Despite the decline in egg consumption, they still make " ... important nutritional contributions to the American diet". Read More . . .
Changing Your Eating Habits
By Rudy Silva
Here are some ideas that you can use to change your eating habits. Most people want to eat healthy, but old eating habits are hard to break. Try these ideas. Also listed are some of the foods you should try to eliminate from your diet.Read More . . .
Nutrition
Move Of The Week
Fitness
Benefits :
Improved coordination between the lower abs and hip flexors
If you are still doing everything the same and you can’t seem to drop those last 10 lbs then you can’t drop those last 10 lbs because you are still doing everything the same. (I know I just reverse the sentence but read it again and you’ll catch on if you didn’t the first time.)
The major difference between chiropractors and medical doctors, is in their understanding of the cause of dis-ease and its treatment. Due to both its’ non-invasive and “holistic” nature, chiropractic has become the second largest healthcare profession.
Chiropractic is a science, philosophy, and art that recognizes the body as a self-healing organism that is more than capable of healing itself from within - with no outside intervention - as long as there isn't any inside "interference". Such an interference can result when the spinal column, or any other structure directly related to the nervous system, becomes compromised; thus hindering the transmission of mental impulses to one or several areas of the body. When such an interference is present, the inherent recuperative powers of the body are diminished or completely lost. Chiropractic, as a science identifies these interferences; as a philosophy, it determines their impact on our lives; and as an art, it rids the body of these interferences so that we can achieve our own optimal health or well-being.
Due to the spinal column being the anatomical focus of the chiropractor, most people refer to chiropractors as “back doctors”. While there is some truth to such a statement, it’s not entirely correct. Chiropractors are a highly appropriate resource in matters related to work-place safety, stress management, injury prevention, postural correction, nutritional counseling, and general wellness.
Chiropractors are primary healthcare physicians who undergo intensive training to learn how to properly and specifically adjust the spine and related structures. Chiropractors are in fact the only healthcare professionals who are trained to adjust with the sole intention of removing interferences - which are commonly referred to as subluxations. Chiropractors undergo years of education which are very similar to those of allopathic physicians (i.e. medical doctors). The major difference between chiropractors and medical doctors, is in their understanding of the cause of dis-ease and its treatment. Due to both its’ non-invasive and “holistic” nature, chiropractic has become the second largest healthcare profession.
For More Information see Mommy & Me Chiropractic, Ltd website. www.mommynmeonline.com
Eating Eggs For Balance
By Heather Dominick
The egg, the symbol of birth, of life and, therefore, of spring has been celebrated by numerous cultures at this time of the year. Eggs were given as gifts at spring festivals in ancient Egypt, Greece, Persia and Rome. They were often dyed red to symbolize the power of the womb. Eggs, of course, still play an important role in our springtime holidays, but the real power comes from handling and eating eggs at this time of year. It is said that at the exact moment of the Equinox an egg can be balanced on it’s end because the earth is at it’s ultimate balance point (if you try it, write me and let me know how it went!)
So what does the egg have to offer us nutritionally?
Eggs for Balance
Despite the decline in egg consumption, they still make " ... important nutritional contributions to the American diet," according to Dr. Won O. Song, PhD, and Jean M. Kerver, MS, of the Food and Nutrition Database Research Center, Department of Food Science and Human Nutrition, Michigan State University. They are nutritious, tasty, versatile and convenient. Eggs are an excellent source of high-quality lean protein and are far less expensive than most other animal-protein foods. Eggs also provide significant amounts of several vitamins and minerals (vitamin A, riboflavin, and others).
Although eggs contain a significant amount of cholesterol, they need not be excluded from the diet. They just need to be eaten with education:
In 1 large egg, the yolk contains 5 grams total fat, 2 grams saturated fatty acids, 213 milligrams cholesterol, and 60 calories. The egg white contains 15 calories.
Eggs are one of the most nutritious foods you can eat. However, it is important that you eat organic eggs. This is not necessarily cage-free or "free range" eggs. According to Dr. Mercola of www.mercola.com, An egg is considered organic if the chicken was only fed organic food and will not have bioaccumulated high levels of pesticides from the grains (mostly bioengineered corn) fed to typical chickens.
For more detailed nutrition information, check out Nutrient Value of Eggs at http://www.enc-online.org/eggnutr.htm by the Egg Nutrition Center (ENC).
Heather Dominick is a New York State Certified Educator, Holistic Nutrition Counselor accredited by the American Association of Drugless Practitioners and the creator of The Nutrition and Life Transformation Program™. She delivers Nutrition Keynotes, Wellness Workshops and Seminars at conferences and companies. To receive bi-monthly Nutrition and Lifestyle Tips you can (a) subscribe to her free e-Newsletter at http://www.individual-health.net or call 917-940-5337 to see how she may be able to help.
Benefits :
Improved coordination between the lower abs and hip flexors.
Improved core strength.
Preparation :
Lie supine on the floor.
Press shoulder blades and arms into the floor.
Hold ball between heels and buttocks.
Movement :
Press the shoulder blades and arms into the floor.
Pull pelvis to ribs, lifting the seat off the floor.
Lower hips with control.
Keep knees stacked over the hips.
NOTE: Hip flexion/extension should be minimized as the motion being trained here should be lumbar flexion/extension which is a relatively small ROM.
Today is a typical morning like any other for you. You get up, go for your workout at the gym or go for a nice run, before you start your day. Or maybe you go from work to the gym to jump on the treadmill for 40 minutes then home. No matter when you fit your workout in, you are to be commended you’ve stuck to it. SO why isn’t the weight coming off like it did when you first started your new workout routine. Everything is the same. Cardio 3 to 5 days a week. Weight training 2 to 3 days a week. Your diet is still in tack (despite the PMS breakdown in the chocolate abyss). If you are still doing everything the same and you can’t seem to drop those last 10 lbs then you can’t drop those last 10 lbs because you are still doing everything the same. (I know I just reverse the sentence but read it again and you’ll catch on if you didn’t the first time.)
Your body is a wonderfully efficient machine. Everything from your head to your toes adapt to your environment, your activities and your lifestyle. Your exercise regimen is no different.
Here is the scenario.
Your Story...
You began the new year with a new found dedication to running. After all, you need to drop those extra pounds. So you go for a 45 minute run 5 days a week and weight train in the gym 2 times a week. In January and February the pounds fell off. You consistently left 2 even 4 lbs some weeks, chocking on your dust as you laughed your way all the way to the clothing store. But here we are in April and the scale hasn’t moved since the beginning of March. What happened?
Your Body’s Story…
When you began your program, your body worked hard to keep up with the new intensity and duration of your exercise regimen. As a result it burned energy (calories/fat) to keep up. Then one day as it accompanied you out the door and began picking up speed, then it said to it’s self. Oh I’ve done this plenty of times before. In fact I am good. I am so good at this now that instead of burning 200 calories on this run, I can do the same run and only burn 150 calories. So it runs with you and indeed it proved that it could do the same activity and burn less calories doing it. Your body has succeeded in doing what it does best...become efficient.
Ah ha! Eureka! Now you know. So what to do about it. Throw your body a surprise party and call it Cross training. Cross training is a great way to condition different muscle groups, develop a new set of skills, and reduce boredom that creeps in after months of the same exercise routines. The term cross training refers to a training routine that involves several different forms of exercise, and/or exercise intensity levels.
Get up tomorrow and instead of running for 45 minutes, jump on the bike and take a spin. Instead of doing 45 minutes of a moderate intensity run. Kick it up a notch and do 20 minutes of intense interval training (fartlek run will do as well) Providing different challenges in a workout forces the body to move out of its comfort zone and the body must work harder to complete the activity… Resulting in more calorie burn. More eating the dust off from the bottom of your shoes as you leave those pound behind. But that’s not the only benefit of cross training. If sports are your passion cross training can actually help you prevent injury and overuse syndrome. For most sports enthusiasts, cross-training is a beneficial training method for maintaining a high level of overall fitness and that’s not all Cross Training
Reduces exercise boredom
Allows you to be flexible about you training needs and plans (if the pool is closed, you can go for a run instead).
Produces a higher level of all around conditioning
Conditions the entire body, not just specific muscle groups
Reduces the risk of injury
Work some muscles while others rest and recover
Can continue to train while injured
Improves your skill, agility and balance
Okay I know you can’t get up in the mornings playing guess what with your fitness routine. You’ll never stick to a routine that way. What other advice can I give…(okay here’s the plug)...BOOT CAMP. No not the military. Fitness BOOT CAMP. Not Just any Boot Camp but the ONLY all women boot camp in New Haven Area . New Haven Adventure Boot Camp For women.
What is it?
Adventure Boot Camp is an outdoor fitness program specifically designed to help you Lose Weight, Gain Muscle, Reduce your Body Fat, Get Results! Four weeks of fitness instruction, food modification, nutritional counseling, diet planning, & motivational training provided by Certified Personal Trainers. This unique experience meets 3 or 5 days per week, 1 hour per day for 4 weeks so you stay focused and meet your goals.
What will I get out of it?
Firmer butt and thighs! Flatter/tighter stomach! Increased strength and endurance! Body fat analysis to help you see progress. Personalized weight loss consultation, if you chose
Where is it?
Sunrise Adventure Boot Camps are held at various parks and hiking trails throughout New Haven. Participants will be given locations and directions to locations prior to the camp.
When is It?
Camps begin at 5:30 am sharp and are held for one hour. They will be held for four consecutive weeks with 2 week interval between each camp. See calendar on website for details
Why Should I sign up?
You will make a dramatic improvement in your physical and mental well-being. In addition, you'll meet great people who share your same passion for acquiring a more healthy body and mind. You will be finished with your training before the rest of the world has even gotten started!
What if I'm not very physically fit?
NOBODY will be left behind or asked to complete more than they are capable of doing safely. Nor will ANYBODY go home UNCHALLENGED! Women of all ages and abilities are welcome to participate. Each day will slightly increase in intensity.
What types of exercises are included in the program?
Exercises include: crunches, short distance running (less than one mile), hill lunges, calisthenics, jumping rope, hiking, medicine ball training, push-ups, surprises, and more!
What is the cost (investment in myself)?
For optimal results, chose the five-day per week camp! Each four-week boot camp has a registration fee of $299. That's twenty hours of instruction! It averages out to just $14.95 per hour. Where else can you get premiere or cutting edge fitness instruction for that incredible price?
or choose a 3-day-per-week program for $199
Each day will be a new experience. You will never get bored. You will never feel unchallenged and you will always have fun! For more information see the website
www.ctwomenbootcamps.com
Mubarakah Ibrahim is an AFAA certified personal trainer and owner of BALANCE fitness, a personal training service for women in CT that offers in-home personal training, on-line personal training, outdoor boot camps, and hiking clubs for women. She also lectures, promotes and conducts workshops on health and fitness through out the northeast. She can be contacted by visiting her website www.balanceCT.com or e-mailed at balanceCT@hotmail.com
Article may be reprinted without permission only in it’s entirety including author bio and contact information.
Changing Your Eating Habits
By Rudy Silva
Because all of us have been brought up eating junk food, well most of us, it is not easy to change our eating habits. Your eating habits have developed since childhood based on what your mothers or fathers cooked and what your psychological make-up was during that time.
The foods you eat and crave help keep pass trauma and present anxiety in check. Food helps make you feel good when you start to feel bad. Eating is a natural defense mechanism that the brain-body uses to keep you from going crazy.
So, you see, it is very difficult to change our eating habits. When we do, we start to feel bad. We start to feel uncomfortable, we feel pain, we have withdrawal symptoms, and we may feel sick. Is it any wonder that any of us ever succeed in changing our eating habits.
I consider every thing that has been packaged to be junk food. There are a few exception and you need to read ingredient labels carefully. Very few food manufacturers and even restaurants prepare food with your health in mind. Of course, they want to satisfy you, but they don't use foods that are in your best interest.
Most people eat junk food 85% of the time and then eat good food the other 15%. It should be the reverse of this - eat good food 85% and junk food 15% of the time.
To have better health, here are some foods to stop eating. Eliminate these foods over the next two to three weeks.
* Milk (non-fat or no-fat also) - is a mucus and acid forming food. Milk creates mucus in the body and makes the lymph liquid (we will talk about lymph later) in your body acidic, which attracts parasites and other pathogens.(In the place of milk almond milk or goats milk) Cancer thrives in a body that is acidic.
* Bread - white bread is also acid and mucus forming. It is also more difficult to pass through the colon and gives rise to constipation.
Sugar the #1 food additive. Sugar is in most of all the products that you buy.
* Sodas (regular or diet)- are extremely high in sugar or artificial sugar - 7 teaspoons per can. Most people drink over 35 gallons per year. Sugar is a body poison and leads to many disease - diabetes, obesity, tooth decay and osteoarthirtis and so on.
* Sugar, also, depletes your B-vitamins and calcium and magnesium from your bones and teeth.
* In addition, since sodas are in aluminum cans, aluminum can go into the soda because most sodas contain phosphoric acid. Aluminum has been associated with senility and Alzheimer disease.
* Calcium is also leached from your body to neutralize the phosphoric acid.(its healthier to drink juices of all kinds) There is just no way around it. Sodas suck health right out of your body.
* Regular salt (NaCl) - excessive salt intake is related to high blood pressure, edema, and imbalances in the minerals in your lymph liquid. Sodium, Na, in salt attracts water so the more sodium you eat that more water your body will hold. (use sea salt, it has 25% less sodium, use low salt soy sauce, and herbs to flavor your food)
* Most people eat too much salt - over 10,000 milligrams per day. We only need around 200-300 mg per day.
* Excess salt is also in involved with kidney problems, cardiovascular disease, stomach cancer, and excess sensitive to stress.
* Get your Sodium from eating vegetables that are high in sodium. When you get your salt from vegetables it is organic salt, which does not have the same effect in your body as inorganic salt from a shaker. You need a lot of organic salt or Na in your body. Your stomach is a Na organ. It needs organic salt, Na, to keep its lining from being eaten by the hydrochloric acid in your stomach - an ulcer.
* Foods high in organic sodium are apples, apricots, asparagus, greens, red cabbage, carrots, celery, dulse, egg yolks, figs, fish, raisins, prunes, and lentils.
For the next two weeks try adding the following foods to your eating habits.
* lecithin - is 30-40% choline which is used throughout your body. This is why you want to include it in your diet.
* choline is one of the main chemicals in our cell membrane.
* It is used in our brains to create the neurotransmitter acytlcholine which is required for thinking and memory. Consider lecithin brain food.
* It is used by the liver which helps to prevent a fatty liver. A fatty liver prevents you from losing weight around your belly.
* it helps to break up fats into tiny goblets so that they are easily digestible and will reduce your cholesterol.
* it helps to keep cholesterol from clinging to your artery walls.
* flax seed oil - is an essential oil, omega 3. This means your body does not make it and it is necessary for you to eat it so that you can live without illness or pain.
* it helps to detoxify the liver
* it stimulate the production of bile. Remember that bile helps to breakdown fat so that the liver can better metabolize it.
* stimulate the body to burn fat.
* apple juice and apples - are high in vitamin A, in Potassium and have other minerals that strengthen the blood. They contain malic and tartaric acids, which keep the liver healthy and promote good digestion. Apples help you to lose weight by providing fiber and keeping you regular.
* fiber - you need 30-35 grams of fiber every day. Most people only get up to 10-15 grams. Fiber is one foods that reduce your transient time in the colon. Fiber helps to keep your colon clean, reduce cholesterol, remove toxins from your body and eliminate constipation. There you have it. If you can accomplish these changes in one year, you will notice a big difference in the way you feel and the health that you have.
Rudy Silva is a natural nutritionist. He writes a newsletter called “Natural Remedies That work.” You can subscribe to his newsletter and read some of the back issues, which give you information of how to have better health. Read his latest newsletter at: http://www.natural-remedies-thatwork.com/nl-111.html
