The Thyroid
The thyroid affects body functions such as metabolism, energy levels and heart rate. It also produces hormones which influence every cell and organ in the body.
If the thyroid gets out of wack, so does the entire body. Here are some reasons to see your doctor asap:
Hypothyroidism occurs when the thyroid does not produce enough thyroid hormones. Symptoms include fatigue, depression, forgetfulness, weight gain, and irregular menstrual cycles.
Hyperthyroidism occurs when the thyroid over produces hormones. Symptoms include irritability, nervousness, muscle weakness, weight loss, sleeping issues, vision trouble.
If the thyroid gets out of wack, so does the entire body. Here are some reasons to see your doctor asap:
Hypothyroidism occurs when the thyroid does not produce enough thyroid hormones. Symptoms include fatigue, depression, forgetfulness, weight gain, and irregular menstrual cycles.
Hyperthyroidism occurs when the thyroid over produces hormones. Symptoms include irritability, nervousness, muscle weakness, weight loss, sleeping issues, vision trouble.
Medicinal mushrooms
According to the Hippocrates Institute of West Palm Beach Florida, Fungi have excellent disease fighting qualities.
They boost the immune system, and are complementary treatments for diabetes, multiple sclerosis, Parkinson's disease, chronic fatigue syndrome, and cancer.
In order to achieve these health perks, you will need to take a supplement. Consult with your doctor or pharmacist who can advise you about the appropriate dose and type for your health needs.
They boost the immune system, and are complementary treatments for diabetes, multiple sclerosis, Parkinson's disease, chronic fatigue syndrome, and cancer.
In order to achieve these health perks, you will need to take a supplement. Consult with your doctor or pharmacist who can advise you about the appropriate dose and type for your health needs.
Prep for a marathon
The idea of running is to continue to enjoy it pain and injury free.
7 days before your event, begin to conserve your energy by cutting back on your distance and cleaning up your diet.
Cut out processed foods, carbonated drinks and sugars. Increase your water intake 48 ounces or more.
The day before, preview the course on line and check the weather so you can dress accordingly.
Eat foods you know your body will respond favorably too and skip the pasta.
The morning of, eat a small meal of carbohydrates and protein about two hours before. About 30 minutes before, begin warming up with a 10 minutes brisk walk.
As you run, pace yourself. Every hour or so, consume a snack with carbs and electrolytes, such as sports gel, G2, raisins. Pass up water stations from time to time, too much water causes nausea. Always focus on your body!
After the run, keep moving for about 15 minutes. When you get home, take a cool shower to reduce swelling and stiffness. Drink a protein rich shake to replenish your body and a meal which includes anti-inflammatory foods. Then relax, you earned it!!
7 days before your event, begin to conserve your energy by cutting back on your distance and cleaning up your diet.
Cut out processed foods, carbonated drinks and sugars. Increase your water intake 48 ounces or more.
The day before, preview the course on line and check the weather so you can dress accordingly.
Eat foods you know your body will respond favorably too and skip the pasta.
The morning of, eat a small meal of carbohydrates and protein about two hours before. About 30 minutes before, begin warming up with a 10 minutes brisk walk.
As you run, pace yourself. Every hour or so, consume a snack with carbs and electrolytes, such as sports gel, G2, raisins. Pass up water stations from time to time, too much water causes nausea. Always focus on your body!
After the run, keep moving for about 15 minutes. When you get home, take a cool shower to reduce swelling and stiffness. Drink a protein rich shake to replenish your body and a meal which includes anti-inflammatory foods. Then relax, you earned it!!
New news on supplements..
According to the recent findings from ConsumerLab, the following supplements have added benefits!
COQ1: For congestive heart failure, and possible hypertension.
VITAMIN D: For those who don't get enough sunlight, boosting immune system, potential benefits for backaches, diabetic risks, depression, and cancer.
CALCIUM: For osteoporosis risks and possibly diabetic and blood pressure problems.
FISH OIL: For pain, inflammation, blood pressure problems and helps with concentration.
COQ1: For congestive heart failure, and possible hypertension.
VITAMIN D: For those who don't get enough sunlight, boosting immune system, potential benefits for backaches, diabetic risks, depression, and cancer.
CALCIUM: For osteoporosis risks and possibly diabetic and blood pressure problems.
FISH OIL: For pain, inflammation, blood pressure problems and helps with concentration.
Hydration...
When the weather begins to raise, so should your water intake. Many of you don't know this, but eating certain foods can help dehydrate and re-hydrate your body.
Here are some tips to help your body stay hydrated even if you have issues taking in enough water.
1. Add a pre-workout drink.
2. Choose foods high in water, such as fruits, veggies, chicken and avoiding breads and nuts.
3. Drink about 1 liter of water per day.
Water makes up 65% of your mass. 10% in fat cells, 75% in your muscles, and more then 80% for organ health.
Here are some tips to help your body stay hydrated even if you have issues taking in enough water.
1. Add a pre-workout drink.
2. Choose foods high in water, such as fruits, veggies, chicken and avoiding breads and nuts.
3. Drink about 1 liter of water per day.
Water makes up 65% of your mass. 10% in fat cells, 75% in your muscles, and more then 80% for organ health.
To chill or not to chill...
Wow! for some reason, this info blows me away!
CHILL in fridge:
Syrups
Ripe bananas
Candles
Peanut butter
Room Temp:
Potatoes
Tomatoes
Hot sauce
Bread
Cake
CHILL in fridge:
Syrups
Ripe bananas
Candles
Peanut butter
Room Temp:
Potatoes
Tomatoes
Hot sauce
Bread
Cake
OOOOO....Fishy....
Americans eat an average of 3.5 oz. of fish per week , but we need 8oz. of this nutritious meat per week to reap the health benefits.
When choosing fish always look for these things:
1. The meat of white fish is SPARKLING white with no soft, red, yellow, or brown areas.
2. ALL fish should smell like salt water.
3. Only store fish for 2-3 days and in the place of the fridge which is the coolest.
When choosing fish always look for these things:
1. The meat of white fish is SPARKLING white with no soft, red, yellow, or brown areas.
2. ALL fish should smell like salt water.
3. Only store fish for 2-3 days and in the place of the fridge which is the coolest.
ALLERGIES....
Wow. Did you know that if you suffer from allergies outside, you will most likely react to some foods as well? TRUE!
Main culprits:
GRASS = peaches, celery, tomatoes, melons, oranges
POLLEN = kiwis, apples, pears, peaches, plums, coriander, fennel, parsley, celery, hazelnuts, almonds, cherries
RAGWEED = tomatoes, melons, bananas
For more, see the chart.
Once we notice we are suffering from allergies, we kinda make a few mistakes in our own treatment.
1. We use the wrong remedies. Make sure you are taking the correct medication for the sypmtoms you have.
2. We wait too long for treatment. It's better to avoid hving symptoms in the first place. Try to avoid things and places which trigger yours.
3. We underestimate the effects of allergy symptoms. Allergies can lead to sever fatuiqe and oxygen deprivation. This can effect your job, LIFE and has been linked to car accidents...be careful. Take your allergies seriuosly
Main culprits:
GRASS = peaches, celery, tomatoes, melons, oranges
POLLEN = kiwis, apples, pears, peaches, plums, coriander, fennel, parsley, celery, hazelnuts, almonds, cherries
RAGWEED = tomatoes, melons, bananas
For more, see the chart.
Once we notice we are suffering from allergies, we kinda make a few mistakes in our own treatment.
1. We use the wrong remedies. Make sure you are taking the correct medication for the sypmtoms you have.
2. We wait too long for treatment. It's better to avoid hving symptoms in the first place. Try to avoid things and places which trigger yours.
3. We underestimate the effects of allergy symptoms. Allergies can lead to sever fatuiqe and oxygen deprivation. This can effect your job, LIFE and has been linked to car accidents...be careful. Take your allergies seriuosly
Heartburn....OUCH!!
Heartburn is usually caused by regurgitation of stomach acid. The pain felt in the chest is caused by inflammation of the esophagus.
The trick to combating this issue is finding the foods that trigger it.
COMMON TRIGGERS:
High fat foods
Alcohol
Stress
Acidic foods such as oranges, tomatoes and carbonated drinks
Begin by going down the check list and avoiding those items one at a time for a week until you find what causes your reaction, then avoid those food groups.
Antiacids , elevating the head of your bed 6 inches, and gum chewing help give relief from heartburn, but not having it occur at all should be the goal.
If your heartburn does NOT get better, please, see your health care professional ASAP!!
The trick to combating this issue is finding the foods that trigger it.
COMMON TRIGGERS:
High fat foods
Alcohol
Stress
Acidic foods such as oranges, tomatoes and carbonated drinks
Begin by going down the check list and avoiding those items one at a time for a week until you find what causes your reaction, then avoid those food groups.
Antiacids , elevating the head of your bed 6 inches, and gum chewing help give relief from heartburn, but not having it occur at all should be the goal.
If your heartburn does NOT get better, please, see your health care professional ASAP!!
Pain in the......
Many people suffering from pain are prevented from being able to live the life they dreamed of, and accept the pain.
Chronic pain can last from a few months to a life time and can lead to depression as well as other issues.
Studies show that those suffering from pain for long periods of time develop overly sensitive pain pathways that won't turn off. Prolonged discomfort can damage the nervous system and diminish the bodies ability to stop pain.
Alternative treatments are being shown to help ease chronic pain such as acupuncture and hypnotherapy. New therapies including acutaping, Myofaciilal dysfunction treatment, passive range of motion and joint placement correction, done by Dr. Traci Saba at Zen, have been shown by research to have the highest success rates for pain diminishment.
Chronic pain can last from a few months to a life time and can lead to depression as well as other issues.
Studies show that those suffering from pain for long periods of time develop overly sensitive pain pathways that won't turn off. Prolonged discomfort can damage the nervous system and diminish the bodies ability to stop pain.
Alternative treatments are being shown to help ease chronic pain such as acupuncture and hypnotherapy. New therapies including acutaping, Myofaciilal dysfunction treatment, passive range of motion and joint placement correction, done by Dr. Traci Saba at Zen, have been shown by research to have the highest success rates for pain diminishment.
Vitamin 13...
The body needs 13 different vitamins to function at it's best. So if you are low in any of the below vitamins, here is a list to help boost your health so you can life happy!!
VITAMIN K: onions, cabbage, chili powder
VITAMIN E: almonds, green olives, dried apricots.
VITAMIN B7: salmon, sardines, brown rice, chicken breast, eggs, turkey.
VITAMIN D: cod liver oil, salami, soy milk, tofu, oysters.
VITAMIN C: hot chili peppers, kiwis, kale, mustard greens.
VITAMIN B5: Whey powder, avocados, mushrooms.
VITAMIN B6: lean pork, garlic, hazelnuts.
VITAMIN B9: asparagus, pinto beans, spinach.
VITAMIN A: yams, cantaloupe, paprika, carrots.
VITAMIN B12: beef, cheese, eggs, shellfish.
NIACIN: tuna, bacon.
RIBOFLAVIN: brie, trout, mackerel.
THIAMIN: sesame seeds, pork chops, pecans.
VITAMIN K: onions, cabbage, chili powder
VITAMIN E: almonds, green olives, dried apricots.
VITAMIN B7: salmon, sardines, brown rice, chicken breast, eggs, turkey.
VITAMIN D: cod liver oil, salami, soy milk, tofu, oysters.
VITAMIN C: hot chili peppers, kiwis, kale, mustard greens.
VITAMIN B5: Whey powder, avocados, mushrooms.
VITAMIN B6: lean pork, garlic, hazelnuts.
VITAMIN B9: asparagus, pinto beans, spinach.
VITAMIN A: yams, cantaloupe, paprika, carrots.
VITAMIN B12: beef, cheese, eggs, shellfish.
NIACIN: tuna, bacon.
RIBOFLAVIN: brie, trout, mackerel.
THIAMIN: sesame seeds, pork chops, pecans.
The best desserts.....EVER!!
We all love sweets every now and then, but even when we indulge sparingly, we still set ourselves back. Here are a few desserts which actually help bust through fat when eaten in small serving sizes...enjoy!!
1. Chocolate pudding with raspberries
2. Chocolate cake with marshmellow frosting
3. Brownies with walnuts
4. Chocolate cake topped with banana slices and raspberries, no frosting
5. Strawberries, banana slices and raspberries drizzled with chocolate sauce
1. Chocolate pudding with raspberries
2. Chocolate cake with marshmellow frosting
3. Brownies with walnuts
4. Chocolate cake topped with banana slices and raspberries, no frosting
5. Strawberries, banana slices and raspberries drizzled with chocolate sauce
Two fat enemies...
It's true, what you eat can make your weight loss goals or break them.
Yohimbe and raspberries make the grade all day long!
Yohmbe, an extract from a tree found in Africa, helps fat cells release more fat. It's easy to do, you just pop a pill!! Love easy!!
Raspberries. Not only do they taste great, they increase the rate at which fat is broken down!
Yohimbe and raspberries make the grade all day long!
Yohmbe, an extract from a tree found in Africa, helps fat cells release more fat. It's easy to do, you just pop a pill!! Love easy!!
Raspberries. Not only do they taste great, they increase the rate at which fat is broken down!
Salt substitutes...
As with most things in life, things are not always as they appear. This holds true with salt substitutes as well. Most people with high blood pressure and those who suffer from edema, try to control these issues by using a salt substitute. But did you know, most of them contain potassium chloride which can be harmful in high doses especially for those who have kidney issues.
For people who are generally healthy, keeping sodium levels low makes the heart VERY happy. Here are some ways to improve your overall heath and still keep flavor while eliminating sodium and substitutes.
Use these:
1. Lemon juice
2. Ground pepper
3. Garlic powder
4. Oregano
5. Tarragon
6. Cinnamon
7. Salt-free blands, like Mrs. Dash
8. Cumin
9. Nutmeg
For people who are generally healthy, keeping sodium levels low makes the heart VERY happy. Here are some ways to improve your overall heath and still keep flavor while eliminating sodium and substitutes.
Use these:
1. Lemon juice
2. Ground pepper
3. Garlic powder
4. Oregano
5. Tarragon
6. Cinnamon
7. Salt-free blands, like Mrs. Dash
8. Cumin
9. Nutmeg
The way to PARTY!!
Usually at gatherings and parties, there are several snack foods to choose from and sometimes none of them are healthy. Here is how to turn a horrible situation to a semi-bad one.
If your going to order pizza with friends...or alone...chose a veggie loaded pizza with chicken and/or ham.
There is usually a veggie and fruit plate, load up! his way you will have the will power to pass up the snack try.
Nachos...We all love them! Pick the chips from the bottom of the pile and do NOT scoop the sour cream.
Sandwiches are inexpensive and yummy! Have them on wheat bread, loaded with veggies and lean meats. Skip the condiments.
Dips! Bean, guac and salsa, nothing more.
Chips go hand and hand with dips. Serve no salt tortilla chips, baked potato chips and sun chips.
If your going to order pizza with friends...or alone...chose a veggie loaded pizza with chicken and/or ham.
There is usually a veggie and fruit plate, load up! his way you will have the will power to pass up the snack try.
Nachos...We all love them! Pick the chips from the bottom of the pile and do NOT scoop the sour cream.
Sandwiches are inexpensive and yummy! Have them on wheat bread, loaded with veggies and lean meats. Skip the condiments.
Dips! Bean, guac and salsa, nothing more.
Chips go hand and hand with dips. Serve no salt tortilla chips, baked potato chips and sun chips.
BEST beef choices
1. T-bone
2. Strip steak
3. Tenderloin
4. Tri-tip
5. Top sirloin
6. Bottom round
7. Eye round
8. Round tip
9. Top round
10. Flank
2. Strip steak
3. Tenderloin
4. Tri-tip
5. Top sirloin
6. Bottom round
7. Eye round
8. Round tip
9. Top round
10. Flank
5 things to change your health...NOW!!
Yes, I know. We all want it NOW. So here is the secret to a better, healthy life you can do today and notice a change by next week. I promise, all you have to do it apply these 5 steps....NOW!!
1. If you smoke, quit. Think of something you have wanted to purchase for your self and when you get the urge to purchase cigs...DON'T! Put the cash toward the item...think of all the $$$$ you will save!! This brings us to #2...
2. Save cash! Cutting costs and saving a little for your self helps a person be happy! I'm a person and I know this to be true...first hand!! All work and not having anything to show for it causes depression and stress to build in our life...oh my...lead into #3...
3. Reduce things in your life which cause stress. Although it has been proved stress keeps us healthy, too much and no outlet causes a ton of harm....Treat yourself with some of that saved cash to a massage, dinner for two, a movie, new shoes...ANYTHING which rewards and makes you feel GREAT. Give a friend or close family member a CALL not a text...n to #4...
4. Being around positive and loving people help treat all that ails us...everything! Think of the person you love most, now picture yourself with them and hearing their voice...see?
5. Take control...NOW of how you treat your body by making better choices of the food you feed it and take your self on a walk!!
1. If you smoke, quit. Think of something you have wanted to purchase for your self and when you get the urge to purchase cigs...DON'T! Put the cash toward the item...think of all the $$$$ you will save!! This brings us to #2...
2. Save cash! Cutting costs and saving a little for your self helps a person be happy! I'm a person and I know this to be true...first hand!! All work and not having anything to show for it causes depression and stress to build in our life...oh my...lead into #3...
3. Reduce things in your life which cause stress. Although it has been proved stress keeps us healthy, too much and no outlet causes a ton of harm....Treat yourself with some of that saved cash to a massage, dinner for two, a movie, new shoes...ANYTHING which rewards and makes you feel GREAT. Give a friend or close family member a CALL not a text...n to #4...
4. Being around positive and loving people help treat all that ails us...everything! Think of the person you love most, now picture yourself with them and hearing their voice...see?
5. Take control...NOW of how you treat your body by making better choices of the food you feed it and take your self on a walk!!
The road trip
People often use travel as an excuse not to eat healthy. This is far from the truth. It's all about preparation! In a Take Along cooler, pack fresh fruit and raw veggies, Take-Along cups of different flavors of dressings for dipping. Lunch meats and pita bread. Sliced cheeses and popped popcorn. Raw nuts and granola mixes.Small bottled water and G2 drinks. Squares of dark chocolates and gummy bears.(Just in case, you know!)
Find hotels with refrigerators. Call the front desk to locate the closest grocery store and head on over! You can use the in room coffee maker to heat water for soups and oatmeal.
Find hotels with refrigerators. Call the front desk to locate the closest grocery store and head on over! You can use the in room coffee maker to heat water for soups and oatmeal.
Fat blasting foodz....
The honorable mentions...
1. Fat! Nuts, olives, olive oil, and seeds
2. Fish. Salmon, tuna, mackerel, and sardines
3. Chili peppers....o my!
4. DARK chocolate
5. Green tea with lemon
6. Lean meat. White turkey and chicken, pork and lean cuts of red meat
7. Whole grains. Quinoa, brown rice, and whole grain cereal
The runners up: berries, beans and legumes, grapefruit, apples and coffee
1. Fat! Nuts, olives, olive oil, and seeds
2. Fish. Salmon, tuna, mackerel, and sardines
3. Chili peppers....o my!
4. DARK chocolate
5. Green tea with lemon
6. Lean meat. White turkey and chicken, pork and lean cuts of red meat
7. Whole grains. Quinoa, brown rice, and whole grain cereal
The runners up: berries, beans and legumes, grapefruit, apples and coffee
Why am I still....FAT??!!
Easy answer. There are only four reasons why a body doesn't lose body fat and here they are:
1. You eat too much. Cut back on portions all day.
2. Your not focused when you exercise. If your watching T.V. or reading, chances are your not working hard enough.
3. You are always doing the same thing. Change up everything, even your cardio programs at least every 4 weeks.
4. You are moving incorrectly. If you don't have good form, your not burning calories and are setting yourself up for injury.
1. You eat too much. Cut back on portions all day.
2. Your not focused when you exercise. If your watching T.V. or reading, chances are your not working hard enough.
3. You are always doing the same thing. Change up everything, even your cardio programs at least every 4 weeks.
4. You are moving incorrectly. If you don't have good form, your not burning calories and are setting yourself up for injury.
More food, less calories....WHAT??
That's correct!! All food has an energy-density value, from zero to nine. For weight loss, choose items with energy density numbers below two.
Energy density is calculated by dividing the number of calories by the number of grams in the food item
520 calories divided by 72g= 7
That item would NOT be a good choice!
Now you can make food choosing FUN!!
Energy density is calculated by dividing the number of calories by the number of grams in the food item
520 calories divided by 72g= 7
That item would NOT be a good choice!
Now you can make food choosing FUN!!
Did you know...
A healthy stomach holds 135-200 ounces /7.5 pounds of food at a time? True.
The stomach is a muscle and enlarges and shrinks as we eat.
Those who over eat, stretch the stomach and therefore feel hungry more often and crave more food= gaining more fat.
In order to feel better after expanding the stomach, one must allow it to shrink back to it's normal size by cutting food portions way down over time.
This takes practice and will be uncomfortable for a few days because you will feel hungry pangs. If you give it time, and push through this discomfort....you have made it!
The stomach is a muscle and enlarges and shrinks as we eat.
Those who over eat, stretch the stomach and therefore feel hungry more often and crave more food= gaining more fat.
In order to feel better after expanding the stomach, one must allow it to shrink back to it's normal size by cutting food portions way down over time.
This takes practice and will be uncomfortable for a few days because you will feel hungry pangs. If you give it time, and push through this discomfort....you have made it!
Exercise fights more then just fat!!
Research shows more benefits of moving!! Exercising 20+ minutes per day can prevent over 25 diseases and health conditions later in life!
Daily exercise lowers your risk of:
Breast cancer= 30%
Colon cancer= 40%
Depression= 28%
Heart disease= 50%
Bone breaks and fractures= 41%
Daily exercise lowers your risk of:
Breast cancer= 30%
Colon cancer= 40%
Depression= 28%
Heart disease= 50%
Bone breaks and fractures= 41%
More research on antioxidants...
This is pretty amazing info from new studies that show antioxidants can do pretty much everything!!
1. Ease menopause symptoms
2. Increase sperm counts
3. Help decrease the odds of developing dementia and ALS
4. Increasing the immune system
5. Fighting cancer
Basically, anything that wears on the body, antioxidants ward off!
Best foods to boost your natural production of these wonders are: poultry, carrots, broccoli, apricots and pink grapefruit.
As a rule, choose foods that are brightly or darkly colored.
1. Ease menopause symptoms
2. Increase sperm counts
3. Help decrease the odds of developing dementia and ALS
4. Increasing the immune system
5. Fighting cancer
Basically, anything that wears on the body, antioxidants ward off!
Best foods to boost your natural production of these wonders are: poultry, carrots, broccoli, apricots and pink grapefruit.
As a rule, choose foods that are brightly or darkly colored.
Did you know....
For all you caffeine, coffee and energy drink lovers out there, here is some interesting info!
Research has linked caffeine and coffee to a reduction of various health issues. Here are a few:
1. Many studies have found coffee to lower the rate of Alzheimer's and other forms of dementia among people who consumed 3-5 cups per day. The magic ingredient? Caffeine. It seems to help produce new brain cells.
2. Because caffeine stimulates the central nervous system, it's awesome in the treatment of depression.
3. Most of us have suffered from fatigue a few times during our life, caffeine is awesome as a quick picker upper and is shown to help with staying focused and making better decisions.
Avoid caffeine if it counteracts your prescription meds, have fibrocystic breasts, insomnia.
Research has linked caffeine and coffee to a reduction of various health issues. Here are a few:
1. Many studies have found coffee to lower the rate of Alzheimer's and other forms of dementia among people who consumed 3-5 cups per day. The magic ingredient? Caffeine. It seems to help produce new brain cells.
2. Because caffeine stimulates the central nervous system, it's awesome in the treatment of depression.
3. Most of us have suffered from fatigue a few times during our life, caffeine is awesome as a quick picker upper and is shown to help with staying focused and making better decisions.
Avoid caffeine if it counteracts your prescription meds, have fibrocystic breasts, insomnia.
Meaty DEALS!!
With the economy on the down slide...still, Zen is all about finding ways to be healthy and SAVE MONEY!!
Here are some great ways to cut your grocery bill and not skimp on quality and health!
1. Substitute beef tenderloin for pork tenderloin. Save $9 per pound!!
2. Substitute chicken breast for a whole chicken. Save $1.50 per pound
3. Turkey breast sub for turkey drum sticks...they are more fun anyway!Save $2- per pound.
4. Substitute salmon with mussels or white fish...you'll save a whopping $7- per pound!
5. Rib eye steak is traded for top sirloin! The top is lower in fat as well as $8- cheaper per pound!
6. The best for last!! Over the holidays, grocery stores offer buy one get one free or half price deals on hams, whole turkeys and chickens...invest in a freezer and stock up on money saving deals!!
Here are some great ways to cut your grocery bill and not skimp on quality and health!
1. Substitute beef tenderloin for pork tenderloin. Save $9 per pound!!
2. Substitute chicken breast for a whole chicken. Save $1.50 per pound
3. Turkey breast sub for turkey drum sticks...they are more fun anyway!Save $2- per pound.
4. Substitute salmon with mussels or white fish...you'll save a whopping $7- per pound!
5. Rib eye steak is traded for top sirloin! The top is lower in fat as well as $8- cheaper per pound!
6. The best for last!! Over the holidays, grocery stores offer buy one get one free or half price deals on hams, whole turkeys and chickens...invest in a freezer and stock up on money saving deals!!
Fat burners...not all created equal
Did you know, 54% of all Americans are trying to lose weight? Crazy amount.
I am often asked what I personally use and my opinion as a doctor about fat burners. They are incredible when used correctly by HEALTHY, ACTIVE people!!
I personally use Laxo-Genin. Like most high quality fat burners on the market, this product offers more then just accelerating the core temperature to burn body fat more rapidly. Laxo also helps maintain cravings so you are able to EAT smaller portions and feel satisfied as well as healing properties which allow the body to exercise more often with a higher energy level. This in it's self burns more fat, see the trend?
Avoid fat burners which stimulate the heart and make you not want to eat. Although a boy will lose weight, it will come from healthy tissue lose, not from body fat.
The MOST important thing to know, is you can NOT lose fat with supplementation alone. You MUST be on a clean balanced diet AND workout daily over a LONG period of time. Fat burners HELP you reach your body fat reduction goals more comfortably but should not be relied upon. No matter what anyone tells you, there are no magic pills that will make you lose fat alone. The ONLY way is with consistent diet , exercise and time.
As with any stimulant, talk to your doctor to see if you are safely able to take one. Just because it is "over the counter" does NOT make it safe.
I am often asked what I personally use and my opinion as a doctor about fat burners. They are incredible when used correctly by HEALTHY, ACTIVE people!!
I personally use Laxo-Genin. Like most high quality fat burners on the market, this product offers more then just accelerating the core temperature to burn body fat more rapidly. Laxo also helps maintain cravings so you are able to EAT smaller portions and feel satisfied as well as healing properties which allow the body to exercise more often with a higher energy level. This in it's self burns more fat, see the trend?
Avoid fat burners which stimulate the heart and make you not want to eat. Although a boy will lose weight, it will come from healthy tissue lose, not from body fat.
The MOST important thing to know, is you can NOT lose fat with supplementation alone. You MUST be on a clean balanced diet AND workout daily over a LONG period of time. Fat burners HELP you reach your body fat reduction goals more comfortably but should not be relied upon. No matter what anyone tells you, there are no magic pills that will make you lose fat alone. The ONLY way is with consistent diet , exercise and time.
As with any stimulant, talk to your doctor to see if you are safely able to take one. Just because it is "over the counter" does NOT make it safe.
Oh, protein...what's in a name....
I am often asked "what type of protein should I be taking?". The answer is a question, what are your goals?
Here is a simple break down on the most popular types of protein as of 2012.
SOY PROTEIN:
This type of protein is best taken at night due to the fact it is fast digesting and increases natural growth hormone levels.
EGG WHITE PROTEIN:
Best used in between meals when wanting to GAIN muscle size. Not for those who wish to slim down.
MILK PROTEIN:
PERFECT for pre and post workouts to feed your body the energy it needs to burn fat calories while exercising as well as aide in the healing after!
When choosing a milk protein look for milk protein isolates.
BEEF PROTEIN:
This one is AWESOME for those who are allergic to milk products!! It absorbs and digests very quickly and contains almost no fat!
CASEIN PROTEIN:
Slow digesting protein makes it PERFECT for bedtime. It will give you a steady flow of nutrition while you sleep. Adding Casein to any of the above protein supplements will help you feel full longer and it has been found to enhance muscle regeneration.
Here is a simple break down on the most popular types of protein as of 2012.
SOY PROTEIN:
This type of protein is best taken at night due to the fact it is fast digesting and increases natural growth hormone levels.
EGG WHITE PROTEIN:
Best used in between meals when wanting to GAIN muscle size. Not for those who wish to slim down.
MILK PROTEIN:
PERFECT for pre and post workouts to feed your body the energy it needs to burn fat calories while exercising as well as aide in the healing after!
When choosing a milk protein look for milk protein isolates.
BEEF PROTEIN:
This one is AWESOME for those who are allergic to milk products!! It absorbs and digests very quickly and contains almost no fat!
CASEIN PROTEIN:
Slow digesting protein makes it PERFECT for bedtime. It will give you a steady flow of nutrition while you sleep. Adding Casein to any of the above protein supplements will help you feel full longer and it has been found to enhance muscle regeneration.
FIGHT holiday STRESS!!
Yes, there is a way to eliminate stress from your body....NOT your life! It's pretty easy and quite fun!
1. Watch 15 minutes of a comedy show every night.
2. Stand up TALL! Believe it or not, good posture helps!
3. Drink at least 2 liters of WATER per day.
4. Take Omega's
5. ALWAYS talk about positive things. Practice tuning negative situations into a positive!
6. Stand out side and LISTEN ...
7. Spend time walking your dog.
8. Surround your self with pictures of happy events from your past.
9. EXERCISE 20 minutes DAILY!!!
10. Eat 40 grams of dark chocolate EVERYDAY!!!
11. Do not sleep with your cell or computer in the same room.
12. Drink a hot mug of coffee or tea daily.
13. Take a 30 minute hot bath every week.
14. Breathe deeply.
15.Begin and end your day with thoughts of things you are blessed with.
16. Tell at least one person a day something you like about them.
17. Listen to your body, if your tired, FIND the time to take a nap.
18. If you need to let it out, write down your issues and set aside 30 minutes to vent....them move on to thinking of all the blessings you have!! See the pattern?
19. Set aside an entire DAY for your self. Yes, for you!!! When you are happy, everything seems to work out better!!
1. Watch 15 minutes of a comedy show every night.
2. Stand up TALL! Believe it or not, good posture helps!
3. Drink at least 2 liters of WATER per day.
4. Take Omega's
5. ALWAYS talk about positive things. Practice tuning negative situations into a positive!
6. Stand out side and LISTEN ...
7. Spend time walking your dog.
8. Surround your self with pictures of happy events from your past.
9. EXERCISE 20 minutes DAILY!!!
10. Eat 40 grams of dark chocolate EVERYDAY!!!
11. Do not sleep with your cell or computer in the same room.
12. Drink a hot mug of coffee or tea daily.
13. Take a 30 minute hot bath every week.
14. Breathe deeply.
15.Begin and end your day with thoughts of things you are blessed with.
16. Tell at least one person a day something you like about them.
17. Listen to your body, if your tired, FIND the time to take a nap.
18. If you need to let it out, write down your issues and set aside 30 minutes to vent....them move on to thinking of all the blessings you have!! See the pattern?
19. Set aside an entire DAY for your self. Yes, for you!!! When you are happy, everything seems to work out better!!
OMG!! The germs we find...
A car tune-up can be on the inside as well....and should!!
1. Whip down your steering wheel. There are over 1,000 bacteria griping that wheel per square inch!!!
2. Always carry a cell phone charger....USE IT!!
3. Use actual orange peels to freshen your ride, air fresheners emit a lot of chemicals.
4. Stock your car with snacks. Grab those....drive past the drive-thru!!
1. Whip down your steering wheel. There are over 1,000 bacteria griping that wheel per square inch!!!
2. Always carry a cell phone charger....USE IT!!
3. Use actual orange peels to freshen your ride, air fresheners emit a lot of chemicals.
4. Stock your car with snacks. Grab those....drive past the drive-thru!!
27 weeks to a new life!
Week 1: Eliminate fast and processed foods.
Week 2: Cut out carbonated drinks.
Week 3: Do cardio 3-6 days a week, 20-45 minutes per session.
Week 4: When lifting, mix light and heavy weights.
Week 5: Control your carbs and eat throughout the day.
Week 6: Drink 6oz. of green tea per day.
Week 7: Limit alcohol.
Week 8: Control your stress levels with massage, food, and extra activities.
Week 9: Eat protein with each meal, at least 3 times per day.
Week 10: Get at least 6 hours of sleep per night.
Week 11: Always book your activities so you are accountable to show up...like at ZEN
Week 12: Add foam rollers and self myofaciial release.
Week 13: Drink a lot of water.
Week 14: Take a high quality vitamin.
Week 15: Cut out sauces.
Week 16: Prep and eat all your meals at home.
Week 17: Forget spot reduction. There is no such thing.
Week 18: Start NOW.STOP making excuses
Week 19: Take Omaga-3
Week 20: Listen to your favorite music
Week 21: Change your activities daily.
Week 22: Learn to control your emotions.
Week 23: Always plan ahead
Week 24: Take weekly pictures of your body
Week 25: Always have an active partner
Week 26: Always be consistent
Week 27: PATIENCE!!!!
Week 2: Cut out carbonated drinks.
Week 3: Do cardio 3-6 days a week, 20-45 minutes per session.
Week 4: When lifting, mix light and heavy weights.
Week 5: Control your carbs and eat throughout the day.
Week 6: Drink 6oz. of green tea per day.
Week 7: Limit alcohol.
Week 8: Control your stress levels with massage, food, and extra activities.
Week 9: Eat protein with each meal, at least 3 times per day.
Week 10: Get at least 6 hours of sleep per night.
Week 11: Always book your activities so you are accountable to show up...like at ZEN
Week 12: Add foam rollers and self myofaciial release.
Week 13: Drink a lot of water.
Week 14: Take a high quality vitamin.
Week 15: Cut out sauces.
Week 16: Prep and eat all your meals at home.
Week 17: Forget spot reduction. There is no such thing.
Week 18: Start NOW.STOP making excuses
Week 19: Take Omaga-3
Week 20: Listen to your favorite music
Week 21: Change your activities daily.
Week 22: Learn to control your emotions.
Week 23: Always plan ahead
Week 24: Take weekly pictures of your body
Week 25: Always have an active partner
Week 26: Always be consistent
Week 27: PATIENCE!!!!
Detox diets and cleansing....
The idea behind these "quick result" weight loss programs is to cleanse harmful substances from the body by eliminating many or all foods, usually by drinking liquid concoctions or eating only raw fruits and vegetables. Many times people turn to the aide of laxatives or colon cleansing to clean out the bowl system.
Weight loss occurs with these methods because the body is literally being starved of calories and nutrients it needs to be HEALTHY!!
According to Sutter Community Hospital and other research groups,it has been found that the side effects from these detoxes are: headaches, imbalances in potassium, sodium and blood sugar, malnutrition, and rapid fat gain due to lean tissue atrophy.
The truth is, the liver naturally gets rid of toxins, so such diets are not necessary. Optimum health and permanent weight loss is achieved by regular exercise, balanced diet, proper supplementation, and water consumption. Don't make getting and staying healthy harder then it really is!
Weight loss occurs with these methods because the body is literally being starved of calories and nutrients it needs to be HEALTHY!!
According to Sutter Community Hospital and other research groups,it has been found that the side effects from these detoxes are: headaches, imbalances in potassium, sodium and blood sugar, malnutrition, and rapid fat gain due to lean tissue atrophy.
The truth is, the liver naturally gets rid of toxins, so such diets are not necessary. Optimum health and permanent weight loss is achieved by regular exercise, balanced diet, proper supplementation, and water consumption. Don't make getting and staying healthy harder then it really is!
We love GARLIC
Garlic is a powerful antioxidant with an excellent level of manganese, vitamin B-6, C , thiamin, phosphorous, selenium, calcium and copper. When purchasing garlic, choose plump, dry, firm heads, and store in a cool, dry place. After crushing, allow garlic to sit about 15 minutes to increase it's natural health compounds!
Coffee and Cancer
Research from Sweden shows that drinking coffee regularly helps lower the risk of developing breast cancer, endometrial cancer and prostate cancer!
Just more reason to get your morning coffee fix on! Drink up people!
Just more reason to get your morning coffee fix on! Drink up people!
Sleep what ails you...
We talk a lot about sleep. It is the most important thing you can do for your body!
Getting a good night's sleep boosts energy levels, helps one think clearly, maintains weight loss and lowers the risk for almost every type of illness!
Lack of sleep is associated directly with weight gain, depression, other mood disorders, stress related illnesses....just to name a few!
here are some tips to improve your sleep:
1. Do NOT take a nap after 3pm
2. Exercise regularly, 4-5 times per week
3. Make a To-Do list to empty your mind and reduce anxiety
4. Go to sleep and wake up at the same time daily
5. Spend time daily in natural light
6. Avoid caffeine and alcohol at least three hours before you are ready to sleep
Getting a good night's sleep boosts energy levels, helps one think clearly, maintains weight loss and lowers the risk for almost every type of illness!
Lack of sleep is associated directly with weight gain, depression, other mood disorders, stress related illnesses....just to name a few!
here are some tips to improve your sleep:
1. Do NOT take a nap after 3pm
2. Exercise regularly, 4-5 times per week
3. Make a To-Do list to empty your mind and reduce anxiety
4. Go to sleep and wake up at the same time daily
5. Spend time daily in natural light
6. Avoid caffeine and alcohol at least three hours before you are ready to sleep
BEST mixed drinks!!
Every once in a while it's fun to share a drink with friends...but let's face it, drinking expands the waist line, a lot and quickly.
Jose Cuervo Wild Berry and Classic Lime Light Maragrita mix made with Jose Cuervo Gold Tequila only has 95 calories per serving!! Serve with NO salt.
Jose Cuervo Wild Berry and Classic Lime Light Maragrita mix made with Jose Cuervo Gold Tequila only has 95 calories per serving!! Serve with NO salt.
Before and after workout snacks...
You must have energy before you are active and food to replenish your body after! The best choice is a complete meal, but for most of us this is not an option. If you are one of the "most of us", here are some great choices!
1. Luna bars...these are super tasty...just ONE!
2. Natural string cheese.
3. Natural beef jerky.
4. Clif bars..again, these taste like candy, only one bar!
5. 1/2 cup of trail mix.
6. Balance bars...yum..
7. Smart protein bars.
1. Luna bars...these are super tasty...just ONE!
2. Natural string cheese.
3. Natural beef jerky.
4. Clif bars..again, these taste like candy, only one bar!
5. 1/2 cup of trail mix.
6. Balance bars...yum..
7. Smart protein bars.
BEST snacks before bed
Yes! Before bed!! Your body doesn't stop working because the clock strikes 6pm! If your hungry, you need to give your body calories to help it repair...especially at night!
Most importantly, we all get cravings and sometimes just can't help it! It's total calories consumed that makes us fat, so if you MUST snack in bed, here are the perfect choices to help your waist line not grow over night!!
1. Newman's organic oatmeal cookies. Serving size, 5 cookies.
2. Nestle Skinny Cow milk cholcolate dreamy clusters. Serving size, 1 pouch.
3. Almond dream vanilla lil' dreamers ice cream bars. Serving size, one bar.
4. Kozy Shack chocolate pudding cups. Serving size, 1 cup.
5. Whole Fruit black cherry frozen fruit bars. Serving size, 1 bar.
6. Kashi zesty salsa pita chips. Serving size, 11 crisps.
7. Angie's white cheddar kettle corn. Serving size, 2 2/3 cup.
Most importantly, we all get cravings and sometimes just can't help it! It's total calories consumed that makes us fat, so if you MUST snack in bed, here are the perfect choices to help your waist line not grow over night!!
1. Newman's organic oatmeal cookies. Serving size, 5 cookies.
2. Nestle Skinny Cow milk cholcolate dreamy clusters. Serving size, 1 pouch.
3. Almond dream vanilla lil' dreamers ice cream bars. Serving size, one bar.
4. Kozy Shack chocolate pudding cups. Serving size, 1 cup.
5. Whole Fruit black cherry frozen fruit bars. Serving size, 1 bar.
6. Kashi zesty salsa pita chips. Serving size, 11 crisps.
7. Angie's white cheddar kettle corn. Serving size, 2 2/3 cup.
Energy
When is the best time to take and what is the best energy replenishing supplement?
Athletes and weekend warriors should look towards energy replenishing supplements during high intensity activities.
Normally active people should consume these supplements if they feel dehydrated, muscle cramping, or can not get satisfied with water.
The best choices are:
1. Gatorade G Series Energy Chew.
2. Gatorade sports drink...ONE serving.
3. GU Energy Gel
4. PINK colored Vitamin Water
5. Jelly Belly Extreme Sport Beans.
All of the items above are perfect for running as well and transfer energy the fastest! BTW, they all taste great as well! ;)
Athletes and weekend warriors should look towards energy replenishing supplements during high intensity activities.
Normally active people should consume these supplements if they feel dehydrated, muscle cramping, or can not get satisfied with water.
The best choices are:
1. Gatorade G Series Energy Chew.
2. Gatorade sports drink...ONE serving.
3. GU Energy Gel
4. PINK colored Vitamin Water
5. Jelly Belly Extreme Sport Beans.
All of the items above are perfect for running as well and transfer energy the fastest! BTW, they all taste great as well! ;)
NO more CRAVINGS!!
Are you ready for the easiest way to change your life?
Change the way you think and what you say in conjunction with the choices you make regarding food!
Instead of saying "I CAN'T eat it", say "I DON'T eat it."
Try this for one week and see what happens to your waist line...you won't believe your pants!
Change the way you think and what you say in conjunction with the choices you make regarding food!
Instead of saying "I CAN'T eat it", say "I DON'T eat it."
Try this for one week and see what happens to your waist line...you won't believe your pants!
FIX tight and sore muscles!!
We all suffer from tight and sore muscles at some point in our life, especially if we spend a lot of time sitting at a desk or in our cars.
Tight muscles are one of the leading causes of low back pain and head aches....which leads to poor posture.
Here are some steps to do on a daily basis if you are one of the many sufferers;
1. Using a rolling pin, gently roll over the sore area.
2. If the area is VERY sore, apply ice, then try rolling again.
3. Gently stretch area and hold 20 seconds.
4. Drink green tea and 2- 8oz. glasses of water!
Tight muscles are one of the leading causes of low back pain and head aches....which leads to poor posture.
Here are some steps to do on a daily basis if you are one of the many sufferers;
1. Using a rolling pin, gently roll over the sore area.
2. If the area is VERY sore, apply ice, then try rolling again.
3. Gently stretch area and hold 20 seconds.
4. Drink green tea and 2- 8oz. glasses of water!
Exercise... fountain of YOUTH!!
Seriously...MORE research proves resistant exercise not only lowers your risk of developing heart disease, breast cancer, and having stroke, but also declines the risk of developing dementia!! Keep moving people!! Woop!!
Drink protein...
WOW! To maintain healthy organs, muscle and bone density, increase your protein intake, especially before and after exercise!
Those over the age of 55 need more protein to maintain health, so drink up a protein shake!
Shakes are easy to carry with you on the go and quick blend for a meal during the day! If you are hungry after dinner, drink a protein shake! It's good for your insides and your waist line!
Those over the age of 55 need more protein to maintain health, so drink up a protein shake!
Shakes are easy to carry with you on the go and quick blend for a meal during the day! If you are hungry after dinner, drink a protein shake! It's good for your insides and your waist line!
Did you know...unhealthy behaviors contagious?
This is too true...and sad...just like second hand smoke, these habits are transferable as well...
STRESS!! Yes, you can catch it like a cold! Being around those who are stressed out often cause the people around them to have spikes in THEIR blood pressure and heart rates! It also can cause you to be at risk for insomnia, muscle tension, and depression...it's not even your stress, no fair!
SNORING! You must have a full night of sleep for your body to mend damaged cells, make memories, and heal the immune system. Sleeping with someone who snores interrupts the sleep cycle resulting in headaches, falling asleep at the wheel, irritability, and memory issues. Try starting in the same bed, but each ending in a different room, for health sake!
WEIGHT GAIN! Hanging around chubby friends...even family members increases your chance of gaining weight to 57%! This does not mean to dump your friends, just help them get back on track! Studies also show, friends that move together, stay together and are more successful to become healthy!!
STRESS!! Yes, you can catch it like a cold! Being around those who are stressed out often cause the people around them to have spikes in THEIR blood pressure and heart rates! It also can cause you to be at risk for insomnia, muscle tension, and depression...it's not even your stress, no fair!
SNORING! You must have a full night of sleep for your body to mend damaged cells, make memories, and heal the immune system. Sleeping with someone who snores interrupts the sleep cycle resulting in headaches, falling asleep at the wheel, irritability, and memory issues. Try starting in the same bed, but each ending in a different room, for health sake!
WEIGHT GAIN! Hanging around chubby friends...even family members increases your chance of gaining weight to 57%! This does not mean to dump your friends, just help them get back on track! Studies also show, friends that move together, stay together and are more successful to become healthy!!
Did you know..elliptical...
Here's a great workout to do on your elliptical..and it's a lot less effort then you think!
10 minutes moderate speed
30 seconds hard sprint
4 minutes moderate
30 seconds hard sprint
4 minutes moderate
30 seconds hard sprint
10 minutes cool down
Time will fly by, have fun!
10 minutes moderate speed
30 seconds hard sprint
4 minutes moderate
30 seconds hard sprint
4 minutes moderate
30 seconds hard sprint
10 minutes cool down
Time will fly by, have fun!
Did you know...exercise and migraines...
People who suffer from migraines know how horrible they can be. Usually people try to control them with medication. Recent studies have shown some very cool outcomes!
Researchers from the International Journal of Headache found that daily exercise is just as effective as medication and relaxation techniques in the reduction of these monster headaches...cost less and has much more health benefits!!Just one more reason to keep moving!!
Researchers from the International Journal of Headache found that daily exercise is just as effective as medication and relaxation techniques in the reduction of these monster headaches...cost less and has much more health benefits!!Just one more reason to keep moving!!
Happy meals!
Research shows that eating certain foods keep hormones and brain chemicals balanced. This results in less stress!! Below is the feel good food list!
1. Yellow bell peppers. They inhibit the stress hormone cortisol.
Yellow have the highest, then red and lastly green.
2. Walnuts
3. Chickpeas
4. Sardines
5. Avocados
6. sunflower seeds
1. Yellow bell peppers. They inhibit the stress hormone cortisol.
Yellow have the highest, then red and lastly green.
2. Walnuts
3. Chickpeas
4. Sardines
5. Avocados
6. sunflower seeds
Did you know...ice bath is best!
Here's something new! According to studies done in Northern Ireland, when you are suffering from sore muscles, soaking in a cold tub is more effective then stretching. The amount of time that should be spent per session is 5-20 minutes and should be used sparingly. In addition to ice soaking, massage and ibuprofen are next on the list. These three treatments for inflammation are awesome because there is no room for injury as there is from incorrect corrective stretching!
Did you know...calories burned
A study done at San Francisco State proved the already known f by Sports Medical Doctors and Coaches, fact that the calories shown to be burned on cardio equipment is far from true.
There is a difference of 11-15% calories burned from the ACTUAL amount. This may not sound like much, but over time it equals POUNDS of fat NOT burned!!
Use the numbers shown on your machine of choice as a guide line of how hard you are pushing your self at each session. For example, if you do a 30 minute session on the treadmill and the screen reads you have burned 287 calories, make a note of that number. This is your starting point. At your next 30 minute treadmill session, try and reach a higher calorie burned number. This will insure you are pushing your self more each time., just be wise about how hard you push!!
There is a difference of 11-15% calories burned from the ACTUAL amount. This may not sound like much, but over time it equals POUNDS of fat NOT burned!!
Use the numbers shown on your machine of choice as a guide line of how hard you are pushing your self at each session. For example, if you do a 30 minute session on the treadmill and the screen reads you have burned 287 calories, make a note of that number. This is your starting point. At your next 30 minute treadmill session, try and reach a higher calorie burned number. This will insure you are pushing your self more each time., just be wise about how hard you push!!
Did you know....age..
Resent studies from the American College of Sports Medicine has found that people between the ages of 50 and 70 lose 30 percent of muscle strength....BUT, age is only a number! We have been brain washed to believe that as we age we become frail!! This is NOT true!!
The study also found that this strength lose can be countered by consistent training with weights!!
Face it, we get BETTER with age...it's all how we work it! ;)
The study also found that this strength lose can be countered by consistent training with weights!!
Face it, we get BETTER with age...it's all how we work it! ;)
Did you know..lack of sleep makes you fat?
That's a scary thought! Research at Harvard Medical School discovered that drowsiness can impair the prefrontal cortex, the decision- making part of the brain...
Help stop unhealthy cravings and binge eating by getting more sleep at night!
Help stop unhealthy cravings and binge eating by getting more sleep at night!
Did you know...Heat injury
To prevent heat injury: stay hydrated with water, wear appropriate clothing that allows your body to breathe, lower your intensity levels when outside or in a place which is hotter then 70 degrees. Most importantly, give your body 10-14 days to acclimatize to the new environment.
Some times that last one is difficult, especially if you are on vacation and won't be in that climate that long. If this is the case, avoid vigorous training outside when temperatures are above 90 degrees. Have fun and be smart!
Some times that last one is difficult, especially if you are on vacation and won't be in that climate that long. If this is the case, avoid vigorous training outside when temperatures are above 90 degrees. Have fun and be smart!
Did you know....allergies, bacteria and viruses...oh my!
Wow, your about to read some sick stuff! Not only are allergies flying around in the air, they are also stuck in the stuff we use at home, along with bacteria.
Here is how to clean up and hopefully minimize your allergy discomfort at home.
Most people are allergic to molds. It is around us more then we know because we can not see some of it.
1. Clean all the inside mirrors and windows in your home. If you take your finger and swipe a window, there may be a film on it. This could be mold and dust build up...Windex it!!
2. Towels can hold the cold and flu virus as well as dust mites. Wash towels at least once a week in the hottest setting. If your towels smell musty even after washing..toss them. MOLD.
3.Shower curtains hold molds that can cause asthma attacks. Scrub them weekly with products containing hydrogen peroxide or citrus oils. If the mold does not come off, toss it.
Here is how to clean up and hopefully minimize your allergy discomfort at home.
Most people are allergic to molds. It is around us more then we know because we can not see some of it.
1. Clean all the inside mirrors and windows in your home. If you take your finger and swipe a window, there may be a film on it. This could be mold and dust build up...Windex it!!
2. Towels can hold the cold and flu virus as well as dust mites. Wash towels at least once a week in the hottest setting. If your towels smell musty even after washing..toss them. MOLD.
3.Shower curtains hold molds that can cause asthma attacks. Scrub them weekly with products containing hydrogen peroxide or citrus oils. If the mold does not come off, toss it.
Did you know... you can lose another pound??
Everybody gets stuck! What to do?? That's the easiest answer that every body can do...NOW!!
1. Be realistic with all your goals. If you are looking to accomplish goal C before going through A and B, you WILL fail and need to start again.
Create an out line of what you wish to feel and look like, then all the steps to get it done! Then DO it!
2. Change up your activities so you will look forward to them. Zen is a perfect place for just that. Every day we do something new and exciting! Follow us on Facebook Check In and see whats going on!
3. Eat foods you enjoy. Do NOT focus on DIET!! You WILL fail. Eat smaller portions and be consistent. It takes weeks, even months to see the results. Remember, even though you're not seeing them, doesn't mean they are not happening!
4. Have fun with the things you are doing to make your life better and look forward to feeling better every day.
1. Be realistic with all your goals. If you are looking to accomplish goal C before going through A and B, you WILL fail and need to start again.
Create an out line of what you wish to feel and look like, then all the steps to get it done! Then DO it!
2. Change up your activities so you will look forward to them. Zen is a perfect place for just that. Every day we do something new and exciting! Follow us on Facebook Check In and see whats going on!
3. Eat foods you enjoy. Do NOT focus on DIET!! You WILL fail. Eat smaller portions and be consistent. It takes weeks, even months to see the results. Remember, even though you're not seeing them, doesn't mean they are not happening!
4. Have fun with the things you are doing to make your life better and look forward to feeling better every day.
Did you know...8 tips for more energy
It's a daily grind. We all must work twice as hard just to maintain life and keep our heads above water. When we begin to feel run down, our body is suffering...then we become ill. Here are some easy ways to get and stay healthy....and be ENERGIZED!!
1. SLEEP!! Yes, this is the most important. Stress is the number one cause of losing sleep. Try this combo: 10mg melatonin and a minimum of 1500mg total of calcium and magnesium.
Zen carries a product called Diced which helps the body fall into a deep, restful slumber, and increases the bodies healing potential. Diced also burns body fat while you are sleeping!
2. Stay hydrated. Even slight dehydration lowers mental performance.
3. Stay active. Any type of exercise increases energy levels and continues to do so all day! Most importantly, reduces stress.
4. Eat balanced meals. When your body has the nutrition it needs to function correctly, you can think better, feel stronger and be happier. So do not skip meals. Eat small all day..even snacks.
5. Avoid big meals.
6. Never skip breakfast. You need the calories to produce energy to get you going. Breakfast also helps with weight loss and mental clarity.
7. Get your body fat down. Being at a healthy weight cuts back on how hard your body has to work just to move you.
8. Avoid sugars and carbonated drinks. Sugar eaten alone gives you an insulin spike and you become sleepy when you come down. Carbonated drinks break down healthy tissue and can make you weak over time.
1. SLEEP!! Yes, this is the most important. Stress is the number one cause of losing sleep. Try this combo: 10mg melatonin and a minimum of 1500mg total of calcium and magnesium.
Zen carries a product called Diced which helps the body fall into a deep, restful slumber, and increases the bodies healing potential. Diced also burns body fat while you are sleeping!
2. Stay hydrated. Even slight dehydration lowers mental performance.
3. Stay active. Any type of exercise increases energy levels and continues to do so all day! Most importantly, reduces stress.
4. Eat balanced meals. When your body has the nutrition it needs to function correctly, you can think better, feel stronger and be happier. So do not skip meals. Eat small all day..even snacks.
5. Avoid big meals.
6. Never skip breakfast. You need the calories to produce energy to get you going. Breakfast also helps with weight loss and mental clarity.
7. Get your body fat down. Being at a healthy weight cuts back on how hard your body has to work just to move you.
8. Avoid sugars and carbonated drinks. Sugar eaten alone gives you an insulin spike and you become sleepy when you come down. Carbonated drinks break down healthy tissue and can make you weak over time.
Did you know..best stadium foodies!
It's summer ball park time! EVERYTHING tastes better at the park! Here are the best choices when your watching the game!
1. Cotton candy
2. Pretzel with no salt
3. Hot dog with ketchup and mustard
4. Grilled chicken sandwich, half bun with lettuce
5. Ice tea or bottled water
6. Lite beer...well......it's going to happen...
1. Cotton candy
2. Pretzel with no salt
3. Hot dog with ketchup and mustard
4. Grilled chicken sandwich, half bun with lettuce
5. Ice tea or bottled water
6. Lite beer...well......it's going to happen...
Did you know..how to add years to your life!
We all would like to live a long life...but healthy long lives!! Quality is more important then quantity!! Here are a few easy things to begin doing NOW to help you achieve a long, happy, healthy life!
1. Exercise!! Daily activity adds 4 years to your life span.
2. Stop smoking. Quilting this habit can add up to 10 more years!! WOW!
3. Keep your weight down to a healthy number...adds 1.3 years!
4. Control blood pressure, eat foods low in salt and cut down on alcohol...adds up to 5 more years!
5. Eat a balance diet...don't skip meals!
6. Take control and monitor your diabetes.
1. Exercise!! Daily activity adds 4 years to your life span.
2. Stop smoking. Quilting this habit can add up to 10 more years!! WOW!
3. Keep your weight down to a healthy number...adds 1.3 years!
4. Control blood pressure, eat foods low in salt and cut down on alcohol...adds up to 5 more years!
5. Eat a balance diet...don't skip meals!
6. Take control and monitor your diabetes.
Did you know...the skinny on CHOCOLATE!!
Poor chocolate! Every one always picks on you!! Telling you your bad and will make us fat!
Well I'm here to tell the world the truth!!
MILK chocolate has the fewest flavanols out of all the family. If you love it, like i do, choose bars that have 40% or more levels of cacao.
WHITE as the LEAST nutritious value of all because it has NO cacao at all.
DARK is the best choice of all the chocolates. Go with bars containing 70% or more.
Once you have your taste buds dialed in to how dark of a chocolate you can handle, make sure it's lagit! Check the label, cocoa butter should be one of the first ingredients. Avoid it if the first listed are: corn syrup, cane sugar, or whole milk.
Well I'm here to tell the world the truth!!
MILK chocolate has the fewest flavanols out of all the family. If you love it, like i do, choose bars that have 40% or more levels of cacao.
WHITE as the LEAST nutritious value of all because it has NO cacao at all.
DARK is the best choice of all the chocolates. Go with bars containing 70% or more.
Once you have your taste buds dialed in to how dark of a chocolate you can handle, make sure it's lagit! Check the label, cocoa butter should be one of the first ingredients. Avoid it if the first listed are: corn syrup, cane sugar, or whole milk.
Did you know....Happy, long life!
Life is hard. There are little things we can ALL do to improve our health and be happy! Studies have shown that happy people live longer and healthier lives!
Here are a few things you can do and notice immediate happiness!!
1. Reduce your stress levels! Stress is caused by things one can not control...learn to let it go!! We can only be responsible for our actions. Stress also causes the production of free radicals to amplify which lowers the immune system and is linked to premature aging.
Obviously we can not lock our self away from the world, so try deep breathing, visualization or meditation.
2. Exercise daily! At least 15 minutes per day is all you need! Exercise increases the body's production of antioxidant substances and boosts immune function.
3. Laugh!!! OMG! Research shows laughter releases the body's natural opiates into the blood stream, improving your mood and instantly reduces stress!
Here are a few things you can do and notice immediate happiness!!
1. Reduce your stress levels! Stress is caused by things one can not control...learn to let it go!! We can only be responsible for our actions. Stress also causes the production of free radicals to amplify which lowers the immune system and is linked to premature aging.
Obviously we can not lock our self away from the world, so try deep breathing, visualization or meditation.
2. Exercise daily! At least 15 minutes per day is all you need! Exercise increases the body's production of antioxidant substances and boosts immune function.
3. Laugh!!! OMG! Research shows laughter releases the body's natural opiates into the blood stream, improving your mood and instantly reduces stress!
Did you know ... slowing down cancer
If you have been diagnosed or your family has a history of cancer, here are some tips that have been proven to slow down or help avoid the activation of cancerous cell growth.
If you have cancer, do these steps in addition to traditional pharmaceutical drugs, surgery and therapies.
CUT FAT. Studies have shown that dietary fat intake and cancer are related. Eat a diet composed of less then 30% fats, and choose unsaturated fats such as olive oil and canola oils.
EAT FRESH FOODS. Try to consume fresh or frozen foods. Eating foods out of cans or jars can contain contaminants. Avoid foods raised and grown with chemical pesticides, hormones or drugs.
INTAKE OMEGAS-6/OMEGA-3. These fats seem to protect the body. Eat lot's of sardines, salmon, and take a supplement called EFA found at Zen.
EFA has been shown to contain anti-cancer properties, and is a super antioxidant.
Avoid foods made with vegetable oils like corn and soy.
FIBER. Up your fiber intake by eating one big dark green salad every day, breakfast with slow-cooked oatmeal, and switch to whole grains.
ANTIOXIDANTS. This is the most important! Free-radical damage to DNA has been linked to many cancers. EFA is a great way to supplement your antioxidant levels!!
In addition, eat lots of leafy greens and deep colored fruits, like berries!
If you have cancer, do these steps in addition to traditional pharmaceutical drugs, surgery and therapies.
CUT FAT. Studies have shown that dietary fat intake and cancer are related. Eat a diet composed of less then 30% fats, and choose unsaturated fats such as olive oil and canola oils.
EAT FRESH FOODS. Try to consume fresh or frozen foods. Eating foods out of cans or jars can contain contaminants. Avoid foods raised and grown with chemical pesticides, hormones or drugs.
INTAKE OMEGAS-6/OMEGA-3. These fats seem to protect the body. Eat lot's of sardines, salmon, and take a supplement called EFA found at Zen.
EFA has been shown to contain anti-cancer properties, and is a super antioxidant.
Avoid foods made with vegetable oils like corn and soy.
FIBER. Up your fiber intake by eating one big dark green salad every day, breakfast with slow-cooked oatmeal, and switch to whole grains.
ANTIOXIDANTS. This is the most important! Free-radical damage to DNA has been linked to many cancers. EFA is a great way to supplement your antioxidant levels!!
In addition, eat lots of leafy greens and deep colored fruits, like berries!
Did you know...summer
Rising summer temperatures can lead to irritating health issues.
!. Headaches become more common during heat waves. As the temperature climbs, the heat makes blood vessels in your skull expand and press up against nerve endings.
To fix this, drink a large glass of water and move to a cooler area. Stay hydrated and wear sunglasses outside.
2. Heat triggers rosacea. This is a condition which causes blood vessels to dilate.
To fix this, cool down. Move next to an air-conditioner, splash water on your face, use a fan, drink a cold glass of water, better yet....jump in a pool!
!. Headaches become more common during heat waves. As the temperature climbs, the heat makes blood vessels in your skull expand and press up against nerve endings.
To fix this, drink a large glass of water and move to a cooler area. Stay hydrated and wear sunglasses outside.
2. Heat triggers rosacea. This is a condition which causes blood vessels to dilate.
To fix this, cool down. Move next to an air-conditioner, splash water on your face, use a fan, drink a cold glass of water, better yet....jump in a pool!
Did you know...vegetables
The word vegetable usually means an edible plant other then a sweet fruit or seeds.
The nutritional content varies, and generally vegetables contain little or no protein or fat. They also have varying amounts of vitamins, minerals, fiber, and carbohydrates and when eaten as part of a meal, slow down the digestion process making us feel full longer.
Most importantly, vegetables contain great variety of antioxidants, antibacterial, antifungal and antiviral properties which help lower the risk of heart disease, type 2 diabetes, and protect against some cancers as well as decrease bone loss!! WOW!!
Some examples of these super veggies are:
Spinach, romaine lettuce, turnips, peppers, leeks, cabbage, asparagus, eggplant, kale, and zucchini!
The nutritional content varies, and generally vegetables contain little or no protein or fat. They also have varying amounts of vitamins, minerals, fiber, and carbohydrates and when eaten as part of a meal, slow down the digestion process making us feel full longer.
Most importantly, vegetables contain great variety of antioxidants, antibacterial, antifungal and antiviral properties which help lower the risk of heart disease, type 2 diabetes, and protect against some cancers as well as decrease bone loss!! WOW!!
Some examples of these super veggies are:
Spinach, romaine lettuce, turnips, peppers, leeks, cabbage, asparagus, eggplant, kale, and zucchini!
Did you know...snack calorie attack!!
Snacking is NOT bad! It's eating EXTRA snacks that bites us in the.... well, you know where!!
Keep this in mind when you are about to over snack. This is what you will have to do to burn off these extra calories:
* 1 oz. crackers.. you will need to ride on a bike 26 minutes to burn these off!
*One snack pack, 2.225 oz. of gummy fruit snacks...look at climbing stairs for 25 extra minutes to get these guys off!
* A 6 pack of peanut butter sandwich crackers....WOW!! Block out time for a 76 minutes class of Yoga!
* 1 oz. bag of chocolate and nut trail mix.. OMG!! 17 minutes of jumping jacks...No need to say more, I'll take the gummy snacks please!
* 1 oz bag of potato chips will give you 46 minutes in the gym lifting weights..with NO break!!
* 1 oz. of corn chips... Not too bad! 20 minutes in the pool swimming!
* A box of animal crackers...one of my fav snacks and sports!! 35 minutes of surfing!! Now this one is a win, win!!
* Chocolate coated candy in a 1.7 oz. bag, 60 minutes of walking.
* 1.5 oz milk chocolate candy bar...28 minutes of dancing....I just found my Saturday night binge!!
Now that things are in perspective, you can pick and choose what you would like to eat more of and plan accordingly!! Have fun!! I know I will!!
Keep this in mind when you are about to over snack. This is what you will have to do to burn off these extra calories:
* 1 oz. crackers.. you will need to ride on a bike 26 minutes to burn these off!
*One snack pack, 2.225 oz. of gummy fruit snacks...look at climbing stairs for 25 extra minutes to get these guys off!
* A 6 pack of peanut butter sandwich crackers....WOW!! Block out time for a 76 minutes class of Yoga!
* 1 oz. bag of chocolate and nut trail mix.. OMG!! 17 minutes of jumping jacks...No need to say more, I'll take the gummy snacks please!
* 1 oz bag of potato chips will give you 46 minutes in the gym lifting weights..with NO break!!
* 1 oz. of corn chips... Not too bad! 20 minutes in the pool swimming!
* A box of animal crackers...one of my fav snacks and sports!! 35 minutes of surfing!! Now this one is a win, win!!
* Chocolate coated candy in a 1.7 oz. bag, 60 minutes of walking.
* 1.5 oz milk chocolate candy bar...28 minutes of dancing....I just found my Saturday night binge!!
Now that things are in perspective, you can pick and choose what you would like to eat more of and plan accordingly!! Have fun!! I know I will!!
Did you know...not enough..
30% of women between the ages of 20 to 40 don't get enough protein.
Pretty bad... EAT meat people!! It's what's for breakfast, lunch and dinner!!
Pretty bad... EAT meat people!! It's what's for breakfast, lunch and dinner!!
Did you know...UTI's
Urinary track infections are more common then you may think, especially in women.
They are caused by bacteria build up in the urinary track and sometimes get so bad, can go to the kidney and cause kidney infection.
Contrary to what we have ALL been told, drinking cranberry juice to cure UTI's is not true. Juice actually increases the growth of the bacteria and makes it worse and last longer.
Here are the things EVERY woman should have on had at ALL times and to do daily for prevention:
1. AZO cranberry pills, use when you begin to get symptoms and follow directions on box.
2. Cystex UTI treatment. Use when get symptoms and follow directions on box.
3. Bottles of water. Drink 8+ 8oz. glasses of WATER only, daily.
4. Cranberry pills. Take recommended dose, twice daily, once in the morning and once at night for prevention.
Remember, if you don't get well within the time recommended on the Cystex box, see you doctor, or if your symptoms worsen or don't match those of UTI's.
They are caused by bacteria build up in the urinary track and sometimes get so bad, can go to the kidney and cause kidney infection.
Contrary to what we have ALL been told, drinking cranberry juice to cure UTI's is not true. Juice actually increases the growth of the bacteria and makes it worse and last longer.
Here are the things EVERY woman should have on had at ALL times and to do daily for prevention:
1. AZO cranberry pills, use when you begin to get symptoms and follow directions on box.
2. Cystex UTI treatment. Use when get symptoms and follow directions on box.
3. Bottles of water. Drink 8+ 8oz. glasses of WATER only, daily.
4. Cranberry pills. Take recommended dose, twice daily, once in the morning and once at night for prevention.
Remember, if you don't get well within the time recommended on the Cystex box, see you doctor, or if your symptoms worsen or don't match those of UTI's.
Did you know..Your immunity
If your in need of an immunity boost, here's a few pointers to keep you healthy and if you do get ill, you will recover more quickly!
LEAN BEEF: It has a lot of Zinc keeps your blood cells healthy and strong. A serving of 3.5oz. of lean beef provides up to 70% of your daily needs!
BERRIES: All berries help defend the body against infection!
ORANGE VEGETABLES: Full of Beta-carotene that boosts immunity with vitamin A!!
Eat these foods all year round so you STAY healthy!!
LEAN BEEF: It has a lot of Zinc keeps your blood cells healthy and strong. A serving of 3.5oz. of lean beef provides up to 70% of your daily needs!
BERRIES: All berries help defend the body against infection!
ORANGE VEGETABLES: Full of Beta-carotene that boosts immunity with vitamin A!!
Eat these foods all year round so you STAY healthy!!
Did you know... health numbers
Knowing what your blood pressure, cholesterol levels, blood sugars and body mass index numbers are adds up to how healthy you REALLY are!
BLOOD PRESSURE: goal numbers should be 120/80
Blood pressure is the force of your blood pushing against the walls of the arteries. If your BP is too high, it can weaken or enlarge the heart, and narrow the arteries.
CHOLESTEROL: goal number is less then 200 mg/dL total
Cholesterol is the fatty substance found in your body's cells used to make vitamins and hormones. Too much cholesterol can lead to plaque buildup inside your blood vessels and harden the arteries.
BLOOD SUGAR: goal numbers are up to 100mg/dL.
Your body breaks down food into glucose, which is used for energy.
BODY MASS INDEX (BMI): goal numbers 18.5 to 24.9
BMI is a weight-height calculation which helps determine if you are overweight or obese.
If any or all of your numbers are too high, here are a few ways to help get them down to a healthy level:
1. Eat a balanced diet
2. Exercise
3. Limit alcohol to one drink per day
4. Quit smoking
BLOOD PRESSURE: goal numbers should be 120/80
Blood pressure is the force of your blood pushing against the walls of the arteries. If your BP is too high, it can weaken or enlarge the heart, and narrow the arteries.
CHOLESTEROL: goal number is less then 200 mg/dL total
Cholesterol is the fatty substance found in your body's cells used to make vitamins and hormones. Too much cholesterol can lead to plaque buildup inside your blood vessels and harden the arteries.
BLOOD SUGAR: goal numbers are up to 100mg/dL.
Your body breaks down food into glucose, which is used for energy.
BODY MASS INDEX (BMI): goal numbers 18.5 to 24.9
BMI is a weight-height calculation which helps determine if you are overweight or obese.
If any or all of your numbers are too high, here are a few ways to help get them down to a healthy level:
1. Eat a balanced diet
2. Exercise
3. Limit alcohol to one drink per day
4. Quit smoking
Did you know...women and heart attacks
Women don't always have the same "classic" signs that men present for having a heart attack. Here are some symptoms to watch out for and if you do have any of these...call 911!
1. Arm pain or numbness
2. A dull ache along the ENTIRE jawline
3. Profuse sweating and or severe fatigue
4. Sporadic chest fullness or squeezing, or pressure that is constant and last's for more than a few minutes
5. Discomfort or pain between the shoulder blades
6. Nausea and or vomiting that's accompanied by any of the above symptoms
1. Arm pain or numbness
2. A dull ache along the ENTIRE jawline
3. Profuse sweating and or severe fatigue
4. Sporadic chest fullness or squeezing, or pressure that is constant and last's for more than a few minutes
5. Discomfort or pain between the shoulder blades
6. Nausea and or vomiting that's accompanied by any of the above symptoms
Did you know...poor sitting posture and health problems
If you spend hours on the computer, commuting or just have bad posture, these things can trigger headaches, muscle aches and pains, and if talking about the computer, vision problems. If you are having any of these symptoms while sitting at you computer station, the Occupational Safety and Health Administration suggests:
DO NOT:
* Sit in a chair that is not adjustable
* Jut your head and neck forward to look at the screen
Reach for your mouse
* Use a laptop computer without an external keyboard for long periods of time
* Work without periodic breaks
POOR SITTING POSTURE HEALTH PROBLEMS:
* Inhibits blood flow to and from the heart
* Effects breathing
* Shortens the muscles in the front of the body
*Stresses the lower back
* Hyper-extends low back muscles
* Adds pressure to the kidneys, colon and stomach
* Leads to spine issues
DO:
* Use a chair with an adjustable height
* Make sure the small of your back is supported
* Keep the top of the screen at or below eye level
* Place feet flat on the floor
* keep elbows close to your body and shoulders relaxed
* Keep your stomach muscles tight
DO NOT:
* Sit in a chair that is not adjustable
* Jut your head and neck forward to look at the screen
Reach for your mouse
* Use a laptop computer without an external keyboard for long periods of time
* Work without periodic breaks
POOR SITTING POSTURE HEALTH PROBLEMS:
* Inhibits blood flow to and from the heart
* Effects breathing
* Shortens the muscles in the front of the body
*Stresses the lower back
* Hyper-extends low back muscles
* Adds pressure to the kidneys, colon and stomach
* Leads to spine issues
DO:
* Use a chair with an adjustable height
* Make sure the small of your back is supported
* Keep the top of the screen at or below eye level
* Place feet flat on the floor
* keep elbows close to your body and shoulders relaxed
* Keep your stomach muscles tight
Did you know...the calorie counter..
A lot of cardio machines have special "programs", "zones" and personal information buttons so you can get a better reading on how many calories you are burning...REALLY??
The truth of the matter is, machines don't know how hard YOU are working, just how fast and at what incline THEY are programed at.
Further more, no machine, not even how much information you feed it can give you the correct amount of calories you are burning.
The next time you are doing your cardio session for fat reduction, change the incline weekly and keep track of the calorie number. This number should be increasing with each session, and will tell you your working harder. Also, make sure you are not out of breath but your heart rate is elevated. If your going for fat loss, 20-45 minutes per session 2-5 times per week is optimal.
If you have health conditions, check with your health care professional before you begin any cardio program.
The truth of the matter is, machines don't know how hard YOU are working, just how fast and at what incline THEY are programed at.
Further more, no machine, not even how much information you feed it can give you the correct amount of calories you are burning.
The next time you are doing your cardio session for fat reduction, change the incline weekly and keep track of the calorie number. This number should be increasing with each session, and will tell you your working harder. Also, make sure you are not out of breath but your heart rate is elevated. If your going for fat loss, 20-45 minutes per session 2-5 times per week is optimal.
If you have health conditions, check with your health care professional before you begin any cardio program.
Did you know...exercise on your lunch break...
Research shows those who exercised for two - 2 1/2 hours per week during their lunch breaks, felt better, were sick less often, and had much better concentration then those who did not.
All you need is a "quicky"!! Get moving!
All you need is a "quicky"!! Get moving!
Did you know...exercise benefits
Did you know research shows for every minute you exercise improves your health and the benefits multiply the more you move? True!!!
EXERCISE for:
90 minutes per week increases your life span by THREE years.
135 minutes per week boosts energy and reduces stress.
150 minutes per week lowers a woman's risk of heart disease by 14%.
210 minutes per week improves blood sugar control.
275 minutes per week helps you lose weight and KEEP it off!!
EXERCISE for:
90 minutes per week increases your life span by THREE years.
135 minutes per week boosts energy and reduces stress.
150 minutes per week lowers a woman's risk of heart disease by 14%.
210 minutes per week improves blood sugar control.
275 minutes per week helps you lose weight and KEEP it off!!
Did you know...eating less
Cutting back calories during the day will NOT make you eat more at night.
Recent research studies at Cornell University show that participants who consumed 245 fewer calories during the day and did NOT skip meals lost an average of 1.1 pounds of body fat per week! So begin by cutting back on portion size, not meals. Its the easiest method to lose unwanted body fat!
Recent research studies at Cornell University show that participants who consumed 245 fewer calories during the day and did NOT skip meals lost an average of 1.1 pounds of body fat per week! So begin by cutting back on portion size, not meals. Its the easiest method to lose unwanted body fat!
Did you know...There is a correct way to run?
True! Most injuries occur because of improper form. For all you weekend and competitive runners, here are some tips to improve your speed and decrease those pesky injuries!
1. Try doing single leg exercises using something to help you keep your balance.
2. Too much running can actually cause injury. Add a balance to your program by adding biking, Pilates, strength training and taking rest days.
3. Work your core!
4. Avoid processed foods.
1. Try doing single leg exercises using something to help you keep your balance.
2. Too much running can actually cause injury. Add a balance to your program by adding biking, Pilates, strength training and taking rest days.
3. Work your core!
4. Avoid processed foods.
Did you know...STAY fit and healthy
Its a lot of work to get to a fit and healthy part of your life and takes dedication. Here are some steps to get there easier and be able to STAY there!
1. Do 15 minutes of ANY activity everyday.
2. Get a friend to move with.
3. Banish bread
4. Bribe your self with NON-food items when you accomplish small goals.
1. Do 15 minutes of ANY activity everyday.
2. Get a friend to move with.
3. Banish bread
4. Bribe your self with NON-food items when you accomplish small goals.
Did you know... How to boost your metabolism?
Here are a few tricks you can begin NOW to increase your fat burning potential!
1. DRINK 3-5 cups of green tea per day. Over a period extending longer then three months, research has shown consuming green tea daily can cut 5% of your body weight.
2. CONSIDER CAFFEINE! 16% percent of caffeine users have a higher metabolic rate then those who don't!
3. LIFT heavier weights! This increases your metabolism NOW!!
1. DRINK 3-5 cups of green tea per day. Over a period extending longer then three months, research has shown consuming green tea daily can cut 5% of your body weight.
2. CONSIDER CAFFEINE! 16% percent of caffeine users have a higher metabolic rate then those who don't!
3. LIFT heavier weights! This increases your metabolism NOW!!
Did you know...Breakfast
People who skip breakfast, on average, have a waist size 1.8 inches larger then those who don't eat in the morning. Even more, those who skip breakfast have higher levels of trigycerides, total cholesterol and LDL cholesterol and have a 4.5% higher risk of obesity. Bottom line...don't skip breakfast!!
Did you know...calcium
By adding a supplement of at least 1200mg of calcium per day at bed time can lower your chances of developing type 2 diabetes by 33%!
Did you know... Walking
Studies show that walking regularly, 3 to 5 times per week, can lead to weight loss, lower blood pressure and cholesterol, improve sleep and help you feel better both mentally and physically!
Even if you are STILL making the excuse of "I don't have the time", I'm here to tell you you do and your just choosing not to move!
Here are a few ideas how to JUST DO IT!!
1. get a pediometer and walk at least ONE step further each day...
2. Park further away from the entrance to your destination.
3. Take the stairs.
4. walk faster!
5. If your currently at a health club, add 10 minutes on the treadmill before or after your workout!
There! You have added moving more into your life style!
Even if you are STILL making the excuse of "I don't have the time", I'm here to tell you you do and your just choosing not to move!
Here are a few ideas how to JUST DO IT!!
1. get a pediometer and walk at least ONE step further each day...
2. Park further away from the entrance to your destination.
3. Take the stairs.
4. walk faster!
5. If your currently at a health club, add 10 minutes on the treadmill before or after your workout!
There! You have added moving more into your life style!
Did you know...family menu
Its always the most challenging when only one person in the family is changing dietary habits..it should be a family affair! Teaching our family healthy habits NOW saves them from going through what we are now!
Here are some ideas for getting the entire family healthy.. and they wont even know it!
1. Take a few moments to plan a menu for the week and STICK to it!
2. Get ideas for the menu from family members and create healthy alternatives of the choices that are not so "healthy". Add these ideas to your family menu and shopping list.
3. ONLY buy what is on your shopping list!
4. Make eating fun and try to plan meals with the entire family!
A family who makes changes together can make life style changes together easily!
Here are some ideas for getting the entire family healthy.. and they wont even know it!
1. Take a few moments to plan a menu for the week and STICK to it!
2. Get ideas for the menu from family members and create healthy alternatives of the choices that are not so "healthy". Add these ideas to your family menu and shopping list.
3. ONLY buy what is on your shopping list!
4. Make eating fun and try to plan meals with the entire family!
A family who makes changes together can make life style changes together easily!
Did you know...carbohydrates
Carbohydrates are not bad!! They actually provide the body and brain with the energy they need to function correctly. Eating carbohydrates during the times you are active increase your fat burning ability so keep them in your diet in small amounts throughout the day, preferably eaten with a protein.
Here are some examples of what carbohydrates are:
Bread, oatmeal, fruit, rice, beans, potatoes, popcorn, cereal, pasta, peas and corn.
Here are some examples of what carbohydrates are:
Bread, oatmeal, fruit, rice, beans, potatoes, popcorn, cereal, pasta, peas and corn.
Did you know......germs
Doesn't it feel as if the cold and flu season has lasted forever? Probably because it has.
It's totally understandable to want to keep your environment clean and stay healthy. But when it comes to germs, we are totally out of control!Going crazy using antibacterial hand soaps, hand sanitizers, and overusing antibiotic medications is killing off the microbes that help strengthen the immune system and promote the growth of drug-resistant organisms as well as weaken the good bacteria within us.
We need to spend our time focusing on how to promote the "good" germs and here's how:
1. Eat foods that naturally contain helpful organisms or help nurture them such as; yogurt, feta cheese, pickles, dark chocolate, garlic, onions, asparagus, whole oats, whole wheat, honey, and bananas.
2. Stay away from cigarette smoke; it kills off good bacteria.
It's totally understandable to want to keep your environment clean and stay healthy. But when it comes to germs, we are totally out of control!Going crazy using antibacterial hand soaps, hand sanitizers, and overusing antibiotic medications is killing off the microbes that help strengthen the immune system and promote the growth of drug-resistant organisms as well as weaken the good bacteria within us.
We need to spend our time focusing on how to promote the "good" germs and here's how:
1. Eat foods that naturally contain helpful organisms or help nurture them such as; yogurt, feta cheese, pickles, dark chocolate, garlic, onions, asparagus, whole oats, whole wheat, honey, and bananas.
2. Stay away from cigarette smoke; it kills off good bacteria.
Did you know...Fiber
is found in carbohydrates? Oh yes! There are two types of fiber; soluble, which can be partly dissolved in water and insoluble which does not dissolve in water.
Experts suggest we consume 25-35g of fiber per day. That's a lot! When trying to increase your fiber intake be very mindful that in doing so you may find yourself suffering from gas, bloating and even diarrhea! Drink plenty of water!!
Food which contain the highest fiber content are: whole fruits, brown rice, sweet potatoes, raw vegetables, black and pinto beans.
Good luck and knock yourself...or someone else out! ;)
Experts suggest we consume 25-35g of fiber per day. That's a lot! When trying to increase your fiber intake be very mindful that in doing so you may find yourself suffering from gas, bloating and even diarrhea! Drink plenty of water!!
Food which contain the highest fiber content are: whole fruits, brown rice, sweet potatoes, raw vegetables, black and pinto beans.
Good luck and knock yourself...or someone else out! ;)
Did you know....healthy body gives healthy eyes...
eating a lot of leafy green vegetables and colored fruits help increase your eye performance and help prevent age-related eye diseases like cataracts and macular degeneration! Food is AMAZING!! Good thing too, because most of us really enjoy eating!
The supernutrients that researchers found which combat eye problems are found in spinach, kale, broccoli, zucchini, turnip greens, and brussels sprouts, as well as oranges, grapes, kiwis, apples, avocados, and plums! GREAT STUFF!!
The supernutrients that researchers found which combat eye problems are found in spinach, kale, broccoli, zucchini, turnip greens, and brussels sprouts, as well as oranges, grapes, kiwis, apples, avocados, and plums! GREAT STUFF!!
Did you know...body fat
The Harris Interactive group poled a group of obese men and women. Only 70% over them thought they were obese, the rest believed they were just a bit over weight.
It is important to be honest with our self when it comes to our weight. If we are holding too much it WILL lead to health problems. Doing something about it BEFORE it gets out of hand is much easier then when the weight is over 50 pounds to lose.
Here is a body fat chart to help you judge your health, NOT appearance!! Focus on being healthy and you wont get discouraged about losing the weight! It will just be a side effect of getting healthier!
age: 20-39 recommended: 21-33% High: 34-38% Obese: 38+%
40-59 23-34 35-40 40
60-79 24-36 37-41 41
It is important to be honest with our self when it comes to our weight. If we are holding too much it WILL lead to health problems. Doing something about it BEFORE it gets out of hand is much easier then when the weight is over 50 pounds to lose.
Here is a body fat chart to help you judge your health, NOT appearance!! Focus on being healthy and you wont get discouraged about losing the weight! It will just be a side effect of getting healthier!
age: 20-39 recommended: 21-33% High: 34-38% Obese: 38+%
40-59 23-34 35-40 40
60-79 24-36 37-41 41
Did you know...Tanning truth...
Research on tanning and vitamin D relations done at the University of California- San Diego and Boston University have come up with some fascinating new evidence!
Moderate exposure to the suns rays is very healthy and much needed. Healthy levels of vitamin D from SUNLIGHT exposure are being associated with lower risks of several forms of cancer, heart disease, multiple sclerosis and other diseases.
Practice sunburn prevention not sun avoidance! Using sun block stops the production of vitamin D, so if you want to get real, bring your sun-safety practices back to center. Enjoy exposure in intelligent moderation.
Scientist recommend for fair skin, 10-15 minutes per day, medium skin 15-20 minutes per day and dark skin 20-30 minutes per day.
Moderate exposure to the suns rays is very healthy and much needed. Healthy levels of vitamin D from SUNLIGHT exposure are being associated with lower risks of several forms of cancer, heart disease, multiple sclerosis and other diseases.
Practice sunburn prevention not sun avoidance! Using sun block stops the production of vitamin D, so if you want to get real, bring your sun-safety practices back to center. Enjoy exposure in intelligent moderation.
Scientist recommend for fair skin, 10-15 minutes per day, medium skin 15-20 minutes per day and dark skin 20-30 minutes per day.
Did you know.... Breakfast
I'm sure you've heard it a million times before....EAT YOUR BREAKFAST! According to the American Journal of Clinical Nutrition, people who skip breakfast have a waist line 1.8 inches LARGER then those who eat breakfast! What's more, those who skipped have higher levels of triglycerides, cholesterol, and LDL cholesterol.
Take a few minutes each day for the first meal of the day!
Take a few minutes each day for the first meal of the day!
Did you know..... candy
Halloween and the major "eating" holidays are right around the corner. While we will be enjoying the treats set before us, here is a very easy trick to make sure we don't OVER eat those treats! When eating candy, keep the wrappers out in plan view. We eat by sight NOT by stomach!!
When eating any type of "fun" fattening foods at these so to be absorbing parties, put all the goodies you wish to have on ONE plate and do NOT get seconds!
When eating any type of "fun" fattening foods at these so to be absorbing parties, put all the goodies you wish to have on ONE plate and do NOT get seconds!
Did you know... obese Americans
The CDC studies all states and counties in the USA and found over 29% of US adults are getting absolutely no exercise. America has the highest percentage of obese related deaths and illnesses, most of which could have been avoided by MOVING!! Its easy to begin to move. Start by parking your car farther away from your destination. Get up from your desk more often just to walk to the bathroom, even if you do not need to use it. Garden. You don't need to join a gym to move, so get going!
Did you know....beverages
what your drinking may be making you fat? True! Most people , and honestly why would anyone know this, think drinking flavored water, natural juices, diet soda and sports drinks are doing their body good. Nothing is farther from the truth. All of these drinks have extra calories that pack on body fat among other things, we will save this topic for another day, that are very harmful to the human body. Cutting back, better yet, cutting OUT these drinks and choosing water instead will not only help you save money it will also help you loose body fat more rapidly! If you are thinking; " I don't like water..." squeeze lemon or orange wedge in the water to give it flavor. Problem solved. Drink up!
Did you know... Salad dressing
By putting salad dressing on your once healthy choice, turns it into a fat feast? True! Adding dressing to a salad can add up to 500 calories to that God made meal! OUCH!! FYI!! Cesar dressing is the worst! When dressing up your salads, dip wisely! Choose Lite dressings on the SIDE and dip your way to a slimmer waist line. The best choice is to use lemon wedges to flavor your garden greens! That will put the squeeze on the bulge!!
Did you know.... Headaches
If you suffer from headaches, there may be several causes and several ways to EASILY ease your discomfort!
1. Dehydration. Make sure you are properly hydrated.
2. Hunger. You have eaten enough food!
3. Lack of sleep. Get enough sleep. 6-8 hours per night!
4. Stress. Make sure you are NOT lifting your shoulders to your ears!! Relax your shoulders!! Treat your self to a RELAXING full body and facial massage!!
5. Posture. Sit up straight.
6. Teeth. Go to your dentist and have a check up!!
1. Dehydration. Make sure you are properly hydrated.
2. Hunger. You have eaten enough food!
3. Lack of sleep. Get enough sleep. 6-8 hours per night!
4. Stress. Make sure you are NOT lifting your shoulders to your ears!! Relax your shoulders!! Treat your self to a RELAXING full body and facial massage!!
5. Posture. Sit up straight.
6. Teeth. Go to your dentist and have a check up!!
Did you know... fish
Eating three or more servings of baked white fish per week can lower your chances of having a stroke by 16%? true! Fish that also may help lower blood pressure are salmon, mackerel , and tuna!
Eating fish for dinner, served with raw or steamed veggies also helps you lose weight. Fish is an over all WOW! food!!
Eating fish for dinner, served with raw or steamed veggies also helps you lose weight. Fish is an over all WOW! food!!
Did you Know..... ZMA
Having trouble sleeping? most of us do now days. Try a product called ZMA. Its a bio-available zinc and magnesium formula combined with vitamin B-6 and the amino acid 5- hydroxytryptophan, designed to enhance recovery, regeneration of tissue and enhance the ability to sleep!
Sleep quality declines with age and increased stress level. When this happens we are more likely to become ill, age more rapidly and prone to injury.
When purchasing ZMA, make sure the ingredients are only those listed above!
Sleep well!!
Sleep quality declines with age and increased stress level. When this happens we are more likely to become ill, age more rapidly and prone to injury.
When purchasing ZMA, make sure the ingredients are only those listed above!
Sleep well!!
Did you know....? HONEY
Honey may help you lose weight?
TRUE! A recent study shows that consuming 1 teaspoon of unprocessed honey daily has slight weight loss properties!
The most important find, not that a smaller waist line isn't in the top 10, was the incredible nutritional and antioxidant rich properties it has!
Yes, honey has sugar, but lets take a logical look. when you consume processed sugars in foods, you are consuming empty calories. Calories with no nutritional value. In contrast, unprocessed honey has significant vitamins, minerals, and amino acids! it also contains powerful antioxidants, which help fight cancer, heart disease and other diseases.
Honey has as much antioxidants as spinach, apples, oranges and strawberries... all in ONE teaspoon! WOW!!
Further more, a study conducted in 2008 titled "First International Symposium on Honey and Human Health" found that a honey based diet showed:
* Reduced weight and body fat percentage reduction
* Decreased anxiety
* Better recognition memory
* Improved HDL cholesterol
* Improved blood sugar levels
* Reduced oxidative damage
So, enough said!! spoon your way to a lean and healthy life one teaspoon at a time and support your local honey farmer!
TRUE! A recent study shows that consuming 1 teaspoon of unprocessed honey daily has slight weight loss properties!
The most important find, not that a smaller waist line isn't in the top 10, was the incredible nutritional and antioxidant rich properties it has!
Yes, honey has sugar, but lets take a logical look. when you consume processed sugars in foods, you are consuming empty calories. Calories with no nutritional value. In contrast, unprocessed honey has significant vitamins, minerals, and amino acids! it also contains powerful antioxidants, which help fight cancer, heart disease and other diseases.
Honey has as much antioxidants as spinach, apples, oranges and strawberries... all in ONE teaspoon! WOW!!
Further more, a study conducted in 2008 titled "First International Symposium on Honey and Human Health" found that a honey based diet showed:
* Reduced weight and body fat percentage reduction
* Decreased anxiety
* Better recognition memory
* Improved HDL cholesterol
* Improved blood sugar levels
* Reduced oxidative damage
So, enough said!! spoon your way to a lean and healthy life one teaspoon at a time and support your local honey farmer!