Seattle: Dangers of Vitamin D Deficiency

Seattle, WA is a beautiful place to live, and for those of us that live here the overcast days and periodic rain is nothing new to our everyday routine. We have come to embrace the cloudiness and accept that in the winter most activities will take place in-doors. With this shift into our warm and dry homes and automobiles, along with the cloudy skies, we greatly reduce our exposure to the sun. While dermatologists everywhere are celebrating this, our general practitioners and cringing when they see our blood tests that inevitably say we are dangerously low in vitamin D.

The term "vitamin D" refers to several different forms of this vitamin. Two forms are important in humans: ergocalciferol (vitamin D2) and cholecalciferol (vitamin D3). Vitamin D2 is synthesized by plants, and Vitamin D3 is synthesized by humans in the skin when it is exposed to ultraviolet-B (UVB) rays from sunlight. Foods may be fortified with vitamin D2 or D3.

Vitamin D is essential for promoting calcium absorption in the gut and maintaining adequate serum calcium and phosphate concentrations to enable normal mineralization of bone and prevent hypocalcemic tetany. It is also needed for bone growth and bone remodeling by osteoblasts and osteoclasts. Without sufficient vitamin D, bones can become thin, brittle, or misshapen. Vitamin D sufficiency prevents rickets in children and osteomalacia in adults. Together with calcium, vitamin D also helps protect older adults from osteoporosis.

What does all that mean? Basically vitamin D is a very important vitamin to have circulating around in our systems. Without vitamin D we are unable to absorb calcium, which causes our bones to become brittle. This is why milk is now fortified with vitamin D, to promote the absorption of the calcium in milk!

Now, all this talk about not getting enough vitamin D makes us want to run to the drug store and buy multivitamins, right? Well, there are a few things we need to know first. Vitamin D is a fat-soluble vitamin, meaning it is possible to have too much, but recently research has been challenging the current tolerable upper limit (UL). Due to this, I am not going to state the amount you should be getting, but here is a link to one of the articles on it, feel free to do a little research yourself [Research Link]. I also encourage you to ask your general practitioner their advice on the topic, but either way put some thought into your vitamin D intake!


References
http://dietary-supplements.info.nih.gov/factsheets/vitamind.asp
http://www.mayoclinic.com/health/vitamin-d/NS_patient-vitamind

Fixes to Fitness Aches & Pains

· Backache? - Start weight lifting. According to the American College of Sports Medicine, strength training 4 days a week for 13 weeks decreased lower back pain in chronic suffers by about 23%! This is especially true if you focus on strengthening your core muscles!


· Knee Pain? - when you run? Think you just have bad knees? Think again, believe it or not this pain could be due to weak hip muscles. “Weak hips change your normal ankle and knee alignment when you jog, which stresses tissues unnaturally,” says Reed Ferber, Ph.D. Ask your personal trainer for exercises to remedy this.




· Sore Muscles? - Stretch it out! “Stretching increases blood flow, bringing oxygen to the muscles while getting rid of lactic acid, which causes achiness,” says Pete McCall with the American Council on Exercise. Stretch each muscle group after your workout, holding each stretch for at least 30 seconds.



· Still Sore? - Suffer from arthritis or muscle pain? Ginger may reduce the inflammation that’s associated with pain and arthritis, so pick some up at your local grocery store and check out these recipes……

The Mediterranean Diet: Heart Healthy

"That is: no carbs, no fat, no sugar, no meat -- diets are all about forbidding particular foods. The Mediterranean diet is different. Instead of focusing on what you can't have, it focuses on what you can have -- the very best, freshest, healthiest foods." - Jenny Stamos Kovacs WebMD

Key components of the Mediterranean diet include:

• Getting plenty of exercise and eating your meals with family and friends
• Eating a generous amount of fruits and vegetables
• Consuming healthy fats such as olive oil and canola oil
• Using herbs and spices instead of salt to flavor foods
• Eating small portions of nuts
• Drinking red wine, in moderation, for some
• Consuming very little red meat
• Eating fish or shellfish at least twice a week

The Mediterranean diet has been associated with a lower level of oxidized low-density lipoprotein (LDL) cholesterol — the "bad" cholesterol that's more likely to build up deposits in your arteries. In otherwords, the combination of fresh fruits and vegetables (which are high in antioxidants), good fats (olive oil and nuts), low saturated fat (low in red meat, high in omega-3 loaded fish) in the Mediterranean diet is thought to reduce your risk of heart disease. So Dig in! Here are some good recipes to get your started.....

Lentil & Bulgur Pilaf with Green & Yellow Squash

Grilled Tofu with a Mediterranean Chopped Salad

Whole-Wheat Couscous Pilaf

Farfalle with Marinated Grilled Chicken

Sources:
http://www.webmd.com/diet/features/the-mediterranean-diet
http://www.mayoclinic.com/health/mediterranean-diet/CL00011

7 Ways to Stay on Track and Lose Weight

1. Set SMART Goals
Specific
Measurable
Action-oriented
Realistic
Time-bound
Make a contract with yourself, set goals, and chose non-food rewards for yourself (ie spa treatment, new shoes, etc)

2. Pick out your Sexiest "Skinny" Outfit
Find that sexy outfit that you haven't been able to fit into for years, or buy a new dress a size or two too small. Use this as a motivation and measuring tool for your progress!

3. Team up with a Friend
Studies have shown that having someone to exercise with helps many people stay on a consistent routine. Chose someone that lives nearby, has a good work ethic, and you enjoy spending time with; this will help you get out of bed on those cold rainy mornings to exercise.


4. Get Professional Motivation
By hiring a personal trainer and scheduling all your appointments ahead of time, this takes away your opportunity to rationalize and quit. Most likely you will be paying for that session whether you show up or not, so chances are....you will show up!

5. Group Exercise Classes
Belong to a gym? Experiment with the exercise classes they offer and find one that you love! Become a regular to this class, at least once a week, to help keep your exercise plan interesting.


6. Track your progress
Weigh yourself once every 2 weeks, and write the number down! Also take measurements of your waist, hips, arms, and thighs to keep track of inches lost! (the scale can lie, so it is better to go off of measurements)

7. Get a Dog
By having a dog you will have to go outside to walk it several times a day, and if your dog is a ball full of energy you will feel guilty not taking it for a run. Dogs can be a good motivator to start running.

Superfood Highlight: Pumpkin

A good source of:
-Alpha-carotene
-Beta-carotene
-Fiber
-Low calories
-Vitamin C
-Vitamin E
-Potassium
-Magnesium
-Pantothenic acid

Pumpkins offer a host of health benefits, including their bountiful supply of fiber, and various vitamins and minerals, but pumpkin deserves its Superfood status because of its rich and powerful supply of carotenoids. Carotenoids are the deep orange, yellow, or red fat-soluble compounds that are present in a variety of plants. The presence of carotenoids in the body has been associated with a reduction in rick for the following diseases:

-Lung, prostate, skin, bladder, and colon cancers
-Cardiovascular disease
-Inflammatory conditions including asthma, osteoarthritis, and rheumatoid arthritis
-Diabetes

Pumpkin Recipes

Baking Fresh with Pumpkin

Cranberry Pumpkin Bread

Spiced Pumpkin Seeds


Source: Superfoods Healthstyle - Steven G. Pratt M.D. & Kathy Matthews

Strategies to Enhance Fat Metabolism with Exercise

1. Incorporate low to moderate-intensity metabolic training workouts

-In other words, do a cardiovascular exercise (jogging, biking, elliptical etc.) for 60-80 minutes at a “conversational pace.” The “conversational pace” should be a pace at which you could carry on a conversation without getting out of breath.

-It has been proven that keeping the intensity low, but the duration high leads to greater fat utilization.


2. Incorporate some high-intensity, short duration workouts (intervals)

-Alternate 1 minute of high intensity cardiovascular exercise (sprint) with 3 minutes of low intensity cardiovascular exercise (active rest) for 15-20 minutes. The accumulation of sprints equals the 15-20 minutes, in other words, the active rest time does not count towards your 15-20 minutes.

-The increase of intensity increases the number of calories burned


3. Incorporate multi-mode training

-Try different modes of cardiovascular exercise to avoid over-use injuries, and to strengthen different muscles.

-Jogging, biking, elliptical, swimming etc.


4. Avoid high glycemic foods up to 2 hours prior to the cardiovascular workout

-Eating high glycemic index foods prior to cardiovascular exercise increases insulin, which inhibits fat burning.

-If you are exercising first thing in the morning, make sure you are eating something before your cardiovascular exercise , but make it low glycemic index rather than high glycemic index.


**Learn more about what the Glycemic Index is HERE!

Calling All Seattle Brides

Engaged? Wanting to get in shape for your big day? Follow these guidelines:

-Drink lots of water
No, diet coke doesn't count

-Get a partner
maybe your groom? or maid of honor?

-Circuit train
Move from one exercise to the next without rest, this helps burn more calories in less time

-Eat lots of fiber!
Both soluble and unsoluble, helps fill you up without the calories

-Eat lots of fruits and veggies
Low in calories, high in antioxidants, and vitamins

-Cardio, cardio, cardio!
Up the frequency and duration of your cardio, and lower the intensity. Run for 1 hour at a conversation pace

-Buy a swimsuit 1 size smaller for your honeymoon
You can use this to gauge your progress

-Cut out take-out
Try making all your meals at home, take-out tends to hide calories in the food. Above all, avoid fried foods!

-Try a personal trainer or group exercise class
Studies show that having a personal trainer gets you results faster! Some places even offer discounts for brides! Check this out!

Facts About Female Training

Benefits of Resistance Training for Women:

- Increase in bone mineral density
- Increase in Fat-Free mass
- Increase in muscular strength and muscular indurance
- Increase in insulin sensitivity
- Increase in HDL (good cholesterol), decrease in LDL (bad cholesterol)
- Increase in psychological well-being


Facts:

-Women have a greater lumber spinal curvature due to the "true pelvis" (larger for babies), which often leads to more chronic lower back pain. - Due to this, Core Training needs to be a staple

-Injury Prevention - use multi-mode training (work the same muscles different ways) to avoid overuse.

-Women have 8%-10% more body fat

-Women have much greater "fatigue resistance"

-Women have wider hips and knees than men

10 Interesting Health Books

1. What to Eat - Marion Nestle


2. The Omnivore's Dilemma - Michael Pollan


3. The Culprit and The Cure - Steven G. Aldana Ph.D.


4. The China Study - T. Colin Campbell, Thomas M. Campbell II


5. Superfoods Healthstyle - Steven G. Pratt M.D.


6. Eat, Drink, and Be Healthy - Walter C. Willet M.D.


7. The Flavor Point Diet - David L. Katz M.D. MPH


8. Food Politics - Marion Nestle


9. In Defense of Food: An Eater's Manifesto - Michael Pollan


10. 50 Secrets of the World's Longest Living People - Sally Beare


*Not in any particular order

Nutrient Timing: The Window of Opportunity

Many of us have heard about the "window of opportunity" in regards to nutrient intake and exercise. I recently attended the Northwest Personal Training Forum in Vancouver, WA, where Dr. Len Kravitz Ph.D. from the University of New Mexico helped to demystify this topic. This is what I learned:

Nutrient Timing: Delivering the right nutrient mixture at the right time to enhance recovery from exercise and improve muscle growth, strength, and power.

Nutrient Activation: The proportion and type of nutrients (fat, CHO, protein) effects the goals you wish to attain. For example, high-glycemic CHO (carbohydrate) following exercise stimulates insulin which stimulates protein synthesis. The effectiveness of any protein is largely dependent on WHEN you take it.

I am going to try and briefly explain this without getting into all the "nitty-gritty" scientific jargon...

Insulin (the anabolic regulator of muscle) has many different functions in the human body. When pertaining to fat synthesis and muscle development it is essential to understand how insulin works, in order to manipulate its functions in your favor.

Insulin is the "fat storing" hormone, and is more active in this function in people who are sedentary, but muscle cells are very sensitive to insulin after exercise. Following exercise, insulin will help increase the synthesis of muscle proteins, and increase blood flow to exercising muscle.


How does this effect you and your goals?

Goal: Exercise to Lose Fat

-Insulin is the strongest inhibitor to lipolysis ("fat burning"). When exercising to lose fat, one needs to participate in aerobic activity at a moderate intensity for a prolonged period of time. During this type of exercise, the need for fat is high, so insulin levels will be low. If you consume high-glycemic index foods prior to this exercise, this will spike your insulin levels, and inhibit "fat burning." Consume low-glycemic index foods prior to exercise and avoid high-glycemic index foods 2 hours prior to cardiovascular training.

Goal: Exercise to Gain Muscle

-Insulin promotes protein synthesis, this means you need insulin to build muscle. So when exercising to build muscle, consume high-glycemic index food 30minutes prior to weight lifting to increase your insulin levels.

- The "window of opportunity" is the 45 minute window following your weight lifting, which is the most important nutrient opportunity for muscle. Consume a CHO, protein, electrolyte, antioxidant "cocktail" following your exercise to replenish lost glycogen stores, and promote protein synthesis.


Glycemic Index - http://en.wikipedia.org/wiki/Glycemic_index

References: http://www.drlenkravitz.com/Articles/nutrientDLK.html

http://www.drlenkravitz.com/Articles/glycemicDLK.html

In-Home vs In-Gym Personal Trainers

Benefits of Personal Trainers
-Goal Setting
-Specialized exercise plan for your goals
-Accountability
-Motivation
-Means of measurement to show improvement
-Faster results
-Safety
-Regain your self-confidence
-Increase your strength
-Reduce your chances of heart disease, cancer, and diabetes

Types of Personal Trainers
-In-gyms/clubs
-In-home
-Certified (NSCA, ACSM)-nationally accredited-insures they have a solid base of knowledge
-Uncertified
----------------------------------------------------
In-Home Personal Trainers

Pros
-In the privacy of your home or office
-No babysitter needed
-No travel time to and from the gym
-Avoid the "gym scene"
-Learn how to exercise at home
-Trainers usually certified

Cons
-Generally slightly more expensive
-No cardio equipment- usually it is done outside instead
----------------------------------------------------
In-Gym Personal Trainers

Pros
-Generally slightly cheaper
-Cardio equipment is available
-Trainers are usually certified

Cons
-Have to exercise in front of people
-Travel time to and from the gym
-Babysitter or gym daycare for the kids
-Have to deal with the "gym scene"
-Hard sale for supplements
----------------------------------------------------

4 Cures for Lower Back Pain

Sans injury, lower back pain is generally caused by poor posture and weak core muscles. Here are some ways to eliminate everyday lower back pain:

1. Strengthen your Core Muscles

Your core muscles consist of your abs, as well as your lower back! Make sure that you are strengthening both to ensure balance between the two. Many people will do 1000 crunches but not one exercise for the lower back, try to strengthen your entire core!

2. Improve your Posture

Many of us sit in front of a computer for several hours throughout the day, and...we slouch. This can weaken your core, and cause lower back pain. Try sitting on a stability ball to ensure better posture while working at a computer. Not only will sitting on a stability ball at work help improve your posture, but it will also strengthen your core! Try doing circles with your hips while on the ball, to get even more strengthening power!

3. Pay Attention to your Hips

Sounds weird...I admit...but it works! While standing, many of us have a tendency to allow our hips to roll forward, pushing the distal region out behind us (sticking our butt out). Try this: While standing "tuck" your hips under your body. This is done by tightening your abs, this will result in the flattening of the small of your back. Try doing this 10 times each day, holding it for 30 seconds each time. It will work wonders!

4. Stretching

Sometimes lower back pain is due to muscles that are overly tight. Try laying with your back on a stability ball, stretch out and roll back till your fingers are almost touching the ground. Hold this position until you feel your lower back start to release (~30 sec).

3 Keys to a Flat Tummy

Yes, you understood me correctly...there are only 3 things you need to focus on when trying to attain the envied swimsuit model abs. Forget what you have heard about doing 1000 crunches morning and night, or eating grapefruit with every meal to boost your metabolism. Now, I'm not going to get you too excited for these 3 keys, because they shouldn't be anything too novel or unique, but the point is...that they work! So here we go....

1. CARDIO
Yes, cardio is the main key to losing weight, including the spare tire you have hanging around your hips. It is optimistic to believe that we can spot-train, meaning "I have a flabby stomach, so I am going to do an hour of crunches to get rid of the fat." Nope. Sadly, this is not how our bodies work; being physically active and integrating cardio workouts into our routines is the only way to lose fat.

2. DIET
No, I don't mean a "fad" or "crash" diet of eating only cabbage soup for a month, or drinking some concoction of tomato juice, cayenne pepper, and lemon juice; I mean being conscious of what we are putting in our bodies. Diet is defined as food and drink considered in terms of its qualities, composition, and its effects on health-in other words, it is not a negative word! A huge part of losing fat, including the belly, is taking in less calories than you use! So pay attention to what you eat, and how many calories you consume. Visit http://www.mypyramid.gov/mypyramid/index.aspx to help calculate how many calories are appropriate for you and your activity level.

3. BODY WEIGHT EXERCISES
Alright, you have the cardio, and the diet to get rid of the fat in your midsection, now you need to build some muscle to tighten it up; but, crunches are still not the key. There are many layers to your core, and in order to build a flat stomach you need to train all of them, just crunches will not do this, visit http://sportsmedicine.about.com/od/abdominalcorestrength1/a/Best_Ab_Ex.htm to see the different layers and exercises on how to strengthen them!

Climbing in Seattle

4 Ways to Help Your Family Lose Weight

Trying to help your family lose weight? Here are four tips to help them fight the fat, and keep it off for good.

1. Set an example: "Kids model their parents—they learn healthy, as well as unhealthy, behaviors from them," says State University of New York at Buffalo psychologist Leonard Epstein, PhD, a pioneer in family-based obesity prevention. Telling a child to go out and get some exercise is far less effective than asking him or her to join you for a bike ride.

2. Set goals: Consider having everyone in the family sign a healthy-living contract. In the short term, don't focus on weight loss. Instead, have everyone agree to specific daily goals, such as recording a certain number of steps on a pedometer.

3. Use nonedible weekly rewards, says Daniel S. Kirschenbaum, PhD, clinical director of Wellspring weight loss programs. A small gift or a few dollars—or even allowing a child to have a friend sleep over—will help reinforce the importance of working toward specific goals.

4. Sit down for a family dinner: Kids who do this at least five or six nights a week are a third less likely to be overweight than children who never eat dinner with their families, according to a 2006 University of Alabama study. Other research shows that kids who eat more family meals consume less fried food and artery-clogging trans fat and saturated fat. Get started with quick, easy recipes for the whole family.

http://www.oprah.com/article/health/weightloss/200905-omag-family-lose-weight

Goji Berries: Miracle Fruit?

What is the goji berry?

The goji berry is also called the wolfberry. It is a bright orange-red berry that comes from a shrub that's native to China. In Asia, goji berries have been eaten for generations in the hopes of living longer.

Over time, people have used goji berries to treat many common health problems like diabetes, high blood pressure, fever, and age-related eye problems. Goji berries are eaten raw, cooked, or dried (like raisins) and are used in herbal teas, juices, wines, and medicines.

What are the benefits of goji berries?

Research shows that eating berries -- like blueberries, acai berries, cranberries, strawberries, and cherries -- offers some definite health benefits. Berries like the goji berry are filled with powerful antioxidants and other compounds that may help prevent cancer and other illnesses, including heart disease.

Eating foods high in antioxidants may slow the aging process. It does this by minimizing damage to your cells from free radicals that injure cells and damage DNA. When a cell's DNA changes, the cell grows abnormally. Antioxidants can take away the destructive power of free radicals. By doing so, antioxidants help reduce the risk of some serious diseases.

Goji berries also have compounds rich in vitamin A that may have antiaging benefits. These special compounds help boost immune function, protect vision, and may help prevent heart disease.

Some research suggests that goji berry extracts may boost brain health and may protect against age-related diseases such as Alzheimer's.

While goji berries are a rich source of antioxidants -- and early research shows a potentially powerful health benefit -- it's still unclear how they stack up against other berries. Researchers also don't know whether goji berry supplements have the same health benefits as the actual berries.

-Source: http://www.webmd.com/balance/goji-berries-health-benefits-and-side-effects

-Home Nutrition Labs sells a product called Goji pure™ the World's first 100% pure, undiluted, unadulterated, unsweetened, Goji juice containing all five known Lycium Barbarum Glycoconjugate Polysaccharides LbGp 1-5!

Contains 30,000 mg of pure GOJI in each 1 oz serving!

Visit http://www.homenutritionlabs.com/products/32oz_goji.html to learn more!

Fitness at its Best!

Alison Strong Fitness in Action!

Feeding Children Responsibly

Ellyn Satter's Division of Responsibility in Feeding

"You can't play with your toys until you eat your broccoli!"

Sound familiar??

You may think you are doing your children a favor by helping them to branch out and try new things, but some studies show you may be doing more harm than good. According to Ellyn Satter (author, trainer, psychotherapist, and eating therapist) there is a division of responsibility between the parents and child concerning meal time and what is eaten.

The Parent's role:
-choose and prepare food
-provide regular healthy meals and snacks
-make eating times pleasant
-teach children about proper mealtime behavior
-don't let children "graze" between meals and snacks

In essence, the parent is responsible for what, when, and where.

The Child's role:
-deciding how much they eat
-deciding whether they eat anything at all

Fundamental to parents' jobs is trusting children to decide how much and whether to eat. If parent's do their job with feeding, children will do their job with eating:

-children will eat
-they will eat the amount they need
-they will learn to eat the food their parent's eat
-they will grow predictably
-they will learn to behave well at the table



*To learn more read Ellyn Satter's Books- Child of Mine:Feeding with Love and Good Sense, How to Get Your Kid to Eat...But Not Too Much, Secrets of Feeding a Healthy Family, and Your Child's Weight: Helping Without Harming

Healthy Soda: My New Love

DRY Soda Co.

Refined Flavor/Lightly Sweet/All Natural

Today I decided to try DRY Soda Lavender as a healthy alternative to a sugary soda...wow. It is exactly as they market it! I found myself amazed by the light lavender taste, and just enough sweetness to satisfy a sugar craving. At only 45-70 calories per bottle, 14-19 grams of cane sugar, and all-natural ingredients this is a "soda" that consumers can feel great about drinking.

DRY Soda Co. has 7 delicious flavors: Cucumber, Kumquat, Lavender, Vanilla Bean, Juniper Berry, Lemongrass, and Rhubarb.

I highly recommend this "soda" to anyone that is currently trying to quit the unhealthy, calorie packed, high fructose corn syrup alternative. You get the carbonation and the sweet without the guilt.

The DRY Soda Co. website even includes drink recipes and food pairings for alcoholic alternative.
http://www.drysoda.com/index.php

Top 10 Dieting Mistakes

All of us have tried dieting at one time or another, but we don't realize that the way we are dieting could be hurting us more than it is helping. Read the Top 10 Dieting Mistakes to see...

1.Skipping Breakfast
If you skip breakfast you will make up for it later, and with more calories.

2. Not Eating Before a Workout
You will get more out of your workout if you have enough fuel for it. You want a light balanced meal of carbohydrates, proteins and a little fat.

3. Waiting Too Long After a Workout to Eat
Eat a small meal of protein and carbohydrates with in 2 hours of exercise to replenish.


4. Replacing Meals With Energy Bars and Weight-loss Shakes
There is no replacement for whole foods, your body needs the fiber and nutrients that come with real food. Use these meal replacement bars and shakes when necessary, but make it a habit to eat whole foods.


5. Eating Too Much Protein and Not Enough Carbs
You may love your low-carb diet, but carbohydrates are what your body needs for an effective workout as well as everything else.


6. Blindly Trusting Dietary Supplement Claims
You are reading marketing on the label, not research findings. Do your homework before putting anything in your body.


7. Consuming Too Many or Too Few Calories
You need to eat the right amount of calories for your activity level, go to mypyramid.gov to calculate your calorie needs.


8. Thinking You Can Eat Anything You Want If You Exercise
Many people exercise to lose weight but soon find that they need to track what they eat if they want to see weight loss. It is very easy to make up for calories burned with a single extra "treat" after your workout. Find healthy, balanced light meals and snacks relying on whole foods whenever possible.


9. Not Drinking The Right Amount of Fluids
Dehydration can be a serious problem, especially if you exercise in hot, humid environments. Drinking fluids before, during and after exercise will help you maintain adequate hydration levels.


10. Jumping on The Latest Diet Craze to Get an Edge
It's tempting to believe there is some magic formula out there that will dramatically improve our performance or weight loss, but the best approach is to stick to the basics and follow a healthy, balanced diet.


(http://walking.about.com/od/sportsnutrition/tp/dietmistakes.htm)

13 Important Reasons to Lose Weight

1. Increase your lifespan

2. Improve your quality of life

3. Gain more self-confidence

4. Decrease your risk of cardiovascular disease

5. Sleep better

6. Decrease your body fat percentage

7. Increase your strength

8. Improve your mood

9. Feel more energized

10. Recharge your libido

11. Decrease your risk of cancer

12. Decrease your risk of diabetes

13. Improve your lifestyle

Beat Breast Cancer!

"Mushrooms contain compunds that may supress the production of estrogen, a hormone that promotes breast tumor growth." -Min Zhang Ph.D.

Whether you prefer plain white, buttons, or shiitakes, eating a single mushroom a day may help keep breast cancer at bay. A new study in the International Journal of Cancer found that women who consumed the fungi were 64% less likley to develop breast cancer, than those who didn't (Shape July 2009).

"You don't need a strong effect to cause cancer prevention. Eating 100 grams or even less of mushrooms per day could have an effect on preventing new breast cancers," Dr. Shiuan Chen of the Beckman Research Institute of the City of Hope in Duarte, California, the study's lead author, said in a press release accompanying the study (www.breastcancer.org).

Here are a few ways to start incorporating mushrooms into your diet:
-slice onto a salad
-saute in a stir-fry
-marinate
-add to soups
-dip in favorite dressing or hummus

A Digression on Meat in America...

According to Marion Nestle the author of What to Eat,

"[As Americans] we share this country with nearly 100 million cattle. We slaughter 35 million of them each year to produce 26 billion pounds of steaks, hamburgers, and ground taco filling. But beef is nothing compared to chicken. Each year about 8 billion chickens get turned into 43 billion pounds of breasts, buffalo wings, and chicken nuggets. And then there are the 96 million pigs slaughtered for fresh pork, ham, or bacon, and a few million calves (veal) and lamb."

The conclusion? As Americans, we love meat. Marion Nestle goes on to talk about the environmental implications that come along with our meat infatuation stating,

"Raising cattle is a good way to turn grasses that we humans cannot use as food into high-quality meat protein, but feedlots instead use enormous quantities of perfectly edible corn and soybeans to feed animals, not people. Raising cattle also consumes vast amounts of nonrenewable energy. According to figures in the June 2004 National Geographic, it takes more than 200 gallons of fuel oil to raise a 1,200 pound steer on a feedlot. The cost of feed, fertilizers, and machinery, and the fuel to produce or run them, get factored into the price of the meat, but the 'externalities'-the cost of cleaning up the animal wastes and pollutants in air, land, and water -do not. You pay the costs of loss of environmental quality in taxes, not at the grocery store."

Wow, so even if you don't eat meat, you are still paying for it with your taxes...Ouch!

5 Healthy Things You Should Do Everyday!

Slim down the healthy way by following these 5 guidelines

1. Cut back on alcohol
Giving up alcohol forever is probably not a realistic goal for everyone, but keep in mind alcohol is high in calories, and effects your sleep patterns. Try taking a hiatus from alcohol and see how you feel!

2. Drink WATER!
Yes, I can't stress it enough...water is important! Water is the ultimate in detoxification, and is required for every bodily function. Drink it with every meal, and in-between to help curb hunger. If you get a hunger pain, try drinking a glass of water before you reach for food, many times that hunger pain is actually dehydration in disguise!

3. Cut back on refined sugars
Read your nutrition labels and cut back on anything that has sugar (or some form of it) as the top 5 ingredients.

4. Don't ban carbs
Whole grains are linked to lower body weight, less belly fat, increased satiety, and better blood sugar control. Aim for switching out white carbs for brown carbs, meaning white bread - whole wheat bread, white rice - brown rice, white pasta - whole wheat pasta etc.

5. Load up on the fruits and veggies
In my opinion, you can't get enough. Fruits and vegetable are high in vitamins, minerals, antioxidants, and fiber...in other words, the are great for you. Try adding some to every meal and snack!


*Shape-Summer 2009

5 Low-Calorie Quick Snacks

-If you are craving SALTY
1. -Air popped popcorn
-Light drizzle of canola oil
-spinkle chilli powder, salt, and cumin on top!

-If you are craving CHOCOLATE
2. -Strawberries in sugar-free chocolate pudding

-If you are craving SWEET
3. -Bowl of rasberries and blueberries
-squeeze lemon on top
-a small sprinkle of sugar

-If you are craving CREAMY
4. -Mash 1oz. goat cheese
-mix in fat-free milk, chopped fresh basil and sun dried tomatoes, Salt and Pepper
-use as a dip for veggies!

-If you are craving something CHEESY
5. -Take a whole wheat english muffin
-sprinkle cheese of choice on top
-microwave or bake until melted
*in desired add fresh halved cherry tomotoes and chopped basil on top

8 Ways to Help Boost Your Metabolism

Your natural metabolism depends on several different factors including gender, age, and genetics, but there are ways to increase the metabolism you have.

1. Replace Fat with muscle
-Each pound of muscle uses 6 calories a day, where as each pound of fat only uses 2 calories a day.

2. Aerobic Exercise
-Aerobic exercise boosts your metabolism for several hours following exercise, and you burn calories while working out!

3. Stay Hydrated
-Water is the most important nutrient for us, if your body sense you are running low on water it will slow down processes that aren't vital until it gets more water to work with.

4. Ice
-Have your beverages throughout the day on ice, this helps prompt the body to burn more calories during digestion.

5. Eat More Often
-Eating a small meal (like an apple) 3or4 hours apart keeps your metabolism running all the time, so you burn more calories throughout the day. Plus, then you will be less likely to stuff yourself at regular meal times.

6. Spicy Foods
-Spicy foods contain compounds that kick your metabolism into high gear. Studies show that eating a tablespoon of chopped red or green chilli pepper can boost your metabolic rate by 23%!

7. Eat More Protein
-Your body uses twice as many calories digesting protein as it does digesting carbohydrates or fats. Healthy sources of protein include fish, chicken, tofu, and eggs.

8. Avoid Crash Diets
-Crash diets are those in which you consume less than 1,000 calories in a day. This wreaks havoc on your metabolism. Your body goes into "starvation mode" and stores everything you consume, which is exactly the opposite of what you want!

*http://www.webmd.com/diet/slideshow-boost-your-metabolism

Trans Fats:The Bad Boys of Nutrition

Trans Fats or Unsaturated fats, are man made, unessential fats. In other words, they are not needed by your body to maintain homeostasis. Trans Fats were created to eliminate the need for refrigeration, increase shelf-life, and for the convenience of staying solid at room temperature.

Trans Fats have been found to effect ones cholesterol ratio by increasing the LDL (bad) cholesterol and decreasing HDL (good) cholesterol, and this increases ones chances of developing cardiovascular diseases. How much trans fats are acceptable?-NONE! I would suggest consuming as little as possible, check every label!

There has been a law passed that trans fats must be clearly identified on food labels, so you would think that these "bad boys" of nutrition would be easy to avoid...right? Unfortunatley there is a loop hole in the system, if a serving has less than o.5 grams of trans fat, the label may state ZERO in the "fats" section. Considering the food company sets the serving size to whatever they want, they can find a way to disguise trans fats. So again I say, check all of your labels! If trans fats are not clearly identified in the "fats" section of the nutrition label, scroll down to the ingredients and make sure nothing says "hydrogenated," this is code for trans fats!

Trans Fats are found commonly in:
-cookies
-crackers
-pie crusts
-frosting
-pizza dough
-fried foods
-frozen dinners
-snack foods
-microwave popcorn
*as well as many other places.

Spinach: Superfood Highlight

Spinach

*Try to eat 1 C steamed or 2 cups raw most days

Spinach is an excellent source of:

-Beta-carotene
-Plant derived omega-3 fatty acids
-Glutathione
-Alpha-lipoic acid
-Vitamin C
-Vitamin E
-B Vitamins
-Calcium
-Iron
-Zinc
-Polyphenols
*AND low in calories

Spinach is one of the most nutritious foods on earth, calorie for calorie, spinach provides more nutrients than any other food (Superfoods Health Style). Research has demonstrated that the consumption of spinach helps prevent:

-Cardiovascular Disease (including stroke and coronary artery disease)
-Cancer: colon, lung, skin, oral, stomach, ovarian, prostate, and breast
-Age-related macular degeneration
-Cataracts

A few tips to help get spinach into your diet:

-Hot, steamed spinach is a good side dish (sprinkle with sesame or pine nuts)
-Spinach salads (or mixed in with other greens)
-Add to soups or casseroles
-Use on sandwiches

(Superfoods HealthStyle :Proven Strategies for Lifelong Health)

The Silent Killer

HYPERTENSION

Hypertension is known as the "silent killer" because somone can go for years without ever having signs or symptoms. Noone, not even a doctor, can look at 10 people in a room and pick out who has this disease and who doesn't. Over 50 million Americans age 6 and above have this disease, defined by a systolic reading of 140+ mmHg, and/or diastolic reading of 90+ mmHg (NSCA's Essentials of Personal Training).

What is Hypertension?
Hypertension, also known as high blood pressure, is dangerous because it makes the heart work harder than it needs to, and it puts extra stress on the artery walls. This extra stress causes small mirco tears to occur in the artery walls, these micro tears eventually lead to the hardening and thickening of the arteries. This puts an individual at risk for heart attack, stroke, or both. Organs that are damaged due to hypertension include: heart, blood vessels, brain, and kidneys (NSCA's Essentials of Personal Training).

What Causes Hypertension?
-Smoking
-Being Overweight/Obese
-Lack of Physical Activity
-Too much salt in the diet
-Too much alcohol consumption
-Stress
-Older Age
-Genetics
-Family History
-Chronic Kidney Disease
-Adrenal of Thyroid disorders
*taken from http://www.webmd.com/hypertension-high-blood-pressure/guide/blood-pressure-causes

Management of Hypertension
Once detected hypertension can be controlled to minimize the damaging effects that it can have. Lifestyle modifications for clients with hypertension includes the nonpharmacologic interventions such as exercise, weight loss, and dietary changes. General lifestyle changes include adequate sleep, reduction in sodium intake, adequate potassium intake, weight loss, limiting alcohol intake, increasing aerobic activity, reducing intake of saturated fats, and quitting smoking (NSCA's Essentials of Personal Training).

Interesting Health Facts

Interesting Health Facts from The Culprit and the Cure:


-Healthy diet recommendations include:

• Eat a minimum of 5 servings of fruits and vegetables everyday
• Eat whole grain breads, cereals, and other high-fiber foods
• Limit the consumption of red meat to no more than 1x/week (fish, poultry, and eggs are great alternatives)
• Consume nuts and beans regularly
• Limit consumption of saturated fats
• Avoid ALL trans fats

-All the benefits of physical activity are available without the presence of pain-"no pain, no gain" is a myth


-On average cigarette smokers die 14 years earlier than nonsmokers.


-Preventing common chronic diseases and premature death later in life requires that you take action NOW, even though you have no symptoms of chronic diseases.


-People who increase their fruit and vegetable consumption from 2 servings a day to 5 servings a day can cut their risk of getting many cancers by HALF.



*Taken from Steven G. Aldana's The Culprit and the Cure

10 Healthy Foods for under $1ea

10 Healthy Foods you can afford!!

1. Bananas
-High in potassium and Vitamin C, and low in calories and fat! This delicious fruit will help you avoid cramps while exercising, and is a great way to help replenish your electrolytes!

2. Baby carrots
-High in beta carotene and Vitamin A these delicous veggies help your eye sight, help regulate your blood sugar, and lower your blood pressure and cholesterol!

3. Canned Corn
-Corn is a great source of fiber, thiamin, pantothenic acid, folate, and vitamin C!

4. Water!
-Yes I know, people are always telling you to drink more water...but it is cheaper and way better for you than soda, AND it is the most important nutrient you can get!

5. Canned Tuna
-High in protein and good fats this fish is an excellent alternative to red meat.

6. Eggs
-High in protein and easy on the wallet, don't believe the egg cholesterol myth.

7. Apples
-Apple a day keeps the doctor away! Use these yummy, vitamin packed fruits to help satisfy your sweet cravings

8. Oats
-High in Fiber, and great for your heart!

9. Broccoli
-High in fiber, and vitamins A & C!

10. Nuts
-High in good fats, and a great way to curb an appetite!

Exercise:The Natural Cure for Depression

Exercise has been found to help improve the symptoms of depression and anxiety. Evidence suggests that exercise raises the levels of certain mood-enhancing neurotransmitters in the brain. Exercise may also boost feel-good endorphins, release muscle tension, help you sleep better, and reduce levels of the stress hormone cortisol. It also increases body temperature, which may have calming effects. All of these changes in your mind and body can improve such symptoms as sadness, anxiety, irritability, stress, fatigue, anger, self-doubt and hopelessness (mayoclinic.com). By substituting exercise in for medication (when appropriate) it can help improve your mood while avoiding the negative side effects of some medications.

If you are looking to improve your mood through exercise set realistic and attainable goals. Start with just 10 minutes a day of brisk walking. Pick a nice park or waterfront, enjoy the open air and get some exercise. From there start increasing the amount of time, and the intensity (from a walk to a jog), also try several different kinds of exercise to keep it interesting. The goal is to eventually get to 30minutes 3-5 days a week. Make sure to take note of your mood before and after exercise so that you can see improvements, this will help you to stay motivated!

*Consult your physician before starting a new exercise program
*Don't stop taking any prescribed medications before talking to your physician first

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SUPERFOODS!!!!

WebMD Top Superfoods Offering Super Health Protection:

-Beans
-Blueberries: Antioxidant Superfood
-Broccoli
-Oats: High in fiber
-Oranges: High in Vitamin C
-Pumpkin: High in Vitamin A and Beta Carotene
-Salmon: Superfood for Heart, Joints, and Memory
-Soy: Superfood to Lower Cholesterol
-Spinach
-Tomatoes
-Turkey
-Walnuts
-Yogurt

Taken from http://www.webmd.com/diet/features/superfoods-everyone-needs?page=2

Common Fitness and Nutrition Myths

Common Fitness and Nutrition Myths

• MYTH: If you lift weights you will become big and bulky.

-Weights are a great way to reach your fitness goals whether they are to build muscle, or tone muscle to get that lean in-shape look. It all depends on how you use them!

• MYTH: Eating close to nothing will help me lose weight.

-When you deprive your body of food, it switches into starvation mode and stores as much as it can. In other words, the exact opposite of what you want. The goal is the eat several small meals throughout the day, its all about portion sizes.

• MYTH: Working out and staying in shape is very time consuming.

-I guess it all depends what you consider time consuming, but in reality dedicating 1 hour out of your 24 hour day shouldn't be too much of a stretch. And when you are just starting out all it takes is 20-30mins!

• MYTH: Working out in boring, and healthy food is bland.

-No way! Being physically active doesn't mean running on a treadmill for 2 hours, it can mean playing soccer, gardening, swimming, jumping on a trampoline etc. There are plenty of ways to burn calories and have a good time, the key is finding the best way for you! And as for healthy food being bland, also not true, spices are calorie free and they make the difference between bland and amazing!

• MYTH: "You can lose 20 pounds in 2 weeks!"

-Sorry, unless you are severely obese this isn't going to happen, no matter what the convincing infomercial tells you. Losing 20 pounds in 2 weeks isn't realistic or healthy. A healthy goal to set would be losing 1 pound a week!

• MYTH: If someone is a "Personal Trainer" they must know what they are talking about.

-Nope. Don't trust someone just because they claim to be a personal trainer. Check their credentials, make sure they have a degree, an accredited certification, or both! You want to make sure they know what they are talking about!

• MYTH: If someone is skinny they must be healthy.

-Not necessarily. There are people with eating disorders that are skinny, but really their bodies are deprived of nutrients. There are people that have fast metabolisms and they eat whatever they want, but this includes large amounts of bad fats and sugars. Just because someone is skinny does not mean that they lead a healthy lifestyle.

• MYTH: You have to belong to a gym to stay in shape and get a good workout.

-Not true! That is where In-Home Personal Training comes into play. I bring the gym to you, and I will teach you how to workout from home for the rest of your life! More affordable than a gym membership in the long run!