Today’s Re-Powering information. I have said in the past that I am not a fan of taking vitamins without having testing done. You are completely guessing if you go to the grocery store or health food store and begin stocking up on vitamins. Most of the time the quality is poor and you have no idea if that’s what your body needs. Besides a multi vitamin as a catch all, the one thing that I believe everyone can benefit from supplementing with is fish oil. We simply don’t’ get enough Omega’s from our diet unless you are eating a lot of the food sources listed below.
Of the tribes who live to be over 100 years old, all have a rich omega diet. Omegas are important for heart health, skin, to prevent Alzheimer’s and more. Read the article below to begin adding these omega rich foods to your diet. If you are not getting enough of these foods, consider a supplement.
11 Easy Ways to Load Up on Healthy Omega-3 Fats
Food choices you make every day can boost your omega-3 intake
By Sarah Baldauf
Posted August 1, 2008
Omega-3 fatty acids are essential to good health, but their benefits may be missed because the American diet is chock full of omega-6 fatty acids instead. (Learn more about the pros and cons of omega-3s and 6s here.) Many foods contain both fatty acids. To ensure you get your fill of -3, you'll need to be conscientious at the grocery store. Here are 11 ways to get more omega-3 and crowd out omega-6:
Video: Healthful Eating Recipes
Video: Healthful Eating Recipes
People Who Read This Also Read
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Recommendations by Loomia
Salmon. This fatty fish is exploding with omega-3 and is relatively low in omega-6. It just may be the best omega-3 bang for your buck in the seafood aisle.
Bluefin tuna. This fatty fish is packed with omega-3s and low in omega-6. Not so keen on tuna? You've got choices: mackerel, herring, and rainbow trout.
Anchovies and sardines. Though not everyone's favorite, these slimy, oily options are other good omega-3 sources. They also tend to be high in sodium, though.
Crustaceans. Fish isn't the only kind of seafood that packs an omega-3 wallop. Shrimp, mollusks, and Alaskan king crab are also excellent sources that also won't load you up with omega-6.
Oils. Throw a dash of flaxseed oil onto salad and start cooking with canola oil for a nice hit of omega-3. By subbing out other vegetable oils (like soybean, corn, and cottonseed oils), you'll also lessen your omega-6 load.
Beans. Some legumes are better than others for tipping the omega balance your way. Kidney, pinto, and mungo beans will do you right. Chickpeas are less helpful.
Nuts and seeds. Add a nutty flavor to salad, yogurt, or morning mueslix with walnuts or flaxseed. A small handful of either will up your omega-3 intake.
Spinach. Popeye was on to something. Serve up this leafy green in a salad, or sauté it and add it to pasta.
Winter squash. Keep an eye out for this seasonal vegetable—it makes an interesting side dish that boosts your omega-3 intake.
Broccoli and cauliflower. These cruciferous veggies are on your side when it comes to omega-3s.
Papaya. A tropical delight, papaya may be the only fruit in your supermarket with more omega-3 than omega-6.
For more advice on balancing essential fatty acids in your diet, read "The Right Way to Get Your Omega-3s and -6s."
End
Have a healthy day,
Sunday, August 9, 2009
Friday, August 7, 2009
Tips for Eating Fast Food
I hope you don’t eat fast food, but if you do, here are a few healthier options from the American Heart Association. Below that you can see some healthier choices at family restaurants.
Tips for Eating Fast Food
grilled chicken sandwich
Fast food used to mean fried food, but today food franchises are offering people more healthy alternatives. Chef salads, grilled chicken sandwiches and frozen yogurt are just three examples.
Tips
Beware of topping burgers with cheese, special (mayonnaise-based) sauce and bacon — they add saturated fat and calories.
* Pickles, onions, lettuce, tomato, mustard and catsup add flavor without the fat.
* Steer clear of fried fish sandwiches.
* A baked potato can be a healthy option, but have it with low-fat sour cream instead of butter, full-fat sour cream or cheese.
Instead of Try
Danish
Small bagel
Jumbo cheeseburgers
Grilled chicken, sliced meats or even a regular 2 oz. hamburger on a bun with lettuce, tomato and onion
Fried chicken or tacos
Grilled chicken or salad bar (but watch out for high-calorie dressings and ingredients)
Fried chicken pieces
Chicken fajita pitas
French fries
Baked potato with vegetables or low-fat or fat-free sour cream topping
Potato chips
Pretzels, baked potato chips
Milkshake
Juice or low-fat or fat-free milk or a diet soft drink. (Limit beverages that are high in calories but low in nutrients, such as soft drinks)
Tips for Eating at Family Restaurants
garden fresh salad
Too tired to cook? When you pack the family off to one of the many mid-priced "family style" restaurants, keep these healthy selections in mind.
Tips
* Avoid dishes with lots of cheese, sour cream and mayonnaise.
* Instead of fried oysters, or fried fish or chicken, choose boiled spiced shrimp, or baked, boiled or grilled fish or chicken.
* Choose bread or pita pockets over croissants.
* Salads make great meals, but be careful of the dressing.
* Split a large entree with another family member. You’ll save dollars — and calories!
* Try to avoid all-you-can-eat buffets because you're more likely to eat more than you need.
Instead of Try
Cream soups
Broth-based soups with lots of vegetables
Quiche and salad
Soup and salad
Buffalo chicken wings
Peel-and-eat shrimp
Fried chicken sandwich
Blackened chicken sandwich
Chicken fried steak
Veggie burger
French fries or potatoes and gravy
Baked potato; potatoes without gravy; rice without gravy; cooked greens made without salt pork or lard
Creamy coleslaw
Sautéed vegetables or tossed salad
Hot fudge sundae or ice cream
Non-fat yogurt, sherbet or fruit ice
End
Have a pleasant day and a fabulous weekend,
Tips for Eating Fast Food
grilled chicken sandwich
Fast food used to mean fried food, but today food franchises are offering people more healthy alternatives. Chef salads, grilled chicken sandwiches and frozen yogurt are just three examples.
Tips
Beware of topping burgers with cheese, special (mayonnaise-based) sauce and bacon — they add saturated fat and calories.
* Pickles, onions, lettuce, tomato, mustard and catsup add flavor without the fat.
* Steer clear of fried fish sandwiches.
* A baked potato can be a healthy option, but have it with low-fat sour cream instead of butter, full-fat sour cream or cheese.
Instead of Try
Danish
Small bagel
Jumbo cheeseburgers
Grilled chicken, sliced meats or even a regular 2 oz. hamburger on a bun with lettuce, tomato and onion
Fried chicken or tacos
Grilled chicken or salad bar (but watch out for high-calorie dressings and ingredients)
Fried chicken pieces
Chicken fajita pitas
French fries
Baked potato with vegetables or low-fat or fat-free sour cream topping
Potato chips
Pretzels, baked potato chips
Milkshake
Juice or low-fat or fat-free milk or a diet soft drink. (Limit beverages that are high in calories but low in nutrients, such as soft drinks)
Tips for Eating at Family Restaurants
garden fresh salad
Too tired to cook? When you pack the family off to one of the many mid-priced "family style" restaurants, keep these healthy selections in mind.
Tips
* Avoid dishes with lots of cheese, sour cream and mayonnaise.
* Instead of fried oysters, or fried fish or chicken, choose boiled spiced shrimp, or baked, boiled or grilled fish or chicken.
* Choose bread or pita pockets over croissants.
* Salads make great meals, but be careful of the dressing.
* Split a large entree with another family member. You’ll save dollars — and calories!
* Try to avoid all-you-can-eat buffets because you're more likely to eat more than you need.
Instead of Try
Cream soups
Broth-based soups with lots of vegetables
Quiche and salad
Soup and salad
Buffalo chicken wings
Peel-and-eat shrimp
Fried chicken sandwich
Blackened chicken sandwich
Chicken fried steak
Veggie burger
French fries or potatoes and gravy
Baked potato; potatoes without gravy; rice without gravy; cooked greens made without salt pork or lard
Creamy coleslaw
Sautéed vegetables or tossed salad
Hot fudge sundae or ice cream
Non-fat yogurt, sherbet or fruit ice
End
Have a pleasant day and a fabulous weekend,
Wednesday, August 5, 2009
Top 10 Healthy places to visit or live!
Today’s Re-Powering Information – Your environment has a great influence on your physical, spiritual and mental health. Who you are surrounded by and the environment you are in influence your mood, habits, attitude and ultimately your actions. If the first thing you do when you rise and the last thing you do before you fall asleep is listen to the local news, you will be filled with thoughts of worry, fear and negativity. If you read an enlightening book, start or finish your day in a meditative state giving thanks, you will be in a different mood.
As I have told you, I have not watched the news in about 20 years with a few exceptions like when I am by myself in a hotel room and I surf the channels as I am getting ready for my day or winding down. This past week I was in Long Beach California and in quickly surfing past the news channels, the reports were horrific, from gang killings and drive by shootings to even more very graphic violence. It was disturbing.
Last fall I was in Colorado Springs and could not help but notice the news. The talks were about the weather for hiking, the water temps for kayaking, the sunrise and sun set for the nature trails to open, the outdoor festival going on in town and so on. It was so refreshing. I was just reading a copy of Outside Magazine and saw their latest report on America’s Best Cities. It’s no wonder that Colorado Springs is listed as one of their favorites. If you are planning your next vacation or maybe your retirement or investment home, you might consider these picks. Also click on the link for the top 10 favorite small best cities. I’ve visited 5 of the 10 cities. So I have a lot to aspire to travel to.
Outside Magazine, August 2009
Best Towns 2009
America's Best Cities
Healthy. That's the word we kept coming back to. And we don’t mean a fit or skinny population; we’re talking about a city’s cultural vibrancy, economic well-being, and overall quality of life. Presenting our picks for the 10 best cities in America.
Seattle
Seattle (courtesy of Seattle's Convention and Visitors Bureau)
How We Ranked Them
First, we started with the 100 most populated cities in America, using public data to rank them on factors like cost of living, unemployment,
Where to Vent
Still think we screwed up by not picking your town? Let us know in our forum.
nightlife, commute time, and access to green spaces. Then we took the 28 candidates with the highest overall averages and put them through a second round of number crunching, comparing things like the percentage of the population with college degrees, income level in relation to home prices, and weather. The wild card? Our own multisport factor, which rated each of our finalists on a scale of 1 to 5 for quality and proximity to biking, running, paddling, hiking, and skiing. After adding it all up, we had our top ten.
10. Charlotte, North Carolina
9. Cincinnati, Ohio
8. Minneapolis, Minnesota
7. Portland, Oregon
6. Albuquerque, New Mexico
5. Boston, Massachusetts
4. Austin, Texas
3. Atlanta, Georgia
2. Seattle, Washington
1. Colorado Springs, Colorado
PLUS: Our 10 favorite small towns
Have an extraordinary day!
Tuesday, August 4, 2009
Do you crave salads? YOU CAN
Today’s Re-Powering Information – I hope you get to the point where you crave salads. If the thought of eating a salad is about as appealing as poking yourself with a stick, you need to try some new salads that are more flavorful. When I make a salad I usually open the fruit and vegetable bin and pull everything out. I take combinations of what ever may be in there – spinach, zucchini, peppers, romaine lettuce, tomatoes, cucumbers, Clementine oranges, strawberries, grapes, etc. Then I’ll go to the pantry and add in some beans and nuts and then may sprinkle in some cheese for fat and flavor. I like a salad that is colorful and heavily textured with a variety of crunchy foods. I also like simple salads – cucumbers with red onion or Tomato with basil or roasted peppers and root veggies. Sometimes a simple romaine salad with oregano, extra virgin light olive oil and balsamic vinegar hit the spot. Other times a bean salad is in order. Know there are no limits on your salads. Look for ingredients you will like.
The following are some of the salad recipes found in the Adventure Boot Camp Cook which is an electronic cook book available at www.KelliCalabrese.com for 19.95. There are over 100 recipes created by myself, master chef Barb Apt from Lantana as well as some of our most successful Adventure Boot Camp Coaches.
Chapter Six
Revitalizing Salads
Anti Aging Spinach Strawberry Salad
Bright and Hearty Salad
Caesar Style Hearts of Romaine Salad with Garlic Soy Dressing
Chicken Mango Spinach Salad
Cucumber and Onion Salad
Orange and Avocado Salad
Roasted Pear Salad with Mixed Berry Vinaigrette
Sweet and Spicy Asian Chicken Salad
Watermelon Salad
Italian Caprese Salad
Savory Chicken Salad
I am also including the recipe of the Spinach Salad – pic is below (shown without the delicious dressing).
Chicken Mango Spinach Salad
Contributed by Sandy Liebman
Yields 5 servings
1 bag (10 ounces) baby spinach leaves
1 medium mango, peeled, sliced
1 medium avocado, peeled, sliced
1 small red onion, thinly sliced
4 ounces raspberries
1 tablespoon orange juice
4 ounces olive oil
Salt and pepper to taste
2 cups grilled, sliced chicken breast
Puree raspberries, orange juice and olive oil in blender. Strain out raspberry seeds. Salt and pepper to taste.
Toss spinach with mango, avocado and onion in large bowl. Add dressing; mix lightly.
Spoon onto five plates. Top with chicken. Serve immediately.
End
Monday, August 3, 2009
Top 10 Health Benefits of a Good Nights Sleep
Today’s Re-Powering Information – At least once per camp I talk about the benefits of sleeping. The proper amount of sleep is so important for your health. You are demanding a lot on your body to wake up early and exert you self to high intensities. Most of the things we do at night are not the most productive (surfing the web, watching the news or reality TV, communicating with strangers on social networking sites, talking on the phone). It should be easy to shut down 30 – 60 minutes earlier. Strive to get in bed by 10 – the latest. I promise you won’t miss anything.
Read the article below from about.com on the Top 10 Health Benefits of a Good Nights Sleep. It is difficult to lose fat is you are sleep deprived. Get to bed tonight!
Top 10 Health Benefits of a Good Night's Sleep
Why sleep matters to you
By Mark Stibich, Ph.D., About.com
Updated May 08, 2009
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
Sleep, we all love it, especially when you wake up from a great night's sleep. In the past, sleep was often ignored by doctors and surrounded by myths, but now we are beginning to understand the importance of sleep to overall health and well-being. In fact, when people get less than 6 or 7 hours of sleep each night, their risk for developing diseases begins to increase.
1. Sleep Keeps Your Heart Healthy
Heart attacks and strokes are more common during the early morning hours. This fact may be explained by the way sleep interacts with the blood vessels. Lack of sleep has been associated with worsening of blood pressure and cholesterol, all risk factors for heart disease and stroke. Your heart will be healthier if you get between 7 and 9 hours of sleep each night.
More Info
2. Sleep May Prevent Cancer
People working the late shift have a higher risk for breast and colon cancer. Researchers believe this link is caused by differing levels of melatonin in people who are exposed to light at night. Light exposure reduces the level of melatonin, a hormone that both makes us sleepy and is thought to protect against cancer. Melatonin appears to suppress the growth of tumors. Be sure that your bedroom is dark to help your body produce the melatonin it needs.
More Info
3. Sleep Reduces Stress
When your body is sleep deficient, it goes into a state of stress. The body's functions are put on high alert which causes an increase in blood pressure and a production of stress hormones. Higher blood pressure increases your risk for heart attacks and strokes. The stress hormones also, unfortunately, make it harder for you to sleep. Learn relaxation techniques to counter the effects of stress. There are also stress reduction techniques for sleep.
More Info
4. Sleep Reduces Inflammation
The increase in stress hormones raises the level of inflammation in your body, also creating more risk for heart-related conditions, as well as cancer and diabetes. Inflammation is thought to one of the causes of the deterioration of your body as you age.
More Info
5. Sleep Makes You More Alert
Of course, a good night's sleep makes you feel energized and alert the next day. Being engaged and active not only feels great, it increases your chances for another good night's sleep. When you wake up feeling refreshed, use that energy to get out into the daylight, do active things, and be engaged in your world. You'll sleep better the next night and increase your daily energy level.
More Info
6. Sleep Bolsters Your Memory
Researchers do not fully understand why we sleep and dream, but a process called memory consolidation occurs during sleep. While your body may be resting, your brain is busy processing your day, making connections between events, sensory input, feelings and memories. Your dreams and deep sleep are an important time for your brain to make memories and links. Getting more quality sleep will help you remember and process things better.
More Info
7. Sleep May Help You Lose Weight
Researchers have also found that people who sleep less than seven hours per night are more likely to be overweight or obese. It is thought that the lack of sleep impacts the balance of hormones in the body that affect appetite. The hormones ghrelin and leptin, important for the regulation of appetite, have been found to be disrupted by lack of sleep. So if you are interested in controlling or losing weight, don't forget to pay attention to getting a good night's sleep.
More Info
8. Naps Make You Smarter
Napping during the day is not only an effective and refreshing alternative to caffeine, it can also protect your health and make you more productive. A study of 24,000 Greek adults showed that people who napped several times a week had a lower risk for dying from heart disease. People who nap at work have much lower levels of stress. Napping also improves memory, cognitive function and mood.
9. Sleep May Reduce Your Risk for Depression
Sleep impacts many of the chemicals in your body, including serotonin. People with a deficiency in serotonin are more likely to suffer from depression. You can help to prevent depression by making sure you are getting the right amount of sleep, between 7 and 9 hours each night.
More Info
10. Sleep Helps the Body Make Repairs
Sleep is a time for your body to repair damage caused by stress, ultraviolet rays and other harmful exposures. Your cells produce more protein while you are sleeping. These protein molecules form the building blocks for cells, allowing them to repair damage.
More on Improving Your Sleep
More Fun Ways to Live Longer
More Info
Sources
Archives of Internal Medicine, 1 2003;163:205-209.
Archives of Internal Medicine, 2. 2007;167(3):296-301.
Cancer Epidemiology Biomarkers & Prevention. Vol. 13, 936-943, June 2004.
The Journal of Clinical Endocrinology & Metabolism. Vol. 89, No. 5 2119-2126.
Public Library of Science. PLoS Medicine Vol. 1, No. 3, e68 doi:10.1371/journal.pmed.0010068.
Brigham and Women's Hospital Reducing Your Risk for Depression.
NIH Senior Health Sleep and Aging.
End
Have a fantastic day!
Read the article below from about.com on the Top 10 Health Benefits of a Good Nights Sleep. It is difficult to lose fat is you are sleep deprived. Get to bed tonight!
Top 10 Health Benefits of a Good Night's Sleep
Why sleep matters to you
By Mark Stibich, Ph.D., About.com
Updated May 08, 2009
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
Sleep, we all love it, especially when you wake up from a great night's sleep. In the past, sleep was often ignored by doctors and surrounded by myths, but now we are beginning to understand the importance of sleep to overall health and well-being. In fact, when people get less than 6 or 7 hours of sleep each night, their risk for developing diseases begins to increase.
1. Sleep Keeps Your Heart Healthy
Heart attacks and strokes are more common during the early morning hours. This fact may be explained by the way sleep interacts with the blood vessels. Lack of sleep has been associated with worsening of blood pressure and cholesterol, all risk factors for heart disease and stroke. Your heart will be healthier if you get between 7 and 9 hours of sleep each night.
More Info
2. Sleep May Prevent Cancer
People working the late shift have a higher risk for breast and colon cancer. Researchers believe this link is caused by differing levels of melatonin in people who are exposed to light at night. Light exposure reduces the level of melatonin, a hormone that both makes us sleepy and is thought to protect against cancer. Melatonin appears to suppress the growth of tumors. Be sure that your bedroom is dark to help your body produce the melatonin it needs.
More Info
3. Sleep Reduces Stress
When your body is sleep deficient, it goes into a state of stress. The body's functions are put on high alert which causes an increase in blood pressure and a production of stress hormones. Higher blood pressure increases your risk for heart attacks and strokes. The stress hormones also, unfortunately, make it harder for you to sleep. Learn relaxation techniques to counter the effects of stress. There are also stress reduction techniques for sleep.
More Info
4. Sleep Reduces Inflammation
The increase in stress hormones raises the level of inflammation in your body, also creating more risk for heart-related conditions, as well as cancer and diabetes. Inflammation is thought to one of the causes of the deterioration of your body as you age.
More Info
5. Sleep Makes You More Alert
Of course, a good night's sleep makes you feel energized and alert the next day. Being engaged and active not only feels great, it increases your chances for another good night's sleep. When you wake up feeling refreshed, use that energy to get out into the daylight, do active things, and be engaged in your world. You'll sleep better the next night and increase your daily energy level.
More Info
6. Sleep Bolsters Your Memory
Researchers do not fully understand why we sleep and dream, but a process called memory consolidation occurs during sleep. While your body may be resting, your brain is busy processing your day, making connections between events, sensory input, feelings and memories. Your dreams and deep sleep are an important time for your brain to make memories and links. Getting more quality sleep will help you remember and process things better.
More Info
7. Sleep May Help You Lose Weight
Researchers have also found that people who sleep less than seven hours per night are more likely to be overweight or obese. It is thought that the lack of sleep impacts the balance of hormones in the body that affect appetite. The hormones ghrelin and leptin, important for the regulation of appetite, have been found to be disrupted by lack of sleep. So if you are interested in controlling or losing weight, don't forget to pay attention to getting a good night's sleep.
More Info
8. Naps Make You Smarter
Napping during the day is not only an effective and refreshing alternative to caffeine, it can also protect your health and make you more productive. A study of 24,000 Greek adults showed that people who napped several times a week had a lower risk for dying from heart disease. People who nap at work have much lower levels of stress. Napping also improves memory, cognitive function and mood.
9. Sleep May Reduce Your Risk for Depression
Sleep impacts many of the chemicals in your body, including serotonin. People with a deficiency in serotonin are more likely to suffer from depression. You can help to prevent depression by making sure you are getting the right amount of sleep, between 7 and 9 hours each night.
More Info
10. Sleep Helps the Body Make Repairs
Sleep is a time for your body to repair damage caused by stress, ultraviolet rays and other harmful exposures. Your cells produce more protein while you are sleeping. These protein molecules form the building blocks for cells, allowing them to repair damage.
More on Improving Your Sleep
More Fun Ways to Live Longer
More Info
Sources
Archives of Internal Medicine, 1 2003;163:205-209.
Archives of Internal Medicine, 2. 2007;167(3):296-301.
Cancer Epidemiology Biomarkers & Prevention. Vol. 13, 936-943, June 2004.
The Journal of Clinical Endocrinology & Metabolism. Vol. 89, No. 5 2119-2126.
Public Library of Science. PLoS Medicine Vol. 1, No. 3, e68 doi:10.1371/journal.pmed.0010068.
Brigham and Women's Hospital Reducing Your Risk for Depression.
NIH Senior Health Sleep and Aging.
End
Have a fantastic day!
Friday, July 24, 2009
Top 8% of the population .... WOW
Today’s Repowering Information – Congratulations for being in the top 8% of the population that takes care of themselves by exercising regularly, limiting alcohol intake, eating fruits and veggies, and avoiding smoking. It does not sound like much and it seems to be common sense but more than 90% of the population is not exercising, consuming too much alcohol, avoiding fruits and veggies and or smoking. Those are some pretty sad statics. I am thankful you are in the minority, the healthy ones, the thrivers!
Let what you live each day be contagious. Continue to be a good role model for your children, spouses, family, neighbors and strangers. The reward is worth it!
American's Health Habits: Worse Than Ever
David Schipper June 18, 2009 from Core Performance
It appears that we’re failing in our attempt to turn this country fit, according to sad new statistics out of the Medical University of South Carolina, which show that even fewer of us are adhering to a healthy lifestyle when compared to life habits from two decades ago.
The number of people exercising 12 times a month or more, not smoking, eating five or more fruits and vegetables daily, imbibing alcohol moderately and maintaining a healthy weight has decreased from 15 percent to 8 percent between the periods of 1988-1994 and 2001-2006. The results come from a comparison of two large-scale government studies of the U.S. population.
More details:
* In the intervening years, the percentage of adults aged 40-74 years with a body mass index greater than 30 has increased from 28 percent to 36 percent.
* Physical activity 12 times a month or more has decreased from 53 percent to 43 percent.
* Eating five or more fruits and vegetables a day has decreased from 42 percent to 26 percent. Smoking rates have increased slightly (26.9 percent to 26.1 percent).
* Moderate alcohol use has increased from 40 percent to 51 percent.
What’s worse, the researchers also concluded that people with heart disease, diabetes, high blood pressure, high cholesterol or risk factors for those conditions, were no more likely to stick to a healthy lifestyle than healthy Americans.
The take-home: If you're in the 8 percent of Americans maintaining healthy habits, keep up the great work. And if you see your family members and friends losing their fight with fat, give them support. We all need it.
End
This will be the last e-mail to the June 29th Boot Camp Group. I will begin using the August 3rd contact list immediately so please sign up so that you don’t miss anything. www.ArgyleBootCamp.com.
Thank you all for your commitment to fitness, to me as your coach and to Argyle Adventure Boot Camp. I appreciate you and always welcome your feedback. Please feel free to send me your thoughts on camp and I will consider them moving forward. I want this to be the best camp and provide you with the best results!
Have a beautiful week.
Thursday, July 23, 2009
A list of foods that people think are healthy, but really are not.
Today’s Re-Powering information – I came across this list of foods that people think are healthy, but really are not. Some will be obvious to you b/c you are so savvy, but others may not. I searched for this list in working with a new client who is over 250 pounds (she lost 6 pounds her first week). I feel like her diet is so poor that even things that seem obvious to her are not. She is making better, but still poor choices. Change happens gradually. I still thought everyone would find this info helpful b/c it gives you some great alternatives. Pass this one on.
Foods and Drinks that People Think are Healthy but are Not Healthy
E-mail
Written by Jeff Behar, MS, MBA
Today more than ever many people want to look good, feel good and fight the bulge, so many people try to eat healthy anunhealthy health foodsd try to eat good. I stress the word "try" because although many people want to eat healthy, so many people lack the basic understanding of nutrition, and in their efforts to eat healthy foods, many people eat foods that are totally unhealthy for them. Marketing tricks, marketing gimmicks and deceptive advertising of many food companies and also poor nutrition knowledge by the media and many people blogging about healthy foods across the web does not help matters. The following is a list off several "health foods" and "health drinks" that are just not that healthy.
UNHEALTHY BREAKFAST FOODS
Breakfast Cereals. Breakfast cereals may be quick, and many taste good, but most are horribleunhealthy cereals for your health
The downside: Most breakfast cereals are often high in sugar & salt and their vitamin/mineral content is chemical based. Drop that spoon.
If you can’t resist: Opt for cereals with LESS processed sugars. Do realize though, that not all low sugar cereals will be healthier than their full-sugar counterparts. When you pick up a box of cereal, read the ingredients list. Try to select cereals listing whole-grain wheat, whole oats or wheat bran as the first ingredient. Whole-grain cereals will have more fiber. These are the healthiest cereals because they stabilize the body's sugar-control system, reducing the incidence of Type 2 diabetes and lower the risk to heart disease. Also look for cereals that are fortified with vitamins and minerals. Look for cereals fortified with B-vitamins, zinc and iron, as well as a high amount of vitamin C because it aids in iron's absorption. Good examples include: Kellogg's Complete Wheat Bran Flakes, Kellogg's Mini-Wheats, and Kashi Heart to Heart Cereal. Of course there are many more. Just read the labels and choose wisely.
Healthy alternative(s): Healthy alternative: non-processed cereals like bran, or no sugar added oatmoatmealeal. Everyone knows how healthy non-processed cereals like bran cereals are; since they contain lots of fiber (a mere 1/3rd cup of bran contains about 14 grams of fiber). To improve the taste and add variety you can cut up small pieces of high fiber fruit like, apples, dates, figs, pears and prunes and easily reach your recommended daily amount of fiber before you even leave the house!.
If you do not like the taste of bran type cereals a great Healthy alternative is oatmeal. A steaming bowl of fresh cooked oatmeal is the perfect way to start off your day, especially if you are trying to prevent or are currently dealing with heart disease or diabetes. With the exception of certain flavored varieties, oatmeal is 100% natural. Oatmeal contains several important vitamins, minerals, anti-oxidants, heart health fiber, and a wide variety of additional nutrients and phytonutrients important to good health. There are several confirmed health benefits attributed to old fashioned oatmeal; as long as it is the unprocessed version. Oats, oat bran, and oatmeal contain a specific type of fiber known as beta-glucan which can enhance the human immune system's response to bacterial infection, lower blood sugar levels, lower blood pressure, lower risk to several cancers, lower risk to type 2 diabetes, insulin resistance, obesity, and lower the risk to cardiovascular disease which reduces the risk to conditions such as atherosclerosis, heart attack and stroke. This soluble fiber helps remove LDL or "bad" cholesterol, while maintaining the good cholesterol that the body needs. An added benefit of beta-glucan, is there are studies that show beta-glucan enhances the human immune system's response to bacterial infection. Study after study has proven the beneficial effects of beta-glucan on cholesterol levels. Studies show that in individuals with high cholesterol (above 220 mg/dl), consuming just 3 grams of soluble oat fiber per day (an average amount found in one bowl of oatmeal) typically lowers total cholesterol by 8-23%. This is highly significant since each 1% drop in serum cholesterol translates to a 2% decrease in the risk of developing heart disease. The soluble fiber in oatmeal absorbs a considerable amount of water which significantly slows down your digestive process. This result is that you'll feel full longer, i.e. oatmeal can help you control your weight.
Higher intakes of whole grains like oatmeal also increase insulin sensitivity by lowering the glycemic index. The soluble fiber slows also down the digestion of starch which keeps blood sugar steady. This reduces the risk for type 2 diabetes. Oats are also a very good source of several antioxidants like, vitamin E, tocotrieonols, selenium, phenolic acids, phytic acid and a unique antioxidant compound called avenanthramide. These multifunctional antioxidants come in immediate-release to slow-release forms and thus are available throughout the gastrointestinal tract over a long period after being consumed. These powerful antioxidants prevent free radicals from causing damage to cells in the body, reducing the risk to several diseases, including cardiovascular disease, and for cancer, especially colon cancer and breast cancer. Oats and other whole grains contain many other important micronutrients like: phytoestrogens, plant compounds that may lower the risk to cancers, and positively affect blood cholesterol levels, blood vessel elasticity, bone metabolism, and many other cellular metabolic processes; B vitamins, minerals like copper, iron, phosphorus, zinc, manganese and magnesium, a mineral that acts as a co-factor for more than 300 enzymes, including enzymes involved in the body's use of glucose and insulin secretion. Oatmeal cooked in milk enhances the food value of the dish, as milk is rich in calcium and protein. Also consider adding a scoop of metabolism-boosting protein.
Instant Flavored Oatmeal: Instant flavored oatmeal are not the same as their 100% naquaker_flavored_instant_oatmealtural cousins. Although they have oats in them, they are not as healthy as you may think.
The downside: Most instant oatmeal contains large amounts of sugars and has less fiber than the unprocessed versions.
If you can’t resist: Opt for 100% rolled oats and add in some fruit, or some natural sweeteners
Healthy alternative(s): 100% rolled oats. 100% rolled oats provide all the health effects discussed above.
Muffins. Many people reach for a bran muffin believing that a bran muffin is healthy and palarge_muffinrt of a nutritious breakfast.
The downside: Most bran muffins contain little bran. Additionally many muffins today are HUGE. Years ago, one muffin was approximately 150, 3 to 5 grams of fat and about the size of tennis ball. Today, muffins are supersized! It is not uncommon for a muffin to be 350 to 450 calories, with 15 to 20- grams of fat. They also contain little to no protein. Protein is important to body functions and it also helps increase insulin sensitivity by lowering the glycemic index of the meal, and increase fullness.
If you can’t resist: Stick to muffins that are of normal size (or split one with someone). Opt for muffins with a short ingredient list, made from whole grain flour, corn meal or bran. Choose a muffin that has 5 or more grams of fiber, less than 200 calories per serving and no more than 5 grams of fat or added sugars.
Healthy alternative: Try a whole-grain English muffin. Spread a light layer of peanut butter on a toasted half, and then top with fruit. That will set you back only about 150 calories, plus you’ll have some healthy nutrients to show for it.
Bagel with Cream Cheese. Many people grab a bagel, often with cream cheese or jam in thebagels-and-cream-cheese morning. This may be easy and quick, but definitely not healthy.
The downside: A bagel at some of the bagel chains can be four servings of bread. Most also contain processed white flour, and simple carbs that will convert quickly to sugar once in your body. They also contain little nutrition and barely any protein. A bagel with cream cheese can top the calorie charts at approximately 500-700 calories and can contain upwards of 40 grams of fat! The bread is bad enough, containing 300 calories and 60 grams of carbohydrates, but add a healthy serving of cream cheese and your "harmless" bagel weighs in as worse than a Whopper.
If you can’t resist: If you must have a bagel, look for bagels made from whole grains where possible. This would make a slightly better choice, as the added fiber would help slow down the breakdown from starch to sugar. Eat half the bagel and top it with an egg white omelet or some tuna or white fish. This swap will save you nearly 200 calories, plus provide a surge of metabolism-boosting protein. Note: most bagel chains “whole wheat” bagels, are anything but whole wheat. Most “whole wheat” bagels are mostly white flour with a little whole wheat thrown in.
Healthy alternative: Skip the bagel and have a egg white omelet. This swap will save you nearly 300 calories, plus provide a surge of metabolism-boosting protein. And a recent study from the University of Connecticut found that eating eggs can help raise HDL (good) cholesterol.
Yogurt with Fruit at the Bottom. Individually, fruit and yogurt are two of the healthiest food choiyoghurt_with_fruit_on_the_bottomces at the grocery store. Yogurt is nutrient-rich. Live and active cultures are beneficial for the intestines and immune system. Fruit can provide lots of good vitamins and minerals, and also fiber. But Yogurt with fruit at the bottom does not offer the same healthy benefits of eating these items separately and in their unprocessed form.
The downside: If you are eating yogurt with fruit at the bottom in the morning, you might as well be eating candy. Manufacturers add corn syrup to most of these products which effectively doubles the amount of sugar. A small cup can contain upwards of 30n grams of sugar! Even the fat free products are not necessarily healthy. They still contain lots of added sugars. The low sugar varieties may also not be so healthy. Most of these varieties contain artificial sweeteners like aspartame suspected to cause health effects.
If you can’t resist: Choose the lower sugar varieties that contain active yogurt cultures.
Healthy alternative: Make your own yogurt and fruit snack. Mix a cup of nonfat plain yogurt with a half cup of mixed berries. This way you minimize the sugar, and maximize the health benefits of the yogurt. Natural unprocessed yogurt contains live active cultures to help your digestive system, as well as metabolism boosting protein.
UNHEALTHY LUNCH FOODS
Store Bought Sandwiches. Most store bought sandwiches are anything but healthy. Even thsubway-sandwiche sandwiches labeled as healthy, can contain more calories and more fat than a fast food hamburger.
The downside: Most store bought sandwiches contain highly processed luncheon meets (see below) that are full of preservatives. They also often contain sugar-laden salad dressings, little veggies & proteins and too much white bread. The freshness is questionable and you need the foot-long to fill your stomach. The large amount of processed white bread and small serving of protein causes a surge in blood sugar. Because the protein serving is usually small, it does little to lower blood sugar and increase satiety (fullness) levels.
Often labeled “fitness” or “light”, but containing sugar-laden salad dressings, little veggies & proteins and too much white bread. Freshness is questionable and you need the foot-long to fill your stomach. Few things are quite as American as brown-bagging it with a bologna or ham and cheese lunchmeat sandwich. Indeed, refrigerated processed meats, including deli meats, brought in about $17 billion in 2004, according to a report by Packaged Facts. Refrigerated sliced lunchmeats are a $3-billion industry.
If you can’t resist: Look for sandwiches that are fresh, little to no preservatives, low fat dressings (e.g., mustard instead of mayo, or vinaigrette with healthy oils), and containing a healthy serving of low fat protein (e.g., fresh turkey breast).
Healthy alternative: Make your own healthy sandwiches with a healthy serving of low fat protein and healthy serving of vegetables.
Lunch Meats. Refrigerated sliced lunch meats are a $3-billion industry. Luncheon meats are easy,hillshirefarms_blackpepper turkey breast quick and convenient. For many it is a quick way to get needed protein into their diet.
The downside: Many lunch meats, including ham, turkey and roast beef contain added solutions of water, sodium and water or water and spices. Most luncheon meats contain nitrites and nitrates (preservatives), monosodium glutamate (MSG), and other coloring and flavoring additives that have been linked to cancer. Nitrates can lead to the formation of nitrosamines, "which have been identified as carcinogenic substances for quite some time. Cancers of the esophagus, larynx, mouth, liver and stomach seem to be associated with nitrosamines. Monosodium glutamate (MSG has been associated with sudden cardiac death, particularly in athletes, and excitotoxic damage to brain neurons. If this was not bad enough, in August 2006, the U.S. Food and Drug Administration approved six viruses as a food additive to be sprayed on cold cuts and packaged deli meats to protect against the food-borne-bacteria Listeria monocytogenes that is sometimes found on cold, packaged meat products
If you can’t resist: Choose low fat luncheon meets that do not contain preservatives, coloring and other flavoring additives.
Healthy alternative: Have your grocer cut your luncheon meets directly from freshly cooked whole turkey or chicken breast.
Fast Food Salads. People today want to be healthy, and in an effort to be healthy many peopunhealthy saladle opt out of the burger and fries at a fast food place and reach for what they believe to be a healthier alternative: a salad. However, all salads are not equal when it comes to nutrition, and just because a salad has a little lettuce and is served in a bowl does not make it healthy. In fact MOST store bought salads, and MOST salads from fast food establishments are anything BUT healthy.
The downside: Often these salads lack the darker healthier vegetables, use iceberg lettuce rather than a healthier alternative. These salads also often come with fattening products already on them, like whole eggs and cheese. Once you add the sugar-laden salad dressings, bacon bits, and the croutons which tend to be fried or baked in oil, these “healthy” salads can top 800 calories and contain over 65g of fat. This is more calories and fat than a McDonald’s Big Mac and medium fries. A salad like this contains 70 percent of the fat that a man should eat in a day, and almost 100% of the fat that a woman should consume in a day.
If you can’t resist: Order a salad that does not come with fattening cheese and other fattening products on it. Look for a salad with lots of different colors as it’s likely to have one or two of your five to seven vegetables a day. Pass on the sugar-laden salad dressings, the croutons, the bacon bits and most of the other “sides” they throw in.
Healthy alternative: Make your own salads. This way you can control exactly what is in the salad. You can also ensure that you include enough veggies and enough protein and minimize unhealthy fats and toppings that are loaded with salt, sugar, preservatives and unhealthy fats. In regards to dressings, opt for balsamic vinegar. If you are creative, you can also create your own fresh healthy salad dressing, using ingredients like heart healthy olive oil, garlic, balsamic vinegar, lemon juice and Dijon mustard. Beans, raw almonds, and tomato salsa can also make great salad toppers.
“Light and Healthy” Frozen Meals. Frozen meals are quick and convenient. There is no argufrozen_mealment that frozen dinners have become less unhealthy over the years with the addition of such options as Healthy Choice, Lean Cuisine, and South Beach. Although these ”healthy” versions include some vegetables and low fat protein, these “healthy” frozen meals are still not all that healthy.
The downside : These frozen meals are processed, high in sugar, and come with sauces and are still usually high in sodium. Many frozen dinners contain preservatives such as BHT, a possible carcinogen in animals, as well as polysorbate 80 and propylene glycol, the same ingredient found in antifreeze. Although consuming these preservatives from an occasional frozen dinner is unlikely to be harmful, combining frozen dinners with other processed foods on a daily basis could expose you to more preservatives than you need. Most frozen dinners also contain a minimum of 600 mg of sodium and may have as much as 1,900 mg of sodium. With these high sodium values, it can be a challenge to stay within the recommended daily sodium intake of 2,400 mg. or less daily. Additionally the entrée in a healthy frozen dinner is often short on protein, and the vegetable sides included are often well under a serving, limiting your ability to consume the recommended five to seven servings of fruits and vegetables on a daily basis. Eating too many heavily processed foods can also leave you short on key nutrients, fiber, vitamins and minerals.
If you can’t resist: Choose brands like Healthy Choice which have less fat, less sodium, less fats and less calories.
Healthy alternative: A healthier alternative would be to spend a day cooking large batches of your favorite meals, then freezing them in convenient portion-sized containers. The advantages to making your own frozen meals are: you can control what goes in them, there’s no need for preservatives, and they save you money. Another advantage homemade frozen dinners help you use up all your groceries, including canned veggies. This can be a huge money saver if you’re someone who finds food going to waste in your fridge or in your pantry.
Processed Soy Products. While soy may be low in fat and has some cardiovascular and osoy_burgersverall health benefits because of their high content of polyunsaturated fats, fiber, vitamins, and minerals and low content of saturated fat, these benefits are not as substantial as was once believed. Emerging science is actually linking processed soy foods like soy milk, soy meat products, soy ice cream, soy energy bars, etc., to a variety of unhealthy conditions.
The downside: Despite the myriad of health claims that surround soy, processed soy foods like soy milk, soy meat products, soy ice cream, soy energy bars, etc., have been linked to:
· Lower testosterone in males
· Increased estrogen in males
· Digestive problems
· Thyroid dysfunction
· Cognitive decline
· Reproductive disorders
· Immune system breakdowns
· Heart disease
· Cancer (Phytic acid, trypsin inhibitors, toxic lysinoalanine and highly carcinogenic nitrosamines are all highly present in soy products).
· Increased incidences of breast cancer among women
If you can’t resist: If you want to eat soy, stick to the unprocessed versions (tempeh, miso and edamame). Eat all processed soy in moderation.
Healthy alternative: Any high protein whole food such chicken breast, turkey breast, fish, egg whites, low fat milk, goats milk, coconut milk, almond milk, high protein seeds, high protein beans, and lentils. High quality low fat natural protein powders made from whey and egg protein is also a good alternative.
UNHEALTHY SIDE DISHES
White pasta, white bread, white rice, etc. These products are a staple for many. However, these wonder_white_breadproducts through processing have had many health benefits of eating them removed. Most people are unaware of the health implications that consuming too much of them can cause.
The downside: White paste, white bread and white rice have had have been stripped of their outer bran coating and inner germ during the milling process, leaving only the endosperm. This removes the healthy fiber, and many of the healthy nutrients, including the phytochemicals and antioxidants which help to protect against coronary heart disease, certain cancers, and diabetes. By removing the outer bran coating and inner germ during the milling process, the otherwise healthy lower glycemic foods become higher glycemic foods which increase the chances of developing insulin resistance, type 2 diabetes and several other health conditions including obesity, age-related macular degeneration (AMD) and many more. The bran also contains essential oils which help lower serum cholesterol which is a major risk factor in heart disease. Therefore the oil in the bran helps to reduce the risk of heart disease.
If you can’t resist: Eat these in moderation, choose smaller portions and add low fat protein to the meal which will lower the overall glycemic index and not raise blood sugar levels as badly.
Healthy alternative: Choose 100% whole grain versions of rice, pasta and bread, which have more fiber, more nutrients and have a lower glycemic index. Lower glycemic index foods are associated with a slower and less dramatic rise and fall of blood sugar.
Beans packed in sugary syrups (e.g., Boston Baked Beans). Baked beans are good for you bebaked_beanscause these types of beans are loaded with fiber; however this benefit comes with a number of downsides.
The downside: The sugary syrup that baked beans come in contains as much sugar as in a can of soda. This sugar spikes your blood sugar and insulin levels. This is never good for preventing heart disease or type II onset diabetes. It is also a very high caloric product that can contribute to weight gain.
If you can’t resist: Eat a small portion. Add in some low fat protein which will lower the overall glycemic index and slow the rise in blood sugar levels.
Healthy alternative: Choose red kidney beans or garbanzo beans which are packed with protein and fiber.
delmonte_fruit_cocktail
Fruit cocktail. Fruit cocktail has made the list for the obvious reasons, sugar and calories.
The downside: Fruit cocktails whether they come with heavy syrup or even in fruit juice are loaded with sugar. Typically there’s more sugar in a can of fruit cocktail than in a candy bar or a glass of soda. As far as nutritional benefits, because the fruit is processed you do not get the fiber and many of the nutritional benefits that you would get as you do with whole fruit. Also many of the brands also contain unhealthy preservatives. Stick to the real stuff/
If you can’t resist: Make your own fruit cocktail using whole fruits.
Healthy alternative: Eat whole fruit including the skin if possible, but limit it to one serving of fruit per meal/snack to avoid insulin spikes.
UNHEALTHY SNACKS
Granola Bars. Because granola bars contain two healthy ingredients, oats & nuts, mnatures-valley-oats-n-honey ganola barany people believe that granola bars are healthy. Adding to the confusion is they are often marketed as healthy food.
...
Wednesday, July 22, 2009
Eating Out....Supportively
Our next camp goes from August 3rd to August 28th.
Eating Out....Supportively
Here are some tips from Molli Rathstone who is an Adventure Boot Camp owner in California. This will give you some guidance for eating out and staying with your plan to get lean and fit with Boot Camp.
Before you give up on eating out altogether here are some simple tips and how to fix a lot of restaurant craziness.
#1 Become a picky orderer. Yes become that person that everybody rolls their eyes at, At least you'll be lean and fit.
#2 Always, always, order your sandwich dry. This is even better then saying "no mayo " because so many items come with fancy spreads, that just add sodium, fat and sugar. In many instances, skipping the spread can take off anywhere between 60-100 calories.
#3 In fact anytime there is dressing involved in any way, order it on the side, even if you know you love it.
By ordering a Caesar salad w/ salmon (or grilled chicken) and taking off the croutons, dressing and skipping the side of bread. You are still left with a good piece of fish (or chicken), a large bed of lettuce and parmesan cheese, if you squeeze a little lemon on that you won't even need the dressing and you went from a salad that started at 1010 calories, to a healthy 300 calories, That's 700 calories because you made a conscious decision to take control back and didn't just blindly eat what was handed to you. (This example comes from Red Robin. They have a great website because they allow you to play with your meal and take off even tiny things like croutons and after you customize your order the website shows you what effect that had on your meal, it’s a great way to see how little choices can make or break your diet.)
#4 Don't be afraid to ask for kid's portions, especially when it comes to dessert. When I do go to Cold Stone Creamery, I always ask for a kids size.
#5 Pick one fat. In other words if you just can't stand a dry turkey sandwich order it with avocado, or if you really feel like cheese that day, order it with cheese but skip the avocado, if you have one source of fat on it don't double up. Or if you're dying for mayo then skip both the cheese and the avocado, get it? The same goes for protein? Choose 1 protein, you don't need the Italian grinder with salami and 3 other meats, pick one, load up on the pepperoncini and you won't even know the difference.
#6 Learn these words and you will save yourself countless calories per year? No Bacon. They sneak it on everything and it is absolutely unnecessary. Skip it, your heart will thank you. I just say it all the time now, No Bacon, No bacon, no bacon, just anytime I order even it it's a chocolate sundae, you never know they might be sneaking it in there.
#7 Do not drink those stupid fruity lemonade, syrup laden crap drinks! (Fruitopia etc...) Just stop it!!!!!!
Learn these words, un-sweetened ice tea please or water with lime.
#8 You know my policy on Juice places, if you are going into a juice bar, ask which drinks they have that offer whole fruit and get a small or a child's size, if you must.
#9 Learn to leave at least half of your food behind. If you look at the calorie content of many of the items on the menu, if you just cut the staggering number in half say from 1200 down to 600 it's still a salvageable day. Then Fill up on side salad.
#10 Start every dinner with a side salad (order it no cheese, no croutons, No BACON, and dressing on the side) It will help you fill up on fiber.
#11 When your meal does arrive eat a bit of protein first, from the plate, protein satiates you quicker than carbs.
#12 Have an apple 20 minutes before you head out to eat. Get in the habit of carrying apples in the car with you they're a great way to add some fiber, which will start to fill you up, and the small amount of sugar will help stabilize your blood sugar levels so you don't bite off the waitress' head before your food arrives.
#13 Don't drink alone- No I don't mean as in by yourself (shoot then I'd never get to drink, Tony doesn't drink) No I mean don't drink on an empty stomach. You'll end up drinking your dinner. Instead sip on a glass of wine until your salad arrives and make sure you don't order another drink until dinner is sitting in front of you. Alcohol gives you the misconception that you're no longer hungry and that you'd rather just have another drink because the sugar in the alcohol is so much easier for your body to digest, but it's a bad, bad, choice as you find out the next day.
#14 Your mother taught you to share, so do it. If you must have dessert, share one, not two or four so everybody can taste everything, but one. Everyone take one or two bites and that's it. After the first couple bites you're really just consuming the food anyway and no longer experiencing the flavor at the same level.
#15 It sounds ridiculous but slow down and chew your food consciously. I once dated a guy that was a crab fishermen, yeah like the insane show that's on TV. Anyway I have never seen a human being consume food faster than that guy, now he had an excuse, can you imagine how fast they have to consume calories on those boats! Slow down!! .We're all in such a rush, to get where?
Have a patient day.
Eating Out....Supportively
Here are some tips from Molli Rathstone who is an Adventure Boot Camp owner in California. This will give you some guidance for eating out and staying with your plan to get lean and fit with Boot Camp.
Before you give up on eating out altogether here are some simple tips and how to fix a lot of restaurant craziness.
#1 Become a picky orderer. Yes become that person that everybody rolls their eyes at, At least you'll be lean and fit.
#2 Always, always, order your sandwich dry. This is even better then saying "no mayo " because so many items come with fancy spreads, that just add sodium, fat and sugar. In many instances, skipping the spread can take off anywhere between 60-100 calories.
#3 In fact anytime there is dressing involved in any way, order it on the side, even if you know you love it.
By ordering a Caesar salad w/ salmon (or grilled chicken) and taking off the croutons, dressing and skipping the side of bread. You are still left with a good piece of fish (or chicken), a large bed of lettuce and parmesan cheese, if you squeeze a little lemon on that you won't even need the dressing and you went from a salad that started at 1010 calories, to a healthy 300 calories, That's 700 calories because you made a conscious decision to take control back and didn't just blindly eat what was handed to you. (This example comes from Red Robin. They have a great website because they allow you to play with your meal and take off even tiny things like croutons and after you customize your order the website shows you what effect that had on your meal, it’s a great way to see how little choices can make or break your diet.)
#4 Don't be afraid to ask for kid's portions, especially when it comes to dessert. When I do go to Cold Stone Creamery, I always ask for a kids size.
#5 Pick one fat. In other words if you just can't stand a dry turkey sandwich order it with avocado, or if you really feel like cheese that day, order it with cheese but skip the avocado, if you have one source of fat on it don't double up. Or if you're dying for mayo then skip both the cheese and the avocado, get it? The same goes for protein? Choose 1 protein, you don't need the Italian grinder with salami and 3 other meats, pick one, load up on the pepperoncini and you won't even know the difference.
#6 Learn these words and you will save yourself countless calories per year? No Bacon. They sneak it on everything and it is absolutely unnecessary. Skip it, your heart will thank you. I just say it all the time now, No Bacon, No bacon, no bacon, just anytime I order even it it's a chocolate sundae, you never know they might be sneaking it in there.
#7 Do not drink those stupid fruity lemonade, syrup laden crap drinks! (Fruitopia etc...) Just stop it!!!!!!
Learn these words, un-sweetened ice tea please or water with lime.
#8 You know my policy on Juice places, if you are going into a juice bar, ask which drinks they have that offer whole fruit and get a small or a child's size, if you must.
#9 Learn to leave at least half of your food behind. If you look at the calorie content of many of the items on the menu, if you just cut the staggering number in half say from 1200 down to 600 it's still a salvageable day. Then Fill up on side salad.
#10 Start every dinner with a side salad (order it no cheese, no croutons, No BACON, and dressing on the side) It will help you fill up on fiber.
#11 When your meal does arrive eat a bit of protein first, from the plate, protein satiates you quicker than carbs.
#12 Have an apple 20 minutes before you head out to eat. Get in the habit of carrying apples in the car with you they're a great way to add some fiber, which will start to fill you up, and the small amount of sugar will help stabilize your blood sugar levels so you don't bite off the waitress' head before your food arrives.
#13 Don't drink alone- No I don't mean as in by yourself (shoot then I'd never get to drink, Tony doesn't drink) No I mean don't drink on an empty stomach. You'll end up drinking your dinner. Instead sip on a glass of wine until your salad arrives and make sure you don't order another drink until dinner is sitting in front of you. Alcohol gives you the misconception that you're no longer hungry and that you'd rather just have another drink because the sugar in the alcohol is so much easier for your body to digest, but it's a bad, bad, choice as you find out the next day.
#14 Your mother taught you to share, so do it. If you must have dessert, share one, not two or four so everybody can taste everything, but one. Everyone take one or two bites and that's it. After the first couple bites you're really just consuming the food anyway and no longer experiencing the flavor at the same level.
#15 It sounds ridiculous but slow down and chew your food consciously. I once dated a guy that was a crab fishermen, yeah like the insane show that's on TV. Anyway I have never seen a human being consume food faster than that guy, now he had an excuse, can you imagine how fast they have to consume calories on those boats! Slow down!! .We're all in such a rush, to get where?
Have a patient day.
Tuesday, July 21, 2009
7 Things You Don't Know About Green Tea
Today’s Re-Powering Information – Speaking of tea . . .
7 Things You Don't Know About Green Tea
By Rona Tison,
By now, we know that drinking green tea is undoubtedly good for our bodies. The antioxidant and free-radical scavenging properties of green tea have made it a must-have for the health conscious and numerous studies highlight the potential benefits of green tea including cancer prevention and weight loss.
But green tea isn’t just a delicious and healthful drink; it can also be used as an at-home health and beauty remedy. Read on to find out 7 surprising things you didn’t know about green tea
*1. It can reduce puffy peepers*: Stayed out too late last night? Soaking a cotton pad in green tea and placing it over eyes for 10 minutes can reduce the puffiness of tired eyes, making you look revitalized and refreshed.
*2. It can soothe skin*: Spent a little too much time in the sun? Use the naturally calming properties of green tea to soothe sunburned skin. Place green tea in a spray bottle and mist on sunburned areas for all-natural relief. Because it has anti-bacterial qualities, green tea can also be used as an antiseptic to spray on skin blemishes or irritations.
*3. It’s great for teeth*: Green tea has fluoride in it, making it a superstar for keeping gums and teeth healthy. Green tea can even be used as a mouthwash to maintain breath.
*4. It can soothe sore throats*: The anti-viral effects of green tea make it an excellent remedy to help prevent the effects of a cold or flu. In fact, you can gargle with green tea to soothe a sore throat.
*5. It’s good for the bones*: Naturally high in minerals, green tea aids in strong bone density, which is important for maintaining good posture.
*6. It’s a room deodorizer*: Green tea leaves have traditionally been used to naturally absorb odors in a room. Place tea leaves in a bowl to help absorb unpleasant odors or leave some in the fridge in place of baking soda.
*7. It’s good for the feet*: Soaking tired feet in green tea can prevent unpleasant fungal infections.
End
Enjoy a cool glass of fruity tea today.
Have a thankful day,
Friday, July 17, 2009
Hormones in fat loss, fitness and health!!
Today’s Re-Powering Information - My friend Nicole wrote some great information about hormones and how they play a role in fat loss, fitness and health. So much of how we feel is hormonally related. They control many of the symptoms we experience and we can influence them to be regulated naturally by how we sleep, what and when we eat, how we manage stress and so on. I’m passing it along to you as she wrote it.
As promised, I want to write about sugar/ insulin/hormones how they relate to fat loss or lack of fat loss. While I am not an expert in this area, I certainly can shed some light onto the topic as I best understand it. There is a lot more to the hormone story than I will present here, so these are just some basics:
Insulin- this is the number 1 hormone that needs to be controlled carefully in order to lose body fat. The better you control insulin , the leaner you will be. The very best way to control this hormone is by consuming low grams of carbohydrates at each meal and those carbs should only be of the highest quality and have a lower glycemic rating. When carbs are consumed beyond the moderate level, insulin is triggered and this happens rapidly. The fat storing, anabolic acting hormone goes right to work at reducing the sugar in the blood. If calories are high (and possibly even if they are not, fat storage is likely to result). Once in a while is not a big deal, but day after day this will cause weight gain and create the HABIT of over-consuming carbs. It is the refined carbs that you need to avoid, not the wholesome nutrient rich vegetables, fruits, and whole grains.
To control weight gain and increase fat loss- control carb consumption.
Leptin- hormone responsible for regulating appetite and metabolism. Do not fast and get plenty of sleep. Skipping meals as well as sleep deprivation lowers leptin level. Leptin is helpful in controlling appetite.
Side note from the web:
Fructose and leptin resistance- A study published recently suggests that the consumption of high amounts of fructose causes leptin resistance and elevated triglycerides in rats. The high fructose diet rats subsequently ate more and gained more weight than controls when fed a high fat, high calorie diet
Ghrelin- hormone that increases appetite. It is also affected by lack of sleep, which increases the levels of this hormone.
Growth Hormone- This hormone can be stimulated easily with resistance training as well as plyometric or some types of intensity training such as sprints and plyometrics.It is very important to simultaneously has adequate nutrient intake in order for the growth hormone to be effective in muscle building and fat loss. This is an anabolic hormone and creates muscle growth. If there is an over abundance of refined carb consumption this hormone gets shut down.
Cortisol- stress hormone that flows through the body and is caused by many types of stressors. Life stress, emotions, feelings and even high duration cardio or over training. It is a catobolic hormone that weakens the body, breaks down muscle tissue and decreases immunity.Since you can not control so many factors in life that cause stress, you are best able to CONTROL YOUR REACTIONS to them. I know , easier said than done. Reading books about happiness, how to re-evaluate situations, and quotes are all helpful in reacting with a more positive attitude.
Glucagon this hormone is involved in carbohydrate metabolism. It is when carb consumption is low. I is a hormone that helps to release stored bodyfat.
This is the reason I emphasize the importance of keeping your overall glycemic load of each meal in check when fat loss is your primary goal. Hope it helped.
End
The standard of success in life isn't the things. It isn't the money or the stuff -- it is absolutely the amount of joy you feel.
--- Abraham
Have a restful weekend!
Thursday, July 16, 2009
Eternal optimist
Today’s Re-Powering information from one of my Mentors – Brian Tracy. This continues on the theme of being an eternal optimist.
Everyone wants to be physically healthy. You want to be mentally healthy as well. The true measure of "mental fitness" is how optimistic you are about yourself and your life.
In this newsletter, you learn how to control your thinking in very specific ways so that you feel terrific about yourself and your situation, no matter what happens.
Control Your Reactions and Responses
There are three basic differences in the reactions of optimists and pessimists. The first difference is that the optimist sees a setback as temporary, while the pessimist sees it as permanent. The optimist sees an unfortunate event, such as an order that falls through or a sales call that fails, as a temporary event, something that is limited in time and that has no real impact on the future. The pessimist, on the other hand, sees negative events as permanent, as part of life and destiny.
Isolate the Incident
The second difference between the optimist and the pessimist is that the optimist sees difficulties as specific, while the pessimist sees them as pervasive. This means that when things go wrong for the optimist, he looks at the event as an isolated incident largely disconnected from other things that are going on in his life.
See Setbacks as Temporary Events
For example, if something you were counting on failed to materialize and you interpreted it to yourself as being an unfortunate event, but something that happens in the course of life and business, you would be reacting like an optimist. The pessimist, on the other hand, sees disappointments as being pervasive. That is, to him they are indications of a problem or shortcoming that pervades every area of life.
Don't Take Failure Personally
The third difference between optimists and pessimists is that optimists see events as external, while pessimists interpret events as personal. When things go wrong, the optimist will tend to see the setback as resulting from external factors over which one has little control.
If the optimist is cut off in traffic, for example, instead of getting angry or upset, he will simply downgrade the importance of the event by saying something like, "Oh, well, I guess that person is just having a bad day."
The pessimist on the other hand, has a tendency to take everything personally. If the pessimist is cut off in traffic, he will react as though the other driver has deliberately acted to upset and frustrate him.
Remain Calm and Objective
The hallmark of the fully mature, fully functioning, self-actualizing personality is the ability to be objective and unemotional when caught up in the inevitable storms of daily life. The superior person has the ability to continue talking to himself in a positive and optimistic way, keeping his mind calm, clear and completely under control. The mature personality is more relaxed and aware and capable of interpreting events more realistically and less emotionally than is the immature personality. As a result, the mature person exerts a far greater sense of control and influence over his environment, and is far less likely to be angry, upset, or distracted.
Take the Long View
Look upon the inevitable setbacks that you face as being temporary, specific and external. View the negative situation as a single event that is not connected to other potential events and that is caused largely by external factors over which you can have little control. Simply refuse to see the event as being in any way permanent, pervasive or indicative of personal incompetence of inability.
Resolve to think like an optimist, no matter what happens. You may not be able to control events but you can control the way you react to them.
Action Exercises
Now, here are three actions you can take immediately to put these ideas into action.
First, remind yourself continually that setbacks are only temporary, they will soon be past and nothing is as serious as you think it is.
Second, look upon each problem as a specific event, not connected to other events and not indicative of a pattern of any kind. Deal with it and get on with your life.
Third, recognize that when things go wrong, they are usually caused by a variety of external events. Say to yourself, "What can't be cured must be endured," and then get back to thinking about your goals.
Everyone wants to be physically healthy. You want to be mentally healthy as well. The true measure of "mental fitness" is how optimistic you are about yourself and your life.
In this newsletter, you learn how to control your thinking in very specific ways so that you feel terrific about yourself and your situation, no matter what happens.
Control Your Reactions and Responses
There are three basic differences in the reactions of optimists and pessimists. The first difference is that the optimist sees a setback as temporary, while the pessimist sees it as permanent. The optimist sees an unfortunate event, such as an order that falls through or a sales call that fails, as a temporary event, something that is limited in time and that has no real impact on the future. The pessimist, on the other hand, sees negative events as permanent, as part of life and destiny.
Isolate the Incident
The second difference between the optimist and the pessimist is that the optimist sees difficulties as specific, while the pessimist sees them as pervasive. This means that when things go wrong for the optimist, he looks at the event as an isolated incident largely disconnected from other things that are going on in his life.
See Setbacks as Temporary Events
For example, if something you were counting on failed to materialize and you interpreted it to yourself as being an unfortunate event, but something that happens in the course of life and business, you would be reacting like an optimist. The pessimist, on the other hand, sees disappointments as being pervasive. That is, to him they are indications of a problem or shortcoming that pervades every area of life.
Don't Take Failure Personally
The third difference between optimists and pessimists is that optimists see events as external, while pessimists interpret events as personal. When things go wrong, the optimist will tend to see the setback as resulting from external factors over which one has little control.
If the optimist is cut off in traffic, for example, instead of getting angry or upset, he will simply downgrade the importance of the event by saying something like, "Oh, well, I guess that person is just having a bad day."
The pessimist on the other hand, has a tendency to take everything personally. If the pessimist is cut off in traffic, he will react as though the other driver has deliberately acted to upset and frustrate him.
Remain Calm and Objective
The hallmark of the fully mature, fully functioning, self-actualizing personality is the ability to be objective and unemotional when caught up in the inevitable storms of daily life. The superior person has the ability to continue talking to himself in a positive and optimistic way, keeping his mind calm, clear and completely under control. The mature personality is more relaxed and aware and capable of interpreting events more realistically and less emotionally than is the immature personality. As a result, the mature person exerts a far greater sense of control and influence over his environment, and is far less likely to be angry, upset, or distracted.
Take the Long View
Look upon the inevitable setbacks that you face as being temporary, specific and external. View the negative situation as a single event that is not connected to other potential events and that is caused largely by external factors over which you can have little control. Simply refuse to see the event as being in any way permanent, pervasive or indicative of personal incompetence of inability.
Resolve to think like an optimist, no matter what happens. You may not be able to control events but you can control the way you react to them.
Action Exercises
Now, here are three actions you can take immediately to put these ideas into action.
First, remind yourself continually that setbacks are only temporary, they will soon be past and nothing is as serious as you think it is.
Second, look upon each problem as a specific event, not connected to other events and not indicative of a pattern of any kind. Deal with it and get on with your life.
Third, recognize that when things go wrong, they are usually caused by a variety of external events. Say to yourself, "What can't be cured must be endured," and then get back to thinking about your goals.
Wednesday, July 15, 2009
12 Food Additives to Remove From Your Diet
Rainbow Kebabs
These fresh fruit kebabs are simple to prepare and make a stunning display. It's perfect to bring to a barbeque or to enjoy as a healthy dessert. The fruit selections below aren't set in stone – use any fruit that is fresh and colorful.
Yield: 10 servings
Here's what you need...
* 10 wooden skewers
* 10 strawberries
* 10 bite-sized watermelon pieces
* 10 bite-sized cantaloupe pieces
* 10 bite-sized mango pieces
* 10 bite-sized pineapple pieces
* 10 bite-sized kiwi pieces
* 10 blueberries
* 10 blackberries
1. Put the chunks of fruit on each skewer in a rainbow pattern - red, orange, yellow, green, blue and purple.
2. Place skewers on a platter and serve.
Nutritional Analysis: One serving equals: 60 calories, 0g fat, 15g carbohydrate, 3g fiber, and 1g protein.
Today’s Re-Powering Information – Again, since I am not doing a grocery shopping tour in the summer, I want to continue to feed you with info for when you grocery shop. The bottom line is to avoid all foods that have additives or things you do not recognize or can not pronounce.
From Dr. Mercola’s site.
12 Food Additives to Remove From Your Diet
alt="food additives">Many food additives have been studied and linked to various diseases. Becoming informed about the additives in everyday food items can make for an easier shopping experience and healthier food for everyone.
Here’s a list of some of the most medically questionable and harmful additives in everyday foods:
1. Sodium nitrite
2. BHA & BHT
3. Propyl gallate
4. Monosodium glutamate
5. Trans fats
6. Aspartame
7. Acesulfame-K
8. Food colorings (Blue, Red, Green, Yellow)
9. Olestra
10. Potassium bromate
11. White sugar
12. Sodium chloride (salt)
Since some of these may not be familiar to you, sodium nitrite is a preservative added most commonly to bacon, ham, hot dogs, sandwich meats, and smoked fish. BHA (butylated hydroxyanisole) and BHT (butylated hydroxytoluene) are other preservatives added to foods like cereal, gum, potato chips, and vegetable oils. Propyl gallate is found in meats, chicken soup base, and gum. All of these preservatives have been linked to cancer.
Monosodium glutamate (MSG) can cause migraines and other adverse effects. Trans fats are being eliminated from most foods, as the studies linking them to heart disease, strokes, and kidney problems are widely accepted.
Aspartame is an artificial sweetener found in products like NutraSweet and Equal as well as diet foods and soft drinks. And acesulfame-K is a newer sweetener used in soft drinks and some baked goods.
Many food colorings have been banned by the FDA, but some can still be found in foods that require a particular color. Olestra was common for a time in potato chips as an additive that prevented fat from being absorbed in your digestive system. Food colorings have been tied to cancer and Olestra also blocks vitamins from being processed.
Potassium bromate is sometimes added to white flour, breads, and rolls to increase the volume of the products, but it has cancer-causing properties that have prompted some states in America to actually require a label to that effect.
Finally, white sugar and sodium chloride (salt) can be dangerous if not kept to a minimum.
Sources:
Health News June 29, 2009
Dr. Mercola''s Comments
Dr. Mercola's Comments:
More than 3,000 food additives -- preservatives, flavorings, colors and other ingredients -- are added to foods in the United States. While each of these substances are legal to use, whether or not they are entirely safe for long-term consumption -- by themselves or in combination -- is a different story altogether.
And when you consider that 90 percent of the money Americans spend on food goes toward processed foods that are loaded with these additives, you get an idea of just how many toxins you may be polluting in your body with.
When foods are processed not only are valuable nutrients lost and fibers removed, but the texture, natural variation and flavors are lost also. After processing, what’s actually left behind is a bland, uninteresting “pseudo-food”
At this point, food manufacturers must add back in the nutrients, flavor, color and texture to processed foods in order to make them palatable, and this is why they become loaded with food additives.
Many Food Additives Increase Your Risk of Cancer
Nine of the 12 food additives listed above have been linked to an increased risk of cancer. These include:
1. Sodium Nitrate (also called Sodium Nitrite)
2. BHA and BHT
3. Propyl Gallate
4. Trans Fats
6. Aspartame
7. Acesulfame-K
8. Food Colorings (Blue 1, 2, Red 3, Green 3, Yellow 6)
9. Potassium Bromate
Please understand that these additives are in countless products from baked goods and chewing gum to chicken soup base, cereal, luncheon meats, vegetable oils and potato chips. If you eat a highly processed food diet, you are therefore potentially exposing yourself to cancer-causing toxins at every meal!
Food Additives May Mimic Your Hormones
A recent analysis published in the journal Chemical Research in Toxicology found 31 potential estrogen-mimicking food additives (called xenoestrogens) after searching a food additive database of 1,500 substances.
These xenoestrogens have been linked to a range of human health effects, including reduced sperm counts in men and increased risk of breast cancer in women.
Among the xenoestrogens revealed were propyl gallate, which acts as an antagonist, and 4-hexylresorcinol, which is a potent transactivator. Antagonists block the binding of an agent at a receptor molecule, and transactivators increase the rate of gene expression. In conclusion the authors’ state:
“Some caution should be issued for the use of propyl gallate and 4-hexylresorcinol as food additives.”
Propyl gallate is frequently used in conjunction with BHA and BHT, which come with their own set of health hazards. These two additives also keep fats and oils from going rancid and are commonly used in processed food products such as cereals and potato chips, even though some studies have found they too, cause cancer in rats.
The other food additive mentioned above, 4-hexylresorcinol, is commonly used as an anti-browning agent in shrimp and other shellfish.
Your Behavior and Mood May be Impacted Too
According to Dr. Russell Blaylock, high sugar content and starchy carbohydrates (common in processed foods) lead to excessive insulin release, which in turn leads to falling blood sugar levels, or hypoglycemia. Hypoglycemia causes your brain to secrete glutamate in levels that can cause agitation, depression, anger, anxiety, panic attacks and an increase in suicide risk.
The glutamate that causes this is identical to the flavor-enhancing monosodium glutamate (MSG) and its chemical cousins, which are found in thousands of food products, further exacerbating the problem.
Further, a study published in the journal The Lancet concluded that a variety of common food dyes, and the preservative sodium benzoate -- found in many soft drinks, fruit juices and salad dressings -- cause some children to become measurably more hyperactive and distractible.
The study also found that the E-numbered food dyes (such as tartrazine (E102), ponceau 4R (E124), sunset yellow (E110), carmoisine (E122), quinoline yellow (E104) and allura red AC (E129) do as much damage to children's brains as lead in gasoline, resulting in a significant reduction in IQ.
The results of this study have prompted the British Food Standards Agency (FSA) to issue an immediate advisory to parents, warning them to limit their children's intake of additives if they notice an effect on behavior. They’re also advising the food industry to voluntarily remove the six food dyes named in the study by the end of 2009, and replace them with natural alternatives if possible.
The United States, however, has not followed suit in issuing any similar warnings to American parents.
How to Avoid Food Additives
One of the best ways to avoid food additives is to cut way back on the processed foods in your diet and instead focus your meals on whole foods. If you do eat processed foods, choose organic varieties and make sure to read the label and avoid foods that contain numerous additives.
By keeping your diet as pure as possible, you’re giving your body the nutrients it needs without all of the added toxins it definitely doesn’t.
Ideally you, your spouse, or someone you pay would freshly prepare your food and you can avoid processed foods. Also recognize that when you eat out at a restaurant you are losing virtually all of the control of the quality of your food.
While this is typically socially enjoyable, tasty, and easier than preparing your own food, it frequently results in you exchanging convenience for your health.
Have a nutritious day!
These fresh fruit kebabs are simple to prepare and make a stunning display. It's perfect to bring to a barbeque or to enjoy as a healthy dessert. The fruit selections below aren't set in stone – use any fruit that is fresh and colorful.
Yield: 10 servings
Here's what you need...
* 10 wooden skewers
* 10 strawberries
* 10 bite-sized watermelon pieces
* 10 bite-sized cantaloupe pieces
* 10 bite-sized mango pieces
* 10 bite-sized pineapple pieces
* 10 bite-sized kiwi pieces
* 10 blueberries
* 10 blackberries
1. Put the chunks of fruit on each skewer in a rainbow pattern - red, orange, yellow, green, blue and purple.
2. Place skewers on a platter and serve.
Nutritional Analysis: One serving equals: 60 calories, 0g fat, 15g carbohydrate, 3g fiber, and 1g protein.
Today’s Re-Powering Information – Again, since I am not doing a grocery shopping tour in the summer, I want to continue to feed you with info for when you grocery shop. The bottom line is to avoid all foods that have additives or things you do not recognize or can not pronounce.
From Dr. Mercola’s site.
12 Food Additives to Remove From Your Diet
alt="food additives">Many food additives have been studied and linked to various diseases. Becoming informed about the additives in everyday food items can make for an easier shopping experience and healthier food for everyone.
Here’s a list of some of the most medically questionable and harmful additives in everyday foods:
1. Sodium nitrite
2. BHA & BHT
3. Propyl gallate
4. Monosodium glutamate
5. Trans fats
6. Aspartame
7. Acesulfame-K
8. Food colorings (Blue, Red, Green, Yellow)
9. Olestra
10. Potassium bromate
11. White sugar
12. Sodium chloride (salt)
Since some of these may not be familiar to you, sodium nitrite is a preservative added most commonly to bacon, ham, hot dogs, sandwich meats, and smoked fish. BHA (butylated hydroxyanisole) and BHT (butylated hydroxytoluene) are other preservatives added to foods like cereal, gum, potato chips, and vegetable oils. Propyl gallate is found in meats, chicken soup base, and gum. All of these preservatives have been linked to cancer.
Monosodium glutamate (MSG) can cause migraines and other adverse effects. Trans fats are being eliminated from most foods, as the studies linking them to heart disease, strokes, and kidney problems are widely accepted.
Aspartame is an artificial sweetener found in products like NutraSweet and Equal as well as diet foods and soft drinks. And acesulfame-K is a newer sweetener used in soft drinks and some baked goods.
Many food colorings have been banned by the FDA, but some can still be found in foods that require a particular color. Olestra was common for a time in potato chips as an additive that prevented fat from being absorbed in your digestive system. Food colorings have been tied to cancer and Olestra also blocks vitamins from being processed.
Potassium bromate is sometimes added to white flour, breads, and rolls to increase the volume of the products, but it has cancer-causing properties that have prompted some states in America to actually require a label to that effect.
Finally, white sugar and sodium chloride (salt) can be dangerous if not kept to a minimum.
Sources:
Health News June 29, 2009
Dr. Mercola''s Comments
Dr. Mercola's Comments:
More than 3,000 food additives -- preservatives, flavorings, colors and other ingredients -- are added to foods in the United States. While each of these substances are legal to use, whether or not they are entirely safe for long-term consumption -- by themselves or in combination -- is a different story altogether.
And when you consider that 90 percent of the money Americans spend on food goes toward processed foods that are loaded with these additives, you get an idea of just how many toxins you may be polluting in your body with.
When foods are processed not only are valuable nutrients lost and fibers removed, but the texture, natural variation and flavors are lost also. After processing, what’s actually left behind is a bland, uninteresting “pseudo-food”
At this point, food manufacturers must add back in the nutrients, flavor, color and texture to processed foods in order to make them palatable, and this is why they become loaded with food additives.
Many Food Additives Increase Your Risk of Cancer
Nine of the 12 food additives listed above have been linked to an increased risk of cancer. These include:
1. Sodium Nitrate (also called Sodium Nitrite)
2. BHA and BHT
3. Propyl Gallate
4. Trans Fats
6. Aspartame
7. Acesulfame-K
8. Food Colorings (Blue 1, 2, Red 3, Green 3, Yellow 6)
9. Potassium Bromate
Please understand that these additives are in countless products from baked goods and chewing gum to chicken soup base, cereal, luncheon meats, vegetable oils and potato chips. If you eat a highly processed food diet, you are therefore potentially exposing yourself to cancer-causing toxins at every meal!
Food Additives May Mimic Your Hormones
A recent analysis published in the journal Chemical Research in Toxicology found 31 potential estrogen-mimicking food additives (called xenoestrogens) after searching a food additive database of 1,500 substances.
These xenoestrogens have been linked to a range of human health effects, including reduced sperm counts in men and increased risk of breast cancer in women.
Among the xenoestrogens revealed were propyl gallate, which acts as an antagonist, and 4-hexylresorcinol, which is a potent transactivator. Antagonists block the binding of an agent at a receptor molecule, and transactivators increase the rate of gene expression. In conclusion the authors’ state:
“Some caution should be issued for the use of propyl gallate and 4-hexylresorcinol as food additives.”
Propyl gallate is frequently used in conjunction with BHA and BHT, which come with their own set of health hazards. These two additives also keep fats and oils from going rancid and are commonly used in processed food products such as cereals and potato chips, even though some studies have found they too, cause cancer in rats.
The other food additive mentioned above, 4-hexylresorcinol, is commonly used as an anti-browning agent in shrimp and other shellfish.
Your Behavior and Mood May be Impacted Too
According to Dr. Russell Blaylock, high sugar content and starchy carbohydrates (common in processed foods) lead to excessive insulin release, which in turn leads to falling blood sugar levels, or hypoglycemia. Hypoglycemia causes your brain to secrete glutamate in levels that can cause agitation, depression, anger, anxiety, panic attacks and an increase in suicide risk.
The glutamate that causes this is identical to the flavor-enhancing monosodium glutamate (MSG) and its chemical cousins, which are found in thousands of food products, further exacerbating the problem.
Further, a study published in the journal The Lancet concluded that a variety of common food dyes, and the preservative sodium benzoate -- found in many soft drinks, fruit juices and salad dressings -- cause some children to become measurably more hyperactive and distractible.
The study also found that the E-numbered food dyes (such as tartrazine (E102), ponceau 4R (E124), sunset yellow (E110), carmoisine (E122), quinoline yellow (E104) and allura red AC (E129) do as much damage to children's brains as lead in gasoline, resulting in a significant reduction in IQ.
The results of this study have prompted the British Food Standards Agency (FSA) to issue an immediate advisory to parents, warning them to limit their children's intake of additives if they notice an effect on behavior. They’re also advising the food industry to voluntarily remove the six food dyes named in the study by the end of 2009, and replace them with natural alternatives if possible.
The United States, however, has not followed suit in issuing any similar warnings to American parents.
How to Avoid Food Additives
One of the best ways to avoid food additives is to cut way back on the processed foods in your diet and instead focus your meals on whole foods. If you do eat processed foods, choose organic varieties and make sure to read the label and avoid foods that contain numerous additives.
By keeping your diet as pure as possible, you’re giving your body the nutrients it needs without all of the added toxins it definitely doesn’t.
Ideally you, your spouse, or someone you pay would freshly prepare your food and you can avoid processed foods. Also recognize that when you eat out at a restaurant you are losing virtually all of the control of the quality of your food.
While this is typically socially enjoyable, tasty, and easier than preparing your own food, it frequently results in you exchanging convenience for your health.
Have a nutritious day!
Tuesday, July 14, 2009
Tips for Healthy Sleep
Today’s Re-Powering Information - At least once a camp I have to talk about sleep. Its as much for myself as it is for you. I vow on the Sunday night before each camp that I am going to get to bed earlier and as the days and weeks go by, my bed time creeps later and later. And I feel it. I lose my voice, want to nap during the day, am more lax with food choices and less likely to be spontaneous, adventurous, creative and energized. On the other hand there is nothing greater than feeling rested. Its great for both health and fat loss. Here are some tips for healthy sleeping. Remember that its difficult to lose fat when you are sleep deprived.
Tips for Healthy Sleep
Sleep is as important as food and air. Quantity and quality are very important. Most adults need between 7.5 to 8.5 hours of uninterrupted sleep. If you press the snooze button on the alarm in the morning you are not getting enough sleep. This could be due to not enough time in bed, external disturbances, or a sleep disorder.
Keep regular hours. Try to go to bed at the same time and get up at the same time every day. Getting up at the same time is most important. Getting bright light, like the sun, when you get up will also help. Try to go to bed only when you are sleepy. Bright light in the morning at a regular time should help you feel sleepy at the same time every night.
Stay away from stimulants like caffeine. This will help you get deep sleep which is most refreshing. If you take any caffeine, take it in the morning. Avoid all stimulants in the evening, including chocolate, caffeinated sodas, and caffeinated teas. They will delay sleep and increase arousals during the night.
Use the bed for sleeping. Avoid watching TV or using laptop computers. Know that reading in bed can be a problem if the material is very stimulating and you read with a bright light. If it helps to read before sleep make sure you use a very small wattage bulb to read. A 15 watt bulb should be enough. Bright light from these activities may inhibit sleep.
Avoid bright light around the house before bed. Using dimmer switches in living rooms and bathrooms before bed can be helpful. (Dimmer switches can be set to maximum brightness for morning routines.)
Don't stress if you feel you are not getting enough sleep. It will just make matters worse. Know you will sleep eventually.
Avoid exercise near bedtime. No exercise at least 3 hours before bed.
Avoid a heavy meal before bed.
Bedtime routines are helpful for good sleep. Keep routines on your normal schedule. A cup of herbal tea an hour before bed can begin a routine.
Avoid looking at the clock if you wake up in the middle of the night. It can cause anxiety. This is very difficult for most of us, so turn the clock away from your eyes so you would have to turn it to see the time. You may decide not to make the effort and go right back to sleep.
If you can't get to sleep for over 30 minutes, get out of bed and do something boring in dim light till you are sleepy.
Keep your bedroom at comfortable temperature. Not too warm and not too cold. Cooler is better than warmer.
If you have problems with noise in your environment you can use a white noise generator. A fan will work or you can buy noise machines from many sources.
Know that the "night cap" has a price. Alcohol may help you to get to sleep but it will cause you to wake up throughout the night. You may not notice it. (It is worse if you have sleep apnea because the alcohol makes the apnea worse.) Sometimes people snore only if they have had some alcohol or may snore worse if they already snore.)
If you have a sleeping partner, ask them if they notice any snoring, leg movements and/or pauses in breathing . Take this information and try the sleep test. You may have a sleep disorder or you may just need to increase your awareness about your own sleep need. If you have any concerns see your doctor.
Tips for Healthy Sleep
Sleep is as important as food and air. Quantity and quality are very important. Most adults need between 7.5 to 8.5 hours of uninterrupted sleep. If you press the snooze button on the alarm in the morning you are not getting enough sleep. This could be due to not enough time in bed, external disturbances, or a sleep disorder.
Keep regular hours. Try to go to bed at the same time and get up at the same time every day. Getting up at the same time is most important. Getting bright light, like the sun, when you get up will also help. Try to go to bed only when you are sleepy. Bright light in the morning at a regular time should help you feel sleepy at the same time every night.
Stay away from stimulants like caffeine. This will help you get deep sleep which is most refreshing. If you take any caffeine, take it in the morning. Avoid all stimulants in the evening, including chocolate, caffeinated sodas, and caffeinated teas. They will delay sleep and increase arousals during the night.
Use the bed for sleeping. Avoid watching TV or using laptop computers. Know that reading in bed can be a problem if the material is very stimulating and you read with a bright light. If it helps to read before sleep make sure you use a very small wattage bulb to read. A 15 watt bulb should be enough. Bright light from these activities may inhibit sleep.
Avoid bright light around the house before bed. Using dimmer switches in living rooms and bathrooms before bed can be helpful. (Dimmer switches can be set to maximum brightness for morning routines.)
Don't stress if you feel you are not getting enough sleep. It will just make matters worse. Know you will sleep eventually.
Avoid exercise near bedtime. No exercise at least 3 hours before bed.
Avoid a heavy meal before bed.
Bedtime routines are helpful for good sleep. Keep routines on your normal schedule. A cup of herbal tea an hour before bed can begin a routine.
Avoid looking at the clock if you wake up in the middle of the night. It can cause anxiety. This is very difficult for most of us, so turn the clock away from your eyes so you would have to turn it to see the time. You may decide not to make the effort and go right back to sleep.
If you can't get to sleep for over 30 minutes, get out of bed and do something boring in dim light till you are sleepy.
Keep your bedroom at comfortable temperature. Not too warm and not too cold. Cooler is better than warmer.
If you have problems with noise in your environment you can use a white noise generator. A fan will work or you can buy noise machines from many sources.
Know that the "night cap" has a price. Alcohol may help you to get to sleep but it will cause you to wake up throughout the night. You may not notice it. (It is worse if you have sleep apnea because the alcohol makes the apnea worse.) Sometimes people snore only if they have had some alcohol or may snore worse if they already snore.)
If you have a sleeping partner, ask them if they notice any snoring, leg movements and/or pauses in breathing . Take this information and try the sleep test. You may have a sleep disorder or you may just need to increase your awareness about your own sleep need. If you have any concerns see your doctor.
Monday, July 13, 2009
Raw Foods Help Control Weight
Raw Foods Help Control Weight
Written by Wayne Gendel
The Impossible-To-Be-Overweight Diet Wayne Gendel Naturally Savvy Raw Food Health
Have you ever seen an overweight wild animal?
Of all living things on Earth, only humans and domesticated animals can be overweight, and the number one factor for a shortened lifespan is carrying excess weight. Wild animals do not become overweight because they eat the diet nature intended for them.
If you eat 80 percent of your food fresh and raw, it is virtually impossible to be overweight.
The natural human diet is made up of fresh fruits and vegetables, raw nuts and seeds. People who eat this along with small amounts of meat, fish and dairy are more likely to stay thin and healthy to a ripe old age.
Cultures like ours that sacrifice fresh veggies for large amounts of meat, fish and dairy become overweight. The old adage “everything in moderation” does not work because most of us have the “everything” at every meal.
In addition to excess fat and protein, we also load up on large amounts of unnatural, man-made foods, including processed cheese, boxed cereals, white flour, refined sugar and corn syrup. These foods are usually classified as high glycemic, which means they send blood sugar skyrocketing, making the body store more fat than it would with healthier, low glycemic natural foods.
To top that off, many of our foods are now genetically modified. Genetically modified (GM) foods have to be considered "substantially equivalent" to be deemed safe, but many researchers have questioned this standard. Some GM foods contain proteins that humans have never consumed before, and the long-term effects are unknown. Other health concerns include the potential for allergic reactions and antibiotic resistance.
So how can you tell these genetically modified (GM) foods apart from organic or traditional varieties? All produce has a four-digit code, but GM foods have a fifth digit—an eight—added to the beginning of the code as a qualifier. The best way to get the most nutrients and avoid GM foods is to buy organics, which also have a fifth digit in their codes—a nine at the beginning.
Cultures with fresh, natural diets regularly see people living vibrantly to or past 100 years old. But it is rare to see overweight people living healthily past the age of 50 or 60. So, try to add more raw fruits and vegetables to your diet. Fill up on greens before you eat your sandwich or snack on some fruit between meals.
Making 80 percent of your diet raw fruits and vegetables will help you not only live healthier, but longer—and without ever having to worry about being overweight.
Author of this article: Wayne Gendel
Click Here to see more Articles by This Author
· Proper Food Combining For Energy (27 March 2009)
· Staying Warm On Raw Foods (27 February 2009)
· Wayne Gendel (30 December 2008)
· Wayne’s Homemade Natural Toothpaste Recipes (19 December 2008)
· Toothpaste: Natural or Poison? (19 December 2008)
· Raw Food: Healthy Symptoms (19 December 2008)
· Benefits Of A Raw Food Diet (25 November 2008)
· Staying Cholesterol Healthy (28 August 2008)
· Switching to a Raw Diet (28 July 2008)
· Sunshine Is Good! (24 July 2008)
· Life Extension: How to Live Beyond 125! Part 2 (01 July 2008)
· Life Extension: How to Live to Beyond 125! Part 1 (01 July 2008)
· Living Raw Eating Like Nature Intended (01 July 2008)
· Skin Brushing for Vibrant Health (01 July 2008)
· Regenerative Sleep (01 July 2008)
· Worry Free From Cholesterol (01 July 2008)
· Sea Salt Part 2 (01 July 2008)
· Salt: Is It Good or Bad for Us? Part 1 (01 July 2008)
· Don't Panic, Eat Organic! (01 July 2008)
Written by Wayne Gendel
The Impossible-To-Be-Overweight Diet Wayne Gendel Naturally Savvy Raw Food Health
Have you ever seen an overweight wild animal?
Of all living things on Earth, only humans and domesticated animals can be overweight, and the number one factor for a shortened lifespan is carrying excess weight. Wild animals do not become overweight because they eat the diet nature intended for them.
If you eat 80 percent of your food fresh and raw, it is virtually impossible to be overweight.
The natural human diet is made up of fresh fruits and vegetables, raw nuts and seeds. People who eat this along with small amounts of meat, fish and dairy are more likely to stay thin and healthy to a ripe old age.
Cultures like ours that sacrifice fresh veggies for large amounts of meat, fish and dairy become overweight. The old adage “everything in moderation” does not work because most of us have the “everything” at every meal.
In addition to excess fat and protein, we also load up on large amounts of unnatural, man-made foods, including processed cheese, boxed cereals, white flour, refined sugar and corn syrup. These foods are usually classified as high glycemic, which means they send blood sugar skyrocketing, making the body store more fat than it would with healthier, low glycemic natural foods.
To top that off, many of our foods are now genetically modified. Genetically modified (GM) foods have to be considered "substantially equivalent" to be deemed safe, but many researchers have questioned this standard. Some GM foods contain proteins that humans have never consumed before, and the long-term effects are unknown. Other health concerns include the potential for allergic reactions and antibiotic resistance.
So how can you tell these genetically modified (GM) foods apart from organic or traditional varieties? All produce has a four-digit code, but GM foods have a fifth digit—an eight—added to the beginning of the code as a qualifier. The best way to get the most nutrients and avoid GM foods is to buy organics, which also have a fifth digit in their codes—a nine at the beginning.
Cultures with fresh, natural diets regularly see people living vibrantly to or past 100 years old. But it is rare to see overweight people living healthily past the age of 50 or 60. So, try to add more raw fruits and vegetables to your diet. Fill up on greens before you eat your sandwich or snack on some fruit between meals.
Making 80 percent of your diet raw fruits and vegetables will help you not only live healthier, but longer—and without ever having to worry about being overweight.
Author of this article: Wayne Gendel
Click Here to see more Articles by This Author
· Proper Food Combining For Energy (27 March 2009)
· Staying Warm On Raw Foods (27 February 2009)
· Wayne Gendel (30 December 2008)
· Wayne’s Homemade Natural Toothpaste Recipes (19 December 2008)
· Toothpaste: Natural or Poison? (19 December 2008)
· Raw Food: Healthy Symptoms (19 December 2008)
· Benefits Of A Raw Food Diet (25 November 2008)
· Staying Cholesterol Healthy (28 August 2008)
· Switching to a Raw Diet (28 July 2008)
· Sunshine Is Good! (24 July 2008)
· Life Extension: How to Live Beyond 125! Part 2 (01 July 2008)
· Life Extension: How to Live to Beyond 125! Part 1 (01 July 2008)
· Living Raw Eating Like Nature Intended (01 July 2008)
· Skin Brushing for Vibrant Health (01 July 2008)
· Regenerative Sleep (01 July 2008)
· Worry Free From Cholesterol (01 July 2008)
· Sea Salt Part 2 (01 July 2008)
· Salt: Is It Good or Bad for Us? Part 1 (01 July 2008)
· Don't Panic, Eat Organic! (01 July 2008)
Friday, July 10, 2009
12 Compelling Reasons to Ditch Stress from Your Life
Today’s Re-Powering Information – Yesterday I shared breathing techniques for health and de-stress. Today Dr. Mercola shares more reasons and ways to relieve stress. I know the stress many of you are under, but we are made to be at peace. Read on to see all of the reasons why you don’t want to be in a chronic state of stress. I think you will be interested to read what happens to your body when you eat under stress. It gives a whole new meaning to stress eaters.
12 Compelling Reasons to Ditch Stress from Your Life
Dr. Mercola''s Comments
Dr. Mercola's Comments:
What is “Stress”?
The classic definition of stress is “any real or imagined threat, and your body’s response to it.” Celebrations and tragedies alike can cause a stress response in your body.
Some stress is unavoidable. Some mild forms of stress can even be helpful in some situations. But a stressor becomes a problem when:
* Your response to it is negative.
* Your feelings and emotions are inappropriate for the circumstances.
* Your response lasts an excessively long time.
* You’re feeling continuously overwhelmed, overpowered or overworked.
It’s important to realize that all your feelings create physiological changes. Your skin, heart rate, digestion, joints, muscle energy levels, the hair on your head, and countless cells and systems you don't even know about change with every emotion.
Marc notes that Americans, in general, tend to eat under a state of stress and anxiety.
While under stress, your heart rate goes up, your blood pressure rises, and blood is shunted away from your midsection, going to your arms, legs, and head for quick thinking, fighting, or fleeing.
All of these changes are referred to as the physiological stress response.
Under those circumstances, your digestion completely shuts down. So a major problem with eating while your body is under the stress response is that you could be eating the healthiest food in the world, yet you won’t be able to fully digest and assimilate that food, and your body will not be able to burn calories effectively.
How the Stress Response Affects Your Digestion and Health
The stress response causes a number of detrimental events in your body, including:
* Decreased nutrient absorption
* Decreased oxygenation to your gut
* As much as four times less blood flow to your digestive system, which leads to decreased metabolism
* Decreased enzymatic output in your gut – as much as 20,000-fold!
Many nutrients are also excreted during stress, particularly:
* Water-soluble vitamins
* Macrominerals
* Microminerals
* Calcium (calcium excretion can increase as much as 60 to 75 mg within an hour of a stressful event)
As if that’s not enough, your cholesterol and triglycerides also go up, while gut flora populations decrease. You’re also more likely to experience increased sensitivity to food and gastroesophageal reflux, or heartburn.
But perhaps most importantly, when your body is under the stress response, your cortisol and insulin levels rise.
These two hormones tend to track each other, and when your cortisol is consistently elevated under a chronic low-level stress response, you’ll likely notice that you have difficulty losing weight or building muscle.
Additionally, if your cortisol is chronically elevated, you’ll tend to gain weight around your midsection. We’ve known for some time that body fat, and especially visceral fat (the fat that gathers around your internal organs, around your midsection) is a major contributing factor to developing diabetes and metabolic syndrome.
The bottom line?
When you eat under stress, your body is in the opposite state of where you need to be in order to digest, assimilate nutrients, and burn calories.
Everyday Stress Relief
There’s no doubt that finding ways to relieve your everyday stress is an important, if not essential, aspect of optimizing your health. All the organics in the world can’t help you if your body can’t assimilate the nutrients you put into it.
Stress is a serious factor in the illness of nearly all of the patients seen at my clinic. Because in addition to everything mentioned above, stress also plays a major role in your immune system, and can impact your:
* Blood pressure
* Cholesterol
* Brain chemistry
* Blood sugar levels
* Hormonal balance
You cannot eliminate stress entirely, but you can work to provide your body with tools to compensate for the bioelectrical short-circuiting that can cause serious disruption in many of your body's important systems. By using techniques such as meridian tapping, you can reprogram your body’s reactions to the unavoidable stressors of everyday life.
But there are many other strategies you can employ to help you deal with stress and unwind each day, including:
* Exercise. Studies have shown that during exercise, tranquilizing chemicals (endorphins) are released in your brain. Exercise is a natural way to bring your body pleasurable relaxation and rejuvenation.
* Proper sleep
* Meditation (with or without the additional aid of brain wave synchronization technology)
I also highly recommend you read the book Feelings Buried Alive Never Die. If you’re experiencing any type of physical or emotional challenge in any aspect of your life, this book does a great job of explaining feelings: what they are, how you experience them, how they are integral to your physical health, and, most importantly, how to work with and overcome those that are pulling you down.
Have a fabulous weekend!
12 Compelling Reasons to Ditch Stress from Your Life
Dr. Mercola''s Comments
Dr. Mercola's Comments:
What is “Stress”?
The classic definition of stress is “any real or imagined threat, and your body’s response to it.” Celebrations and tragedies alike can cause a stress response in your body.
Some stress is unavoidable. Some mild forms of stress can even be helpful in some situations. But a stressor becomes a problem when:
* Your response to it is negative.
* Your feelings and emotions are inappropriate for the circumstances.
* Your response lasts an excessively long time.
* You’re feeling continuously overwhelmed, overpowered or overworked.
It’s important to realize that all your feelings create physiological changes. Your skin, heart rate, digestion, joints, muscle energy levels, the hair on your head, and countless cells and systems you don't even know about change with every emotion.
Marc notes that Americans, in general, tend to eat under a state of stress and anxiety.
While under stress, your heart rate goes up, your blood pressure rises, and blood is shunted away from your midsection, going to your arms, legs, and head for quick thinking, fighting, or fleeing.
All of these changes are referred to as the physiological stress response.
Under those circumstances, your digestion completely shuts down. So a major problem with eating while your body is under the stress response is that you could be eating the healthiest food in the world, yet you won’t be able to fully digest and assimilate that food, and your body will not be able to burn calories effectively.
How the Stress Response Affects Your Digestion and Health
The stress response causes a number of detrimental events in your body, including:
* Decreased nutrient absorption
* Decreased oxygenation to your gut
* As much as four times less blood flow to your digestive system, which leads to decreased metabolism
* Decreased enzymatic output in your gut – as much as 20,000-fold!
Many nutrients are also excreted during stress, particularly:
* Water-soluble vitamins
* Macrominerals
* Microminerals
* Calcium (calcium excretion can increase as much as 60 to 75 mg within an hour of a stressful event)
As if that’s not enough, your cholesterol and triglycerides also go up, while gut flora populations decrease. You’re also more likely to experience increased sensitivity to food and gastroesophageal reflux, or heartburn.
But perhaps most importantly, when your body is under the stress response, your cortisol and insulin levels rise.
These two hormones tend to track each other, and when your cortisol is consistently elevated under a chronic low-level stress response, you’ll likely notice that you have difficulty losing weight or building muscle.
Additionally, if your cortisol is chronically elevated, you’ll tend to gain weight around your midsection. We’ve known for some time that body fat, and especially visceral fat (the fat that gathers around your internal organs, around your midsection) is a major contributing factor to developing diabetes and metabolic syndrome.
The bottom line?
When you eat under stress, your body is in the opposite state of where you need to be in order to digest, assimilate nutrients, and burn calories.
Everyday Stress Relief
There’s no doubt that finding ways to relieve your everyday stress is an important, if not essential, aspect of optimizing your health. All the organics in the world can’t help you if your body can’t assimilate the nutrients you put into it.
Stress is a serious factor in the illness of nearly all of the patients seen at my clinic. Because in addition to everything mentioned above, stress also plays a major role in your immune system, and can impact your:
* Blood pressure
* Cholesterol
* Brain chemistry
* Blood sugar levels
* Hormonal balance
You cannot eliminate stress entirely, but you can work to provide your body with tools to compensate for the bioelectrical short-circuiting that can cause serious disruption in many of your body's important systems. By using techniques such as meridian tapping, you can reprogram your body’s reactions to the unavoidable stressors of everyday life.
But there are many other strategies you can employ to help you deal with stress and unwind each day, including:
* Exercise. Studies have shown that during exercise, tranquilizing chemicals (endorphins) are released in your brain. Exercise is a natural way to bring your body pleasurable relaxation and rejuvenation.
* Proper sleep
* Meditation (with or without the additional aid of brain wave synchronization technology)
I also highly recommend you read the book Feelings Buried Alive Never Die. If you’re experiencing any type of physical or emotional challenge in any aspect of your life, this book does a great job of explaining feelings: what they are, how you experience them, how they are integral to your physical health, and, most importantly, how to work with and overcome those that are pulling you down.
Have a fabulous weekend!
Thursday, July 9, 2009
Stress – its every where
Today’s Re-Powering Information – Stress – its every where. We have physical stress, mental, emotional, environmental, chemical and mechanical stressors all around us. We have moved so far away from what is natural regarding sleeping and eating and recovering that our bodies many times are under chronic stress. Since stress is everywhere, we have no choice but to manage it as best we can. You should have an arsenal of stress relievers. Boot camp is a great one. Everyone always compliments about how fast the hour goes (most of the time) and that they leave feeling wonderful! Another wonderful and easy to apply stress reliever is breathing exercises. I have taken classes in breath therapy and can tell you first hand that your breath can make you feel very heavy, very light and completely invigorated. Read on to see some stress relieving breathing exercises. You may feel silly doing them, but they work!
Dr. Mercola''s Comments
Dr. Mercola's Comments:
As many of you already know, I am passionate about finding simple, inexpensive resources that can have profound impact on your health. And breathing is one strategy that can make a tremendous difference in how you feel and age, yet it receives little attention. After all, you breathe in and out without conscious thought. As soon as you stop, you die. Surely everyone’s got this one all figured out already?
Not really. In fact, improper breathing is more the norm than the exception these days.
So implementing a breathing technique may actually be one of the most beneficial things you can do to elevate your physical health and soothe your mind.
Actually, one of my first journeys into natural health was in the early 90’s, when I attended several week-long seminars in Southern California to learn different breathing practices. They were all very useful, but a bit complicated to perform without proper instructions and practice.
There are many different breathing practices that you can try, but here I’m going to share with you one that is both powerful and very easy to perform.
I like to do it before each meal as that ensures that I will do it at least three times a day. I also like to combine it with gratitude for my meal, so for the two minutes it actually takes to do the technique, I seek to focus on gratitude for not only the food, but all the blessings in my life.
I recently learned this one when I attended a presentation by Dr. Weil at Expo West in California.
In the presentation summary he outlined some of the best resources he’s learned over his clinical career for improving health, and topping the list, interestingly, was a breathing exercise called the 4-7-8, or Relaxing Breath Exercise.
On his site, he states:
"Practicing regular, mindful breathing can be calming and energizing and can even help with stress-related health problems ranging from panic attacks to digestive disorders."
The 4-7-8 Breathing Exercise
The key to this exercise is to remember the numbers 4, 7 and 8. It’s not important to focus on how much time you spend in each phase of the breathing activity, but rather that you get the ratio correct.
Here’s how it’s done:
1. Sit up straight
2. Place the tip of your tongue up against the back of your front teeth. Keep it there through the entire breathing process
3. Breathe in silently through your nose to the count of four
4. Hold your breath to the count of seven
5. Exhale through your mouth to the count of eight, making an audible “woosh” sound
6. That completes one full breath. Repeat the cycle another three times, for a total of four breaths
You can do this exercise as frequently as you want throughout the day, but it’s recommended you don’t do more than four full breaths during the first month or so of practice. Later you may work your way up to eight full breath cycles at a time.
The benefits of this simple practice are enormous and work as a natural tranquilizer for your nervous system.
Personally, I think one of its greatest values may be gained when you combine it with your meals. Most of us eat three meals a day, so it makes remembering to do it easier. Also, I believe that combining it with the attitude of gratitude for the healthy meal you just ate, or are about to eat, can have a powerful, beneficial influence on your health.
The Health Benefits of Breathing Exercises
Self-applied health enhancement methods like the 4-7-8 breathing technique are particularly remarkable because of the broad array of real health benefits that are triggered.
Learning to breathe mindfully can modify and accelerate your body's inherent self-regulating physiological and bioenergetic mechanisms.
These changes are in large part due to the fact that you’re oxygenating your body properly as well as correcting your internal and energetic balance, and it has a direct impact your nervous system.
This in turn affects your entire body and its countless cellular functions, including all of your subtle energy systems.
The web site breathing.com offers a list of clinical studies into the health benefits of optimal breathing. One such study, which spanned a 30-year period, concluded that the most significant factor in your health and longevity is how well you breathe.
It focused on the long-term predictive power of forced exhalation volume as the primary marker for life span. According to the researchers,
"This pulmonary function measurement appears to be an indicator of general health and vigor and literally a measure of living capacity."
It’s also important to realize that much of hypertension is controlled by the way you breathe, so breathing exercises are an excellent adjunct to your other healthy lifestyle strategies to control high blood pressure.
Breathing exercises such as the one I showed you above have a positive impact on your:
* Respiratory system, which can reduce mental and physical fatigue, as well as relieve symptoms of asthma and bronchitis
* Circulatory system; improving blood circulation and cell oxygenation throughout your body
* Nervous system
* Digestive system, by acting as a pump to massage internal organs
* Endocrine system. The action of your diaphragm helps push lymph throughout your body, which helps eliminate toxic waste and strengthen your immune system
* Urinary system, by helping to eliminate fluids and massaging your kidneys
* Skin. Toxic CO2 waste is eliminated more directly through your breath, and your skin can also be positively affected by improved blood flow and oxygenation
Breathing Your Way to Optimal Health
Another obvious use for the 4-7-8 breathing technique is to use it whenever you feel stressed or anxious. It’s a powerful way to help relax your system without drugs.
Best of all, it doesn’t cost you anything but a couple of minutes of your time! And, if you commit to it, I believe you’ll be absolutely shocked, and pleasantly surprised, by how quickly and easily it can center and relax you and allow you to achieve high levels of health.
For even more breathing practices, I recommend you read the article Breathing Exercises and Self Healing, written by Roger Jahnke, O.M.D., or see Dr. Weil’s website for additional exercises.
Do something special for yourself today!
Dr. Mercola''s Comments
Dr. Mercola's Comments:
As many of you already know, I am passionate about finding simple, inexpensive resources that can have profound impact on your health. And breathing is one strategy that can make a tremendous difference in how you feel and age, yet it receives little attention. After all, you breathe in and out without conscious thought. As soon as you stop, you die. Surely everyone’s got this one all figured out already?
Not really. In fact, improper breathing is more the norm than the exception these days.
So implementing a breathing technique may actually be one of the most beneficial things you can do to elevate your physical health and soothe your mind.
Actually, one of my first journeys into natural health was in the early 90’s, when I attended several week-long seminars in Southern California to learn different breathing practices. They were all very useful, but a bit complicated to perform without proper instructions and practice.
There are many different breathing practices that you can try, but here I’m going to share with you one that is both powerful and very easy to perform.
I like to do it before each meal as that ensures that I will do it at least three times a day. I also like to combine it with gratitude for my meal, so for the two minutes it actually takes to do the technique, I seek to focus on gratitude for not only the food, but all the blessings in my life.
I recently learned this one when I attended a presentation by Dr. Weil at Expo West in California.
In the presentation summary he outlined some of the best resources he’s learned over his clinical career for improving health, and topping the list, interestingly, was a breathing exercise called the 4-7-8, or Relaxing Breath Exercise.
On his site, he states:
"Practicing regular, mindful breathing can be calming and energizing and can even help with stress-related health problems ranging from panic attacks to digestive disorders."
The 4-7-8 Breathing Exercise
The key to this exercise is to remember the numbers 4, 7 and 8. It’s not important to focus on how much time you spend in each phase of the breathing activity, but rather that you get the ratio correct.
Here’s how it’s done:
1. Sit up straight
2. Place the tip of your tongue up against the back of your front teeth. Keep it there through the entire breathing process
3. Breathe in silently through your nose to the count of four
4. Hold your breath to the count of seven
5. Exhale through your mouth to the count of eight, making an audible “woosh” sound
6. That completes one full breath. Repeat the cycle another three times, for a total of four breaths
You can do this exercise as frequently as you want throughout the day, but it’s recommended you don’t do more than four full breaths during the first month or so of practice. Later you may work your way up to eight full breath cycles at a time.
The benefits of this simple practice are enormous and work as a natural tranquilizer for your nervous system.
Personally, I think one of its greatest values may be gained when you combine it with your meals. Most of us eat three meals a day, so it makes remembering to do it easier. Also, I believe that combining it with the attitude of gratitude for the healthy meal you just ate, or are about to eat, can have a powerful, beneficial influence on your health.
The Health Benefits of Breathing Exercises
Self-applied health enhancement methods like the 4-7-8 breathing technique are particularly remarkable because of the broad array of real health benefits that are triggered.
Learning to breathe mindfully can modify and accelerate your body's inherent self-regulating physiological and bioenergetic mechanisms.
These changes are in large part due to the fact that you’re oxygenating your body properly as well as correcting your internal and energetic balance, and it has a direct impact your nervous system.
This in turn affects your entire body and its countless cellular functions, including all of your subtle energy systems.
The web site breathing.com offers a list of clinical studies into the health benefits of optimal breathing. One such study, which spanned a 30-year period, concluded that the most significant factor in your health and longevity is how well you breathe.
It focused on the long-term predictive power of forced exhalation volume as the primary marker for life span. According to the researchers,
"This pulmonary function measurement appears to be an indicator of general health and vigor and literally a measure of living capacity."
It’s also important to realize that much of hypertension is controlled by the way you breathe, so breathing exercises are an excellent adjunct to your other healthy lifestyle strategies to control high blood pressure.
Breathing exercises such as the one I showed you above have a positive impact on your:
* Respiratory system, which can reduce mental and physical fatigue, as well as relieve symptoms of asthma and bronchitis
* Circulatory system; improving blood circulation and cell oxygenation throughout your body
* Nervous system
* Digestive system, by acting as a pump to massage internal organs
* Endocrine system. The action of your diaphragm helps push lymph throughout your body, which helps eliminate toxic waste and strengthen your immune system
* Urinary system, by helping to eliminate fluids and massaging your kidneys
* Skin. Toxic CO2 waste is eliminated more directly through your breath, and your skin can also be positively affected by improved blood flow and oxygenation
Breathing Your Way to Optimal Health
Another obvious use for the 4-7-8 breathing technique is to use it whenever you feel stressed or anxious. It’s a powerful way to help relax your system without drugs.
Best of all, it doesn’t cost you anything but a couple of minutes of your time! And, if you commit to it, I believe you’ll be absolutely shocked, and pleasantly surprised, by how quickly and easily it can center and relax you and allow you to achieve high levels of health.
For even more breathing practices, I recommend you read the article Breathing Exercises and Self Healing, written by Roger Jahnke, O.M.D., or see Dr. Weil’s website for additional exercises.
Do something special for yourself today!
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