Fitness Elements by April Einspahr

My Blog has moved to a new location!!

2010-01-16T18:39:00.000-08:00

Check out my new Blog at:

www.healthandfitnesselements.com

(it has the same address without the .blogspot at the end!)

The new blog has a search engine so you can find past articles by typing in search words. It also has a Twitter link to check out my "tweets"!

Check out my new contest starting on January 29th!

Congratulations to the Back on Track Fitness Challenge winners!

2009-12-09T19:10:00.000-08:00

1st place and winner of $550 Cash - Jeff Peterson (11.02%) Lost 27.5 Lbs!!!!
2nd place and winner of a training session, Body Gem metabolism test and BalanceLog nutrition software - Jolene Kidder (9.03%)
3rd place and winner of a massage and a BodyGem metabolism test - Carla Rainone (7.75%)

Honorable Mention and winner of a BodyGem metabolism test - Mary Janda (6.92%)

The next fitness challenge starts in February 2010. Stay tuned for details!!!

Black Bean and Chicken Soup

2009-12-09T19:03:00.000-08:00

Serves: 6, 1 1/3 Cup Servings

1 C. Refried Black Beans *
1 C. Organic Chicken Broth
1 C. Organic Pace Picante Sauce, mild or medium depending on preference
1 C. Water
1 C. Canned Black Beans, Rinsed *
1 C. (Approx. 6 ounces) Cooked Chicken Breast, cut into bite sized pieces*
1 C. Frozen Corn
1, 4 oz. can diced green chilies
1 C. Kraft Free (Fat Free) Shredded Cheese (You can substitute low fat cheese if desired!)

*Replace the refried black beans and canned black beans with pinto bean products if desired! Substitute extra lean ground beef for the chicken.

Combine refried beans, chicken broth, salsa and water in a large soup pot. Stir over medium heat until smooth and it begins to gently boil. (Watch the heat, the refried beans can burn easily!) Add remaining ingredients, cooking over medium heat. Stir occasionally until heated through and cheese is melted. This recipe is awesome with extra lean ground turkey or extra lean ground beef instead of chicken! Make this and freeze ahead in a large freezer bag for an easy meal!

Calories: 200
Protein: 21
Carbs: 25
Fat: 1.8

Ratios: 41-51-8

Without Fat Free Cheese (7, 1 1/3 C. Servings)
Calories: 149
Protein: 12.6
Carbs: 20.4
Fat: 1.85

Ratios: 34-55-11

Immune Health and your Lymphatic System

2009-12-09T18:57:00.000-08:00

A strong immune system makes you feel balanced, happy and whole. One of the ways to keep your immune system strong is to stimulate the bodies lymphatic system with exercise. The lymphatic system has no central pump and depends on muscle contraction through deep breathing, exercise and manual manipulation to move fluid. Immune system function can be significantly increased, improving metabolism and helping the body to eliminate waste and toxins.
Because lymph cleanses nearly every cell in your body the negative effects of chronic lymph blockages include but are not limited to:
• Frequent cold and flu infections
• Joint pain
• Headache and migraine
• Menstrual cramps
• Arthritis
• Loss of appetite
• Fatigue
• Mood irregularities
• Depression
• Acne
• Cellulite
In addition to exercise, holistic therapies that stimulate lymphatic drainage and assist in detoxification include massage therapy, dry skin brushing and therapeutic showers. Your immune system function can be significantly enhanced, improving metabolism and helping the body to eliminate waste and toxins.

Pumpkin Pie Bars

2009-11-01T18:59:00.000-08:00

1 c. Low-fat Graham Cracker crumbs (crumbs can be made in food processor)
*Note: Gluten Free Graham cracker crumbs work great! Try “Out of the Breadbox” brand!
2 Tbsp, Land-O-Lakes light butter, melted (or substitute with brand of choice)
4 Egg whites
15 oz. can solid pumpkin
14 oz. can fat free sweetened condensed milk (not evaporated!)
1 Tsp. pure vanilla extract
2 Tsp. pumpkin pie spice
½ Tsp. salt
½ C. fat-free whipped topping

Preheat oven to 425º. Spray an 8 x 8 inch baking dish with non-stick cooking spray. Combine graham cracker crumbs with melted butter and mix well. The crumbs should almost stick together. Pour the mixture into baking dish. Press into a crust, using waxed paper.

In a large bowl, mix egg whites, pumpkin, condensed milk, vanilla, pie spice and salt until well combined. Pour mixture over crust and bake 15 minutes. Reduce heat to 350º and bake an additional 30-35 minutes or until a knife inserted in the center comes out clean. Cool, then slice bars. Serve with ½ TBSP fat-free whipped topping on each piece.

Serves: 16
Calories: 117
Protein: 3
Carbs: 21
Fat: 2

Ratios: 10-74-16

Elegant Cranberry Chicken

2009-11-01T18:58:00.000-08:00

1 c. Kraft Free French Style Fat Free Dressing
1, 16 oz can Ocean Spray Whole Berry Cranberry Sauce
1 Pkg. (4 TBSP) Lipton Onion Soup Dip Mix (1 Envelope from a package of 2)
4, 4 oz. Boneless, Skinless Chicken Breasts

Preheat oven to 350º. Spray an 13 x 9 inch baking dish with non-stick cooking spray. Place chicken in the baking dish. Mix the dressing, cranberries and soup mix together in a medium size bowl. Pour cranberry mixture over the chicken. Bake for approximately 30 minutes. (Juices should run clear from chicken or check with a meat thermometer.)
This recipe also goes well with Cornish Game Hens. Cook hens according to package directions. Pour sauce over hens during the last 30 minutes of cooking!

Serves: 4
Calories: 444.9
Protein: 35.5
Carbs: 66.5
Fat: 4.1

Ratios: 32-60-8

Staying Healthy During the Holidays..........

2009-11-01T18:52:00.000-08:00

Staying healthy through the holiday season is a challenge and I strongly believe that there are two tips that are the most critical. Staying on track with a healthy diet and maintaining a regular exercise program are key. You also need to make sure you are getting adequate rest and are paying attention to keeping a good balance in your schedule. Some people would tell you to avoid stress but they obviously live in an alternate universe!

Exercise activity is as crucial now as it is in any season. Working with weights and doing aerobic exercise are vital to staying fit and strong to support immune function and circulation. A strong, healthy body is less likely to get sick. As the weather cools, stretching is even more important, as is having indoor exercises we can do. Yoga, Pilates and other flexibility-enhancing movements are helpful at keeping us youthful. Strength training offers benefits beyond physical strength. It improves bone density, weight maintenance, boosts your metabolism, improves self image, strengthens the heart and circulatory system and prepares you for physical activity and reduces stress! It’s also important that you take time to relax and recharge your body with adequate sleep to assist in exercise recovery. Make time for your workouts and don’t cheat yourself on this during the holiday season.

Good nutrition supports our health and immune system during times of stress. Eat a diet that is low in refined carbohydrates and sugar. It decreases blood sugar fluctuations and helps us to maintain a healthy weight. Eat 5-6 small meals a day that are low glycemic and include protein, which supports muscle growth and keeps your blood sugar stable. If you feel tempted to eat the M & M’s at the office, try a handful of nuts instead. Immune supportive nutrients can help us prevent common illnesses and assists our body in detoxification. USANA health pack 100 offers exceptional immune system support by supplying Optimal Daily Intake amounts of vitamins, minerals and antioxidants. (There is a link to USANA on the right of the page!)

Stay healthy and enjoy the holidays!

Exercise Benefits for Type II Diabetes

2009-11-01T18:47:00.000-08:00

Type II diabetes has both a genetic and environmental trigger. In people who are prone to type II diabetes, cells reduce the number of receptor sites for insulin if the amount of insulin in the bloodstream increases. That is, if the body makes more insulin, cells changes so that they are less, rather than more, able to respond to it.

When overweight people with a hereditary tendency towards diabetes become inactive, diabetes can result. Even while cells all over the body are losing their ability to respond to insulin, fat cells undergo changes that make them accumulate fat more readily and release them more slowly, compounding poor circulation caused by lack of exercise. As fat cells become stuffed with triglycerides, even if sugar reaches them, they can’t process it. Gaining weight becomes easier. The muscle cells are forced to do more and more of the work of keeping blood sugar levels normal, even while their own insulin resistance eventually forces them to use fats and their own proteins for fuel.

If you do not manage your type II Diabetes, you will probably have to take insulin injections. Most type II diabetics have a grace period of about five years before they effectively become type I diabetics if they do not rigorously control blood sugars and exercise. Even when people have a genetic tendency towards type II diabetes and become overweight, however, diabetes is not necessarily inevitable.

Vigorous daily exercise maintains circulation. If increased circulatory health keeps the blood flowing, the fat cells that use insulin to “catch” circulating glucose and turn it into fat can keep blood sugar levels normal. Expanded muscle mass, from exercise, also enables muscle cells to use more glucose and keep bloodstream glucose levels low.

Exercise improves many parameters of diabetes. Physically trained diabetics experience many benefits: enhanced insulin sensitivity with a consequent diminished need for exogenous insulin, improved glucose tolerance and reduced total serum cholesterol and triglycerides with increased HDL levels and improved weight loss in obese diabetics. Exercise should be carefully adapted to the fitness of the diabetic patient and should be avoided during periods of hypoglycemia.

Healthy Baked Oatmeal

2009-09-20T18:29:00.000-07:00

Serves 6

2 C. uncooked oats, quick or old-fashioned
¼ C. Brown Sugar
1 tsp. baking powder
½-1 Tsp. ground cinnamon (depending on your preference)
1 ½ C. non-fat milk (or water if lactose intolerant)
½ C. unsweetened applesauce **see below
2 Tbsp. Butter, melted
1 large egg, beaten
1 tsp. vanilla extract

**You can use baby food applesauce or baby food pureed prunes in place of the regular applesauce.

Optional additions:
1/3 C. raisins
1/3 C. berries or desired fruit
¼ C. chopped walnuts
¼ C. slivered almonds.

Preheat oven to 375º.
In a medium bowl mix the first four ingredients. Add the milk, applesauce,
melted butter, egg and vanilla to the dry ingredients; stir well. Pour the oat mixture into an 8x8 square pan sprayed with non-stick cooking spray. Bake at 375º for 25-30 minutes until center is firm and oatmeal is light-golden brown. Serve warm. Freeze individual portions and microwave as needed!

Calories: 167
Protein: 8.6
Carbs: 30.5
Fat: 5.8
Ratios: 17-58-25

The “411” on workout techniques.........

2009-09-20T18:21:00.000-07:00

If you’ve trained for any period of time, you may have heard some of the advanced workout terms and techniques used by trainers and coaches. Consider this a crash course in demystifying some of the techniques and principles in training programs!

Supersets: This is when you do one exercise right after the other with little to no rest until after you complete both exercises. This usually consists of two antagonists (opposite) movements. (For example, bench press for chest and bent over rows for back.)

Trisets: This is a group of three exercises done one after the other with little rest in between. Trisets can be utilized to work different areas of the same muscle from different angles or it can be used to work three different muscle groups. Many trainers refer to this as a superset.

Pyramid Training: In this training, you would follow a high rep/low weight progression to heavier weights and fewer repetitions. You would start with a warm-up consisting of high reps and low weights, and then you would decrease the reps and add additional weight.

Circuit Training: This is a great way to get your cardiovascular training while performing your weight training workout. You start by doing one exercise after the other without resting. Structure the circuit so the most challenging exercises are placed early in the circuit and the least challenging are placed later in the circuit. This is great for improving general fitness!

Next month we will be addressing high-intensity training terms that are used by many athletes and bodybuilders! Stay tuned!

Whats lurking in my body care products?

2009-09-20T18:10:00.000-07:00

When you get a chance, check out the labels on the bottles of skin care products you currently use. You might find that your personal care products contain one or more potentially dangerous carcinogenic ingredients. These chemicals may not cause cancer by themselves and can potential become carcinogenic by-products when they react with other chemicals in a product. Most cosmetics and personal care products contain more than three dozen hidden carcinogens.
This is just a sampling of the most common, unhealthy ingredients found in body-care and cosmetic products:

Mineral Oil – This is also called paraffin and petrolatum. Mineral oils are deceptive, because they can form a coat on your skin which keeps in moisture and makes your skin look younger and smoother. But mineral oils clog your skin pores which can lead to dryness, premature aging and other problems with your skin.

Petrolatum – Petroleum products can coat the skin like plastic, clogging pores and creating a build-up of toxins, which in turn can accumulate and can lead to dermatologic issues. They can slow cellular development, which can earlier signs of aging. These have been linked to cancer and disruption of hormonal activity.

Parabens – These ingredients are widely used as preservatives in the cosmetic industry. Studies implicate they have a connection with cancer. They have hormone-disrupting qualities – mimicking estrogen – and can interfere with the body’s endocrine (glandular) system.

Phenol carbolic acid– This is found in many brands of lotions and skin creams. This can cause circulatory collapse, paralysis, convulsions, coma and even death from respiratory failure.

Propylene glycol – This ingredient is used as a moisturizer in cosmetics and a carrier in fragrance oils. It’s been shown to cause dermatitis, kidney or liver abnormalities, and may inhibit skin cell growth or cause skin irritation. Propylene glycol is a petroleum plastic that can easily penetrate into the deeper layers of the skin potentially weakening cellular structure.

Acrylamide– An ingredient found in many hand and face creams, and has been linked to mammary tumors in lab research.

Sodium laurel or lauryl sulfate (SLS), also known as sodium laureth sulfate (SLES)– These are harsh detergents that have been found in car washes, engine degreasers, garage floor cleaners. They are found in over 90% of personal care products! Sodium laurel sulfate breaks down the skin’s moisture barrier, easily penetrates the skin, and allows other chemicals to easily penetrate. Combined with other chemicals, it becomes a “nitrosamine”. (A potent class of carcinogen!) It has also been linked to hair loss. Sodium laureth sulfate is sometimes disguised with the labeling “comes from coconut” or “coconut-derived”.

Cocomide DEA – This is one of the most dangerous chemicals that many people are are using every day and are not being told about how dangerous it is. This is a hormone-disrupting chemical and is known to form cancer causing nitrates and nitrosamines. It can cause cancer, nervous system damage and birth defects.

Loramide DEA – This is a hormone-disrupting chemical and is known to form cancer causing nitrates and nitrosamines. Dr. Samuel Epstein, Professor of Environmental Health at the University of Illinois said, "repeated skin applications of DEA-based detergents resulted in a major increase in the incidence of two cancers - liver and kidney cancers".

Talc – This is found in cosmetics and personal care products. It is chemically similar to asbestos. Talc has been shown to cause cancer of the ovaries and uterus.

Toluene – This is a toxic poison! It is very dangerous and harmful or fatal if swallowed! It is also harmful if inhaled or absorbed through the skin. Made from petroleum or coal tar, and found in most synthetic fragrances. Chronic exposure linked to anemia, lowered blood cell count, liver or kidney damage, and may affect a developing fetus. Butylated hydroxytoluene (BHT) also contains toluene. Other names may include benzoic and benzyl.

Dioxane– This chemical is found in compounds known as PEG, Polysorbates, Laureth, ethoxylated alcohols. It is common in a wide range of personal care products. The compounds are usually contaminated with high concentrations of highly volatile 1,4-dioxane, easily absorbed through the skin. Dioxane’s first reported in 1965 as a carcinogen and later confirmed in studies (including one from the National Cancer Institute) in 1978. Nasal passages and liver are most vulnerable to this chemical. Dioxane is a synthetic derivative of coconut. Watch for hidden language on labels, such as “comes from coconut”.

Your best option is to switch to skin care products made of plant names you recognize, pronounce, and possibly eat. At the very least, you should read the label and find a product with a lower “chemical load”!

If you are looking for a great reference to chemical health threats in our personal-care products, check out the book Toxic Beauty by Samuel S. Epstein, M.D.

Take your fitness to a new level!

2009-08-07T19:47:00.000-07:00

I always enjoy receiving testimonials and success stories. My client, Linda Koch sent this e-mail in July and I wanted to share it with everyone. She has worked very hard and I feel privileged to be part of her success!

Hi April,

Thanks for your email. I will definitely think about the fitness challenge contest.

I had a little challenge of my own yesterday. Here I am (with my friend Jas) at the top of Mt. Emmons. Since you have a lot to do with my success of finishing it, I am sending you this photo. I will say I was proud of myself. I couldn't have done it with out your guidance.

Thank You April!

Linda Koch

Chicken Caesar Wrap

2009-08-07T19:43:00.000-07:00

Serves 1

4 oz. chicken breast, cut into cubes
1, 10” whole wheat tortilla
1 c. romaine lettuce, chopped
1 Tbsp. low fat Caesar dressing
1 Tbsp. parmesan cheese, grated

Chop chicken into bite size chicken. Place chicken and lettuce in tortilla. Top with dressing and parmesan.

Calories: 418
Protein: 36
Carbs: 43
Fat: 10
Ratios: 36-42-22

Do you have good manners in the gym?

2009-08-07T19:38:00.000-07:00

Whether you are a veteran gym rat or a newbie, it’s good to know basic health club etiquette. Although health clubs have a code of conduct, every gym has unwritten rules that help show respect towards other members.

1. Always carry a towel. Wipe sweat off the equipment and benches with a towel or anti-bacterial wipes provided by the gym. It’s really gross to sit in someone else’s sweat!
2. Share the equipment. When resting between sets, don't camp out on the machine. If someone asks, let them do a set in between during your rest period. If you're on your last set and ready to complete it, go ahead. If someone's standing near a machine, ask if they are using it before you get on.
3. Put the weights back where they belong. Return all the weight plates, and return the dumbbells to their spot on the rack. Make sure they are secure on the rack so they don’t fall off and injure someone.

4. Don't drop your weights. Carefully place the weights on the floor when you're finished with a set.

5. Don't crowd people. Respect personal space. Leave some space for the person next to you to lift his or her arms in all directions. If you are less than an arms length away, you’re too close!

6. Minimize cell phone usage. In the gym, you're cell phone conversations are interrupting the concentration of people trying to work out. If you have to have your phone with you at least turn the ringer to "vibrate" and tell the caller you'll get back to them.

7. Wear clothes that cover your body. This is also showing respect to others. Not everyone wants to look at your bulging biceps, outdated short-shorts or over exposed cleavage.

8. Skip the gym when your sick with a contagious illness. Your spreading a lot of virus on the machines and giving it to the rest of us!

Join the Back-On-Track Fitness Challenge!

2009-08-07T19:18:00.000-07:00

Beginning August 24th the 2nd Annual "Back on Track" fitness challenge will kick-off! This is a great way to get back on track after the busy summer schedule, improve your physique and have a chance to win some cash and great prizes!

Details of the challenge are as follows:

* Preliminary weigh-in and measurements are performed between August 17th and August 24th, 2009.

* The challenge will run August 24th through November 15th, 2009. Final weigh-ins will be the week of November 15th, November 20th. Winners and final results will be posted on November 21st, 2009. Each participant will weigh in weekly at my gym and will be measured monthly.

* The participant with the largest percentage of weight loss will be awarded with the first place cash prize. Second place will win a BodyGem metabolism test, BalanceLog Nutrition software and a complementary personal training session.

* The percentage will be calculated by utilizing your starting body weight divided by the total weight lost during the challenge. If there is a tie for the percent of weight lost (for first place), the participant with the most inches lost will be awarded the first place prize.

* Progress posted weekly on the participant blog! (Details will be given once contest begins!)

*Participants must purchase a 12 week package plus contribute $50 to the cash grand prize. The 12 week package includes weekly 1 on 1 sessions, workout plans and nutrition program.

If you want to start to challenge, please call or e-mail me to schedule your weigh-in and measurement appointment beginning the week of August 16th. Current clients that are interested in participating can be measured at their regularly scheduled appointment that week.

I'm excited to get started and see your individual results!

Honey Glazed Tuna Steaks

2009-06-07T16:31:00.000-07:00

Serves 6

6, 4 oz. fresh sushi grade tuna steaks
4 Tbsp. soy sauce or wheat free miso sauce
2 Tbsp. crushed garlic
¼ C. raw, unfiltered honey
2 Tbsp. brown sugar
1 Tbsp. olive oil

Combine the soy sauce and garlic in a one gallon zip lock bag. Add the tuna steaks to the bag and marinate for 2-3 hours or overnight.

Mix the honey, brown sugar and olive oil in a small bowl. Set aside for grilling.

Pre-heat the grill on medium heat. Grill the tuna steaks for 3 to 5 minutes per side, basting with the honey mixture during cooking. Recipe is designed to sear the outside and leave the inside a little pink. Cook to desired internal temperature as individual preferences may vary.

Calories: 206
Protein: 27
Carbs: 16
Fat: 3.6
Macronutrient ratios: 53-31-16

What are antioxidants?

2009-06-07T16:07:00.000-07:00

The word antioxidant is continuously featured in articles about health and nutrition. But what is an antioxidant? In short, it is nutrient or substance naturally present in vegetables and fruit that protects the body from free radicals. The next questions we should ask is what are free radicals and why are they to be feared? One easy explanation is that free radicals are oxygen species with a missing electron. This means that free radicals are extremely reactive, unstable and possibly devastating to your health. They can damage DNA, destroy cell membranes and oxidize LDL. Our bodies naturally produce free radicals through the use of oxygen for energy production in our cells. We also create excess free radicals during stress, disease and inflammation.

Antioxidants act as free radical scavengers and repair damage done by repairing and preventing damage done by free radicals. Antioxidants protect our bodies from the free-radicals exposed to in the environment and that are produced as a by-product of metabolism. Over time exposure to harmful free radicals can damage cellular health and may contribute to the aging process. Diseases such as diabetes, cancer, heart disease, macular degeneration along with other degenerative diseases are all affected by oxidative damage.

Antioxidants are synergistic and we need a combination of antioxidant rich foods to get the most benefit! A nutrition plan that contains plenty of fruits, vegetables, whole grains and nuts can supply antioxidants your body needs.

Examples of antioxidants in foods:

Tomatoes – Cartenoids, Beta-Carotene, Lycopene, phenolic acids, potassium.
Onion – Flavenoids, organosulfers, allicin, diallyl disulfide, quercitin.
Garlic – Saponins, organosulfurs, allicin, quercitin, diallyl disulfide.
Carrots – Cartenoids, beta-carotene, lycopene, phenolic acids.
Kidney Beans – Saponins, phytosterols.

Keeping antioxidant levels in your body higher than the amount of free radicals present is crucial to disease prevention. Antioxidants may also enhance the immune system and lower the risk of infection and cancers. Studies show that nutritional supplements enhance the diet and fill in gaps when nutrition is less than perfect. It appears that multiple antioxidant vitamin supplements, coupled with diet and lifestyle modifications can improve the efficacy of standard and experimental cancer therapies.

About USANA Health Sciences……..

2009-05-03T19:03:00.000-07:00

Part of the curriculum for a Bachelor of Science in Holistic Nutrition is learning to create vitamin and mineral therapy programs for clients. I studied RDI’s (Recommended Dietary Intake established by the US government), the ODI’s (Optimum Daily Intake, which is higher than the RDI’s, and were established by nutritional pioneer Dr. Shari Lieberman, Ph.D.) and the PDI’s (Performance Daily Intake are guidelines established for Athlete’s based on science of both nutrition and sports nutrition.) As if that wasn’t enough, I studied each individual vitamin, mineral and amino acid, their food sources and their roles in our body.

Clients have continually asked me what supplement brands are good. With so many on the market, it can get both confusing and expensive. The last thing you want is to spend you hard earned money on supplements only to find out they don’t break down in your body or don’t contain everything listed on the label. My family utilizes supplements for health and sports performance and I began a quest to find the best products available.

A friend told me about the Nutrisearch Comparative Guide to Nutritional Supplements by Lyle MacWilliam, MSc, FP. Companies (over 1500) voluntarily submit their vitamins for extensive testing. This is a great scientific, un-biased study that compares product quality through independent laboratory analysis. If a company receives the NutriSearch Gold Medal of Achievement you have the assurance that what they say is on the label is truly in the bottle.

This is the reason I decided to recommend USANA Health Sciences products to my clients. USANA received the Gold Medal of Achievement for product and manufacturing quality. Their products comply with pharmaceutical GMP (Good Manufacturing Requirements) which require strict manufacturing procedures. Very few companies meet this high quality and standard. I did my own research and found that USANA’s HealthPak 100 meets the ODI recommendations as well as most of the PDI’s. Impressive!

USANA offers exceptional vitamin and nutritional products for active adults, athletes, children, teens and seniors. I offer free consultations to help you get started on the path to excellent health using USANA. Check out my website for more information!
http://www.fitnesselements.usana.com/

Quick and Healthy Chicken and Asparagus Stir Fry

2009-05-03T18:50:00.000-07:00

Serves: 4

Ingredients:

1 Lb. boneless, skinless chicken breast
2 C. Asparagus, cut into 1” pieces
1 whole, sweet onion, sliced
1 tsp. crushed garlic
1 TBSP Sesame Oil
1 TBSP light Soy Sauce
1 TBSP lime juice
1 tsp. brown sugar

Cube raw chicken into 1” pieces. Spray a large nonstick skillet with Pam spray, adding the garlic and chicken. Cook chicken on med-high heat until thoroughly cooked. Set aside in a medium bowl.

Combine the lime juice, soy sauce and brown sugar in a small bowl and set aside. Wipe out the skillet and add non-stick spray. Heat on medium high heat and add onions. Cook for 4-6 minutes and add the chopped asparagus and sesame oil. Cook approximately 5-7 minutes until the asparagus is tender crisp. Add the chicken back to the pan and pour the soy sauce mixture over the stir fry. Mix well, warming chicken with the vegetables. Serve immediately!

*Note: This recipe is great with cooked shrimp instead of chicken!

Per Serving: (1/4 recipe)
Calories: 261
Protein: 38
Carbs: 8.5
Fat: 8
Ratios: 59-13-28

Kick up your cardio with interval training!

2009-05-03T18:42:00.000-07:00

Interval training is best described as incorporating and alternating higher intensity exercise with lower intensity ones. This method is a great way to stimulate and speed your metabolism. This training involves alternating short bursts of intense activity with a less-intense form of the original activity.The great advantage to interval training is that you don’t have to work out for long periods of time.

Here are a couple of examples of interval training:

Treadmill
Set speed at or around 3 – 3.5 MPH

Minute 1-5 = 3% Incline
Minute 6-8 = 4% Incline
Minute 9-10 =5% Incline
Minute 11-13 =6% Incline
Minute 14-16 = 7%
Minute 17-19 = 6%
Minute 20-22 = 5%
Minute 23-25 = 4%
Minute 25-30 = 3%

Bike
Set bike intensity at level appropriate for your fitness level

Minute 1-5 = Warmup (Suggestion would be to start at 70 RPM)
Minute 6 = Start intervals, pedaling at 90-100 RPM
Minute 7 = Active recovery at 70 RPM
Minute 8 = Pedal at 90-100 RPM
Minute 9 = Pedal at 70 RPM
Minute 10-27 = Repeat the above cycle
Minute 28-30 = Cool down around 50 RPM

In these examples, you are performing cycles alternating higher intensity training with lower intensity training. If you’re at a more advanced fitness level, then you’ll need to adjust the speeds and incline accordingly to make sure the intensity is demanding for your fitness levels.

If you are designing an interval training program you need to consider the following variables:
· The duration (distance or time) of your interval
· The intensity (speed) of your interval
· The duration of your rest or recovery interval
· The amount of repetitions of each interval

Some additional benefits are:
· There is less joint impact training at an incline or cycling while burning the same or higher calories as high-impact running on a flat surface.
· Training at an incline with slower speeds can reduces the risk of injury while still offereing cardio benefits.
· Incline training recruits more muscles than training on a flat surface.

Strawberry and Chicken Spring Salad

2009-03-22T18:08:00.001-07:00

Serves 1

4 oz. Pre-Cooked, cubed chicken breast
4 C. Romaine lettuce, chopped (or greens of choice)
4 Strawberries, washed and sliced
1/4 oz. (approx. 5) Chopped Walnuts
2 TBSP. Girard’s Fat Free Raspberry Dressing

Combine all ingredients in a medium salad bowl. Toss and enjoy!

Calories: 335.7
Protein: 41
Carbs: 22
Fat: 9.3
Ratios: 49-26-25

Spring is a great time for cleansing!

2009-03-22T17:49:00.000-07:00

According to holistic practitioners, spring is an ideal time to consider a body cleanse. Though there are many ways to cleanse the body, people often start with some of the most drastic and difficult cleanses instead of starting gently. If you’re considering a cleanse, start with your diet. Eating clean, easily digested foods that are high in fiber, will assist in digestion and help cleanse debris from your digestive tract.

One simple thing you can do to is squeeze half of a lemon into a glass of warm water and drink it first thing in the morning on an empty stomach about 30-60 minutes before a meal. This helps detoxify your liver, alkalize your body (by balancing your PH levels) and loosen mucous from your esophagus. You can also add the lemon to a cup of green tea for antioxidant benefits.

A sample cleansing nutrition plan would look like the following:

Sample Nutrition Program for Detoxification
Digestive Health and Alkalizing

BREAKFAST (Meal 1)
Oatmeal (or Brown Rice) 1/2 Cup
Almond or Rice Milk, Unsweetened, 4 Oz
Veggies, raw 1/2 Cup
Fruit, Orange, 1 Med

A.M. SNACK (Meal 2)
Rice Protein or Goat Milk Whey, 2 TBSP Dry Powder
Almond Milk, Unsweetened, 4 Oz
Udo’s Choice Oil Blend, 1 TBSP
Wheat Grass, 1 Shot or Tablets

LUNCH (Meal 3)
Green Lentils, 1/2 Cup
Vegetables, 1/2 Cup
Brown Rice, 1/2 Cup
Plain Yogurt, 1/2 Cup
This is good mixed together with a little garlic powder and cayenne pepper!

P.M. SNACK (Meal 4)
Rice Protein or Goat Milk Whey, 2 TBSP Dry Powder
Almond Milk, Unsweetened, 4 Oz
Udo’s Choice Oil Blend, 1 TBSP
Wheat Grass, 1 Shot or Tablets

DINNER (Meal 5)

White Fish, Wild, Not Farmed, 4 oz
Asparagus or Low Carb Veggie, 1/2 Cup
Salad, Romaine (or your choice), 2 Cups
Lemon Juice for salad, 1/2 Lemon

P.M. SNACK (Meal 6)
Apple, 1 Med

PLEASE NOTE: You should obtain permission from your physician before starting a new nutritional program. This sample is not prescriptive and is used as an example only!

Reasons you may want to start a detoxifying regimen:

1) You eat too may refined foods and sugar.
2) You eat excessive amounts of unhealthy, fatty or rich foods.
3) You are overeating and failing to chew food more than once or twice per mouthful.
4) You ingest food chemicals, pesticides, and are exposed to environmental toxins.
5) You regularly consume alcohol, caffeine, and nicotine.
6) You utilize prescription drugs, over-the-counter, and/or recreational drugs.
7) You lack fiber and whole foods in your diet.
8) You lack fresh fruits, vegetables, whole grains and legumes in your diet.
9) You eat too many different foods at a time and doing so over the course of many years causes a chronic breakdown in digestive function and health.

There are many alternative therapies that support optimal health and detoxification. Massage therapy helps stimulate lymphatic drainage and eliminate toxins. Dry skin brushing can also stimulate lymphatic drainage and can easily be performed at home with a natural vegetable bristle brush before showering. Exercise, sauna therapy, acupuncture, ionic foot cleansing and therapeutic showers are additional ways to eliminate toxins and improve your overall health. For more information and education about detoxification, please feel free to call or e-mail me for a consultation!

Featured recipe for February

2009-02-21T14:11:00.000-08:00

Chicken with Black Bean Salsa

Serves 4

1 lb. organic chicken breasts (3-4 Breasts)
1 Can Organic black beans, (DO NOT Drain juice from beans)
½ C. Organic salsa
1 Tsp. Minced Garlic (or more if desired)

In a medium size bowl, mix black beans, salsa and garlic, set aside. Place chicken in 13x9 inch pan sprayed with non-stick spray. Pour bean mixture over chicken. Bake at 350 degrees for 30-40 minutes until chicken is no longer pink. (Check at 30 minutes to prevent overcooking!)

Serve with Fat free sour cream if desired!

Per Serving:

Calories: 240.5
Protein: 32.5
Carbs: 18.75
Fat: 3.4
Ratios: 55-32-13

Benefits and Tips on Hiring a Qualified Personal Trainer

2009-02-21T13:45:00.000-08:00

Benefits of hiring a personal trainer:

1. Motivating Clients

One reason people benefit from a personal trainer is that they lack motivation to stick to a consistent exercise program. Certified personal trainers can provide education, structure and accountability, and help you to develop a lifestyle that encourages fitness and health.

2. Individualized programs

A professional trainer will work with you to plan a safe, efficient program that considers your needs and enables you to reach your fitness goals. If you have chronic health conditions, injuries or training goals (running a marathon, for example) the trainer will be able to plan your program according to your needs.

3. Time Efficiency

Trainers will help you focus on results and stop wasting your time with inefficient workouts. A personal trainer creates a personalized plan that will help you get maximum results in minimum time.

4. Sport Specific skills

If you participate in a particular sport, a personal trainer can help you improve your skills by showing you training techniques specific to your sport. The trainer will help you improve not only your strength and endurance, but your agility and mental focus.

5. Exercise for beginners

If you are an beginner to fitness, a personal trainer is the ultimate coach. A good trainer will introduce you to simple, effective routines and build your knowledge and confidence.

6. Breaking through plateaus

If you are stuck in the same routine and want to break out of a rut, a personal trainer is a great solution. A good personal trainer will jump start your motivation, nutrition and fitness routine.

7. Workout Safety

A personal trainer watches your form, monitors your progress and can provide objective feedback about your strengths and limitations. Most of us tend to ignore some of the signals our body provides. Some people either give up too soon or push through pain. Because a personal trainer can watch and critique what you are doing, they can help you safely and effectively perform your workout.

8. Working out at home

If you don't have interest in going to a gym and have a hard time knowing what to do with your home equipment, a personal trainer can create fitness programs you can perform safely in your own living room.

9. Lose Weight

The number one reason people hire personal trainers is to lose weight and get into shape. A trainer can keep you on track and help you realize your goals of fat loss and muscle building.

Tips in finding a qualified personal trainer:

1. Trainer should be certified by a nationally recognized organization such as American College of Exercise, American College of Sports Medicine or International Association of Sports Sciences. There are many more certifying agencies and it is important that the certifying company requires continuing education and re-certification. Having a degree in a related physical science or related medical field are an added bonus!

2. The trainer should have a current CPR certification.

3. A trainer will have references from other clients if requested.

4. Trainers should have liability insurance.

5. Trainers should have clear billing procedures, pricing and cancellation policies.
Are the trainer’s fees in line with their experience and education?

6. Does the trainer provide workouts in writing and explain the program?

7. Can the trainer provide nutritional education to help you reach your goals?

8. Can the trainer provide you accountability, goal planning and progress reports? Accountability and an effective tracking system are important to obtaining goals!

9. Do you feel comfortable with the trainer and feel that they are someone you get along with?

If yes to all the above, you’re on the right track to hiring a qualified personal trainer!

Announcing the Back on Track Fitness Challenge Winner

2009-01-18T14:51:00.000-08:00

Congratulations to Louise Wilson of Broomfield, Colorado for winning the Back on Track Fitness Challenge! The contest was final December 5th, 2008. It ran for a total of 16 weeks and had 9 participants.

Louise lost 15 pounds and 11 inches during the challenge! Whats her secret? She consistently followed her workout plan and kept a food journal!

Great job Louise!

Keeping a Food Journal for Successful Weight Loss

2009-01-18T14:27:00.000-08:00

One thing I've learned as a trainer and nutrition consultant is the importance of keeping a food journal. My clients will tell you that I border on "nagging" them about the importance of journaling, yet those who follow this advice are very successful at reaching their weight loss goals!

According to a recent study from Kaiser Permanente's Center for Health Research, keeping a food diary can double a person's weight loss results. The findings from one of the largest and longest running weight loss trials ever conducted, were published in the August 2008 issue of the American Journal of Preventive Medicine. The study tracked approximately 1,700 overweight or obese men and women across the country, at least 25 years of age. Participants were encouraged to keep a food journal as well as use such weight-loss maintenance strategies as calorie restriction, weekly group sessions and moderately intensive exercise. Participants that kept a food journal six or seven days a week during this six-month study lost an average of 18 lbs., compared with an average of 9 lbs. lost by non-diary keepers. Participants attended weekly group sessions that encouraged cutting back on calories and moderate exercise of 30 minutes per day. The participants also were encouraged to consume a low-fat, healthy diet rich in fruits and vegetables and to keep a daily food diary of what they ate.

The food diaries helped people to see where their extra calories were coming from, and helped them to recognize the hidden calories in foods. One of the biggest effects of the diary is that it can help people realize when they’re eating out of boredom or stress. Using the food journal is a great strategy that can help people be more conscious of what they are eating. It is also a valuable accountability tool when working with their trainer or health professional!

Quick and Easy Breakfast!

2009-01-18T14:15:00.000-08:00

Peanut Butter Banana Protein Shake

1 Scoop Vanilla Whey Protein Powder
½ Banana
¼ C. Old Fashioned Oats
1 Tsp. Organic Peanut Butter
½ C. Non-Fat Milk, or ½ C. Unsweetened Vanilla Soy Milk
½ C. Water (add additional ½ C. if not using Milk or Soy)
1 C. Ice

Mix all ingredients in blender until smooth. Serves 1.

With Non-Fat Milk
Calories: 334

Protein: 31
Carbs: 39

Fat: 6

37-47-16

This recipe makes a great breakfast or pre/post workout shake!

Pumpkin Pie Bars

2008-10-23T19:20:00.000-07:00

Serves: 16 Bars

1 c. Low-fat Graham Cracker crumbs (crumbs can be made in food processor)
*Note: Gluten Free Graham cracker crumbs work great! Try “Out of the Breadbox” brand!
2 Tbsp, Land-O-Lakes light butter, melted (or substitute with brand of choice)
4 Egg whites
15 oz. can solid pumpkin
14 oz. can fat free sweetened condensed milk (not evaporated!)
1 Tsp. pure vanilla extract
2 Tsp. pumpkin pie spice
½ Tsp. salt
½ C. fat-free whipped topping

Preheat oven to 425º. Spray an 8 x 8 inch baking dish with non-stick cooking spray. Combine graham cracker crumbs with melted butter and mix well. The crumbs should almost stick together. Pour the mixture into baking dish. Press into a crust, using waxed paper.

In a large bowl, mix egg whites, pumpkin, condensed milk, vanilla, pie spice and salt until well combined. Pour mixture over crust and bake 15 minutes. Reduce heat to 350º and bake an additional 30-35 minutes or until a knife inserted in the center comes out clean. Cool, then slice bars. Serve with ½ TBSP fat-free whipped topping on each piece.

Calories: 117
Protein: 3
Carbs: 21
Fat: 2

Ratios: 10-74-16

Black Bean and Pollo Soup

2008-10-23T19:02:00.000-07:00

Serves: 6, 1 1/3 Cup Servings

1 C. Refried Black Beans *
1 C. Organic Chicken Broth
1 C. Organic Pace Picante Sauce, mild or medium depending on preference
1 C. Water
1 C. Canned Black Beans, Rinsed *
1 C. (Approx. 6 ounces) Cooked Chicken Breast, cut into bite sized pieces
1 C. Frozen Corn
1, 4 oz. can diced green chilies
1 C. Kraft Free (Fat Free) Shredded Cheese (You can substitute low fat cheese if desired!)

*Replace the refried black beans and canned black beans with pinto bean products if desired!

Combine refried beans, chicken broth, salsa and water in a large soup pot. Stir over medium heat until smooth and it begins to gently boil. (Watch the heat, the refried beans can burn easily!) Add remaining ingredients, cooking over medium heat. Stir occasionally until heated through and cheese is melted. This recipe is awesome with extra lean ground turkey or extra lean ground beef instead of chicken! Make this and freeze ahead in a large freezer bag for an easy meal!

Calories: 200
Protein: 21
Carbs: 25
Fat: 1.8

Ratios: 41-51-8

Create strategies to overcome self-defeating behaviors!

2008-10-23T17:55:00.000-07:00

Overcoming obstacles can be difficult when we continue to fall into old behavior patterns. It’s important to create a strategy to overcome our self-defeating behaviors. One of the most common issues I face as a nutrition consultant is the excuses people use to fall into the old behaviors. I ate a candy bar this morning so I gave myself permission to eat unhealthy all day. This behavior then compounds into a bad week, month, etc. The excuse that “I’ll start eating healthy next Monday, or after the New Year” sets you up for constant failure.

Our choices can be challenged on a daily basis. Successful strategies that help overcome old habits can include:

1) Writing out goals.
*The goals should be specific, realistic and attainable. It’s not reasonable or healthy to set a weight loss goal of 5 pounds a week. Make the goal 1-2 pounds per week and set up a system to reward yourself that is unrelated to food.

2) Make a plan
*Plan time on your calendar for daily exercise. Plan out the specific type of exercise you will do.
*Plan time to prepare food for the next day. Prepare foods for the week and freeze meals for convenience.
*Remove tempting foods from the home. Engage your family for support.

3) Define your self-defeating behavior and excuses.
*Write them out and review them on a regular basis to be more conscious of when you’re falling into the behavior.

4) Be conscious to catch yourself doing this behavior, observe what triggers it.
*Journal your thoughts and feelings daily.

5) Develop and practice alternatives to the behavior. Create three solutions. Examples of solutions could look like this:
*I will call my accountability coach or workout partner for support.
*When I am afraid of failure, I will focus on the positive changes that I have made and not make excuses to fall back into the past behavior.
*I will spend time in prayer and meditation regarding my struggle.
*I will log everything that goes into my mouth to track my eating habits.

A lapse in behavior (backsliding) can be frustrating. Continue to review your strategies and take charge of the situation. Having accountability with someone is a very powerful tool in being successful and can help you get back on track again!

April's Most Requested Recipe!

2008-09-21T14:25:00.001-07:00

Chocolate Chip Granola Bars

Serves: 24

Ingredients:

1/2 C. Peanut Butter or Almond Butter
3/4 C. Real Maple Syrup mixed with 4 TBSP Oat Flour (**See note below)
2 TBSP Honey
1 Egg
1 Tsp Vanilla
1 C. Oat Flour (**See note below)
1 Tsp Cinnamon
1/2 Tsp Baking Powder
1/4 Tsp Salt
1 1/2 C. Oats
1 1/2 C. Rice Crispy Cereal
1 C. Unsweetened Coconut
1 C. Chocolate Chips

**Please note that whole wheat flour can be substituted for oat flour.

INSTRUCTIONS:

Preheat oven to 350 degrees. Combine nut butter, maple syrup mixed with the 4 TBSP oat flour, honey, egg and vanilla in a large bowl until well combined. Add 1 C.Oat Flour, cinnamon, baking powder and salt. Mix well. Add Oats, Rice Crispies, Coconut,and Chocolate Chips. Mix until well combined and dry ingredients are well coated. Spray a 13 x 9 inch pan with non-stick cooking spray. Pour granola bar mixture into pan and press down with a piece of wax paper until evenly distributed in the pan. Bake for 15-25 minutes until light golden brown. Baking time can vary so check at 15 minutes and every 2 minutes thereafter. If you desire a chewier granola bar, remove from the oven at 15-18 minutes. Cut into 24 rectangles. The bars freeze great and can be stored in the freezer for 2-3 months.

PER SERVING:

CALOIRES: 151
PROTEIN (g): 3.6
CARBS (g): 21
FATS (g): 6.5
RATIOS: 10-53-37

Protection from Colds and Flu

2008-09-21T14:11:00.000-07:00

Is it germs or the state of your health that leads to disease? Actually it can be both. Lowered resistance can result from compromised immunity, poor diet, lack of exercise, stress, and inadequate sleep. These factors influence our vulnerability to viruses and germs. Additionally, the sugar in your food and drinks decreases the number of white blood cells and weakens their ability to fight germs. (Refer to the previous blogspot article!) Deficiency of nutrients such as protein, vitamins A and C, and zinc also plays a role. Taking nutritional and herbal supplements may be effective in protecting your body from being vulnerable the foreign invaders.

In the prevention of most illnesses, it's important to eat a wholesome and balanced diet, get regular exercise and proper sleep, and learn to deal healthfully with daily challenges.

Basic preventative tips include:

*Avoiding excess sugar, alcohol, and chemicals in your diet as these can weaken immune system. *Take a basic multivitamin/mineral appropriate for your gender. (Men and post menopausal women don’t need iron.)
*Take additional vitamin C, at least 1000 mg twice daily.
*Consider taking maitaki or reishitaki mushroom extracts a couple times daily between meals.
*Stay hydrated with water, fresh juices and hot herbal teas.
*Exercise to sweat if your energy is sufficient and there is no fever present. Try the sauna or steam room as the increase in body heat may stimulate your immune activity.
*Get adequate sleep!
*Wash your hands FREQUENTLY during the day to protect yourself.
*Minimize your exposure to those people who are ill and be careful about the spreading germs.

Herbals and immune supporters that may protect you from getting colds and flus include:

*Echinacea has a great range of activity against viruses, bacteria, fungi and protozoa. Echinacea boosts the immune defenses in various number of ways.
1) It strengthens the body's local defenses by use of a substance (echinacein) that deactivates germs' tissue-dissolving enzyme. This prevents germs from spreading and infecting other body tissues.
2) A study in Infection and Immunology showed that Echinacea stimulated production of white blood cells and phagocytes, and increased macrophage germ-killing activity. (Remember, we need the phagocytes to consume the germs and viruses!)
3) A University of Munich study demonstrated that Echinacea boosted production of infection-fighting T-lymphocytes up to 30% more than standard immune supportive drugs. In Germany Echinacea is used to treat flu, colds, bronchitis, tonsillitis, ear infections and whooping cough. Echinacea root extracts are believed to boost interferon levels, vital to our body's defenses. Echinacea is recommended to be used for short periods of time not to exceed 8 successive weeks. It is best taken as liquid extract or in capsules.

*Garlic is the one of the best example of an herbal wonder drug for fighting infections. Garlic contains several anti-microbial compounds including allicin, one of nature's strongest broad-spectrum antibiotics. Garlic's anti-bacterial activity has been proven against Bacillus, Brucella, Citrobacter, E. Coli, Hafnia, Klebsiella, Salmonella typhi, Shigella, Vibrio cholerae, and various forms of Staph and Strep. Garlic is most active in raw form as a food or a fresh-pressed juice. A few cloves may be juiced along with carrots to make the medicine go down easy. Or it can be taken in capsules, (Kyolic is a great brand!) 2 to 3 per day as preventative, or 2 to 3, three times daily for acute situations.

*Astragalus is a very versatile and potent immune strengthener. Astragalus builds up the body's vitality, prevents and speeds the infection's departure. This is a commonly used herb in Chinese medicine and is part of many immune-supporting formulas. Astragalus can be found in extracts, or capsules.

*Black Elderberry has been used as a remedy for flu, cough, colds, and upper respiratory infections for over 2500 years. Recent studies demonstrate Black Elderberry's effectiveness against all strains of influenza virus. An enzyme present in Black Elderberry (neuraminidase) inhibits the virus from piercing the cell membrane and entering the cells Black Elderberry is most effective in either a syrup form or in lozenges and is found in children’s and adult formulations at most health food stores.

Note: This information is for educational purposes only and is not intended to diagnose or treat any illness or disease

Avoid Sugar to Improve Immune Function!

2008-09-21T13:17:00.000-07:00

Diets high in sugar have been linked to health problems including diabetes, hypoglycemia, asthma, candida infections, headaches, intestinal gas, inflammatory bowel disease, chronic constipation, obesity and tooth decay.

Eating sugar affects cancer as well. Elevated insulin levels slow the release of growth hormones, which in turn reduces white blood cell production and promotes tumor growth. Insulin, the hormone that lowers blood glucose, in excess will send a message to our cells to grow! This is great for healthy cells, but not so great for the cancer cells. One of the goals in our food choices should be to avoid the dramatic spikes in blood sugar, with the correlating spike in insulin. Referring to glycemic index information can assist in making informed, lower GI food choices. (http://www.nutritiondata.com/topics/glycemic-index)

High sugar diets also increase production of secondary bile acids. These carcinogenic compounds contribute to a toxic GI environment and have been linked to colorectal cancer. Reducing sugar in our diets is a very positive step towards fighting cancer.

Let’s take a look at what sugar does to our immune system. Neutrophils are a type of white blood cell that phagocytize (eats) any viruses, bacteria, cancer etc. that is present in your body. In order to swallow these invaders efficiently, these white blood cells need vitamin C to be inside the cell. To the white blood cells, the vitamin C and sugar look similar in structure. If there’s a lot of sugar in your system, it will compete with the vitamin C for entry into the white blood cell. The more glucose that goes into the cell, the less vitamin C that enters, so the phagocytic ability of the cell weakens. The average white blood cell can gobble up about 14 germs in an hour. When the body is exposed to 100g of sugar (about 3.5 ounces), the number of germs per hour falls to 1.4 and stays that way for two hours. Tackling sugar overload is something that is important to boost the immune system. According the U.S. Department of Agriculture, a safe amount of sugar is about 40g (1.5 ounces) per day. If you can reduce your intake, you can dramatically improve your health and improve the way your immune system functions.

Fitness Elements feature recipe for August

2008-08-23T13:01:00.000-07:00

April’s Salsa

Serves 6, ¼ C. servings

2 C. (or one small package) grape tomatoes (Roma tomatoes work well too!)
¼ C. white onion
¾ C. cilantro, loosely packed
1 – 1 ½ jalapeno, with stem removed
1 TBSP fresh lemon juice
Dash sea salt

**Use organic ingredients when possible!

In a blender or vita-mix add all the ingredients. Blend to desired consistency, stopping to stir as needed.

Calories: 27.5
Protein: 1.2
Carbs: 6.1
Fat: .3
Ratios: 3-88-9

Daily planning for nutritional success

2008-08-23T10:37:00.000-07:00

We need to approach our health in the same way we approach a job. Healthy eating requires some planning and it's important to schedule time to make meal plans and a grocery list. Meal planning helps you to stick to your grocery list and prevents purchasing unhealthy products. Keep 5-7 recipes (on index cards) in your purse for times when you need to grab a quick fix at the grocery store! Shop for healthy foods staying on the outside perimeter of the grocery store. Websites like http://www.cookinglight.com/ offer wonderful options for healthy family recipes.

Plan your daily menu the night before. Get food ready the night before, packing it in a small cooler the next morning, taking it with you to work or in the car while on daily errands. It takes about 15 minutes a night to get food prepared and packed. Using a PDA, computer, food journal, etc. to record meals can help you stay on track and will reflect your hard work and progress.

If you frequently eat out, look at the menus and nutritional information on the internet and make a choice in advance. Keep the nutritional printouts in a notebook in your car or briefcase so you can access them as needed. Often restaurant servings are twice the portion needed and half of your order can be saved for another meal. Planning in advance helps you to feel in control and will give you the confidence needed to stay on track!

Keeping blood sugar under control is helpful for energy and weight maintenance

2008-08-23T10:24:00.000-07:00

Keeping your blood sugar balanced is probably the most important factor in maintaining even energy levels and weight. The level of glucose in your blood determines your appetite. When the levels drop, you feel hungry. The glucose in your bloodstream is available to your cells to make energy. When levels are too high, the body converts excess glycogen (a short term fuel store mainly in liver and muscle cells) or fat, to our long term energy reserve. When blood glucose levels are too low, we experience symptoms including fatigue, poor concentration, irritability, nervousness, depression, sweating, headaches, and digestive problems. An estimated three in every ten people have impaired ability to keep their blood sugar levels even. They may go too high, and then drop too low. The result, over the years, is that people become increasingly overweight and lethargic. But if you can control your blood sugar levels, the result is even weight and constant energy.

Source:
Holford, Patrick. The New Optimum Nutrition Bible. 2005. Crossing Press, Berkeley, CA

Peach and Berry Cobbler

2008-07-09T15:59:00.000-07:00

4 cups peeled and sliced organic peaches (about 5-6 medium peaches)
1 cup fresh or frozen organic blueberries or raspberries
3 TBSP organic real maple syrup
2 ½ TBSP Cornstarch

Topping:
½ cup old fashioned oats (go to Bobsredmill.com for gluten free oats!)
1/3 cup oat flour (you can substitute whole wheat pastry flour if desired)
½ cup packed brown sugar
¼ tsp. ground cinnamon
¼ cup Butter or Smart Balance Butter Spread with Omega-3

In a medium bowl, mix peaches and blueberries. In a small bowl or measuring cup, mix the maple syrup and cornstarch until smooth. Blend the syrup/cornstarch mixture gently into the fruit. Spray a 8x8 inch pan with non-stick spray. Place fruit mixture into the 8x8 pan.

In a separate medium bowl, combine the topping ingredients until well mixed and crumbly. (You can use a fork, pastry blender or your hands. It works best if you use your hands!) Sprinkle topping evenly over fruit mixture and bake at 375 º for 30-35 minutes until fruit is tender and the topping is golden.

Serves 6
Calories: 232
Protein: 2.5
Carbs: 39.66
Fat: 7.1
Ratios: 28-68-3

Is Organic food really better?

2008-07-09T15:45:00.000-07:00

Current farming practices and increasing industrialization in meat, poultry, fish and dairy products now account for between 60-80% of the pesticide residue and organo-chlorine chemical residues in the American diet. Chemicals like PCB and Dioxin have been shown to be potent immune system poisins. Of the pesticide residues, only about 10% comes from vegetables, fruits and grains.

Organically grown produce has been show to have up to three times more minerals and trace elements than commercial produce. Beneficial plant chemicals called phytochemicals are higher in organic produce. Many phytochemicals have been linked to reducing cancer. One major study performed at Rutger’s University found that organic produce had an average of 83% more nutrients in it.

Healthy reasons to eat organic foods:

•Fewer herbicide and insecticide residues
•Fewer fungicide residues
•Fewer toxic metals
•Fewer toxic nitrates
•More essential and trace minerals
•Organic meats do not contain hormones. Organic cows are not given hormones to increase milk production. Free range refers to meat, poultry and eggs produced with the “freedom” of the range and are not given growth stimulants or hormones.

Commercial foods with the highest levels of pesticide residues:

•Fruits
Pears
Apples
Strawberries
Raisins
•Nuts and Seeds
Peanuts
•Vegetables
Potatoes
Cucumbers
Celery
Green Bell Peppers
Collards
Spinach (Fresh)
Summer Squash

•Grains
Most are relatively safe

Pesticide residue data is from “Diet for a Poisoned Planet” by David Steinman.

Creatine and Strength Improvements

2008-07-09T15:30:00.000-07:00

Does creatine increase strength? Many athletes believe that they experience strength improvements as a result of creatine supplementation. Long term creatine or creatine containing supplements have been reported to promote greater gains in strength, sprint performance and fat free body mass during training in comparison to paired controls. Consequently, creatine has become one of the most popular nutritional supplements marketed to athletes. (5) First, we will examine what creatine is, and how it is used in the body.

Creatine is an amino acid, like the building blocks that make up proteins. Creatine in the form of phosphocreatine (creatine phosphate) is an important store of energy in muscle cells. During intense exercise, phosphocreatine is broken down to creatine and phosphate, and the energy released is used to regenerate ATP (adenosine triphosphate), the primary source of cellular energy. It is believed that extra creatine in the muscle may increase the rate of regeneration of phosphocreatine. Creatine also helps dissipate the lactic acid that builds up in muscles during intense exercise. (4) This could mean that an athlete should experience less fatigue in training or in sports competitions.

Creatine is advertised as an ergogenic aid. Ergogenics are substances that may or are perceived to enhance performance through improved strength, speed, response time or endurance of an athlete. According to current theory, creatine supplementation increases the bioavailability of phosphocreatine (PCR) in skeletal muscle cells. This increase is thought to enhance muscle performance in two ways. First, more available PCR allows faster re-synthesis of ATP to provide energy for brief, high intensity exercise, like sprinting, jumping, or weight lifting. Second, PCR buffers the intracellular hydrogen ions associated with lactate production and muscle fatigue during exercise. Therefore, creatine supplementation may provide an ergogenic effect by increasing the force of muscular contraction. (1)

In studies conducted for supplementation strategies, the largest improvements in performance appear to be found in persons with the largest increases in muscle creatine concentration. This suggests that an ergogenic effect of creatine ingestion on metabolism and performance during exercise and recovery may critically depend on the extent of muscle creatine uptake during ingestion. It also points to the importance of maximizing tissue creatine uptake when attempting to increase exercise performance via creatine ingestion. (2)

Creatine has been used as a nutritional supplement for over ten years. Along with the ergogenic (strength) studies that have been conducted on the side effects of creatine supplementation, as well as the long-term creatine supplementation kidney functions. It is common to hear reports from athletes regarding muscle cramping or strains while supplementing with creatine. Diarrhea and gastrointestinal pain have also been reported. On average, supplementation includes 1-2 grams of creatine daily. It may be reasonable to assume that a loading dose of 20 grams daily for 5 days is excessive for some people’s digestive systems. There has also been concern that the water retention resulting from creatine supplementation can increase the risk of dehydration due to fluid shifts into the skeletal muscle cells. While this has not been proven, most manufacturers advise proper hydration while taking creatine to reduce this risk. Subjective reports and two published reports of kidney dysfunction in subjects taking creatine have raised concern about the effects of creatine supplementation on the kidneys. Short-term (5-day) creatine supplementation does not appear to impair kidney function in the healthy kidney function. However, supplementation greatly increases the urinary creatine excretion rate, as much as 90-fold during the loading phase and whether this has long-term adverse effects is unclear. Currently, creatine supplementation should not be used by people with pre-existing kidney disease or by those who have diabetes. (3)

The studies do indicate that you can get bigger stores of creatine and phosphate into muscles. It also shows that it enhances performance and generates more power output during intense exercise. Long-term creatine supplementation produces greater gains in strength and performance and may increase lean body mass. Depending on your athletic goals, you should research the benefits and possible side effects of creatine before starting a supplementation regimen.

References:
(1) Armsey Jr., M.D., Thomas D.; Green, M.D., Gary A.; (June 1997). Nutrition Supplements: Science vs. Hype. The Physician and Sportsmedicine – Vol. 25, No. 6.
(2) Casey, Anna; Greenhalf, Paul L. (Aug. 2000). Does Dietary Creatine Supplementation Play a Role in Skeletal Muscle Metabolism and Performance? American Journal of Clinical Nutrition – Vol. 72, No. 2, 6075 – 6175.
(3) Juhn, D.O., Mark S. (May 1999). Oral Creatine Supplementation. The Physician and Sportsmedicine. – Vol. 27, No. 5.
(4) Eichner, M.D., E. Randy. (April 1997). Ergogenic Aids: What Athletes Are Using and Why. The Physician and Sportsmedicine. – Vol. 25, No. 4.
(5) Kreider, Richard B. (April 1998). Creatine Supplementation: Analysis of Ergogenic Value, Medical Safety, and Concerns. Journal of Exercise Physiology. Vol. 1, No. 1.

Barbecued Pork Tenderloin

2008-05-08T11:31:00.000-07:00

1/2 C. brewed coffee
3 Tbsp. cider vinegar, reserve 1 Tbsp.
1 Tbsp. dijon mustard
1 Tbsp. dark molasses
2 (1 lb each) free range, organic pork tenderloins
1 Tbsp. sugar
1 Tbsp. paprika
1 Tbsp. coarse ground black pepper
1 1/2 Tsp. sea or kosher salt
1/4 C. barbecue sauce

Combine coffee, 2 Tbsp vinegar, mustard and molasses in a large, ziploc plastic bag, add pork. Seal and marinate in refrigerator for 2 to 12 hours, turning the bag occasionally. Remove pork from bag, discard marinade. (You can also prepare the marinade in advance in the bag, add the pork and freeze until ready to use.)

In the meantime, combine the sugar, paprika, pepper and salt. Rub over the pork. Let stand at room temperature for 15 minutes.

Prepare grill by spraying with non-stick cooking spray. After spraying, heat the grill at medium-low heat. Combine the barbecue sauce with the remaining Tbsp. of cider vinegar, set aside. Place the pork on the grill rack and grill for approximately 30 minutes or until thermometer registers 160-170 degrees. Turn at approximately 7 minutes intervals so the pork cooks evenly. Baste the pork with the barbecue sauce during the last 5 minutes of cooking. Once pork is cooked to desired temperature (160 for med., 170 for well), place on a platter. Cover with foil and let stand for 5 minutes. Serves 8.

Per Serving:
Calories: 220.88
Protein: 32
Carbs: 8.38
Fat: 5.61
Ratios: 60-16-24

Effective ways to lose weight and get it under control!

2008-05-08T11:16:00.000-07:00

1) Eat the right kinds of carbohydrates to achieve a better blood sugar balance. This means selecting foods that have little effect on raising blood sugar levels, such as fresh vegetables, beans, lentils, whole grains and fish. You should also avoid refined foods, fruit juices and other sugary sweet foods. The best single measure of a foods effect on your blood sugar and weight is the GL of a food. Try to limit your carbohydrate intake to no more than 40 GL points per day. For more information, check out http://www.glycemicindex.com/

2) Fiber helps to reduce blood sugar surges. For snacks, eat oats or rice bran crackers with nut butter or low fat cheese. Legumes, root vegetables, and whole grains are also good. Remember to control your complex carbohydrate intake. Other foods that help normalize blood sugar includes berries, brewers yeast, low-fat dairy products, egg yolks, fish, garlic, kelp, soybeans, vegetables and spirulina. Fiber also helps to improves glucose metabolism, lowers cholesterol and triglyceride levels, and promotes weight loss.

3) Eat only low GL carbohydrates and eat them with protein rich foods. This reduces hunger as well as your tendency to store fat. This means eating chicken with rice, beans with rice, etc.

4) Increase the amount of essential fats you eat, but keep down your saturated-fat intake. The right amount of essential fats actually helps your body burn fat. One of the greatest myths regarding weight control is that “a calorie is a calorie”. This is false. A calorie of saturated fat has a very different outcome from a calorie of an essential fat that is used by the brain immune system, skin, hormone system and cardiovascular system. Omega-3 essential fats, principally from fish and flaxseeds counteract some of the negative effects of insulin resistance. Dieting strategies that incorporate significant amounts of omega-3 fats help promote weight loss. This means eating a 4 oz serving of fish three times a week and a tablespoon of flaxseed a day. You could also supplement Omega-3 fats daily. You should reduce your intake of high-fat dairy products and red meat.

5) Cut down on stimulants such as coffee, tea, chocolate, alcohol and cigarettes. Sugar and refined carbohydrates aren’t the only substances that disturb blood sugar control. Stimulants affect both energy and weight control. This means minimizing alcohol and caffeine intake.

6) Eat three meals a day, especially breakfast and along couple of snack meals. Snacks are a big no-no on many diets that try to curb people’s eating patterns by focusing on consuming fewer calories. Yet, one of the most effective ways to stabilize blood sugar and control weight and appetite is to eat the right kind of foods little and often. The easiest way keep you blood sugar level is to have three meals a day, never miss breakfast, and have a mid-morning and mid-afternoon fruit snack with some almonds or lean protein. It shouldn’t be just any fruit. Apples, pears and berries have a much lower glycemic load than other fruit, and, if you eat them with a portion of almonds, your blood sugar won’t spike.

Keeping your blood sugar balanced is probably the most important factor in maintaining even energy levels and weight control. The level of glucose in your blood determines your appetite. When the levels drop, you feel hungry. The glucose in your bloodstream is available to your cells to make energy. When levels are too high, the body converts excess glycogen (a short term fuel store mainly in liver and muscle cells) or fat, to our long term energy reserve. When blood glucose levels are too low, we can experience symptoms including fatigue, headaches, poor concentration, irritability, nervousness, depression, sweating, and digestive problems. It is estimated that three in every ten people have an impaired ability to keep their blood sugar levels even. They may go too high, and then drop too low. The result, over the years, is that people become increasingly overweight and lethargic. But if you can control your blood sugar levels, the result is even weight and constant energy.

Holford, Patrick. The New Optimum Nutrition Bible. 2005. Crossing Press, Berkeley, CA
Balch, Phyllis A. CNC. Prescription for Nutritional Healing. 2006. Penguin Books, New York, NY

Fiber Sources for Optimal Health

2008-05-08T11:02:00.000-07:00

Health professionals agree that we should eat at a high fiber diet. (Optimally 20-35 grams per day.) The most beneficial fiber sources appear to come from whole-grain breakfast cereals like oatmeal and oat bran. Sources of soluble fiber include flax, beans, apples, peas, oatmeal, oat bran, berries, apples, and some nuts (almonds and Brazil nuts) and seeds. Pectin is one type of soluble fiber.

Insoluble fiber is what we usually think of when we think “fiber” or “roughage”. Wheat bran, vegetables, nuts, and seeds are examples of sources of insoluble fiber. Insoluble fiber does not break down easily in the body and provides bulk in the colon. Insoluble fiber tends to increase the “speed of transit” through our digestive systems, and increases regularity of bowel movements. Cellulose, the main constituent of plant cell walls, is the principle type of insoluble dietary fiber. It is important that you include a variety of different fiber into your daily diet.

Feature Recipe for April

2008-03-31T12:49:00.000-07:00

Banana Carrot Muffins
Serves: 12

¾ C. Wheat Pastry Flour
¾ C. Oat Bran Cereal (Bobs Red Mill)
½ C. Brown Sugar
1 tsp Baking Powder
1 tsp Cinnamon
½ tsp Baking Soda
½ tsp vanilla
½ cup shredded carrots
1/3 C. Mashed ripe Banana
½ C. plain nonfat yogurt
1 egg
2 Tbsp. canola or walnut oil

Mix together dry ingredients. Mix liquid ingredients (and bananas) in separate bowl. Combine the two mixtures and stir just until moist. Fold in carrots. Lightly spray muffin tin with non-stick spray. Bake at 400 degrees for 10-12 minutes or until inserted toothpick comes out clean. These freeze well!

Calories: 115
Protein: 3.5
Carbs: 22
Fat: 3.5

Benefits of Interval Training

2008-03-31T12:08:00.001-07:00

Interval training is best described as incorporating higher intensity exercise with lower intensity ones. This method helps stimulate and speed the metabolism. Intervals can be applied to any form of cardiovascular exercise and can be a very effective way to increase sports performance, lose weight faster and make workouts more enjoyable.

Benefits include:

*More calories are burned in a shorter amount of time
*Intervals offer more variety and less boredom
*Improves neuromuscular coordination
*Performing intervals allows for better trained slow and fast-twitch muscles *Increases tolerance for lactic-acid buildup
*Increases aerobic and anaerobic threshold (aerobic capacity)
*Improves the ability for the body to use fat as fuel

Always warm up for 5-10 minutes before starting an interval workout. An example of interval training: Walk at a comfortable pace for 1 minute, then, while maintaining constant speed, increase intensity for 1 minute by adding resistance or speed. Repeat this cycle for 30 minutes. Interval training can be safely performed 2-3 times a week. Allow 1-2 days to recover between interval days.

Food Storage Tips

2008-03-30T20:07:00.000-07:00

*Fruits and vegetables should be handled with the preservation of nutrients in mind as nutrients are volatile. Vitamins and minerals will be lost when produce is exposed to light, air, moisture and heat. Also, nutritional value declines after harvesting.

*Ripe fruits and vegetables should be refrigerated with the exception of bananas, potatoes, tomatoes, and dry onions.

*Produce should be stored at temperatures of 40-45º unless otherwise specified.

*The humidity should be 80-90 % for refrigerated produce.

*Lettuces, greens and other produce that lose moisture quickly should be stored in containers. Do not allow water to collect at the bottom of the containers. Most other fruits and vegetables should be kept dry to prevent spoiling from excess moisture.

*Wrap fresh herbs in damp paper or cloth and store at 35 - 45º. The wrapped herbs can be stored in plastic bags to prevent wilting.

*Do not peel, trim or wash produce until you are ready to use it. The only exception is to trim the tops of carrots, beets, radishes and turnips because the leaves absorb nutrients from the root and increase the loss of moisture.

*Fruits and vegetables that need additional ripening should be stored at room temperature between 65 - 70º. Once ripe, it should be refrigerated to prevent over-ripening.

*Keep apples, bananas, melons and avocados separately from other produce because the emit ethylene gas which accelerates ripening and spoilage.

*Don’t wash vegetables until you are ready to use them.

*Root vegetables: use a natural bristle vegetable scrubber to remove soil and dust. Scrub finely in cold water but don’t remove the nutritious skin.

*Leafy greens: soak in cold water several seconds before quickly washing with cold water to remove sand and soil.

*Sea vegetables: rinse with cold water two to three times. In most cases, it is good to soak in cold water for several minutes. Do not soak arame, it loses flavor and nutrients. Instead of rinsing kombu, wipe clean with a damp cloth.

Eating to Prevent Cancer

2008-03-30T19:18:00.000-07:00

A person’s lifestyle and dietary habits can have a direct influence in the risk of developing cancer. Incorporating foods into your nutritional program that are “chemopreventive” is an important way to nutritionally arm yourself and help prevent cancer. According to J. Robert Hatherill, Ph.D., author of Eat to Beat Cancer, these foods have been called the Super Eight Food groups:

Onion Group – onion, garlic and asparagus
Cruciferous Group – broccoli, cauliflower and cabbage
Nuts and Seeds – pumpkin seeds, sesame seeds and walnuts
Grass Group – oats, corn, rice and wheat
Legume – soybeans, tofu, peas, green and wax beans
Fruit – berries, citrus fruits
Solanace Groups – tomatoes and potatoes
Umbelliferous Group – Carrots and celery

Meat, poultry, fish and dairy now account for between 60-80% of the pesticide and organo-chlorine chemical residues in the American diet. (Potent immune system poisons such as PCB and dioxin.) Purchase organic, free range meat and eggs free from antibiotics, hormones and growth stimulants. Never eat organ meats like liver and kidney.

Most of us have heard of the importance of dietary fiber in our diets, yet many of us are still fiber deficient. Fiber binds up toxic bile acids, which some believe can attribute to some cancers. It dilutes intestinal contents and reduces the formation of more toxic secondary bile acids. Dietary fiber has been shown to inhibit intestinal tumors.

The way food is prepared can have an impact on the amount of cancer-producing chemicals that are formed in foods. The recommended method of cooking to prevent chemicals forming in food is steaming, poaching, light oven broiling, low temperature roasting, baking or light boiling. Avoid charbroiled, fried foods and foods subjected to high cooking temperatures.

What you eat is a major deterrent for diseases such as cancer and heart disease, which are the most common causes of pre-mature deaths. It is important to purchase foods free of chemicals and additives. Organic produce contains more phytochemicals, which play a role in preventing disease. It has been shown to contain up to five times more minerals and trace elements than commercial produce. There are fewer herbicides, insecticide and fungicide residues as well as fewer toxic metals and nitrates in organic produce.

Educating yourself is the first step in cancer prevention. Utilizing resources such as Center for Science in the Public Interest, Americans for Safe Food and International Food Information Council will assist in further education on food safety.

Feature Recipe

2008-03-04T09:37:00.000-08:00

Crock Pot Chicken Soft Taco

1 1/2 Lbs. frozen, boneless, skinless chicken breasts
1 (14.5 oz) can Rotel diced tomatoes and green chilies
1 pkg. taco seasoning mix, low-sodium
Place frozen chicken breasts in the crock pot. In a small bowl, mix the Rotel and taco seasoning mix. Pour over chicken breasts. Cook in crock pot on low for 6-8 hours. Shred with a fork if necessary. Serve in corn tortillas with lettuce, tomatoes and salsa.

Recipe details: (Chicken mixture only.)
Cal: 100
Prot:18
Carb:2
Fat: 2.5
Macronutrient Ratios: 70-8-22
Each serving = 1/2 C. of chicken mixture. Serves 6.

Green Clean

2008-03-04T09:34:00.000-08:00

Because our skin is the largest organ our body possess, we should take special notice of how we care for it. Most household cleaning agents contain carcinogenic chemicals that wreak havoc on our immune systems. Slowly phasing out toxic cleaners is important for your health and the environment. Try making one “green” cleaner each time you run out of something.

Websites like ecocycle.org are great resources for non-toxic cleaning alternatives. Go ahead and try it!

Window Cleaner
Place 1 Qt. warm water into a spray bottle. Mix in 4 Tbsp. Lemon scented ammonia. Spray on surface and wipe dry.

Check out http://www.ecocycle.org/hazwaste/recipes.cfm for more info!

Spring Cleaning

2008-03-04T09:33:00.000-08:00

Spring is a great time to start a cleanse. There are many benefits to cleansing including detoxification, renewed energy, improved digestion and mental clarity.

Cleansing with the seasons is a highlighted in Dr. Elson Haas’ book The New Detox Diet. An optimal spring cleanse starts March 10th through April 1st. Be sure to check with your doctor before starting a cleanse or detoxification program! You can safely incorporate two tablespoons of fresh lemon juice into a glass of water first thing in the morning to promote liver detoxification.

Great resources for detoxification:

· The New Detox Diet by Elson Hass, M.D.
· Natural Detoxification by Jacqueline Krohn, M.D.

Holistic Cooking Corner

2008-03-04T09:28:00.000-08:00

Spices and Digestive Health

The common culinary herbs and spices found in your kitchen spice rack not only add flavor to foods but also have considerable medicinal uses. Most herbs stimulate and aid in digestion along with preventing and relieving gas. The kitchen spices can be thought of as a safe, natural alternative to the synthetic drugs found in the medicine cabinet.

Some herbs that aid in digestion:
Basil – used as a tea for indigestion.
Cayenne – use for indigestion.
Cinnamon – use for indigestion and gas.
Cloves – improves digestion.
Cumin – prevents and relieves gas. Aids in the digestion of beans.
Ginger – used for indigestion and is of great benefit to the stomach.

Try adding these spices to your favorite dishes as a preventative to antacid use!

Health and Sports Benefits of Yoga

2008-03-04T09:24:00.000-08:00

Yoga co-ordinates respiratory movements with postures designed to massage the hormonal glands and internal organs. Yoga also has beneficial effects on the nervous system. It leads to deep relaxation and reduces stress and depression. It also cleanses and conditions internal systems and enhances bodily processes such as digestion. Some may notice increased flexibility and calm early in their practice. Other benefits may appear more slowly as you are more in-tune with your mind and body.

The physical benefits of yoga include strength, suppleness and stamina. Yoga is an excellent muscle toner that balances all parts of the body. It increases flexibility and is good for anyone with chronic back pain. Unlike many sports, it works all of the body’s muscles and avoids overtraining specific muscle groups, preventing injuries. Yoga is an awesome holistic therapy that is complementary to sports and fitness programs and offers physical benefits for everyone!

For interesting fitness articles, along with fun workouts created by April Einspahr, CFT, check out the following link:
http://www.ptonthenet.com/clientcontent.aspx?m=83408

Chemical Assault!

2008-03-04T09:18:00.000-08:00

MSG and Asparatame are excitotoxins that destroys brain cells specifically sensitive to excitotoxin damage. Brain neurons that use glutamate for a transmitter are destroyed by high amounts of glutamate. MSG, Aspartame (NutraSweet®) and hydrolyzed vegetable protein are examples of substances that stimulate neurons to death and cause brain damage of varying degrees. It is important to read food labels cautiously and check for hidden sources of MSG. It is vital to protect yourself and your family from future brain cell damage by eliminating MSG food sources from your diet.

In Russell Blaylock, M.D.’s book Excitotoxins, the Taste that Kills, he states that MSG is a modified form of glutamic acid in which sodium is added to the molecule. The toxic portion is the glutamic acid. Often, food manufacturers will mix MSG with other substances to disguise it or they will use substances that are known to contain high concentrations of glutamate. For example, the label designation “natural flavoring” may contain anywhere from 20-60% MSG. Check out the extensive list of hidden sources of MSG from Blaylock’s book.

Hidden Sources of MSG from Excitotoxins, the Taste that Kills by Russell Blaylock, M.D.

Additives that always contain MSG:
Monosodium Glutamate
Hydrolyzed Vegetable Protein
Hydrolyzed Protein
Hydrolyzed Plant Protein
Plant Protein Extract
Sodium Caseinate
Calcium Caseinate
Yeast Extract
Textured Protein
Autolyzed Yeast
Hydrolyzed Oat Flour

Additives that frequently contain MSG:
Malt extract
Malt Flavoring Bouillon
Broth
Stock
Flavoring
Natural Flavoring
Natural Beef or Chicken Flavoring
Seasoning
Spices

Additives that may contain MSG or excitotoxins:
Carrageenan
Enzymes
Soy Protein Concentrate
Soy Protein Isolate
Whey Protein Concentrate

Focusing On Your Health

2008-03-04T09:09:00.000-08:00

Staying healthy is a challenge due to our hectic schedules! Good nutrition and exercise is crucial to support your health and immune system.

Tips to maintaining optimal health:

Working with weights and doing aerobic exercise are vital to staying fit and strong. This supports immune function and circulation. Don’t let your exercise habits slip! It’s crucial that you consistently schedule time for yourself!

Eating 5-6 nutritious meals with a balance of lean protein and healthy carbohydrates will keep blood sugar balanced. Eat a fresh fruit or vegetable with every meal to meet your nutritional requirement of 5-6 per day. Chew your food very well, eating more slowly to enhance digestion.

Drink 8-10 glasses of purified water daily. Add some fresh lemon or lime juice for flavor! Green Tea is great made into ice tea and supplies EGCG which is shown in studies to enhance metabolism.

Nutritional supplements can be helpful to support your health and immune system. Take your daily vitamins and antioxidants!

Incorporating one of these tips every week will create new habits and have you on your way to optimal health!