Yeast is used in many statin drugs.

People who are avid exerciser often wonder if they should consider supplementing by using amino acids. There are around 20 amino acids and the human body can produce 12. The rest have to be acquired through diet and are considered essential. The body uses amino acids as building blocks for protein, fuel and biosynthesis. When you consume protein, it is then broken down into amino acids and is utilized by the body. Supplementing amino acids are not balanced enough to meet the body’s demands for use. When amino acids are consumed via food, they are broken down and modified for use. Consuming more of a certain amino acid can interfere with synthesis and degradation. A diet of 15-20% protein (lean meats, fish, soy dairy) can insure you get the combination of amino acids your body needs.

There are more than 1,145,324,000 over weight people in the world and more than $63,615,000 is spent on weigh loss products in the USA. Some people suffer from medical problems that may make it more difficult to loose weight while most people can loose weight by adjusting calories and activity level. While all that money is being spent on weight loss products, just think of all the healthy groceries that you could buy that would better suit your weight loss and health. Weight loss can seem like a science when you’re trying to figure out how eating right and exercise is all going to fit into your life. Your goal should not be to not loose 10lbs by next week nor should it be to eat brown rice and carrots for a month or get the latest and greatest weight loss supplement. Your goal should be to have a healthier lifestyle by adjusting poor eating habits, start exercising and reduce stress. By eating a balanced diet that includes variety you will have a good chance at getting the weight off for good and reducing many ailments that can be caused by poor diet. As you know, exercise can lower your blood pressure, lower the chance of type II diabetes, high cholesterol, and reduce the risk of some cancers and more. Eating a healthy diet will double the benefits. For example, adding olive oil, fish, nuts and seeds can help reduce cholesterol, heart disease, colon cancer and more. Eating more fruits and veggies can help slow the affects of aging, reduce the risk of cancer, build your immune system etc…Having sufficient fiber in your diet will not only help fight against colon cancer but it aids in weigh loss and stabilizing blood glucose levels that can affect your mood.

There are a variety of supplements on market that do have potential benefits with real research to back their claims and I've only touched the surface of all the products on the market. Keep in mind that some companies have private agencies that do research on their product and as a result they claim to “have proven benefits” based on “their” research. These types of claims must be researched thoroughly before consideration and supplements should be taken with caution.
When it comes down to it, your money is best spent on you eating healthier, joining a gym or hiring a trainer and making lifestyle changes for the better.

Functional Training versus Machine Training

2010-01-11T10:56:00.000-08:00

What is functional training? Functional training allows several muscles to work versus isolating one muscle group on a machine. Functional training is something we all can relate to. If you’ve ever lugged a bunch of luggage through the airport or struggled making your way to the car while holding several bags of groceries, you can relate to functional training. Every individual does a task or activity differently, which is why machine exercises seem unnatural compared to the way we function in everyday life. Machine exercises will make a muscle look good but it will not help you get up the stairs with a basket full of laundry. Functional training will allow you to use primary, stabilizing muscles and allows for neuromuscular training such as coordination and balance. Lets compare 2 exercises, the leg extension machine and a squat press. The leg extension will allow you to isolate the quadriceps muscles without using any other muscle groups and can lead to overtraining of the quadriceps and undertraining of other leg muscles such as the hamstrings. A squat press will allow you to train your brain, core muscles, leg muscles and upper body muscles. You can perform a squat press if you have some dumbbells on hand or 2-gallon jugs of water. From a standing position place a dumbbell in each hand and stand with your feet shoulder width apart and keep your core muscles tight, back straight and chest out. Lower your body to a squat position and bring the dumbbells to your shoulders and as you return to standing position press the dumbbells up. You can do 2-4 sets of 8-12 reps. Functional training can be done at home, office or wherever. Functional training is very effective, realistic, allows for more muscles groups to be trained and can be performed with minimal equipment

New Year's Weight Loss Resolution

2010-01-01T10:59:00.000-08:00

Now that we’ve entered into 2010, some of you may have made a “New Years Resolution” such as weight loss. You may have even thought about your weight loss resolution a few weeks ago and was just waiting to start it on the first. I personally am not a fan of resolutions because they seem to be short lived, however I am a strong believer of goals. Whether your someone who believes in “new years resolutions" or goals, you should take some time to reflect on what a resolution or goal means to you. Setting weigh loss goals for 2010 can be achievable under the right circumstances. For instance, having a goal of loosing 30 lbs in 30 days is unrealistic. Choosing to workout an hour a day 7 days a week is not going to happen for most of us who have busy lifestyles. Choosing to rid your fridge of all “junk food” seems like a good idea but the chances of it reappearing magically over the next few weeks is likely, unless you have a realistic plan in place and know how it's going to work. I’m not trying to be negative but I’m definitely a realist. If your thoughts are to have a New Years resolution my questions to you is how do you plan on making the resolution work? Is it realistic? Is it something you can stick to in the next 6 months to a year? Here is some food for thought, try exercising 20-30-minutes most days of the week. Eat a more balanced diet that includes a variety of fruits, veggies, unsaturated fats and lean protein sources. Allow yourself to have a treat instead of making it completely off limits. In fact, allow yourself a treat once or twice a week (depending on the type of treat). Set aside time everyday day to reflect over what your goals are to help keep you on track. Having a visual is very helpful. Have a note posted on the fridge of what your goals are or perhaps an unflattering picture of you to remind you of your weight loss goal. New Years Resolutions can work if it’s realistic and you’ve figured out a way to make it work. Have a happy health 2010

What are you really eating for?

2009-12-28T14:17:00.000-08:00

What is your mindset when you eat? What are you really eating for? Here are some other questions you might want to ask yourself before you take part in over or under eating. How will you feel 10, 20 60, minutes after? What will you look like in the next few weeks, if this continues? Will you have health problems as a result (years down the road)? Do you think of food as impacting the rest of your life? Most of us don’t think about these questions however, when you have an eating disorder that can range from over to under eating, these questions can really hit home. Eating can be enjoyable and does not mean you should deprive yourself but you should be aware of eating problems and understand what eating should involve and not involve. Allowing family and friends to dine with you verses eating solo can help you take part in healthier eating habits resulting in better health.

Eating does involve making good nutritious food choices and satisfying your hunger. However, eating can be more than that. Over the years I’ve worked with a variety of people that have had various eating challenges that range from emotional eaters, over eaters, boredom eaters, control eaters and people who have been brought up to use food as a coping mechanism. This list goes on. I want to take a few minutes to shed some light on the different types of eaters and hopefully help you understand your eating habits and recognize negative eating patterns.

Emotional eaters are those who find comfort in eating during bad times, and good times. This can depend on the individual. In this situation a question to ask yourself is why are you eating? If your eating because you’ve had a bad day, a better choice would be to fill that time doing something that will benefit you such as exercise or even calling a friend or relative to vent. Understanding your emotional food trigger and having a plan in place can help you change this type of behavior.

Over eaters are individuals who eat past satiety and in some cases never really feel full. This could be due to a medical condition and may need medical attention. On the other hand, it may be a matter of just slowing down to allow yourself time to get full. I’m sure you’ve heard people say, “you should wait 20 minutes before you decide to eat more,” this is true. This allows hormones to kick in and do there job. Meals should be enjoyed with family and friends. During mealtime you should use this time to enjoy one anothers company and socialize rather than eating solo in front on the television where you’re liable to overeat.

Boredom eaters are eaters who eat regular meals but also eat recreationally and have a tendency to snack excessively. This can be avoided by filling in that time gardening, going for a walk or doing some house chores.

Control eaters are individuals who may have suffered from a loss or abuse in one form or another and use food to cope or have control. Control eaters are sometimes people who resort to anorexia, bulimia or orthorexia (overly healthy eating).What’s important in such a case is to recognize that you have a problem and get help. This in not something that can be changed by oneself. People who suffer from bulimia or anorexia have a distorted view of themselves and perceive their mirrored reflection as not thin enough or fat. These types of eating disorders can entail binging and purging or excessive exercise without replenishing energy stores. People who suffer from orthorexia don’t necessarily want to be thin but want to be chemically free or healthy and pure and they obtain this by not eating foods that contain preservatives, animal products or fats, they might even eat only raw foods. The problem with this eating habit is the lack of nutrients in the long run that can lead to health problems or even death.

Food is nourishment for the body and way back when, was food to the soul. Mealtime was a time when family and friends gathered to share foods and enjoy one anothers company. It was also a time when each individual would reflect on their day and impart the goods and bads. As a result, our ancestors suffered less from obesity, metabolic diseases and stress. If you feel you suffer from an eating disorder such as anorexia, bulimia, overeating or orthorexia, I encourage you to get some support by visiting the National Association of Anorexia Nervosa and Other Eating Disorders at www.anad.org

Trans Fats

2009-12-21T13:24:00.000-08:00

What exactly are trans fats? In technical terms, trans fats are unsaturated fatty acids that contain a minimum of one “trans” double bond in their structure that allows for the hydrocarbon chain to be straight verses a “cis” arrangement that forms a hydrocarbon chain that is not straight. In terms we can all understand, trans fats are naturally found in (small amounts) whole milk products, butter and meats. The trans fats that you find in processed foods are from a type of hydrogenation processing. For example, partial hydrogenation is a process that will reconfigure vegetable oil by adding hydrogen atoms. As a result, vegetable oil is no longer in it’s natural form but a trans fatty acid that at room temperature becomes a solid verses a liquid. These trans fats are then used as preservatives to create shortening and margarine. Shortening and margarine are used in preparing fried foods, pastries and frostings etc... Foods that contain trans fats have better storage and a longer shelf life compared to foods that don’t. If a food contains a trans fat and has gone rancid, it will be clear by it’s taste and smell. The problem with trans fats is it increases low-density lipids (bad cholesterol) and triglycerides, thus contributing to coronary artery disease. Interesterified oils are another type of trans fat and can be found in prepackaged and processed foods. Interesterified fat was thought to be a better substitute for hydrogenated fat but it to increases the risk of CVD. Researchers have found that this type of fat decreases high-density lipids (good cholesterol), increases blood glucose (contributing to diabetes). Although researchers are still studying the effects of these fats, I would avoid them as much as possible. Trans fats are not needed by our bodies to function, however we do need to increase good fats such as monounsaturated fat, polyunsaturated fat to decrease the risk of CVD and for cell function. If you’re in doubt as to what foods contain transfat, read the ingredients and don’t take the “transfat free” label as the final word.

A Lack of Sleep Could be Sabotaging Your Weight Loss

2009-12-16T15:19:00.000-08:00

Has the lack of sleep been sabotaging your weight loss lately? Do feel more hungry, tired or both? Each one of us has hormones that our bodies produce called Ghrelin and Leptin. People who are thinner produce a greater amount of Ghrelin during sleeping hours and people who are overweight produce less. Part of the reason for the difficulty sleeping is due to the extra weight. As a result, overweight people have an overproduction of Ghrelin and that can increase the urge to eat. Too many sleepless nights can inhibit the production of Leptin (acts as an appetite suppressant) and can contribute to hunger. Ghrelin and Leptin work together by controlling sleeping and eating patterns (to some degree). Both hormones are sensitive to eating and sleeping conditions. For example, not eating a sufficient amount of calories (based on a healthy weight) can decrease Leptin and lower your energy level. Leptin is an adipose hormone that is felt by most people after finishing a meal produce a feeling of being full. I believe that people who eat at a fast rate are less likely to feel satisfied and as a result they continue eating past satiety, thus gain weight.

Your body is not just a machine that you put a coin in and get it to work. It’s more like: eat right, exercise, SLEEP and be good to yourself. In return, you will reap a longer, happier and healthier life.

Can Hard Struggles Become Easier?

2009-12-07T14:01:00.000-08:00

Once again I was inspired by a quote that was told to me and that is “an athletes job is to learn to do hard things easily.” How can that apply to me, or anyone who is not an athlete? It does, take a few minutes and think about how that quote can apply to your everyday life, whether it’s getting into better shape, managing life’s daily task, marriage, food etc… Here’s my take on that quote, 2 months ago I had a client come to my with weight loss stars in her eyes and by the tone of her voice she was determined to loose weight and was destined not to fail another “diet plan.” After about 2 weeks the stars begin to fade and her attitude changed. She came to the conclusion that she was just meant to be fat and that’s how it was going to be for her. I asked, “what makes you think that?” and she said that exercising is too hard to fit in her already cluttered life and eating healthier required too much work. After asking some questions and listening to her for a while, she came to the realization that going to a healthier lifestyle was indeed tough, if not “hard.” I also asked some questions about her work and what it was like when she first started compared to where she is now. Her reply was, “it was tough in the beginning but got easier as she got into a routine.” At that point she definitely saw how this applied to her current weight loss delima.

Nothing in life comes easily, not even winning the lottery (you have to deal with the IRS). Going from an unhealthy lifestyle to a healthy lifestyle will be challenging, frustrating and you might not get the support of your family. However, the end result will be that “hard time” has now become easier and you reap the benefits of better health, more confidence, more energy, a better outlook on life and best of all your “hard time” will now be an inspiration to others who are struggling down that same path.

Do You Have What It Takes To Loose Weight?

2009-11-27T13:41:00.000-08:00

Loosing weight is not that easy, especially when you have more than 10 lbs to loose, it can be quite difficult. Your successes rate can be much higher if you have what it takes to loose weight. If you have systems in place, it will equate permanent weight loss. For instance, having a group of friends or relatives that offer support by encouraging you, sharing in your struggles, exercising with you etc… will make those tough times more bearable. Being surrounded by people who eat healthy can also provide you with a tool for successful weight loss. When your at a restaurant and your stuck between choosing mashed potatoes, gravy and 6 ounces of steak or Cedar Planked Salmon and a some seasonal veggies, can be tough when your friend is ordering a Frisco Burger with extra cheese and a plate of onion rings. As a result, you’ll be more drawn towards making poor food choices. Are you staying active enough to create a negative energy balance? In other words, are you eating more and exercising less? 500 calories less a day along with 30 plus minutes of vigorous exercise is what it will take to loose weight. Are you stressing more and coping less? Food can act as a comfort when you’re under stress but when you’re done consuming in the long run, you’ll be left with the aftermath of excess weight and poor health. If your in frequent situations where you’re under stress, find better ways to cope such as: going for a walk, counting to 20 while taking deep breaths or listing to a favorite song. What reason do you have to be healthier? If you can make a list of reasons to be healthier this will act as a motivational tool and help keep you on track during those times when your thinking, “I can’t do this.” Another important tool for weight loss is to remove the word CAN’T, with the word CAN. Remember that all of us in this life have or is struggling with something whether it’s weight loss, stress, heartbreak or an addiction etc… When you have support systems in place like prayer, helping someone in need, counting your blessing, exercising versus over eating, talking to someone or even putting your thoughts down in writing can all offer the key tools you’ll need to make weight loss a success.

Targeting Fatty Areas

2009-11-22T17:17:00.000-08:00

This past week I had a client tell me that she wanted to do more exercises to loose belly fat. This is not anything new. Most people want to target a certain body part in order to tone or loose the fat in that specific area. This seems ritualistic around Summer time when us ladies want to look our best even at the risk of not feeling our best. For instance, skipping meals or fad dieting just to have the perfect figure to fit into a size 4 swimsuit and even though you look great you feel crabby, lack energy and are craving more carbs. This is not the answer. Exercise combined with a healthy balanced diet will get the job done (regardless of where the fat is) without the risk of grossly restricting much needed nutrients in foods that help your body function at it’s best. Fat is not a mysterious glob that has to be targeted in a certain area in order to get rid of it. Second thought, it is a glob but not a mystery. Fat is fat and in order to get rid of it in your abdominal area, hips, thighs etc… you need to increase your daily activity and reduce your daily caloric intake by 500 calories a day. This will allow for a safe and consistent weight loss for the most part. As far as targeting the ab fat, aerobic activity will do along with some core exercise such as crunches, planks, v-sit-ups, side bends etc… will help strengthen those abdominal muscles.

Give your body the fuel to function

2009-11-13T14:15:00.000-08:00

The human body is an amazing machine and God made it to work flawlessly under certain conditions. For instance, your body does and doesn’t need your help to function. Let me explain, when you feed your body the right foods it needs to function on a daily bases; it will function the way it should. It will not need pills or supplements to work, unless you have a health condition that is being treated by your Physician. Even under those conditions you may have mistreated your body, which has lead you to be under the care of your doctor. Further more, the cells in your body don’t need vitamin pills to function, they need nutrients from the foods you eat that are then broken down to micronutrients that the cells are able to utilize. Your cells are constantly under going anabolism and catabolism and under those conditions it’s vital that your body is given the right fuel to repair itself. Muscle soreness is a great example of this process. The meals you eat should revolve around whole grains, fruits, veggies lean proteins and good fat sources. I highly recommend eating organic fruits and veggies (that include eating the skin) such as grapes, berries, potatoes, carrots etc… Keep in mind that your body’s homeostasis depends on what you eat and how you treat it. The average American places high demands and expectations on themselves but at the same time they don’t provide their bodies with the tools it needs to excel under those conditions. In closing, give your body the right type of fuel to function.

Everyone Is Your Teacher

2009-11-08T16:14:00.000-08:00

A few months ago a client of mine shared something with me that made me stop and think. It was one of those moments where I went back into my minds eye and relived a past, not so pleasant experience and some pleasant experiences. She said to me, “everyone you meet in your life is your teacher.” What she meant by that was, regardless of the person, situation or even yourself, they’re your teacher and there is something to learn. A few months ago I had just finished up some grocery shopping and could not wait to get home to cook dinner relax and call it a day. I had just loaded my car with my groceries and looked at my watch thinking, I need to get home by 5:30pm so I can at least have an early dinner. I don’t like eating past 6:30pm because I’m so rushed doing all my nightly rituals to prep for the next day. I want to be in bed by 9pm so I can read, relax and go to sleep. As I got into my car I turned on my music, buckled up, looked over my shoulder and started to back out of the parking lot when I quickly stepped on the brakes as a woman came racing by me honked her horn repeatedly. Understand that I don’t read lips or know sign language, however I could read her lips pretty clearly and she was not singing the latest hit song off the radio. Finally, she proceeded and took the parking spot three cars up from me. I remember saying to myself, “ there’s was no way I’m letting this chick get off without giving her some helpful tips on patience being a virtue. I backed out of the parking spot I was in and I pulled up in back of her car. I could see that she was taking longer than normal to exit her car so I looked at my watch. I watched the woman from the inside of my tinted car windows and I could see that she was fumbling for something. I sat and waited for what seemed like a lifetime, when in reality 2 minutes had passed. Finally, she stepped out of her car and I rolled down my window and she looked at me as if she had just seen a ghost. I said to her, I’m sorry, I didn’t see your car coming.” She looked at me and paused for about 3 seconds and said, “that’s ok” and she quickly made her way to the grocery store without looking back. The 2 minutes I waited for her to exit her car gave me enough time to take a quick refresher crash course in “patience is a virtue.” I realized that perhaps this woman had a bad day and she too just wanted to get her shopping done quickly and get home to relax. The moral of the story is whether you’re rushed to get somewhere, don’t have patience or are trying to loose weight, it will require some patience and your experience will teach you.

Smart Eating Equals Reading (Labels)

2009-11-02T16:58:00.000-08:00

Reading nutrition labels can sometimes seem like rocket science. A good start would be to pay attention to the serving size. Most people eat whatever amount of the food item, without really paying attention to the serving size. In other words, if the serving size is 1 cup and it equals 100 calories, that’s a serving. If you’re doubling up on the serving size unknowingly, your eating a 200-calorie serving versus a 100 calories. Individuals who are within a healthy weight range and are looking to maintain their weight have about 132-512 discretionary calories a day. This depends on your age and sex. This allows you to have an occasional treat but keep in mind that your caloric intake is as valuable as gold. That means that every calorie counts, so you want the sources of energy you choose to have the most nutrients.

Food should never be thought of as an enemy or a “junk food,” all foods have some nutritional value. However, not all foods are created equal. A 1.45 oz Hershey bar with almonds has some nutrients. It’s not the best source of calcium but it does contain close to 100 mg of calcium. Obviously, a more nutritious source of calcium would be an 8 oz class of skim milk or soymilk. In addition, skim milk and soymilk are good sources of protein, low in fat and contain vital micronutrients.

As the holidays approach I look forward to time with my family, friends and food. I’m not afraid to eat a piece of pumpkin pie because it’s a great source of beta carotene, iron, protein and best of all, it taste heavenly! Also, I intend to exercise, eat in moderation and not use this time of year as an excuse to fall off the health wagon. Eating healthy has been a life long commitment for me and the rewards are, looking good and feeling good. You too can experience the same results with a little time effort and commitment.

“You train best when you’re the happiest," some conditions apply

2009-10-27T09:12:00.000-07:00

Recently someone shared a quote with me that said, “You train best when you’re the happiest.” This is true but some other conditions apply to make this happen. For example, if your sleep deprived and food deprived, your exercise routine won’t be as great. In our busy day and age and overly committed lifestyles, it’s sometimes hard to get 8 hours of sleep a night. Researchers are now saying 7-8 hours of sleep is adequate and men have a tendency to need closer to 8 hours or more. In addition, skipping meals is not going to work if you plan on doing some vigorous exercise or any activity for that matter. When you skip meals you deprive your body of much needed energy to get through not only your exercise routine but also through the day; without having an emotional or medical breakdown. The solution to get though your “skipping meals dilemma” is just to not skip meals. Not only do you burn more calories at a consistent rate but your happier, have more energy and have a better workout. Keep in mind that the food choices you make will also make or break you for the day, so be smart and have a happy healthy day.

Making Exercise A Priority

2009-10-21T20:45:00.000-07:00

We recently added a new addition to our family, a puppy. Although he is quite adorable he brings back memories of being up late at night with my son when he was an infant. All those sleepless nights of crying and wanting to be feed and changed. Our puppy requires almost as much attention as an infant with exception to being crate trained. Last time I check, you couldn’t crate train a baby? Despite being a little sleep deprived and juggling life's daily task, I still manage to make myself a priority when it comes to exercise and good health. Koda (our new pup) is an opportunity for me to get some extra “activities of daily living” in. For example, my son and Koda both join in a game of chase around the living room and fetch outdoors, my dog of course, not my son. However, he helps to teach our new puppy what to do with the ball once he gets it. After about 20-30 minutes or so, everyone is pretty tired out enough to where we can all enjoy an afternoon cat nap or in my case a dog nap and a quick snooze on the couch and my son, well it takes hours to wear him out. Exercise is not just this chore that’s impossible to fit in, it’s a lifestyle and can take place at anytime and anywhere. It’s just up to you to make the effort to make it happen.

Pass or Go?

2009-10-12T20:25:00.000-07:00

Have you had one of those days that you wished you were able to preview the day in advance before you actually started it? I would go as far as to say, what if you could hit the “pass” or “go” button, depending on how the day looks? In other words, if it’s a good day you can continue, if not just hit “pass.” Well we don’t have a “pass” and “go” button, however, we do have the opportunity to make it a pass or go day. Even though we don’t have a remote control to direct the day to suit our best interest such as; hitting the mute button when the kids won’t stop fighting and making our spouses clean on demand, we can make it a “go” day. The choices we make at the beginning of the day will dictate whether it’s a “go” or “pass” day. If your days are hectic and time is of the essence and exercise is just not at the top of your list, it should be. Getting up an extra 20-60 minutes before you start your day to go for a brisk walk or jog can help get your day headed in the “go” direction. Exercising can work as a coping mechanism to life’s stress by allowing the release of endorphins. Endorphins are a natural occurring hormone in the body that is produced by the pituitary and hypothalamus gland. Endorphins are known as the “feel good natural drug.” With a dose of Endorphins first thing in the morning or evening (depending on your schedule) can help get your day started or ending in the “go” direction.

Breast Cancer Awareness

2009-10-07T10:29:00.000-07:00

This is breast cancer awareness month and it’s vital that women not only acknowledge this subject this month but on a monthly bases. The statistics are 1 in 4 cases of cancer is said to be from breast cancer and early detection is important as well as prevention. I can’t stress enough, how important it is to live a healthy lifestyle. Eating healthy is not just about depriving yourself of the foods you much rather eat but it’s about balance. Eating in moderation is the key when it comes to eating not so nutritious foods such as the 100-calorie Little Debbies. Although the 100-calorie Little Debbie is better than the regular high calorie Little Debbie, a serving of raspberries or blueberries would be a more nutritious choice. Berries are loaded with antioxidants that can help fight free radical cell damage that can contribute to cancer. Also, making sure 20-30 grams of fiber is a part of your daily diet. This can easily be met if you’re consuming 5 plus servings of fruits, veggies a day and making whole grains a part of your daily diet. Exercising for most days of the week is important too. Take a 20-minute jog or a 30-minute brisk walk will not only help provide you with a days worth of exercise but it will help relieve stress.

Monthly self-breast examinations are a must. If your anything like me, you can easily get wrapped up in lives daily demands, especially if you have a family. A schedule is a part of my life and if it’s not written down in my schedule, it might as well not exist. If this is the case for you, you might want to consider scheduling yourself a self-examination after your monthly cycle. It’s recommended that you do a breast exam after your cycle because breast tissue is “more normal” during that time because of the drop in hormones. Every woman’s breast tissue is different, which is why you should do this on monthly bases to become familiar with your breast tissue so you can determine what is normal and abnormal for you. For more information on what to look for during a breast exam, you can visit http://ww5.komen.org/BreastCancer/BreastSelfExam.html. In addition, every woman should know about her family history. There is a greater risk for breast cancer if you have a family history. Women who are over the age 40 should get a mammogram every 1-2 years, if they’re not at heightened risk. If you have a greater risk of breast cancer or breast problems due to family history, you should get a mammogram before age 40 and when in doubt, ask your physician. Life is short but it can be very sweet when we not only care for those around us but ourselves as well.

What’s Ailing America?

2009-09-29T10:52:00.000-07:00

Until now, the mortality rate has been at a continuous up rise since the 1970’s. Today more Americans are experiencing higher levels of stress with busier lifestyles, leaving little time to care for themselves. An epidemic of heart disease, metabolic diseases, high blood pressure and obesity are at an all time high. According to data from the National Health and Nutrition Examination, a survey showed more than one-third of U.S. adults were obese in 2005 and 2006, 33.3% were men and 35.3% were women. The CDC says 1 in 3 adults have high blood pressure and 31% of them are not aware they have it. In the same year, American Heart Association estimated more than 80,600,000 men; women and children in the United States have one or more forms of cardiovascular disease. In 2005, the National Institute of Diabetes, Digestive and Kidney Diseases gave and alarming statistic of 20.8 million people in the United States have diabetes with 6.2 million not aware they have the disease. In our society today, why has this become a problem, when there are more choices of non-fat, fat-free and trans-fat-free foods? Are we missing something?

There are several contributing factors to this epidemic, first the lack of exercise. Technology has made life easier with the result of more adults and children becoming sedentary. Computers and the internet have made multitasking a cinch. Paying your bills online is very common. In addition, you can send typed letters and attachments to people via the internet (email) without ever having to walk to the mailbox. Children and teens are spending more time in doors playing Nintendo and Xbox games instead of outdoor activities. In October 2007 NPD Inc., a marketing and research group, took an online survey from 3,474 members. The results showed young teens from the ages of 12-17 years of age spending as much as 10 hours per week playing computer or video games. Thirdly, we live in a fast food society where everyone eats on the go. Most intact homes have two parents working, who don’t have the time to cook nutritious homemade meals, so they resort to precooked or processed foods that are high in sodium or other unhealthy ingredients. The average adult is consuming more than 2500 mg of sodium a day. This is a problem when the recommended daily allowance should be under 2400mg and no more than 1500mg for people with high blood pressure. These types of foods also contain a high percentage of saturated fats. Fourthly, Americans are choosing to buy food items that are labeled fat-free, sugar-free or trans-fat-free, this is not always the case. These food items may contain a higher amount of other unhealthy ingredient to substitute what the food is lacking. A large number of trans-fat-free food products still contain a small percentage of a very unhealthy fat. For instance, look at the ingredients of a food product labeled, “no-trans-fats”, if you find the words, partially hydrogenated or hydrogenated vegetable oils and shortening, it still contains the culprit. The FDA allows a daily allowance of 2 grams of trans fats a day. Such a small amount has been showed in a study of 140,000 subjects to increase the incidence of coronary heart disease by 23%. Trans fats should be avoided whenever possible.

What’s the solution? Take time and read food labels. Although the labeling on food products maybe tricky, the FDA has made nutrition labels more legible. Most food labels show the amount of nutrients you are getting in a particular food product. In addition, you’ll find a breakdown of the percentage of nutrients in a particular food item that goes toward your daily allowance based on a 2000-calorie diet. Labels are also telling us if a food product is high in sugar or lacks in fiber. Parents can set better examples to their children by making healthier food choices. An example would be to have your child pick a vegetable at the grocery store to try at dinnertime. Next, allow your child to take part in preparing and cooking the vegetable. This helps the child feel more in control of what they’re eating. Parents can also make eating healthy fun for their child by making food characters. For instance, try slicing an apple in half and coring it; next spread 1 tablespoon of peanut butter on each half, then add two small slices of bananas for eyes and a few raisins to make a mouth.

As a Personal Trainer/ Health Coach, I’ve worked several years in the health and fitness industry. Guiding people along to help them make better nutritional choices and incorporate exercise into their daily lives by taking small steps. Research has shown that exercising for as little as 20-30minutes a day can make you healthier. If you’re really unfit an struggle with a full 30 minutes of exercise, this can be broken down into 2-3
10-minute exercise sessions and still provide health benefits. Eating five small healthy meals a day that include several servings of fruits and vegetables can actually help speed up your metabolism, versus skipping meals. When we skip meals the body tends to store those calories because it’s not being nourished regularly. On the other hand, when the body is being nourished regularly it uses those calories as they come, thus speeding up the metabolism. However, if you exceed the amount of calories your body needs on a daily bases, this can backfire causing weight gain. The key is to stay active and eat healthy.

Longevity is still at an up rise for those who practice a healthy lifestyle and make nutritious food choices. Those individuals can expect to live into their 80’s. On the other hand if Americans don’t start holding themselves accountable by making lifestyle changes for the better, the result will be a poorer quality of life and a premature death with a life expectancy of around 30% less.

Cancer Awareness

2009-09-21T10:50:00.000-07:00

Cancer remains the number two killer in the United States. According to the American Cancer Society, there are various types of cancers that share the same characteristics of, uncontrolled spread and growth of cells that are abnormal. As these abnormal cells grow and spread, they will divert the body’s nutrient rich blood and oxygen supply thus restricting and cutting off blood flow to other vital organs resulting in death if not treated. Cancer is a ruthless disease that should raise concern with every person in the world whether you have, don’t have, know or don’t know someone who is affected by this disease. There are things you can do to reduce your risk and bring awareness.

To help decrease your risk of Cancer and other ailments, you can start by maintaining a normal weight for your height and body frame. Exercising on a regular bases is detrimental. As little as 20-30 minutes a day can make a world of difference. Life’s daily task makes this difficult for some, which is why this can be broken into smaller exercise sessions. Life is more valuable than anything that fills your schedule, which is why this needs to be a priority. Eating a balanced diet is vital to reduce your risk of cancer.This should include whole grains as well as fruits, veggies and protein. Eating five or more servings a day of fruits and veggies is a must if you don’t have any medical condition that requires restrictions. Fat should be a part of your diet as well. Polyunsaturated, monounsaturated fats are heart healthy fats found in avocados, nuts, seeds, fish and oils. Essential fatty acids help to create and repair cells, they also help with hormone function, regulating the immune system, vital organ function and more. Protein is important in order for the body to function at it’s best. Your diet should include lean sources of protein to reduce health risk. These sources include, fish, poultry, beans, tofu, soy and lean red meats in moderation. There are also benefits to drinking green tea when it comes to cancer. Research has shown that there is an antioxidant in green tea called catechins that helps to reduce free radical damage in cells that can contribute to cancer. In order to reap the benefits one must drink two or more cups a day. In addition, knowing your family history is a must when it comes to prevention. Research has shown a genetic link to cancer. In other words, you might be at greater risk if your parents, sister, brother, cousin, aunt, uncle or grandparents have had or currently have cancer. Make this known to your physician so he or she can determine early screening. Your lifestyle can put you at a greater risk of cancer as well. If you’re a smoker, make the choice to quit. If you regularly tan, stop. If your exposed to second hand smoke or work in an environment that has chemical substance that are known to put you at risk of cancer, change careers or move to another position that’s less of a risk. If you have multiple sex partners your at a greater risk to develop some types of cancer.

In closing, I have friends, family and neighbors who have battled cancer and in some cases loss the fight. By posting this blog I hope to raise awareness and help win this battle against a disease that still has many unanswered questions. If everyone gets involved whether it’s donating time, money or becoming an advocate we can all help potentially win a war that’s worth fighting for. You can visit www.cancer.org to find out more about how you can get involved.

Is GMO really safe and what exactly is it? You decide.

2009-09-14T13:02:00.000-07:00

GMO stands for genetically modified organisms. In other words, foods that have been genetically altered to some degree. Genetic modification was created to make foods more resistant to viruses, bacteria, and insect infestation and more. In terms of animals, it increases the growth rate. Genetic modification has not only allowed for farmers to produce larger crops but also crops that are more nutritionally rich. This breakthrough has saved thousands if not millions of lives around the world from starvation. In terms of animal meat, genetic modification has allowed for a greater production of meat, eggs and milk. In addition, the byproduct of GMO is less. Meaning better waste management, less water and soil needed. It also allows for the use of “greener” bioherbicides and bioinsecticides. Sounds good, are there any down sides? GMO has been around for sometime now, however no one really knows how, when or if it will affect humans. Since antibiotics are used, this can potentially increase human’s resistance to antibiotics. It can also potentially increase risk of allergies. Not all labels on food products will tell you if the item is genetically modified. Also this process causes stress on the animal. There is also the potential risk of advances in genetic modification being made and those results being altered to suit the best interest of other wealthier countries. There is also the disturbing fact that we could be consuming some animal genes in plants and plant genes in animal genes. Lastly, knowing that the product that has been created by God through nature is now being modified. People should have the right to choose whether they want a genetically altered food or not. With that in mind, foods should be labeled to disclose this information. When something is too good to be true, it usually raises red flags and should be questioned. In the case of GMO, it could have some terrible repercussions down the road for humans and nature.