mindovermatter

The Inner Struggle for Victory

2010-03-08T09:54:00.000-08:00

Looking back with complete honesty, you eventually see it. It is a distinct pattern. A distinct AND repetitive pattern of behavior that continually brings you back to the same place. We ALL have them. They can be diet patterns, exercise patterns, work patterns.... simply put the way we continually do things, resulting in either the desired, or not desired, result. They are mostly "automated" responses to how we deal with various situations, tasks, or events.
It is truly amazing what the human mind is capable of. It controls all of the necessary functions to keep you alive, it controls voluntary, and involuntary systems, all rather seamlessly. Sitting there where you are you are not focusing on breathing, blood circulation, digestion, muscle position, or anything. Your mind is reading this article, and every thing else is doing what it does. It is a pattern. Our nervous system handles all of these rather "simple" tasks for us all the time. The brain develops patterns to help create efficiency.
Many things we do in our day to day lives involve this "patterning." Literally. Think about this, from the time you wake up until the time you go to sleep, your nervous system has created many patterns to create relative ease into your days. Many of our seamless choices are built upon patterns. We either learn many of them in our "formative years."Others are developed by new habits, postures (being habitual), goals (actions), and emotions, which we hold onto to form deep patterns of choices.
Now often these little motor programs are our friends, but not always. For example a child that has been attending ballet, or soccer, classes that is encouraged to move and enjoy movement versus a child that is belittled in class. What type of deep "patterning" can result? One child may grow up very confident, loves to move and is very expressive. The other may become quite introverted, and not in the least bit interested in exploring their physical being. A "program" has been established. A deep dislike, or like, for a particular type of experience that is held onto- even when the person becomes an adult. This same patterning, right or wrong, is held onto in our very fabric. Our fears are based on the same kind of patterning. I for example, almost drowned when I was very young. I am still to this day very intimidated by water over my head. It is no longer founded on something tangeable in the now, but the fear still lives.
So then, how many fear based programs are we running? And how can they be interfering with our ability to have better relationships? to loose weight? to "swim" in the big pool of life, and life's successes, and challenges? Most changes that are required in life require a solid inventory of these patterns of fear. A self assessment. A very "real" and "clear" picture of what is really holding you back.
I attended a mentorship once, and this was the focal point. This ONE thing. Facing up to these patterns of fear, and finding new solutions. As it has been said time and time again, the "definition" of insanity is doing the same thing over, and over, and expecting different results. This is true of your diet goals, and any other goals. We all try those "cookie cutter programs". They don't work. They do not require true, deep down change. They are not personal, so why would the change/s be personal and long lasting? This is the essential element-Assessment. And then the desire for that down, deep and "dirty" change. I will bet you anything- your diet problem is not the fundamental problem of your "diet" program. It is the patterns you have formed from birth, with habits and emotions that have encouraged the pattern. Assessing YOU becomes very uncomfortable. However no true change is going to transpire without self assessment. This is the beginning of changing patterns. You cannot change something you do not acknowledge.
Successful people are continually doing self- assessment. They have a standard that they hold themselves against, much like the ten commandments. These are their measure of excellence. They realize, of course, that complete excellence is only in the standard. Therefore, they are continually looking for ways to break out of patterns, step out of the mold of "common" and run the race of endurance. They enjoy the journey of true development. Fear and pride, set aside. Only through true humility do you break the pattern. As they say, dig deep- the solution is in there.

A Life of Example

2010-02-06T09:13:00.000-08:00

My grandma died the other night. (And, no I am not seeking your sympathy.) Then, you might wonder, why are you sharing this with us? This led me to reflect upon something we all must face... death. No matter how "healthy" and health conscious, no matter the time and effort spent upon "living" and "living well"- we all die. And no, these hours spent enjoying health, good movement, and defining it within each of our own paths is not spent in vain. In fact, these are the moments we should savor, enjoy, and share. However, try as we might we do not out run the odds. The odds are the absolute facts of this life.
Somehow, life and death are the very essence of our existence. How we live, and how we die somehow sum up our existence. For example, my grandma lived a very quiet, Christian life- very obedient to the Lord and His good and perfect will in her life. Her life reflected these principles in all she did. She was well rounded in word and deed.
She was always physically active, long before it became "an issue, popular, or something to "study". I guess she coined the phrase "just do it, " long before Nike. She would carry her groceries for blocks, scrub floors on her hands and knees, wash walls from top to bottom (see if anyone does that anymore!!?) She was a very vigorous woman- always doing something. No "idle time," as she liked to put it.
She was always mindful of her body and health. She realized that her body was a gift. The very temple of the One that she loved. Therefore, she did not drink (As it says clearly, "be ye sober minded.") She did not participate in jealous behavior, always content with the "fruits of her labor." Long before "stress" became a household word, she had the Answer deep in her heart... she slept peacefully at night. Not once did I ever see her worrying about tomorrow- she was very secure in her tomorrow's. She would calmly say that worry would not add a day to your life. This from a woman who survived the great depression and brought up a very large family during those hard times. She experienced an age when you scrubbed your cloths by hand on a board, and hung them. There were no machines. No soft life for my grandma. Real work, real life. Integrity and honesty were the road of life. She lived by perfect faith. She did not succumb to stress related illnesses, she fell asleep peacefully, as she lived. She was pleased with the simple things. Simple, whole foods -before they became popular. Easy, whole body exercise- before it became "functional." She lived to see past 100 year of this planet, and all it's changes.
Needless to say she left behind a legacy. Isn't that a deep desire of every last one of us-to leave legacy? We all leave some sort of legacy. Some feel it is important to leave behind money and temporal gifts for our beloved. Somehow, in this struggling world, wouldn't it be more prudent to leave behind something more enduring, though? Maybe leave behind an essence of "goodness," and what that really means for a struggling world? Something that transcends our selves, our families, maybe our planet?
So I thought I would share her legacy with you. How this one woman impacted my life, and how I am still trying to fit her shoes. She was still a woman, but her walk was pretty terrific! She impressed upon my mind at a very early age principles that I cannot purchase for any amount of money- anywhere. They are seeds planted in the heart. Not forced, but lovingly planted, and left in trust to grow. This was her legacy to me.
There are things more precious than gold, that are eternal values. What my grandmother lacked in worldly goods, she more than made up for in integrity, humility of spirit, truth in word and deed, and a reflection of unselfish love for others. She was always there, especially in times of trouble. She was an amazing presence. She was always able to confront adversity, even in the worst of times. And, she would be so amazingly "still" in the midst of these storms of life. I am still ever in awe of this virtue. I believe, this is the true key to longevity. A stillness, and a faith so strong that nothing can rock your world.
It is said that the beginning of "wisdom is the fear of the Lord". With this being said, my grandmother lived a life of true wisdom, and for this she led a very long life. She was one of His true soldiers in a very unstable world. She knew where she stood.
I recently had an e-mail correspondence with a very well known athletic trainer in Florida. We were discussing "the Good Fight." We were remarking on how rare it is to see anyone strong enough to live this with truw spirit and integrity. The purity of heart- real motives and values. It reminded me of the Sermon on the Mount. The many blessings of being true- being part of the "good fight". These blessings may not be apparent to many. You cannot touch them, or hold them in your hands. You would have to strive to overcome many natural urges of self to really understand the "good fight." This is how you come to "see" these blessing. I thank God my grandmother understood this fight, and it's blessings, and had the strength of purpose to share them with everyone she met. For this is I know my grandmother has a very bright future. She will be one of the elect that will in fact meet her true Love in the clouds when He returns for what/who is His! She will live happily ever after. Until then, may my grandmother rest in peace. Why do I say this? Because, as she said so often, "because the Bible told me so!!"

The Potter's Wheel, A Slow Work in Progress.

2010-02-02T11:43:00.000-08:00

Patience. A single word that can amount to so much. It is the difference between making it, or not making it in many aspects of our human existence. Patience is the evidence of faith, and faith is the evidence of confidence in something larger. Confidence in your abilities, your strengths, and even your weaknesses. Confidence in becoming "all you where created to be." Confidence in small changes that must take place to achieve a greater reality. It is a slow work in progress. That "extra effort" it takes to makes the outcome more valuable. Patience breeds excellence. It requires the fine art of human discipline. Letting go of the immediate gratification process, and embracing "the actual process."

"Mastery"... It just doesn't "happen."It requires skill, time, timing, patience, fortitude, discipline and sacrifice.

I know in my daily experience, sometimes I get ahead of myself. I forget that each day is a step in a process to achieve my goals. I get trapped in staring "way down the road,"or so it seems. Not fully appreciating the "now." Big mistake! By focussing so far down the road, am I truly doing my best for "NOW?" Probably not. I'm losing some of life's precious moments living ahead of myself- wanting tomorrow, today!! Much like a little kid in a candy store, looking for something more, when I already have all I need....?

It seems we are so used to immediate results, it is hard to commit to anything that requires true fortitude.
So, without throwing away the dreams, and ideals, let's focus on a day at a time. Sometimes even a second at a time. Small steps, big picture.

I like to do this with my clients. Looking at he big picture, what does it take? For example, the goal is weight loss. Let's specify the amount of weight and the time frame. Is it reasonable and healthy goal? Are there ways we can quantify our results on the way to our goals? We can do body fat testing, weighing and measuring. What does it take to achieve the goal? A step by step approach to fitness and nutritional milestones that will eventually achieve the necessary calories deficit to achieve a healthy, but enjoyable journey to the "big picture."What obstacles can you anticipate?" ( Examples of these would be life's many happenings such as dinner out, parties, emotional events, menu planning for the family and even work schedules.) What can you do about the obstacles, now that you can identify them?This requires diligence on your behalf to realize this work based on your choices. You choose what you do, You can plan your "choices" ahead of time so that you are prepared with how to handles life's little whammies, and yes, they will happen! Strategies are everything.

Every bit as important as having a strategy, is reviewing the strategy. Perfecting it. Taking out the small things that can "blindside" your efforts, frustrating your efforts. I like to review the week with my clients, and their victories and their downfalls. Examining different choices. Did you achieve your weekly goals? How did you overcome difficulties? How can we improve in the next week? Small steps. Yes, the big picture is great, but let us enjoy and celebrate the small victories along the way!! These pebbles are what are lives are composed of. Breathing in and out, each breath is a victory. We are alive and capable of our destinies. We are all given gifts. We can nurture these gifts, fine tune them into a "big picture" victory. This requires diligence, faith and patience. Sometimes it is just sitting still. Waiting. Sometimes it requires purposeful action. But it will require a bit of both to become that final work of art. It takes a lifetime to get there. Day by day. We are all a work in progress.
It is your choice if you desire to be a rare gift, or just another ordinary vessel on the shelf of life.

Do What You Love... And Love What You Do!! 2010

2010-01-12T11:18:00.000-08:00

Often I look around and wonder how many out there truly "love what they do." The very rhyme and reason for our very existence should be to be in harmony with our goals/purpose and our gifts, or abilities. If you are not living in harmony with your dreams and abilities, what is stopping you?
I used to live out of sync. I was constantly seeking something I was never able to find. I thought love, romantic love, was the answer. Relationships took priority in my life. Perpetually seeking some one else to "complete me."The relationships, however, could never live up to my expectations. Disappointment was a constant companion. No one, it seemed, could give me the "right" type of attention, or amount of attention. They all lacked understanding... In retrospect, I lacked understanding, also.
Somehow, I feel, many are living under the burden of disappointment. This disappointment is like a dark cloud that shrouds everything. It becomes a dark cycle that is hard to shake off. Much of this we learn from a very young age. It is part of our fiber, our very tissue. From the second we are born we start to store experiences and they become part of our make-up. We can either learn to stay under that shroud, or we can learn from the experiences, and move ahead- making better choices. We need to learn to recreate our selves by making informed choices from the experiences we already carry. We have habitual habit patterns ingrained in us that we need to unlearn.
So how do you unlearn habits?? Well, naturally, you need to "see" them first. You can't unlearn something you don't know about, or feel no need to unlearn. This is self discovery. You need to allow yourself the freedom to examine your inner world. We have a hard time sometimes examining things internally. Examining fears.... we all have them. Usually a fear stems from something that happened a long time ago, something traumatic that you do not want to re-experience. These fears are "stored" in your very tissue. They are destructive, and if not purged prevent you from experiencing your full potential. Most of us know the things we need to do, we just don't do them. Fear is a big barrier. We have to allow ourselves to release these fears. True success is only achieved by truly trying new things that are out of your usual realm of experiences. Doing the same thing again and again, expecting different results is not only crazy, but a self -fulfilling prophecy of failure. It is time to let go!!
In time we don't even recognize the destructiveness of our behavior. We do not like to have them brought to light, though. Let's go back to my example, myself. The relationship problem stemmed from childhood, as they often do. I was an awkward child. Often I felt in the way and uncomfortable. I carried this with me into adulthood, but found drinking made me more social. It seemed I had a solution, and others were doing it, too. This is a destructive pattern covering up another destructive pattern. Other patterns soon followed. This was, as you can see fear based from childhood. And fear is not a productive mechanism, unless it is a self protection mode, as in a life or death situation.
This negative solution had many destructive consequences, which I would have immediately denied if confronted with them. It was my solution, period. Eventually I did see the bigger picture. Things never seemed to work out for me. I still fight with aspects of this to this day. But it is getting better. Realizing the fear factor, and releasing it is the starting point. Finding a new direction, with new solutions is the answer. We were created to bear light and to have hope and purpose. We were not created to live in fear, and to quit- living hopelessly.
Hopelessness breeds complete systemic distress. Our physical bodies respond to our mindsets. I have yet to see a person who is perfectly healthy, who is completely disappointed with their very existence. You can even see it in their posture, they have "holding patterns," displaying discomfort with the environment around them. If this pattern becomes prevalent enough, it will compromise basic movement skills. It also gives rise to common musculoskeletal problems. They then become more awkward, fulfilling the very fear that set them apart in the first place. The cycle continues. Not only do our muscles react to this state, so do our internal organs. Stomach problems, headaches, inflammation, diseases (too many to mention), and disabilities give rise from this chronic state of discontent and fear and hopelessness.
Really, as it has been so eloquently stated before, "there is nothing to fear, but fear itself." The opposite of fear is love, charity and expression. These let go of the guarding, and start to create changes necessary for true change. This is what will make the difference in how successful you will be in your diet, business, or whatever it is you choose to accomplish in this life. Open up and take a chance. It is time to let the barriers down and do what you love and love what you do!!

10 for 10! Transform, New Start NOW!!

2010-01-05T14:02:00.000-08:00

Nothing like a new year to gain a new perspective, and a fresh start! It is a great time to put your dreams to paper, make a plan, and set it into action. Without a good plan, there is very little achieved. I too am planning a new start with the Newstart program that I wrote about last year.

Just for a refresher the program was; N (nutrition), E (exercise), W (water), S (sunshine), T (temperance), A (attitude), R(rest), and T (trust in God.)These articles are all on the website http://workoutwithwendy.blogspot.com if you would like to review them. This year I thought we would try to put these into action!

Let's first discuss some of the tips, then we will see how they can be placed into an action plan.

TIP #1

One of the most overlooked things it seems is an adequate consumption of water. Cold water is actually the best, it absorbs more quickly. Water is critical for EVERY function in your body. If you are exercising water can make or break your workout. It is important to consume water prior to your workout, during your workout, and within 30 minutes after your workout out.

Studies have shown that an inadequate amount of water can hinder your workout, and eave you literally without steam. So drink up!!

TIP#2

Lifting weights is a great way to crank up your metabolism. Studies have shown that lifting heavier is better. For example lifting 20 pound weights, instead of 10 pound weights, for the exactly the same volume, the 20 pound weights creates a larger metabolic increase. There is a greater amount of protein broken down, requiring more energy to repair and recover.

Another benefit of the heavier lifting was/is an increase in your sleeping metabolic rate by nearly 8%- almost 5 extra pounds per year!

TIP#3

Use your whole body. Why walk and not involve your arm? Why do a bicep curl and not move your legs? Whole body movements burn more calories, and cut workout time in half.

TIP#4

Circuit training ( a series of exercises back to back with little or no rest) can increase your heart rate and elevate your calorie expenditure by twice the amount, and create a greater post workout recovery demand. Cutting back on the breaks also can be a huge time saver.

TIP#5

Use commercial time while watching your favorite television shows for exercise breaks. There are approximately 28 minutes worth of commercials in an hour long show. Try not to elevate your heart rate too much late at night, though. This can impair your recovery.

TIP#6

Research shows that interval training, or sudden burst training improves the bodies ability to produce fat burning enzymes. This involves exercises that challenges you. During these intervals/sudden bursts (running, circuit training, kettlebells, spinning/cycling, jumping rope...) you will not be able to talk, you will be breathless! All of your focus should be on the activity you are participating in.

TIP#7

Use an exercise journal, as well as a food journal, to keep yourself on track. Journaling is a great way to measure improvements, as well as recognize patterns (good and not so good.) This is a great way to "see" you progress, and to modify your workouts. For example, if I am training to run a marathon, I would log my mileage, time spent running, type of program I did that day (intervals, long run, hills...) Exercise journals can also help keep you motivated. A combination journal is a great tool to keep your calorie consumption and expenditure balanced. A good one will also prompt you to review your goals and create weekly goals to keep you on track.

TIP#8

Make sure you always warm up for five to fifteen minutes, this depends on the length of your workout. Make sure it "mimmicks the activities you will be doing. All workouts should include a proper cool-down period also, involving stretching and mind-body activities. Other components that should be included would be movement skills and drills, balance and "core" exercises. Core exercises should not be compressive on the lumbar spine (ie- sit ups, V-sits). Once again, whole body exercises are encouraged.

TIP#9

Eat a snack of quality carbohydrate and a small amount of protein within 30 minutes of your workout. Plan your snack. This will help your body recover from the activity. And, of course, don't forget the water. Naturally, the size of the snack should also match the effort put forth in the work out.

TIP#10

Partners are a great way to stay motivated. Get a partner with similar abilities and goals. Get someone you can spark some fun motivational competition with!! Competition is a great way to keep you on track when you feel like you are falling off your mark. Healthy, fun competition that is!

So you might be wondering how I am going to put this ALL together....?

Starting now I am looking for six people to enter into my six week NEWSTART NOW!! CONTEST. That is right- CASH!! Six weeks can start the changes necessary for you to begin a new life, new perspective and gain your life back. We will use all of components describes above. We will discuss water, and other fuels for a healthy life, and lifestyle. We will take outdoor walks, and learn to hike, learn to eat, learn to communicate, learn to love ourselves a little better. We will learn the right exercises for our bodies. ALL contestants will receive a complete assessment, and home exercise program for their particular strengths and weaknesses. This will be a nice mind-body program with a home therapy kit to help you along. All contestants will have nutritional consultations (2) Plus, fun, interactive group session on meal planning and recipe ideas. (Yes, there will be food!) There will be cash prizes for different categories to keep the competition fun. There is also a GRAND PRIZE for, you guessed it the Island's Biggest "Miss-Fit" (Male or Female.) There are rules, of course. Call for details!!

Don't miss this one!!!! It's time Avalon.... Lets get healthy together!!!

the best gifts are free!!

2009-12-22T11:02:00.000-08:00

the best gifts are free,

are rarely ever found underneath the Christmas tree.

the gift of love,

particularly the love from heaven above,

this is the gift we need to enjoy more of.

instead of cookies, and candies, and cakes,

let's give thanks for all the wonders He makes,

the oceans and skies,

things that give us natural highs...

far from things that money buys.

the love in our hearts,

and the warmth it imparts,

one genuine smile,

goes for mile upon mile-

never going out of style.

an innocent hug and a kiss,

should make any gift list,

Never expecting a thing.

No sadness this brings,

the heart freely sings.

and all heaven rings....

no wrappers are needed,

no boxes and glitz,

a free loving heart,

from the end of year to the start.

a genuine love for each other-

this is what we need to discover

under our trees,

and upon our knees.

the best gifts are always free!!

as we celebrate our Lord's birth,

the God of heaven and earth,

ask yourself what this is worth...

his love for you,

tried and true,

through and through.

this season let's love

by being gentle as a dove,

not bickering,

backbiting and snickering.

no package can be,

anywhere worthy,

of the true love we have from above...

Season's greetings.

Rain...

2009-12-11T10:06:00.001-08:00

Sometimes life can seem so perfect. For example, being warm and safe listening to the rain tapping gently on the roof. The air full of the spicy, simplicity of pumpkin oatmeal loaf, ( low fat, all natural... of course.) my puppy rolled up next to me, my classes this morning vibrant and alive.... what more could I ask for? Simple and delicious... If only moments like this lasted for more than just a moment! (Then again, why can't all moments be appreciated for the fullness of what they are. Even the moments that are a little less warm and toasty, do have a purpose.... if you let them.)

Feeling warm and toasty, I plunked down in front of my computer, time to check out my e-mail. A newsletter from a well respected trainer in the industry was lurking in my mail. I boldly opened the letter, knowing it would probably trigger a surge of memories. Low and behold, I was not disappointed.

Only one short year ago, I had the pleasure of attending a 3-day mentorship at Todd Durkin's studio, Fitness Quest 10, in San Diego, California. It was a crazy experience for me. The thrill of visiting "a real trainers' studio," to hear and see see all that goes into a world class facility.

Wow!! You see, Todd is not your "average trainer, " he trains clients from the "average Joe's" to the Drew Brees catagory. He has been named trainer of the year on several occasions by more than one professional organization, published in health magazine, part of the Under Armor new "Prototype of Training" (and, yes, I wear it- with purpose.). He is a trainers' trainer. (I have been blessed to touch base with more than one trainer of outstanding ability.)

What a great experience and opportunity to learn from one of the best... and to top it off -I was sicker than I'd been in years! Humbling, to say the least. Naturally, I wanted to be "part of the group," but definetely felt "out of the loop. I felt so "out of the loop" that I am sure I was even visibly shaking!! Right about then, I decided to get as much as I could out of this experience as humanly possible. I brought back much from this very memorable opportunity, on many levels. Goals and business being one aspect, group and personal training ideas, yet another, but probably a much deeper sense of self. Self and those terrible fears that are ingrained in all of us, it seems, fears that predetermine failure. Paralyzing fears that stop us from being all we can be. What we are predisposed to be. It was a investigation of the spirit within. I continue to this day to challenge that faithless spirit. Without faith, commitment and direction you are destined to travel the road of discontent for a very long time.

The email was a jolt to the senses. It was entitled, "Make your Dream Come True." I opened it to find the same positive, goal driven Todd that I has met a year ago. A real re-awakening of the experience only a year behind me. I thought it would be good to share with you some of the key thoughts from the newsletter, particularly as we approach the end of another year.

I hope you get out a piece of paper, I did. As he explains, in order to make your dreams come true, you need order, a plan, something tangeable you can see, feel, real, touch.... something in your face. People who achieve their goals have clear mental pictures of exactly what it is they are striving for. Write down the following questions, leave room to expand on your answers.

1) Where you in your life right now? Think personal, business/work, home life and spiritually. Reflect on each aspect individually. Where do you excel? Where are you lack?

2) Are you truly content with YOU? Once again think of each aspect of what makes you you.

3)Are you achieving your goals, dreams, visions in these aspects of your life?

4)Do you live in a state of harmony where your values, talents and skills are aligned in your daily experiences? ( This is my favorite question, really focus on each aspect.)

5) What is preventing you from living in a state of harmony? Do you love life, or fear life?

In order to experience our personal best in this life, it is good to have an action plan.

Now that you can see some things emerging on paper, what are you going to do to make the changes to create more harmony, more alignment?

Continue to write, over the next few weeks, an actual plan for change. See it, taste it, pray it, believe it. Make a general plan for the next 3-5 years. The "Big Picture," and break that into smaller pieces, such as one year from right now. From that what can you do in the next 90 days that can produce momentum towards those dreams? It is your momentum that creates change. Keep reproducing that energy, drive and commitment every 90 days. Soon that three year dream will be here. Faith, integrity and perseverance.

Happy New Year to you... and all you can be!! Live and exude an attitude of gratitude, you will be amazed how much easier things are when you live realizing the blessings we enjoy- on a daily basis. Live in the now... plan for the future.

P.S.

Thanks for the email, Todd! God bless you!

Groin, Hip and Hamstring Exercises

2009-11-23T10:41:00.001-08:00

Gary is amazing!

Low Back Pain, Workplace Prevention.

2009-10-28T10:09:00.000-07:00

Often times, when we are preoccupied with the challenges of daily living, we do things that will place our backs at risk for herniations, end plate fractures ( loss of nuclear fluid), strains and other painful conditions. Although the individual workers play a role in their relative wellness, the employer must be a partner to provide successful outcomes.

Many feel that wearing a abdominal bracing belt will prevent injuries to the low back. This has been well studied and has been frequently noted to cause a loss of range of motion in the lower back. Additionally, during lifting exercises back belts have been linked to increases in blood pressure and heart rate. (Hunter and Colleages, 1989)It appears that during lifting activities with the belt on the blood pressure was elevated by up to 15mmHg, the heart rate was also significantly effected. This leaves individuals that have a compromised cardiovascular system at risk for vascular problems, and possible stroke. Additional studies have also shown that belts lower mean oxygen consumption. (Low Back Pain, Stuart McGill, 2007)

A better approach is to develop programs to help the employee learn better strategies to execute the work needed. Some individuals simply do not move in ways that are back sparing. In a study by McGill in 2003, they noted that workers who had a history of back troubles has a history of "adopting motion patterns that resulted in higher spinal loads!" They concluded that "Kinematic patterns need to be practiced and grooved into movement repertoires." It is evident certain individuals need to practice spine- saving movement patterns every day, especially prior to any heavy lifting to ensure that the movement pattern is successful. Even high performance athletes, it is noted, should practice grooved motion patterns on a daily basis.

Another strategy to prevent over-stressed tissue damage is the optimizing the workers rest break to ensure that the opposite muscle group is activated. It is suggested that a administrative secretary uses their rest break to perform a dynamic movement break. In a study in the 1960's, operators in a power plant responded to a buzzer at 10 minute intervals. The controllers needed to get up out of their chairs and going around the corner to the control panel to make adjustments. There were no incidents of back problems. There were changes made, due to the impression that getting up so frequently was "too strenuous." The job was redesigned so that workers remained seated through the 12 hour shift. There was an increase in back problems, and other related problems. In the final analysis, it appears it is crucial for back health to stand up and take "active" breaks regularly.

More successful programs incorporate the use of variable positioning, or multi-tasking. It has been noted that human beings were not meant to perform repetitive work that emphasizes only a few muscles, or tissues. It has also been noted that "too little activity can be just as problematic as too much. Krismer and colleagues' study (2001) strongly reinforced the idea that the object of good work design is not to make the job easier; in fact some jobs should be made more demanding for optimal health. Good occupational health from a musculoskeletal perspective is achieved when people perform a variety of tasks with well designed rest activities, along with traditional components such as proper nutrition, stress management, sleep, and avoidance of alcohol and cigarettes." (Stuart McGill PhD, Low Back Pain, 2007)

Another aspect in workplace prevention is the designing of ergonomic work areas. The seating and all equipment should be "user friendly." When companies look for effective ways of cutting cost in Workers Compensation cases related to low back injuries they nee d to consider working hand-in-hand- with the worker to eliminate undo stress do to unnatural postures, with creates stress upon tissue, creating pain and damage. In conjunction with a physical activity plan, a personalized plan for each persons work station should be implemented. This avoids many claims, costs and injuries in the long run. Often the worker will have the greatest insight into a solution for any intervention from their experience/s. Another added benefit to having the worker/s involved is that they are more likely to comply is they are part of the process.

These are a few key ideas that have been well studied, and documented, in regard to the very costly, and painful, topic of low back pain in relation to the workplace. It is estimated that 80 percent of all adults in North America will experience low back pain. It is the most common reason for visits to seek help from a physician. We have to think in terms of prevention, and seek spine saving alternatives to how we currently operate.

Low Back Pain.. Popular Misconceptions.

2009-10-20T11:14:00.000-07:00

Often when we experience an "injury." we assume that one particular event created the problem, or pain. How many times have you woken up with a stiff neck, or shoulder, and thought- "I must have slept on it wrong."Or bent over to pick something up and "thrown out your back?" Often these isolated circumstances are not the true culprits to the painful situation. They are part of a much larger picture, an ongoing "mechanical" problem in day to day living. Often it is continuous overload in various positions/ postures that compromise the tissue. These "positions" you may not even realize contribute to the break down of the tissues, creating a weakness, leading to pain and disfunction.

Our bodies are remarkable at adapting to situations, sometime a little too remarkable. If placed in the same "unnatural" (not anatomically correct) position for too long, the body will adapt to the position. It will assume this position, create a new habit of holding itself this way- the muscles will "adapt" to the environment that it is placed in. Often when an individual has a desk job, for example, the will assume certain "postural" tendencies from the seated position at their desk. The individual may develop shoulder problems, and low back problems in conjunction with the chronic" position that their body spends their time. We lose our optimal alignment. These alignment problems influence the entire body. The skeletal system, muscular system, and motor systems are all effected. This created imbalances- imbalances create pain.

If left unchecked, these imbalances create larger imbalances. They can even lead to "inhibition", or loss of function entirely.

Being that each individual is unique in their circumstances, there is no one exercise that fits all. Each persons history (health and injury), age, work environment, nutrition, hydration, hobbies and habits, emotional state and various other factor, effect the approach to be taken. However, there are certain precautions that can be taken to avoid trauma to the tissue(s).

Often we hear of an approach that worked for someone else, and we are compelled to follow suit. Unfortunately, many of these approaches are unscientific, with no real basis. Kind of a "feel good" philosophy. Such feel good approaches would be:

1) Stretching, lifting and twisting first thing in the morning to alleviate "stiffness. While it may "feel" like a great idea,it has no scientific basis. Your spine, during the course of the evening, obtains water through a process called osmosis. You are actually a little taller in the morning when you get up! Stretching with this additional water will not only stretch your muscles, but increase the incidence of damage to discs and also your ligaments. Adams, Dolan and Hutton (1987) noted that disc bending stresses were increased by 300%, and ligament stress by 80%. (Low Back Disorders, McGill PhD 2007). The is an actual loss of up to 19mm in height through the course of the day, 54% of this loss occurs in the first 30 minutes of raising. Full spinal flexion, or bending over, and twisting should be avoided first thing in the morning.

2)Muscles strengthening exercises are required for a "bad back." Although it does "feel good"

to work the large muscles in the area, and there is a school of thought that has created the misconception that the back is "weak" and need strengthening, this too is unscientific. Research has proven that muscular endurance is more protective than muscular strength (Luoto and Colleagues, 1995). There has been no correlation between muscular strength and back pain. There are exercises devoted to spinal endurance that have been scientifically proven to improve, and prevent, low back pain.

3)Bent knee sit up are "good for the back. This is a large misconception. While abdominal muscles are part of the "hoop" system that helps stabilize and protect the low back, bent knee sit ups are NOT the answer to obtaining them, or helping your back pain. One single double leg sit up, or "crunch" is potentially enough compression to damage your spine....ONE. "Each sit up produces low back compression levels close to the National Institute for Occupational Safety and Health (NIOSH) action limit of 3300 Neutons (N),and repeatedly compressing the spine to levels higher than the NIOSH limit has been shown to increase the risk of back disorders... Thus making this an ill-chosen exercise."(Axler and McGill, 1997) Other exercises to be avoided, based upon these standards (Compression in excess of 3300 N) would be:

a) Straight leg sit-ups. 3506 N.

b)Prone (facing down) extension (on machine.) 4000 N (or 890 lbs.)

c) Prone (facing down) extension with arm and legs lifted off of the ground. 6000 N (or 1300 lbs.)

d) Single arm push ups. 5848N.

e)Alternating push ups. 6224 N.

f)Hanging, bent knee. 3313 N.

As mentioned earlier, a single exercise, or exercise program is not the cure all for all cases of low back pain. Many personalized factors need to considered and evaluated. Obviously, previously considered "cure- alls" have been shown to have no real scientific basis, quite the contrary. A proper full assessment is a prerequisite for any program, no matter what the goal is.

I hope that this article has provided you with some insight into proper care, prevention and care for your spine. I found some of this research to be life changing in regards to the way I train my clients, and approach my own personal exercise programs.

Diabetes and Exercise

2009-09-07T12:38:00.000-07:00

Diabetes affects more than 20 million Americans and a staggering 6 million Americans go undiagnosed. Many sufferers are diagnosed with Diabetes Mellitus meaning, "Sweet Honey Flowing."

There are two types of Diabetes Mellitus, type one and type two. Type one is due to an autoimmune response that destroys the pancreatic beta cells. This stops the production of insulin, and creates hypoglycemia (low blood sugar). Because these individuals cannot produce their own insulin they must rely on an external source to supply the much needed hormone. Type one Diabetes only effects 5-10 percent of all diabetics. It is also characterized as a disease that effects individuals in their younger years, once labeled "juvenile diabetes."

Type two is the most prevalent in society today, and this article will focus it's attention on exercise for the type two diabetic. (There is a "prescription" for type one, as well) In 80 percent of the cases the individual is considered to be obese. Obesity is defined as a waist circumference of 100 cm men (approx. 40"), and 85 cm for women (approx. 35".) Other measurements that define obesity are body fat reading that are greater than 25% for men, and 30% for women. (ACSM) (It is interesting to note that 58% of Americans want to loose weight, and only 21% are trying.) Type two diabetes is best impacted by diet modification, exercise and oral medications. Only 40 percent of type two diabetic require insulin injections. It seems lifestyle modification is key.

Many believe that because they do not eat sugar that the are not at risk for diabetes. This is not necessarily true. Diabetes is a disorder that is developed due to a condition referred to as insulin resistance. With insulin resistance there is glucose available in the blood stream from the food you eat, but this glucose is denied access into the cells/muscle tissue to produce energy. The insulin receptors on the cell do not let the glucose in- they are insulin resistant. The sugar builds in the blood steam until it reaches a levels where it damages small vessels, usually the eyes, kidneys and other smaller vessels. Factors that increase the risk of type two diabetes are obesity, older age, family history, and physical inactivity. (American Diabetes Association 1994)

Physical inactivity is an essential part in the prevention, and management of diabetes. An effective exercise program contains various components, such as periodized cardiovascular training, comprehensive resistance training (or strength training), personalized flexibility training, balance and proprioceptive/movement based training, core training, and nutrition. While this may look a little overwhelming, think of it as a goal. Something to be achieved a little at a time. The best and easiest way to start is by walking, and revamping the diet. The emphasis should be on reducing excess weight, lowering cholesterol, lowering triglycerides, and eliminating processed foods (white flour, white sugar, processed meats, and processed foods containing trans-fats ( such as bakery items)). This can be done in baby steps, remember it is a process.

A walking program is a great way to get moving, and instigate positive change. It is something that can be done every day, and it is something that can be done progressively, meaning you can add small easy, achievable challenges to a walking program. The suggested guidelines for cardiovascular training for an individual with type two diabetes is a program consisting of five to seven days a week of activity using the larger muscles groups (ie walking, jogging, bike riding, low/non-impact movement (even dancing!!)- optimally the individual would use a variety of modalities to cross train the muscle groups) for 40- 60 minutes per day. Remember, this is the goal. (While it may be intimidating at first, remember- this is what you are building up to!! Smaller sessions are accumulative, also.)

The intensity level should be rather easy to start, progressing to a faster pace, or even a slight incline, where the exerciser becomes somewhat breathless. If the person is using a heart rate monitor (highly encouraged, you can "see" how hard you are working, and you can "see" how you progress.) you would be working at 50-60% of your maximal heart rate to begin with, working your way gradually to 60-70% of your maximal heart rate. High intensity intervals are not recommended, as there is a risk of further elevation of blood glucose (Gordon, 1995: Hornsby, 1995) Remember, these guidelines can also be goals to aspire to! Small steps are often the best placed ones.

In addition to cardiovascular activity the ACSM (American College of Sport Medicine) and the ADA (American Diabetes Association) recommends activities to build muscle, as well as burn calories. Cardiovascular activity is a great way to burn calories. Strength training, or resistance training, is a great way to build up skeletal muscle to help overcome the problem of insulin resistance. The ADA suggests strength training three times per week, targeting all muscle groups. They suggest a progression up to 3 sets of 8-10 repetitions, using a weight that cannot be lifted more than 8-10 times.(Diabetes Care June 2006) Once again, this is a progression. It is not recommended to work out to exhaustion. Also, limit isometric contractions to lessen exercise induced blood pressure elevations. (ACE Clinical Exercise Manual Exercise Training for Special Populations, Larry Verity, PhD, F.A.C.S.M.)

In conjunction with the strength training protocol, a proper flexibility program should be implemented. Such a program would address chronic postural issues, and muscular imbalances. Paying careful attention to not stretch muscles that do not need to be stretched. A proper flexibility program can be done at home on a daily basis and can actually be used to aid in stress management.

Other considerations for exercising diabetics related to blood glucose variations. One such condition is called "hyperglycemia.' This condition usually arrises when the blood glucose levels are not being well controlled. Poor control would indicate glucose levels of 250mg/dl, and higher, prior to exercise, in which the exercise session would be postponed. It is suggested that you should see your physical if the situation does not improve.

Another glucose relate problem to watch for in an exercising diabetic program is hypoglycemia, or low blood sugar. In this case the individual would experience dizziness, instability, nervousness, confusion, and even possibly loose consciousness. A good way to reduce the risk of experiencing hypoglycemia would be exercising mid-morning, after a balanced breakfast. It is suggested that exercise does not take place for at least one hour before the exercise session, and preferably not injected into an area of the body that will be used in the exercises. It is essential to monitor blood glucose, self-blood monitoring, before any activity. Exercise should be performed when the reading is between 100-250 mg/dl. If the level is lower, a carbohydrate snack should be consumed.

Other recommendations for exercising type two diabetics are:

1) Check with your physician before starting any type of an exercise program. Make sure that there are no additional considerations. ( ie hypertension or small vessel diseases.)

2)Keep a daily log which indicated time of day, blood glucose level, type of activity, intensity of activity, snack requirements (if any), and any other details that may be revalent.

3) Always self-blood monitor!!

4)Plan your exercise sessions. This should help determine if a snack will be required.

5)Always exercise with a partner. This is your support system in the event of hypoglycemia, or other complications. You should work with a partner until it is clear what the glucose response will be for that particular activity.

6) Always wear Diabetes I.D.

7)Always wear good shoes to minimize foot irritation. They should not be too loose, or too tight. To prevent foot irritation use Vaseline on the feet, and wear the socks inside out.

8) Modify calories intake accordingly on days of exercise, and following physical activity. Self-blood monitoring can help you modify your intake of calories, if needed. Insulin requiring diabetics can prevent latent post exercise hypoglycemia by monitoring their blood sugar levels carefully. Other factors are to be considered before starting an exercise program. Always check with your physician before starting any program.

Diabetes does not have to be life sentence. With proper control, healthful eating and an enjoyable exercise program life can be full of wonderful experiences! Grasp onto life, find things you love do do that are new challenges, and do them! The human body is so remarkable, fire it up to your true potential, and start living!!

Diabetes Prevention and Healthful Living -Part One

2009-08-30T13:01:00.000-07:00

With Diabetes so rampant in society today, what can you do to safe guard yourself, and your family, from this serious disease? Diabetes education starts very young. It is important to take the time with your children to instill proper eating habits. If they are not fond of vegetables, do not give in. Vegetables, and other critical nutrients, are essential in a healthy diet, and lifestyle. Find creative ways of presenting things that they resist. Interesting shapes and colors are ways of "presenting" vegetables, and other items, to the discerning young pallet. Make it into a game if you have to, presentation is everything to curious growing children.

Remember, healthy eating is important for your child to do well in school.

According to recent studies less than 15% of all school age children eat the recommended amount of fruits for the Food Guide Pyramid, and less than 20% eat the recommended amounts of vegetables, only about 20% eat the right amount of WHOLE grains (processed white floor is not a whole grain), 30% consume the recommended amount of milk (necessary for growing bones.) (Nutrition For Professionals, Jane Penz, PhD, 2009) Childhood obesity is a national epidemic. These children need proper guidance, starting at home, at a very early age. "Unhealthy eating and physical inactivity are causes of obesity and chronic disease, resulting in at least 300,000 deaths per year. Poor nutrition associated with heart disease, stroke, cancer and diabetes, alone, cost in excess of $71 billion a year" (These statistics were in 2003, Dr Jane Penz.) For the exact guidelines for your family, and a variety of educational materials, check out mypyramid.gov and click on resource library. Kid Health (www.kidhealth.org) is another nutritional site to help you with family meal planning, eating issues, and how to eat a variety of healthy foods.

Food is a necessary element for survival. We need it for energy to maintain life. Sure it's great to enjoy your food- and we should! We can learn to enjoy healthy, wholesome, natural foods at an early age. We can learn to eat proper portions- at an early age. The key is the age. Snacks do not have to be greasy potato chips. They could just as easily be carrot sticks with humous- at an early age. You program your child at a young age as to what their preferences will be. If you are health conscious, your child will be too! They are imitators of you! Chips and cakes and ice cream are not necessary for a happy child, or person- health is!! Watermelon and seasonal fruits are just as a enjoyable, with very little preparation time- and a fraction of the real cost in the final analysis.

Exercise is the other missing link in this puzzle. Our children need to be encouraged to get outside and participate in something! Family outings can consist of hiking, running, walking, physical sports and a variety of things. It is truly endless what can be done together. Once again this should be instilled at an early age. Their is not time like the present with your children. Encourage them to participate in school sport and other outdoor activities. And, once again, if you are active- they probably will be too.

If you and your spouse are overweight, or obese, there is an 80% chance that your child will be as well. This is a lifestyle issue we are discussing. True prevention of obesity and chronic disease and illness are issues that start early in life, in the home. It is important to take the time for valuable sit down meals with a balanced, healthful menu. Menu's can be prepared in advance on days off. Extra portions can be frozen for future meals. Planning is the key to success. There are plenty of magazines and web-sites that feature a variety of low fat, high fiber balanced meals that promote good health for the whole family. I subscribed to 'Prevention" on line. They send me a steady stream of recipes that can be pre-made and can be enjoyed at any family meal. Remember, home is where it all begins!! You hold the key to your child's good health, and habits.

Stay Young, Play Young.... Exercise!

2009-08-23T10:10:00.000-07:00

Remember when you were little and you would run and jump, just to run out of breath? Jumping was fun! Running was easy (and fun), riding your bike was just "something to do." You would play "tag" and all kinds of crazy games, that involved running and jumping. It was fun! Crazy to think that a body that was not even fully developed could withstand all that activity, and still grow! What an amazing creation our bodies are. Where did all that energy, and enthusiasm go?

After 28 years of research, Exercise Physiologist Fred Kasch has decided that "aging naturally accounts for about one-third of the body's aerobic decline. Inactivity accounts for the remaining two-thirds of the downward slide."(Health, May/June 1993 p.62) Jim Graves from the University of Florida Center for Exercise Science adds that, "Exercising will prevent most age related deteriorations through age 60." Research confirms that "the fountain of youth" lays within you, and within your grasp.

An example of remarkable health, and a well being would be fitness pioneer, Jack LaLane. We all remember him, and his simple routines developed to get the homebody up and moving. At age 60 (Well above the age 60 indicated above!) he is still a monument to fitness, nutrition and well being. He still sports a 32-inch waist, 44-inch chest, and 15-inch biceps! No atrophy here! He can still easily touch his hand to the floor, without bending his knees. His resting heart rate is the equivalent of an athlete, at 55 beats per minute. How, you might ask, has he managed to keep his youthful physique, and energy level up? He follows a vegetarian diet, and works out vigorously everyday, still. Here are a few other suggestions from our fitness example:

*Exercise a minimum of 30 minutes per day, three to five times per week. Change your routine every three to four weeks.

*Set short term fitness goals, and follow through.

*Slowly change a few "bad" habits for "good" habits.

*Eat food in its natural state and in as many varieties as possible.

*Pass on caffeine, sugar, alcohol and cigarettes.

Drink plenty of plain water.

(CNN Interview, Monday, January 19 2004, Posted 2:22PM EST) Jack is an inspiration to all and his life is a testimony to the benefits of healthful eating and exercise.

Other suggestions if you are new to exercise would be:

*start slow, and build.

*Make sure your doctor has given you a clean bill of health.

*Work with a fitness professional, even for a short time, who can help assess your strengths and weaknesses. Your program should be about you, not a cookie cutter program. Make sure that this person has the proper credentials, and maintains them.

*Keep a journal for food and exercise. It will keep you informed as to progress, moods, and habits you might not otherwise notice.

*Try new things. It is important to stimulate your body and mind with a variety of exercises, and exercise modalities. The same old same old, will not give your any progress. Your body adapts in four to six weeks of continuous training. Exercise should be progressive to avoid repetitive stress. It also keeps the mind active throughout the activity, preventing boredom and injury.

Additionally, exercise makes us feel better. This also contributes to a youthful attitude. Scientifically, exercise directly impacts the brain chemistry. Sleep, mood, memory and behavior are all influenced by a chemical in he brain called Serotonin. Persons with low serotonin levels have bouts of depression, have trouble sleeping, memory problems and can even have episodes of violent behavior. Regular exercise has been proven to positively influence serotonin levels. Increases of serotonin from exercise improves mood, decreases stress, aids in sleeping, and improves memory.

A positive impact has also been noted in cognitive function in individuals that regularly exercise. From childhood through to old age, improved scores in mental acuity have been noticed. In a study of forty-one adults, aged 58 through 78, that was conducted for six weeks saw an increases in brain wave activity after only three weeks. This was measured by use of magnetic resonance imaging. (MRI) These individuals programming consisted of three 45-minute walks three times per week. These individuals also displayed an increase in their decision-making abilities.

Exercise, for me, takes me to another level of existence, one where anything is possible- as long as I keep trying!! Exercise is not about the superficial results, it is about so much more than that. While a complete exercise program is multifaceted, it is important to find the RIGHT components for your body (physiologically , physically(mechanically), kinesthetically (neurologically), aerobically, and mentally/spiritually), experience level, and of course interest level. Exercise is movement based. It is important to do the right movements for your body, with the right amounts of intensity, with the correct amount of frequency to ensure healthy results. It is about the inside, not the outside. The outside is just the side effects of a healthy, whole person.

The Emotional Side Of Eating, Summer Eating Tips, Good Fats For Weight Loss

2009-08-03T08:53:00.000-07:00

You pick up the phone, it's been a tough day, call up a friend and say, "Let's go for pizza, I't been a doozy!! (Or something like that.)." Sound familiar. Or you run ( as close as you get to running) to the vending machine when your last phone call at work puts you over the edge. Habits, ingrained habits, of an emotional eating response to situations in life.

As a young child, often we are "rewarded" with "treats" in conjunction with either a) a celebration of a positive occasions (special occasions, being obedient to the parent, social events)or b) the parent wants us to adhere to their requests, or to "cheer us up" when a situation has soured. We come to relate to food as a reward, or a comforter. Food and emotions become intertwined. Triggers develop that we are not eve n cognitively aware of. Eating from urge versus necessity.

How many times have you eaten something out of a "feeling' of commitment, versus a feeling of need or hunger? How many times have you eaten something because you were in a bad mood...? How many times have you stuffed your words, and thoughts, and sat down to a sugary snack, trying to "sweeten" the mood? These emotional and social cues have been instilled in us from a very young age. These feelings often dictate to us what we "feel" is acceptable- versus what is truly necessary.

So how do we overcome these ingrained patterns? How do we overcome emotional patterns that we have had for so long? Like any other thing you wish to overcome firstly you need to acknowledge you need to overcome it. Acceptance of a problem can sometimes be the biggest hurdle to overcome.

Often the best way to realize a problem is to see the evidence of it. Food journaling is a great way to get a handle on diet issues. Persons who journal are more successful long term "losers," than non-journalers. I believe it is because writing makes you more aware of "patterns" of eating. There is also a greater accountability. This allows for "realizations" not experienced without being mentally involved in the eating process. By recording the food, quantity of food, the time the food was consumed, emotions and situations linked to eating (hunger, anger, fear, fatigue, frustration, boredom, habit (time of day) joy, celebration, social outing) we can begin to understand our habitual patterns that produce the cycles of eating without need. At this point maybe we can begin to focus on the emotion(s), outside of the food issue.

I know from my own personal experiences that I have had problems with "emotional eating."

Often out of fearful feelings (not sure about the future, not sure about my finances, not sure about my friends, not sure about whatever job I had at the time, not feeling accepted by others.) General life insecurities. These would "send" me into a negative cycle. Usually, I would start with some drinks, to cheer me up. This would lead to less than healthy food choices (Naturally, I was dieting and under-nourished, already.) Now, breaking my "diet" I would feel even worse about myself. I consumed more out of this feeling of depression. Negative cycle. These cycles can be dangerous, they can lead to severe eating disorders. I myself, became bulimic. Over run by self- doubts and fear. Emotions controlled my eating. This dangerous cycle ran my life from my first year of University through to my late thirties.

These are learned from a very young age. My mother also had an eating disorder. Therefore, I thought many of our "eating rituals" were normal. She was ruled by her emotions, and alcohol. She had a sickness of spirit that overcame her physical well being. She sought after some form of perfection that was never achievable. When I grew up I sought after the very same thing. This is something that is learned and passed from generation to generation. Parents have a very key role in educating their children in proper foods, proper food timing, the correct manners to decline unnecessary foods that can contribute to diseases of the body and spirit. Any parent with a disorder needs to address it, and work on finding a higher ground, not to pass this message on to their children. Young children are often led to mimmick the parents. They learn what they see, and are very impressionable up to the age of twelve.

Eating disorders, and their counterpart emotional issues, manifest themselves in many ways. Not everyone becomes bulimic (thank God). Other manifestations of inappropriate emotions, and relationship with food are in being overweight, obese, severely underweight (anorexic), over exercisers/achievers, judging others in their food habits, eating differently alone than with others, thinking about food all the time, there is zero variety in your diet, and habitual eating (time of day dictates eating versus actual hunger. This shows a detachment from natural patterns.)

Many of these disorders have physiological impacts, effecting hormonal balance and neurotransmitters in the brain. They are hard to overcome. It can be done, though. As stated earlier, you must be willing to admit there is a problem. You must own it. Not in a negative way, though. Negative emotions are part of the issue. Remember, this is a negative cycle that needs to be reversed.

The change has to start with your view of you. Find something positive, focus on that. One small thing you know in your heart of hearts is good! We were all created with special gifts, and special purposes. Look at your gifts. Look outside of yourself for purpose. You may need to change some things in your life, do it. Get out of the box!! Get rid of the negative that is literally "eating you alive." What I did was rediscovered the passions of my youth, before I was overcome with the negatives- fitness and God. I found a better state of physical and spiritual being. This is a good recipe. We are not only physical beings, we are spiritual beings. We are not one dimensional, and cannot live one dimensionally either. We need to nurture our "whole" selves more. I have learned to appreciate myself more, and my God given abilities, appreciating my creator more. I spend my time studying and focusing outside of me. My life does not revolve around me, and my needs like it used to. I have also come to appreciate my experiences more, good and bad. There really is no such thing as a bad experience, it is all in how you apply it to your life. How YOU can use IT, for the betterment of this world. Bitterness doesn't hurt anyone but the one who is bitter. We all must walk away from self and self doubts and self- centered attitudes. Your very life and health depends on it!!

Often when we first change our habits it is a struggle. We have not clearly learned what is good for us. We eat often from habits learned. I wanted to include some other good food options in this post/article. The dispute about good fats and bad fats continues on. These are examples of good clean, natural fats that will prolong good health, and help you lose weight. Naturally, all these should be eaten in moderation. Just because something is "good for you," doesn't mean you need to eat huge quantities.

1) Almonds/almond butters are an excellent source of Vitamin E, and antioxidant (fights free radicals.) 2 Tablespoons, small handful are one serving size. Great as a snack with an apple.

2)Avocados contain 20 vitamins and minerals. It is a great source of potassium to regulate blood pressure. Wonderful instead of mayonnaise on whole grain wraps, also on whole grain crackers.

3)Dark Chocolate, more specifically cocoa from organic ground, defatted cocoa beans. The more natural the better. These beans contain antioxidant properties.

4)Flaxseed oil is the best plant source for Omega 3 fatty acids, critical for good health. These type of fatty acids are critical for heart health, cancer prevention and alzheimer prevention.

Put 1 tablespoon of cold-pressed ( kept cold AT ALL TIMES) in a smoothy for breakfast, blend well.

5)Natural Peanut Butter, I like Marathon Nutter Butter At Dingy Docks here in town. Peanut butter contains vitamins E and B6 (important for immune system health.)

6)Olive oil instead of butter, or other oil choices. Olive oil is better if it is greener in color, containing more antioxidant properties. Extra virgin olive oil is recommended. Also, remember that oil oil, just like other quality oils, looses it's antioxidant value when it is heated. Use broth for cooking.

7)Sunflower seeds and oils are great for flavor and hunger control. They contain B vitamins and are great for fighting inflammation. They are also wonderful on salads, only about 2 tablespoons, though.

8)Walnuts are also powerful Omega 3 rich nuts. They too prevent inflamation which has been linked to many diseases, heart disease, cancer, alzheimer's. I love these on my oatmeal in the morning. 2 Tablespoons is one serving.

Last week we looked at quick lunch tips. This week we are going to focus on BBQ meals, and quick summer dinners.

SMART BBQ DOGS

Smart Dogs (Tofu), or Nitrate Free Dogs (Nitrates have been linked to many forms of cancer, they are in most, if not all, processed meats. Nitrate Free dogs are available here in town at Dingy Dock's )

Whole Grain buns, or wraps. (I like wraps, they are fun and don't fall apart.)

Veganaise ( also available at Dingy Docks), tomato, and low sodium pickles.

Mixed Greens, whole sweet baby peppers, cut thinly, cucumbers, red onion, sunflower seeds toped with raspberry walnut vinegar dressing.

3 bean salad

Watermelon

FOR THE MEAT EATER

4oz chicken breast, serving size (Dingy Dock's has fantastic organic, pre-sized chicken breasts, reasonable priced in their freezer. Great flavor.)

Marinade these overnight in Teryaki

Mushrooms

Baby tomatoes

Baby sweet peppers

Red onion

Skewer and BBQ

Arugala and baby greens salad with oranges, red onions, walnuts and balsamic vinegar drizzled on top. Top with small amount of goat cheese.

BURGER TIME!!

Try a veggie burger!! They are available at Dingy Docks and at Von's

Add a little Newman's Own Bean and Corn Salsa

WILD N WONDERFUL

4oz Wild Salmon, grilled

8-12 asparagus spears

1/4 cup Near East Tabloule (Prepared with olive oil, baby tomatoes, cucumbers, lemon, and olives) (Von's)

1/4 cup of Soy Licious Chocolate "nice" cream

Summer is here!! Don't let your new found life interfere with enjoying all that is good. You will find the more you practice good healthy habits, the easier they are to follow, and the easier many other things will become because of the extra care you take for yourself, and the others around you. Have a GREAT summer!!

Nutritional 'No-how" Misleading Labels, and Lunch on the Run!!

2009-07-28T16:51:00.000-07:00

Grocery shopping for healthy foods can be a real treasure hunt. This is particularly true when it comes to packaged items, and their misleading labels. Many items we automatically pick up-assuming the product inside is healthy.

We pick up a container of milk, for example, the label says 1%, we think we are doing the right thing for ourselves, and our families. Truth be known that 1% milk in reality is 18% fat by calories. Ouch!! The dairy industry marks it's product by volume, not actual calories. This is also true of the meat industry. A package of 93% lean ground beef, for example, is actually 45% fat by calories, (Nutrition for Professional, Jane Penz PhD 2008). Shocking.

It seems the United States Department of Agriculture ( USDA) labeling guidelines allow meat and poultry products, as well as dairy, to label fat content by volume, or weight, rather than actual calories per portion. We assume it is by portion. Also, by definition The Food and Drug Administration ( FDA ) guidelines for "low fat" is "a product containing less than 3 grams of fat." This allowed 2% fat milk, which actually contains 36% fat, to be labeled "low fat". The Food and Drug Administration ( FDA ) decided in 1998 to disallow this claim. Now the new claim is "reduced- fat." This still leaves our 1% milk to be "low fat", with a whopping 18% fat content. For further details visit www.cspinet.net/nah/junebeef.htm (Penz)

Other labels to be on the-look out-for are 'fat free" and calorie free." Items claiming to be "calorie free" can actually contain up to 5 calories per serving, according to labeling laws. "fat free" is even more misleading. An item containing less than 1/2 gram of fat per serving can be called "non-fat." This becomes even more troublesome when we over consume the product, believing the claims. Other shocker are "Promise Fat -free is 100% fat" and Pam cooking spray contains 1638 calories, based upon actual spraying time and sprays per can. Not even close to calorie free. For more information on this visit http://www.fda.gov/fdac/special/foodlabel/lite.html

Other grocery store label culprits are "whole grains." There are no rules regarding the amount of actual "whole grain" in any product. There could actually be very little in the product. You are best off to actually examine the list of ingredients on the item. The list of ingredient has to be listed from the most prevalent item to the least. So, a package of wholegrain crackers may actually be nothing more than processed flours stripped of all nutritional value, glued together by some trans fats.

Trans fats are one of the most dangerous culprits out there. These items hide behind labels claiming they are free of trans fats. How does this happen? The same labeling laws that govern the "fat free/calorie free" products govern these. Because the item contains less than 1/2 a gram of fat per serving it can be called "fat free"- regardless of it's content. Partially hydrogenated products are trans fats. these products turn oily foods into solid foods. They are used primarily in bakery items (cakes, cookies, pastries), margarines, edible oil products, coffee creamers, fast foods and many others. Read the label! These dangerous products are linked to many diseases. They have zero nutritional benefit.

With this said, what can you do? Well firstly read all labels carefully. Do the math. Make sure things add up on the side panels. Make sure you read the list of ingredients- know what is really in those items. Avoid store bought bakery items, eat home made items if you must indulge. You can select wholesome, natural ingredients to create a family treats. Eat fresh produce, or flash frozen. Limit these dangerous trans fats, get them out of your diet. It takes time and self-denial, but it is worth it. Even start by cutting the product with something healthy. An example of this would be using coffee mate with soy milk. It is a process.

As promised, I was going to offer some quick lunch ideas that are fast and nutritious.

FUN GREEK SAMPLER

carrots, peppers, celery, olives

1/2 cup of greek humous dip

whole grain pita bread or whole grain crackers

melon medley ( cantelope/ watermelon/ honeydew

This is a great to go lunch for at work. Lots of great veggies for something crunchy!!)

MEDITERRANEAN PIZZA

whole grain crust (Trader Joe's, or even a whole grain pita bead.)

sun dried tomatoes

olives

fresh basil

fresh garlic

sprinkle feta cheese or soy cheese

place under broiler for a few minutes.

IT'S A WRAP!!

almond butter

apple slices

whole grain wrap

side salad with Newman's Own Raspberry Salad Dressing

IT'S A WRAP TWO!

wild salmon (canned, packed, left over)

mixed salad greens

Newman's Own Corn and Bean Salsa

Whole grain wrap

Apple

CHINESE FAST FOOD!!

Tofu- marinaded in soy sauce or teriyaki sauce

Frozen oriental mix vegetables (broccoli, sugar snap peas, water chestnuts, celery, carrots and red peppers)

(Fresh if you have a little more time)

Use a skillet and moisture cook the tofu in sauce. Add cooked veggies to mix, either the microwaved flash frozen ones or steamed fresh ones. Not very much sauce is required.

When in a pinch you can microwave the tofu with sauce, then add in veggies. Fast and nutritious.... pretty tasty,too. And you can do this anywhere that has a microwave!!

NO TIME TO BREATH....!!

Lean Cuisine to the rescue

Select an option that has lots of vegetables and whole grains.

(I am partial to the Wild Salmon and Orzo)

add a bunch of grapes

It is important to keep healthy food options at work with you for healthy snacking between meals. Stay away from coffee, cola and that crazy vending machine!!

Next time we are going to discuss emotional eating and finish our nutrition series with summer fun barbeque style meals that are heart healthy and diet conscious. Any questions? Please, feel free!

Nutritional "No- How" with Bonus Meal Plans for Summer!

2009-07-20T10:13:00.000-07:00

Does all this "talk" about food almost leave you with your head spinning? Eat this, don't eat that... It can get pretty confusing, pretty quickly! This article is the third in this series of nutritional n0-how. This time around we are going to look at some myths the diet industry had placed out there, how all this diet stuff got started, and why these choices may not be the right choices for your health. Also, a small sample menu plan will be offered at the end, sort of a mix and match summer meal plan!

Dieting has been around for thousands of years. It began back in the 1800's, before then only the wealthy were overweight. Over time more people enjoyed financial success. Eating and drinking became a way to celebrate the fruits of their labors, particularly those who experienced hardships growing up.

Interestingly, diets did not originate due to health concerns, or even the pursuit of a better looking physique. No, dieting became a concern first from a biblical perspective on gluttony. Looking upon gluttony as a sin, there was much concern. After all we all know what the wages of sin are, right?! (If not, the bible clearly states, "The wages of sin are death." Romans 6:23)

So with this in mind, realizing that over consumption and excess weight one Presbyterian minister named Sylvester Graham, began to preach what has now become known as the "health message" on a proper, mostly vegetarian, diet and its positive effects upon the body, mind and particularly the spirit.

Our minister also advocated vigorous exercise, cold showers, opening the bedroom window at night ( no matter what!), drinking pure water, and of course chastity and temperance. It appears that in the 1830's our minister friend was onto something! His views were not completely well received, he the nickname "Dr. Sawdust."

He did attract followers though. They were a faithful bunch that became known as "Grahamites." Yes, Dr. Graham was the originator of graham flour, and it's well known cracker, the graham cracker. He was totally against the use of processed, refined flours. He was at odds constantly with the bakers of that era who used white, refined products, often openly rebuking them in his services. He did in fact employ bodyguards in his meetings.

Refined sugar and flour was not his only battle. He was also at war with the milk producers. It seems that they fed their cows swill leftover from the distilleries, and in order to neutralize the alcoholic content, chalk and molasses were used!

Dr. Graham was he first to advocate diet and healthful, mindful eating. His material has actually become sound advise for a long, healthy life. It is actually very close to a the ideal diet plan for health today, based upon much study. However with the diet industry raking it in with practically a new diet plan every day, buy this, buy that, it's hard to know what really works, AND is good for your health! Let's take a look at some of the big myths.

MYTH NUMBER ONE-

LOW CALORIE RESTRICTIVE DIETS WORK.

Good news! This is a complete lie. Diets that are too restrictive are not lifestyle changes. You cannot maintain this type of eating for very long. This is only the tip of the iceberg. A diet to low in calories slows your resting metabolic rate. It has a negative effect on your body composition. Your body, in the absence of glucose (the product of a healthy carbohydrate rich diet) will break down muscle tissue for glucose. Muscle, not fat, has the chemical composition necessary to create glucose for starving brain cell, and other critical bodily functions.

Skipping breakfast is a very tragic thing!! After 12-16 hours the body REQUIRES nourishment.If nothing has been eaten, the body will quickly catabolize your precious muscle tissue. This is not very productive if you are working out. No wonder people on these diets are usually tired and cranky!

MYTH NUMBER TWO-

HIGH PROTEIN DIETS WORK.

As mentioned above, carbohydrates are the primary form of energy for the human body. Carbs are not "bad." Carbs are necessary to maintain healthy blood sugar levels. In order to burn fat, glucose is required, preferably from carbohydrates. Protein on the other hand, are necessary for the building and repair of all tissues and cells. Immune function, collagen repair, blood clotting, oxygen transport, and other critical functions are some of the roles that protein plays in the body. "While a cell may need an amino acid to build a vital protein, the need for energy in the form of glucose supersedes protein need. Without energy cells die: without glucose the brain and nervous system die. Cells are forced to use amino acids for glucose only when glucose is not available ( no consumption of carbohydrates, or a delay in eating) Breakdown of body proteins to meet the energy and glucose needs can lead to muscle wasting." "Muscle wasting" can lead to a slower metabolism and serious health problems. Although on the outset high protein diets may look good, you might even loose weight (not good weight, try a body composition test) but is it really worth risking your health, and loosing much needed muscle tissue? The human body stores carbohydrates in the form of glucose, it does not store amino acids, in fact all protein contains nitrogen. Nitrogen is toxic to the human body, it must be regularly eliminated. To much nitrogen, and constant excretion of them can impose health risks.

All in all, too much of anything is not a good thing. The key is balance in proper nutrient- rich foods.

MYTH THREE

NON FAT DIETS ARE THE BEST

While it is prudent to eat a low-fat diet, fats are an essential component to a healthy diet. Fats are in both animal and plant based foods. Generally speaking, a diet high in animal fats is a diet high in saturated fats- saturated fats have been linked to many forms of cancer, diabetes, high blood sugar, depression, coronary diseases and stroke. Note, this is true of a diet HIGH in saturated fats. Saturated fats are virtually impossible to avoid entirely, as many manufacturers use them in their products as they have a long shelf life, and are relatively cheap. Trans Fatty Acids are another type of fat that has been linked to health problems. Trans fats are a type of man-made fat that also increases the shelf life of products. Most of them are hidden in the form of partially hydrogenated plant oils. This process was developed in the early 1900's and first appeared as Crisco in 1911. These products add hydrogen to unsaturated fats, turning them into saturated fats.

While healthy fats are very useful for hormone function, immune function and other critical roles in the body, trans fats and saturated fats are not part of this cycle. Instead these types of fats can actually become imbedded in cell membranes. Some recent research has hypothesized that this damage to cell membranes, which effects the cell's fluidity, might be the cause of insulin resistance.( Nutrition for Professionals- Dr. Jane Penz 2008)

Low -fat manufactured foods tend to contain hydrogenated plant oils, and a higher amount of sugar, also. (ACE Certified News 2009) While a diet high in "healthy fats" seems to aid in everything from cell aggregation to a healthier waste line.

So what are "healthy fats?" Here are some examples:

*"Wild" Salmon, Mackerel, other fatty fish. (Watch for fish with high mercury values. Ussually the larger the fish, the more mercury. ie- Swordfish.)

*Olive oils, and canola oils. Please note that these oils loose their properties when heated. Free radicals are formed when vegetable oils are heated. (I use vegetable broth in my pan to prevent sticking.)

*Nuts and seeds, particularly walnuts, pumpkin seeds, and sunflower seeds. (I usually get mixed nuts for a greater cross section of minerals.) And , yes, natural is better!

*Flax seed (and oil), safflower products , sesame seeds and oil, sunflower seeds and oil, and soybean products (Series one prostaglandins that create less inflammation, and are anti-aggregating.)

*Avocado, fresh and organic

These products should all be reasonable fresh.

While it is prudent to purchase low fat dairy items such as yogurt, cheese and milk- it is also prudent to use them sparingly. A diet rich in the above mentioned fats with fresh, whole, organic foods has been proven to be the most successful, and easy to adhere to.

BREAKFAST MENU ITEMS

Most of these are quick and easy!! Most are only about 400 calories, but who's counting!

Remember, breakfast IS the most important meal of the day. Do not skip out on this one!

AM QUICK BLEND

(for those who really are in a hurry!!)

1 cup of vanilla soymilk or non-fat milk

1 ripe banana

2 tablespoons of almond butter, or all natural peanut butter ( Try Marathon Nutter Butter at Dingy Docks.)

Blend and enjoy!

OLD RELIABLE

One whole grain english muffin toasted, or Ezekiel Bread.

Top with almond butter, or nutter butter, add 1/4 sliced bananas.

Add one cup of mixed berries in a side bowl.

BERRY NICE!

Whole grain waffle topped with berries and greek yogurt with honey, add shaved almonds.

EASY EGG SCRAMBLE

Using either egg substitute of regular eggs. Use cooking spray, small amount, and vegetable broth to prevent sticking

1 egg (or portion)

2 eggs ( or portions)

spinach

mushrooms

feta cheese, or greek cheese or soy cheese.

1 piece of Ezekiel Sesame toast.

YO-GO PARFAIT

raspberries, blueberries, strawberries (layered) 1 -1.5 cups

greek -style yogurt with honey

top with Go-Lean cereal (1/2 cup) and pumpkin seeds (2 teaspoons)

SOWING OATS

(Preferably old fashioned style oatmeal, as packages of quick oatmeal contain a lot of sugar!!)

Spray a baking pan with cooking spray. Preheat oven at 450 degrees.

Mix bananas (ripe), 1 cup of egg whites (or substitute), and 1 cup of soy milk together very well in a bowl.

Pour mixture into pan. Add oatmeal to "just full" in liquid mixture. The point is to have enough oatmeal to absorb the fluid. Top with 1/4 cup walnut and 1/4 cup dark chocolate chips.

Bake 25-30 minutes.

Voila! Easy on the go breakfast bars!!

Enjoy!

NEXT WEEK WE WILL CONTINUE THE TRAIL OF NUTRITIONAL NO-HOW!! LUNCH OPTIONS AND BARBEQUE OPTIONS WILL BE DISCUSSED. PLEASE, WRITE IN YOUR DIET QUESTIONS, OR EMAIL ME @CATALINATRAINING@YAHOO.COM

Nutritional "No-How" Part Two

2009-07-12T14:54:00.000-07:00

In the last article we discussed the importance of several nutrients, particularly focusing on fruits and vegetables. With summer here, it is so easy to eat healthfully. Colorful, fresh food is so much more available, and more affordable. It's great time to encourage your children to eat smart, too.

Fruit and vegetables, and even milk (lactose), are part of a food group called "simple"carbohydrates. Carbohydrates are essential for energy and health. They are considered to be the body's best source of energy. "Simple" sugar also comes in the form of cake, cookies, bakery items, white bread, processed foods... very low nutrient, very high calorie.

Other important forms of carbohydrates are considered "complex" carbohydrates. These would be in the form of breads, rice and potatoes. These foods, if they are "whole foods"/ not processed, are also excellent forms of natural fiber and other key vitamins. Once again, the key is "whole foods."

"Whole foods" are high in nutrients and fiber.( They tend to be more filling, also!) These type of foods have an impact on many of the cardiovascular diseases now prevalent in society. Populations that consume more dietary fiber have a lower risk for chronic disease. Fiber also has many favorable effects on risk factors for disease. These diseases include, and are not limited to, hypertension, high cholesterol, diabetes, and coronary heart disease( CHD).

Dietary fiber helps protect against cardiovascular disease by improving blood lipid profiles, lowering blood pressure and reducing indicators of inflammation (American Dietetic Association (ADA))

In a documented study, Pereira and colleagues conducted an analysis on the effects of total fiber and types of fiber on the risk of developing heart disease. They analyzed the consumption of dietary fiber from whole grain cereals (not highly processed) and fruit. They discovered that for "every 10 grams per day increase in total fiber, there was a reduction of 14 percent in coronary events and 27 percent in coronary deaths.(Arch Internal Medicine. cohort study)

Several other well documented studies also showed a direct impact from whole grain foods and coronary complications and death.

Some noted foods for the reduction of LDL cholesterol ( the "bad" one), are apples, barley, beans ( and other legumes), fresh fruit ( bananas, blackberries, peaches, nectarines, pears, plums ,prunes and citrus fruit) and vegetables, ( such as broccoli, carrots, brusel spouts, and cabbage) oatmeal, oat bran, whole oat flour (Nutrition Dimensions online)

According to the Food and Drug Administration (FDA) after reviewing 42 clinical trials, in 1977 they approved the first food specific health claim. "Soluble fiber from foods such as oat bran, rolled oats, or oatmeal, and whole oat flour, as part of a low in saturated fat and cholesterol diet, may reduce the risk of heart disease."

While you may not have been eating this way, and it is a distinct change, it is recommended that you work this into your diet. Start small. Your tastes will change. It is so important that you eat this way, AND teach your children. They may resist at first, that's normal. Help them learn young and avoid disease and sickness. You will be glad you did!!

"N" is for Nutritional No-How! Part One

2009-07-05T16:37:00.000-07:00

Summer is officially here!! The island is booming with visitors-the heat is on, so to speak!! I love summer! One of my favorite things about summer is the fantastic food choices that are available. Fresh, healthy, whole food choices to optimize every moment of every day. I am a firm believer of eating "what is in season." What God has provided. This approach keeps your options exciting, the necessary nutrients for healthy living- and the costs down. Generally, whatever is in season is available in an abundance, and is on sale!!

Summer is an active time of the year. So much to do, so many options. Hydration becomes somewhat of an issue, leaving many of us feeling unusually fatigued. It is important to drink lots of plain water to keep your energy level high. Another energy booster is eating fresh fruits and vegetables. These are wonderful ways of staying hydrated and refreshed. Cut, ready to go watermelon in the fridge is a great way to have a cool, healthy energy booster on hand. (Watermelon won't only hydrate you-it has a high concentration of lycopene that can protect you from prostrate, breast, lung and colorectal cancers.) Remember, water participates in almost every metabolic reaction in the body. It is also critical for healthy cell. Alcohol is not considered a good choice, in fact it dehydrates you.

It is very important to eat a "rainbow" of color each day. It is suggested that by eating seven to nine servings per day is a key component to feeling your best. Colorful, fresh eating is the first line of defense against many of the diseases we struggle with today. Try to eat from each color group each day, very easy to do during the summer and see if your blood pressure, skin, eyesight, cholesterol levels and energy are not better by the end of the season. Add in some exercise and you are on your way to better health. Try eating from each of these groups, each day, this summer. Make it a goal!

*Blue/Purple

Purple grapes, dark raisins, blueberries, purple cabbage, purple potatoes, plums and dried plums.

*Red

Tomatoes ( both fresh and canned. Cooked tomatoes actually are more nutrient rich.) watermelon, apples (which has also been touted for improved endurance and mental acuity), strawberries (high in antioxidants that protect against free radical damage, and collagen production), cherries and sour cherries ( good for gout and muscle recovery), beets(folate) and red onions (also, good for endurance.)

*Dark Orange/ Yellow Orange (Much of this group is rich in Vitamin A (essential for vision, cell growth, bone growth, and cell division, immune function regulation.) and Vitamin C (essential for collagen production needed for strengthening blood vessels, scar tissue formation, and is a matrix for bone growth. Vitamin C is also a key part of iron absorption)

Mangos, pumpkin, cantaloupe, carrots, squash, apricots, oranges, sweet potatoes, papaya.

*Yellow Green

Spinach ( known as a super food containing vitamin A, K, magnesium, folate, zinc and iron, best served with a vitamin C food, such as delicious berries in a salad.)Kiwi fruit, collard greens and romaine lettuces (containing vitamin K)

*The "super food" Greens

Leafy green vegetables (vitamin K, trace minerals), kale (calcium), Broccoli (calcium, vitamin C, A and Folate), bok choy (vitamin B6), swiss chard, green beans, asparagus (thiamin, vitamin C, and A)

*White

Cauliflower (folate), cabbage (vitamin K), onions, garlic, mushrooms (riboflavin).

As you can see, eating a variety of fresh fruits and vegetables provides a full range of critical nutrients for good health. It is important to mix them up, enjoy them!( So easy to do this time of year.) I like to pre-prepare and clean them when I bring them home from the store. They are ready when I need them. No fuss.

With barbeques and so many family get together's it is important to make sure you fill up on fresh, whole, natural foods. Try to stay away from the heavy meats, loaded with saturated fats, and even nitrates that have been linked to certain cancers (more on this topic next week.) Our bodies thrive on whole foods full of nutrients to recharge, rebuild and rejuvenate the body, mind and soul. Nutrient rich foods. They not only energize us now, they prevent diseases, and disabilities , and offset the aging process. It may not always be easy to get your children to enjoy these foods with you, but you should be firm and consistent with them. Making fun shapes out of fruits and vegetables will help make them more enjoyable. It is important to have a good sense of diet instilled at an early age. Too many of our children are living on fast foods, and "party foods". We need to take the time to teach them before it is too late.

Summer is a fun time of the year! So many great options! Try something new and fresh, it's time to step out! Remember, eat fresh , eat whole foods (grains and produce), eat organic (carbon containing... life sustaining), eat variety, and live long and healthy!! Try watermelon in the blender for a smooth summer cooler....

Putting The "T" in TRUST!

2009-06-22T07:40:00.000-07:00

This is the last article in a series of eight articles written with your complete well being in mind. There are so many aspects to complete health, and even to each topic discussed, that I have had requests to start all over again at letter "N". As a quick recap, the program is the NEWSTART program. "N" was for nutrition, "E" was for exercise, "W" was for water, "S" was for sunshine, "T was for temperance, "A" was for attitude, "R" was for rest, and "T " is for trust in God. All of these components are aspects of a compete, healthy, productive lifestyle.

Trust can be a complicated issue. Trust is often hard earned, and is very subjective when it comes to the human race. When I look at my little puppy, I see a clear picture of what trust is. No matter what I say, or do, he looks to me for protection. He rolls over on to his back, so innocent and exposed, trusting I will show him tenderness- remarkable for a dog that has had a difficult background. He trusts that I will supply ALL his needs, care for him when he is confused, or upset about things his little puppy mind does not understand, give him the right foods to eat and above all love him..... trust. He trusts I am doing the right things for his life sake. In return he shows his love by amazing loyalty. Wow! What an amazing example of trust.

I am not to sure if I feel that level of trust towards any of my earthy friends, to be totally at their mercy, and to totally trust and obey their every word.... amazing!! How often do we look at even our family members with a level of uncertainty?

It says on the American dollar 'In God We Trust." This is a wonderful sentiment! Do we really believe this though? If we truly did believe in our God do you not think we would be a society of more trusting, relaxed, confident people- less high blood pressure, less stress related illness. Just like my puppy- relaxed, calm, attentive, and above all- happy. I doubt that he worries about his next meal, the rent, his next walk, love and attention. Why? Because he KNOWS his needs are being met. While he has been in my loving care, these things have ceased to be an issue. He knows he is cared for. As the birds of the air do not stress, why should we? Particularly if we have that loving trust with our Master, our Creator, our God. Does He not tell us that He will care for our every need if we follow Him? If we heed His voice? If we fall to our knees and tell Him all, TRUST HIM?

Knowing that the very dollar that this statement is printed on is experiencing problems, why should we live in fear if we are 'trusting in God." Or perhaps we have come to rely on our own strengths, not really allowing ourselves to experience the freedom of a trusting heart? Many of our ancestors through history, famous world leaders, have fallen into this trap, self. Self is a lonely, dangerous, deceptive place to live in your soul. Throughout history this was the tragic fault of many great leaders. Once one comes to believe in their own self importance, loosing the humility to follow others, particularly the Creator of all, you loose the humility to grow, and learn and fully experience the simple joys we are all here to learn of. Self made doctrines are dangerous in ALL aspects of the human existence.

Anything I may think I know is based upon much reading, studying and following of those who have gone before me and have learned by true trial and error. This includes the very simple examples set for by our Lord in His well published, and well loved book, The Bible. To become a disciple and have discipline in life to follow the true path brings new freedoms and joys that cannot be found by following self, and self important ideals. I encourage anyone experiencing challenges in their lives to seek Him who can change anything, on a dime. I know this from personal experience.

I am not alive today based upon my own best efforts. I, much like puppy, have had a less than glamorous past. The good health I now enjoy, is not particularly what I deserve. I have been blessed. It is the side effect of changing my will, and admitting that the choices were not good choices. My own path was a definite path to total self destruction. By following and trusting in God, I have overcome many of the struggles I see around me today. Pain, suffering, health issues. So many struggles can be overcome by seeking and trusting.

I find great comfort in my life and daily struggles to know that there is a rhythm and a purpose in this life. I know my Master Trainer is only a prayer away. That even when things seem bleak, there is always hope. Why? Because I see His providence in life daily. Why? Because He said so. Why? Because I follow Him... and all I have to do is pay attention to ALL the things around me. Not just my life, but others. What an amazing display of love, and grace. And as a punctation mark, all I have to do is look at my sweet little puppy.

Resting in Health

2009-06-15T08:15:00.000-07:00

Ever have one of those days where things seem a little off? Feeling a little stressed, tired, hungry (even though you've had your usual diet), even feel fatigued.... problem could be that you are not getting enough rest. Many of us are so busy trying to cram as much as possible into the days, the days just are not long enough!!

Our bodies require a certain amount of quality rest. True restorative sleep. According to William C. Dement, MD., PhD the brain keeps track your sleep. It keeps an exact account of how much sleep it is owed, this is called a "sleep debt." If the debts accumulates to much it can effect all aspects of your health from energy, to mood, to cognition, to even major health problems like immune function, hypertension and cardiovascular problems.

It is great to be all fired up, desiring to accomplish things. However, the human body does require adequate amounts of sleep. When we sleep, our immune systems go to work. There are important molecules in our blood that are only active when we are sleeping. Healing functions happen we are sleeping. Tissue repair occurs during sleep, as does toxin removal, chemical homeostasis or balance, and even the bodies ability to protect itself from cancer. A critical killer of cancer cells called tumor necrosis factor (TNF) increases tenfold while we sleep. "Investigators found, for example, that those who simply stayed up until 3am, experienced a 30% reduction in the number of natural killer cells and less activity in the natural killer cells still present." (Stein, Rob. "Scientists Finding Out What Losing Sleep Does to The Body". 10/9/05 The Washington Post)

Other studies have found that lack of proper sleep can also make us fat! "During the second half of the 20th century, the average duration of sleep declined from eight or nine hours of sleep to five to seven hours of sleep per night. This shortened sleep pattern has been concurrent with the doubling of the incidence of obesity.' (Light Bearers Ministry, 'Rest Sleepy Heads') This lack of sleep also has been implicated in other lifestyle related illnesses such as colon cancer, breast cancer, heart disease, and diabetes. Lack of proper sleep disrupts hormones ( messengers), and other proteins. This decrease effects the "messenger"hormone leptin, which signals fullness, and tells the brain that there is a shortage of food, even if there isn't. In studies, some volunteers consumed up to 1,000 calories more per day after sleep restriction. Another "messenger" hormone, ghrelin, which is responsible for stimulating hunger, is elevated when sleep is reduced.

Elevated cortisol, the fight or flight hormone, is also associated with lack of proper sleep. Before sleep the body winds down, cortisol is reduced to insure a restful sleep. Cortisol is reduced. Sleep deprived individuals do not experience this reduction in cortisol. 'Elevations of evening cortisol levels... are likely to promote the development of insulin resistance, a risk factor for obesity and diabetes." (Leproult R, Copinschi G, Buxton O. "Sleep" 1997) This also allows the body to stay in a flight or fight mode, risking elevated blood pressure, and increasing levels of inflammation. This increases the risk for heart disease, cancer, stroke, and diabetes. Alexander N. Vgntzas of Pennsylvania State University indicated that, "based on our findings, we believe that if you lose sleep that your body needs, then you produce these inflammatory markers that on a chronic basis can create low-grade inflammation and predispose you to cardiovascular events and even a shorter lifespan.

Snoring can be a problem when it comes to deep restorative sleep. While we may laugh and joke about snoring, it is no laughing matter. Snoring can be the indication of breathing problems. Interrupted breathing, loud gasps for air during sleep can be the signs for sleep apnea. Sleep apnea is very dangerous, as it prevents deep sleep. Many individuals that suffer from sleep apnea are also overweight, have high blood pressure and are at risk for cardiovascular problems. Emotional factors also play a role in sleep apnea.

Spiritual, emotional and physical rest are requirements for all of us. When one of these components gets imbalanced, it affects the others. As complicated beings, we were created with a particular rhythm. The rhythm is a cycle of life that must be observed in order to maintain optimum health on all levels. It is suggested that 16 hours of wakefulness promotes 8 hours of sleep. Even a nap of more than a half an hour can disturb this very specific rhythm. Eating before bed can discourage the release of melatonin, which plays a critical role in stress reduction, and immune function by restoring levels of t-cells. Even a small amount of light during sleep disrupts melatonin secretion. The rhythm of life is very delicately balanced.

So how do you stay balanced? How do you get adequate rest in a world that never stops? We need to learn to wind down. If we live in a state of panic, which is perpetuated by breaking this perfect rhythm, we can go into a downward cycle. Stress plays into lack of sleep, and lack of sleep plays into stress. What are the options?

*Consistent physical exercise, with adequate rest cycles built in, can increase amounts of deep sleep. However, no exercise that makes you sweat before bed. Try yoga!

*Freedom from chemical use. In food, in drink, in air quality.... they all play a factor in stresses in the body. Read the labels on your food, be selective about what you put in your body. Chronic stress is the cause of inflammation and disease.

*Getting 15-20 minutes of sunlight per day, and sleeping in complete darkness.

*Avoiding television, computers and cell phones (radio waves), also all bright lights before bed.

*Not eating before bed.

*Laughter, it's good for the body, mind and soul. DEEP laughter!!!

*Sleeping on a quality bed.

*Create a ritual. Prayer, meditation, deep breathing techniques are very healthful.

*Create a space that is healthy and sleep centered for sleeping in.

*Medication can also hinder a complete nights sleep. Ask your physician!

*No alcohol 3 hours prior to sleeping.

*Doing for others, creating a sense of satisfaction.

These are all recommendations from several sources on the topic of how to relax and breathe and sleep. We were created to follow a cycle, when it is broken we suffer the consequences. We also have a weekly cycle. It is important to take a "sabbath", sabbatical, or rest on one day of the week. It is an opportunity to lay aside our daily activities and nurture our emotional and spiritual side, hence creating a more rounded, contented, appreciative approach to the other days of work. It has been said that for six days we can labor, but on the seventh day we should rest. We have lost this very critical rest for our total well being in the pursuit of wealth, and survival. Might I suggest a rest is long overdo?!

The Abundant Attitude

2009-06-08T07:38:00.000-07:00

When going through the journey of life there is one thing you carry with you everywhere you go. You are accountable for it. It can make you, or it can completely break you. It will determine whether you are successful, or not. You can develop it, and grow it, or let it stagnate. It is best formed through humility,and can develop true strength. It is your attitude.

We all love a good story. The underdog that excels to greatness, the person who defies death and survives ( against all odds), the odd man out, the person who after a lifelong struggle lost 100 pounds. We have all heard these remarkable stories. We love them, they give us hope. But what determines who will have this fortitude in them? Some people seem to have a lot more moxie, somehow.

We all go through this life and experience various trails. Some view these trials as roadblocks (they stop, and don't press on), others as expected pebbles in the road of life (they knew the pebble would be there). How you view and perceive these difficulties will determine how you overcome them. Attitude. The willingness to learn from others. The willingness to learn from experiences. Humility. By admitting weakness, you are on the road to true strength. The ability to overcome. The tougher thing yet, is to be grateful for ALL your experiences, and not allow the to create bitterness in your soul.

When confronted with a problem, what do you do? Do you procrastinate, allowing the problem to take on a life of it's own (and it will). Procrastinating seems to be a big part of human nature. It is usually fear driven, and prevents development of you character, and will show up in your attitude about relevant issues in your life. It will eat at goals, and invade your peace.

I recently attended a mentorship program in San Diego with a very well respected trainer ( A trainer that trains athletes, and regular "Joe's" and does mentorships on business and personal development), his name is Todd Durkin. Great experience. Character building. We received so many "gifts" from this experience, I am still uncovering some of them. One of the many books I received as a gift was called "Eat That Frog" by Brian Tracy. In this book the author discusses procrastination, and ways of dealing with it. One line that stands out in this book is that "Your 'frog" is your biggest, most important task, the one you are most likely to procrastinate on if you DON"T do something about it. IT IS ALSO THE ONE TASK THAT CAN HAVE THE GREATEST POSITIVE IMPACT ON YOUR LIFE AND THE RESULTS AT THE MOMENT."

Seems most of our biggest trails and tribulations are from a failure to do something. If we don't take care of our health, our finances, our responsibilities, we do suffer the consequences. If we refuse to "own" this our character and our attitudes reflect this. We become bitter... or we can learn and grow. We have a choice.

This is where real character, and development of "winners" come into effect. What is your "frog", and what do you choose to do about it? Today is today... there is no promise of tomorrow. in fact many believe the end is near. Do you humble yourself and seek growth... or do you pretend it doesn't really matter?

Today counts. Every second counts. Your drive and determination can develop greatness, if you can believe, and step out in faith, and just know. Faith is key in development. You can do great things, if you do it and do it with all your heart. This is the abundant attitude!

I want to share with you one other thought that I try to hold onto since my San Diego experience. Sometimes I think about it before a challenge. There was one other book that Todd shared with us, it was call 212 Degrees. As it goes, "at 211 degrees water boils, at 212 water becomes steam... and steam can power a locomotive". That Is the difference in one degree. THAT is the difference between okay and greatness. That is the CHOICE of abundant living, and it lives in each and every one of us!

"T" is for Temptation...."T" is for Temperance

2009-06-01T08:00:00.000-07:00

As I walked down Front Street, here in Avalon (could be any-town, USA), I wondered how to present the topic of temperance. Surrounded by bars and restaurants, all serving up "something special,"just come on in! Temperance vs temptation. Not a very popular topic. Not here. Not anywhere! None -the- less temperance is critical aspect to optimum health. Mental health, physical health, spiritual health, community health... ALL aspect of true health.

This is part of an approach to complete training, so it cannot be ignored. Lack of temperance effects your nutrition, exercise, sunshine, rest, water...all of the other elements of optimal health and performance. Sure, there is discipline involved, you have to fight the desire to be part of the crowd, you have to be true to yourself...but where you really want to be?What do you want to do with your life? Where has it gotten you se far? Are you, in your heart of hearts, all you can be?

I used to live the life of complete "self-will run riot," as one of my former friends called it. I thought it was okay... everyone else was eating and drinking without a care in the world for what was taking place inside of their bodies, their minds, their souls. Hey, why not. We call it "fun." Not to mention there are dozens and dozens of articles supporting alcohol. Everything from lower cholesterol to cancer prevention. (I wonder who paid for some of those studies- they don't seem to resonate with other clinical studies that I have been privy to!) Considering alcohol is a multi-billion dollar industry...well, what do you think!?)

Everyone else also seems fine eating heavily ladened fatty foods, sugary substances. I mean what is a chocolate bar, or so? I work, I support myself, I'm not hurting any one, I even work out now....

There was one problem with all of that though, deep down inside my heart of hearts I knew my purpose was not being fulfilled. I knew I did not feel my best. My abilities were hampered, my mood less than great, many things were not GREAT. Another drink, or whatever, was not making things "better."When I was younger I had the ability to become anything (still do, but that's a different discussion.) Straight A's- from athletic ability, to art , to law, to science afforded me a scholarship. Wow! What happened? Well, universities DO have lounges. I needed to "relieve the stress of studying." I had long forgotten the virtues of running and exercise to relieve these fleeting stressful moments- studying is so much more important- right?! I had my family I needed to impress with my good grades, I needed to focus and get my PhD-yesterday! I needed to relax- then I could study. Just one drink, right?

I was not aware of the fact that Alcohol affects young brain cells the most. Drinking before the age of 23 years of age for females, and 30 years of age for men is extremely damaging to the memory and learning centers of the brain. (They never told me that in psychology class!) Alcohol blocks electrical signals that travel within the brain during the learning process. (Proof Positive, Dr Neil Nedley, p 438) Also, further studies conducted at Duke University Medical Center, found that even just two drinks a day depress receptors in the brain, interfering with learning and memory! Well, I guess that explains a lot!

Alcohol also has a long lasting effect on the brain. MRI evidence shows that alcohol literally alters the physical structures of the brain. It weakens the structures and brain chemicals. "Our heavy drinkers' sample was significantly impaired on measures of working memory, processing speed, attention, executive balance and function. (http://preventdisease.com/news/articles/Heavy-Social-Drinkers-Show-Brain-Damage-Study-Finds.shtml.)

So let's get this straight, by unwittingly walking into that lounge so long ago, I prevented my brain from proper physical and chemical function. Wow! Then I thought it was "cool"- so I managed to further damage my brain by the "social drinking" I did through out my life?! Interesting. And of course, as one the people that seems to metabolize alcohol a little differently by being converted quickly and neutralized slowly, my body adapted to the presence of alcohol..which is if you were wondering "poison."

There is not one cell in the human body that is NOT affected by alcohol. "Alcohol is a drug that can MODIFY one or more of the body's functions. From the MOMENT alcohol enters your body the tiny molecules need no digestion and are quickly absorbed. About 20 percent of the alcohol molecules are absorbed right through the walls of an empty stomach, and can reach the brain within one minute." (Jane Penz, PhD, Nutrition for Professional, 2009) Dr Jane goes on to say, "Alcohol disrupts the liver. The liver can package excess fatty acids into triglycerides and ship them to other tissues. (Triglycerides are stored energy for the body- very important.)When metabolizing alcohol, liver cells are forced to metabolize alcohol and fatty acids accumulate. The presence of alcohol can also alter protein metabolism in the liver. Synthesis of some proteins important to the immune system slows down, weakens the body's defense against infection. With excessive alcohol consumption protein deficiency can develop."

The list seems to grow against this very popular pass time! It also seems that alcohol is non-nutritive, containing 7 calories per gram ( Carbs contain 4 calories per gram, as does protein. Fat contains 9 calories per gram.) I used to actually count alcohol into my daily calorie allowance. I did not realize that alcohol totally sabotages the diet process!! Alcohol has a catabolic effect on muscle tissue. "Alcohol actually damages skeletal muscle and is one of the most prevalent forms of skeletal muscle disorders, with a prevalence of 2,000 cases per 100,000 population. Although principally occurring in men (due to the greater prevalence of alcoholism in this gender) women appear to be particularly susceptible , and there is some evidence that malnutrition may exacerbate this disease. Predominant features of alcoholic myopathy include difficulties in gait, cramps, impaired muscle strength, and reduced whole body lean muscle tissue." ( Nutrition for Professional, Dr. Jane Penz)

Studies also indicate that even while I was sure I was making great food choices...maybe not!

Seems that alcohol crosses the blood- brain barrier and distorts our good judgement, and lowers our inhibitions. Seems that my choices really were skewed at best. Often I remember waking next to a bag (empty) of salty junk food...hardly a wise choice. Of course, I would crave bad foods all the next day as my body would scream for something to help it heal. Poison is poison.

I am very grateful for the second chance at life that I have received. I enjoy a fitness level that I do not deserve, I enjoy a new perspective on life and it's TRUE values, I enjoy many things, and endure things on a different level now.... I am so very blessed, and grateful. I know others out there are stuck in a negative cycle. It is your life. Truth must be accepted for change to occur. As for me..I prayed very hard. The brain can be restored through proper diet, exercise, nutrition and temperance.. which is truly one of life's virtues. It is , of course, your choice.

You are My Sunshine!!

2009-05-25T08:02:00.000-07:00

Through the ages we have looked to it for comfort, support, growth, and even worship. The amazing awe and precision of the sun!! 93 million miles away, with rays traveling at 186,000 miles a second, and part of the earths life- support system.... what is not to be in awe of?! Yet, what is even more amazing is that if the sun was any closer, or any further away, life as we know it would not exist. Talk about absolute precision,and definately not an accident!!

Sunlight provides the energy required to produce our basic food requirements. Carbohydrates (Whole grains, fruits, vegetables) would not be possible without the sun. 'Carbohydrate, mainly glucose, is made by photosynthesis. The sun's energy becomes part of the glucose molecule- its calories, in a sense. Carbohydrates contain the sun's radiant energy, captured in a form that living things can use to drive the processes of life. Thus they form the first link in the food chain that supports all life on earth." (Nutrition,Eighth Edition, Concepts and Controversies, Francis Sizer) As we all know, green plants make carbohydrates through the process of photosynthesis. Through this process, plants use the sun, carbon dioxide, and water to form glucose. As we may recall from a previous post, glucose is the human bodies preferred source of energy.

The sun also has a huge impact on our physical bodies. Our skeletal systems needs the vibrant sunlight, which convert into vitamin D in our bodies, in order to absorb calcium, magnesium, and phosphorus. Calcium is a major player in muscle contraction, heart health ( your heart is a muscle), brain activity- pretty much all electrical activity in the body requires calcium. Calcium, as we all know, is also a major factor in bone health. Sunlight and weight bearing exercise is critical for good bone health. There are many individuals today suffering from Osteoporosis and Osteomalacia due to vitamin D deficiency. Osteomalacia is muscle weakness, bone sensitivity and pain due to lack of vitamin D and the absorption of calcium in the intestines. When you are deficient in Vitamin D only 10-15% of dietary calcium is absorbed. The sun is considered to be a "super nutrient!" Studies have also shown that Vitamin D has been linked to various other diseases such as breast, colon, lung and prostate cancers. "Vitamin D is one of the most potent hormones to inhibit cell proliferation." (Ibid) Not to mention that a small amount of sunbathing has a positive influence on cholesterol levels (http:qjmed.oupjournal.org/cgi/content/abstract/89/8/579.

Today many of us are fearful of the sun's bright rays, slathering ourselves with sunscreen. While sunscreen is wise, many physicians are recommending 10-20 minutes of sunlight in order to maintain optimum health. Even our mental acuity and moods are influences by the sun. Hormones in the body are regulates by light exposure. As little as 10 minutes of sun exposure can promote mental well being. Many people suffer from depression in the winter months. Many also wind up on pills that are hard to get off of. Feelings of hopelessness take over. Seattle, WA has a higher suicide rate in the winter months. No sunlight. This disorder has been called Seasonal Affective Disorder (SAD). If you tend to get down in the dumps during gloomy weather, you may have this disorder. "Relaxing in a room lit at 80% times the brightness of regular indoor lighting for two hours per day can help make your hormonal rythyms more pronounced, decreasing your daytime melatonin secretion. You can gain very quick relief with light therapy if you have SAD" (Prescription Drugs and Their Natural Alternative, Earl Mindell, RPh, PhD and Virgina Hopkins, MA)

Our sun is such an integral part of our total well being. It is important to take the time to enjoy what has been termed, "mellow yellow time." Sunshine on your shoulder can make you very happy, not to mention happy and healthy!! Now- that is no accident!!

Out of the Well of Wellness Comes Water

2009-05-18T07:48:00.000-07:00

There's nothing like it on a hot day, it is indispensable to all life forms, and it covers 71% of the earths surface (Wikipedia). You can freeze it, boil it, pour it, change it into something else through mixing it.... Water is wonderful!

Water is something that all living beings require. Without adequate water intake our bodies do not function optimally. We are composed of approximately 55-60% water. It is inorganic and forms the majority of almost all body tissue. Water participates in endless functions every that we take for granted. From your ability to see, to digestion, to a cleanser for pollutants, to a hydraulic system for your spine, and other joints, and it can help relieve constipation. Almost all metabolic reactions take place in the presence of water, it is the medium for transporting molecules in, and out, of cells.

A mere 2% water loss can create memory problems, balance problems and lower your energy level. Our brain is mostly composed of water, and it is essential for it to function and maintain bodily functions. Unfortunately, by the time we "register" thirst ,we are already dehydrated.

According to research most of us function at a level of mild dehydration. This dehydration doesn't only affect us physically and mentally, but cellularly. According to Medical Exercise Specialist Ty Tims, "If fluid levels aren't up to par in a cell, it's not going to be able to carry out it's function, whether it's a neuron or a musculoskeletal cell. Each cell has a special function and its efficiency level will increase, or decrease, depending on hydration levels."

According to Eldon Askew, PhD, professor of the Division of Foods and Nutrition at the University of Utah College of Health, body cells shrink, or expand, depending on fluid levels in the body, this changes the "spacial relationship of the organelles (structures within the cells that assume specific roles)," Askew continues to say, "We think these changes in cellular size act as a signal for the regulation of cellular metabolism."

Dr. Askew's research suggests that drinking eight glasses of water each day may actually increase metabolic rates, and help the body burn calories more effectively. Additionally, according to Jane Penz, PhD of Tuft's University, "Over weight persons need more water since larger persons have a larger metabolic load. An additional glass of water for every 25 pounds of excess weight is recommended." Dr Jane goes on to say, "Water helps to maintain proper muscle tone by giving muscles their natural ability to contract. Water also helps sagging skin that usually follows weight loss. Shrinking cells are buoyed by water, which plumps the skin and leaves it clear, healthy and resilient."

Not only is water essential for metabolism and weight loss, but heart health. According to Jacqueline Chan, PhD, and also Synnove Knutsen, MD PhD , "drinking high amounts of plain water is as important as exercise, diet and not smoking to prevent coronary heart disease." (Save Your Life With Water," www.adventistreview.com/2002-1542/story3. American Journal of Epidemiology) They went on to say, "Basically not drinking enough water can be as harmful to your heart as smoking." Their study discovered individuals that consumed 5 or more glasses per day of PLAIN water had a much power risk of developing coronary heart disease. "People need to be made aware that there is a difference , at least for heart health, whether they get their fluids from plain water or from soda," says Chan. We sometimes think that fluid is fluid. This can be very counterproductive, as some fluids act as catabalists to the system. There is no substitute for water!!

Water before, during , and after exercise is also recommended. While there are varying opinions on the exact amount of water required, under average environmental conditions, 1.0 to 1.5 ml (1 ml=.03 ounces) of water per calorie expended is a good estimate for proper

hydration.

We all need to satisfy our thirst for survival. Often we allow our thirst to get "out of control" to a dangerous level. We have needs that must be met for optimal health. As we have more than a physical level, and we are multi- level and function, it is critical to achieve satisfaction in all levels of wellness. We have a physical need for water, an emotional need for water and a spiritual need for living water. Wouldn't it be wise to heed all of these needs for total wellness?

This is article three for the NEWSTART program.

Let's drink deep from the well of life!!

E is for Exceptional, E is for Energy, E is for Exercise- BE All You Can BE!!

2009-05-11T08:01:00.000-07:00

This is part two of an 8 part series on total wellness. The program is called newstart, and it is a free gift to those who choose to follow it. For a quick review the 8 principals are N- nutrition, E- exercise, W-water, S-sunshine, T-temperance, A-attitude, R-rest and, last but not least, T is for trust in God. These 8 principals you will find will find you on the road to a happier, healthier life.

This is a love letter for me...the letter E and I have been having a relationship for some time now. Exercise is part of the spirit of freedom, through discipline. ( A bit of an oxymoron, I know- but so true!) It is a way to enjoy your abilities, and challenge them, creating a possitive energy within your soul. Something that I find so infectious, I want everyone to experience the magnificence of movement, and challenging that movement to higher levels. The range of abilities the human body is capable of is something that absolutely amazes, and astounds, me!! I study endlessly to understand more and more of this remarkable "machine" and what is does and is capable of doing. Don't we all love a good game, or race....Awesome abilities our bodies have been given!!

To loose this ability is something we need to fight. And, yes you can.... It is mind over matter. Your mind controls your body!!! You have the power. It is illustrated time and time again through some remarkable human feats!! Lance Armstrong, cancer survivor...7 tours won- REMARKABLE! I know we all can think of examples- the list in itself is remarkable. So what is stopping YOU from being remarkable? We must learn that it is good to push our comfort zones. Of course, it is smart to make sure your doctor can approve this. However, most "modern time" diseases are totally controllable by regular cardiovascular exercise, muscle strengthening, and flexiblity and motor learning for balance and proprioception. Yes, like any athlete you can pick up the torch, and defeat diabetes, hypertension, depression, asthma, just to name a few!!! There are specific ACSM programs that have been approved by physicians in human performance labs for most modern day ailments. In fact 30 agencies that represent fitness recently presented our new president with a letter informing him of the vast difference healthy lifestyles, including the dreaded word "exercise" can make upon this countries epidemic health crisis. The president is very concerned about the BILLLIONS of dollars our sedentary lifestyle is going to be costing us! Exercise folks, is medicine!!

Exercise can reverse the aging process, Reduce cancer rates, reduce metabolic diseases, reduce cardiovascular complications. The list is never ending. It appears human beings were created to move a lot more than we are moving. The price of exercising now versus your health later- there really is no contest to this!

Plato once said,"Lack of activity destroys the good condition of EVERY human being, while movement and methodical physical exercise saves it and preserves it." WOW!!! What he knew back then. If we could heed his advise now, think of the joy we could have. Go ahead, challenge yourselves. Get to that first step- even a small walk, stretch, and a long glass of water- no one needs to come out of the gate running!!

Tired of Dieting...?! What you NEED to know!!

2009-05-10T19:24:00.000-07:00

Tired of diets? Tired of restriction, to no avail? Tired of exercise programs that do not work? Tired of simply being tired?! Here is some information that could change how you approach your next meal, or "diet" plan!! If you are serious about change, please read the following science-based facts that can help revitalize your approach to health and weight -based issues. This is the NEWSTART approach. N is for nutrition. E is for exercise. W is for water. S is for sunshine. T is for temperance. A is for attitude. R is for rest. T is for trust in God. This is the newstart approach to total wellness. Today we will focus on N.

The diet industry is a 54 billion dollar industry, with a 95 percent failure rate ( Dr. Jane Penz, Nutrition for Professionals, 2008) Failure meaning the ability to maintain the apparent weight loss over a long period of time. Shocking information!! More shocking yet is what this diet really does to your metabolism- not to mention your ability to loose weight again down the road.

According to the current information, dieting can cost you muscle tissue...precious, metabolic muscle tissue. Muscle is the key to a "fast" metabolism. Simply put, the more muscle you have the more calories you expend, even at rest. The only way to preserve this muscle tissue, and prevent "crashing"your metabolism, is exercise. Cardiovascular exercise, AND strength/resistance training exercise- with still yet the appropriate nutrients.

The fitness industry also is experiencing a low success rate in long term results. As mentioned before without the right nutrients, and the appropriate amount of calories you will not have any long term success here, either. It seems there are many misconceptions on what exactly a healthy diet is! Different views on calorie consumption, nutrient timing, carbs, proteins...enough to make your head spin!! I have also seen, time and time again, after a great workout an individual either overdoing it, or vastly under doing it in the dining room.

Here is a classic example of self sabotage of a great exercise plan. Let's say you had dinner at 6pm. You were "good"- no desert, no frills. You ad the immediate result of glucose that your body makes for energy in your system. You felt great, energized and went to bed planning a great workout in the morning.

You woke up the next morning, grabbed a coffee and water ( for your workout) and ran out the door. Somehow your workout was not all that it could be...you wondered why and continued along picking up a fast food breakfast, and more coffee. What happened?!

Well, while you were sleeping your body recivered from the days stressors (walking, work, shopping your daily workout...)It used calories. If you are exercising the rest stage is when you gain your strengths. Calories are used all night long to keep your body alive and to recover and repair. When you wake up your "stores" are low. You only have 12-16 hours of available energy in your system to maintain homeostasis, or balance for all your cells. For all your cells to be healthy it is important to maintain a blood glucose of between 80-120 to maintain balance. If there is no glucose available certain cells die, cells like brain cells and nerve cells. The body will not allow this to happen, it will then convert to burning muscle for energy...your hard earned lean muscle becomes glucose for these cells. So, as you can see nutrient timing is very important, and skipping breakfast is a big mistake!!

So what can you do to prevent sabotaging that morning workout? Eat!! That's right, even a small amount to get your blood sugar into that safe zone, between 80-120. A carbohydrate with a small amount of protein is the way to go before that workout, You will have more stamina for better performance, and better results! Good food choices are critical to good performance!!

Another sabotager is a low calorie, low carbohydrate diet. Carbs are our friends. Whole food carbs, though. Whole foods.

Low calorie diets, particularly while working out can cause serious problems. If you are eating less than your basal metabolism, what your body needs to run effectively, you are sabotaging your efforts, and risking your health. "A nutrient deficiency can result from extreme restriction in which the same few foods are eaten every day. This is especially true of diets high in protein with minimal amounts of vegetables and thus receive less than optimal amounts of vitamins and minerals. (Dr. Ken Kinakin, Optimal Muscle Training, Human Kinetic,2009) Nutrition is key to any strength gains, as is water consumption, rest, and peace and tranquility.

Unfortunately, restrictive diets do not lessen your stress, either. On the contrary, they increase it. They trigger hormones, messengers, in your body for stress. Cortisol being a key hormone in the flight of fight type of situation. Small amounts of cortisol are good. remember the grandma that lifted the car off her small grandchild.. Flight or fight, life or death. Stressful situations. A steady "flow" of cortisol in your veins form a lack of proper food and nutrients leads to a flight or fight response, also. You get cranky, and your belly fat increases. THis is not he picture of wellness!!

Proper nutrition is critical to all around wellness. This is a very brief outline on some of our common blunders in the world of nutrition. It is suggested that you visit mypyramid.gov for a more complete picture of what you should be eating!!!