tag:blogger.com,1999:blog-45597253192391301322024-03-05T20:52:40.993-08:00John Hall StudiosJohn Hall Studios, train where trainers practice what they teach. Semiprivate or personal training. A chicago based training studio that focuses on the well being of the clients through strength, core conditioning, flexibillity, cardio conditioninig, performance, longivity, and injury free movement. Teaching body awareness and postural alignment so the body can function as it is intended.John Hallhttp://www.blogger.com/profile/00627722780306011344noreply@blogger.comBlogger111125tag:blogger.com,1999:blog-4559725319239130132.post-5240886679962239462013-06-05T09:25:00.000-07:002013-06-05T09:25:03.407-07:00 Great Sources of Protein There are several great proteins available.
What is the big deal about protein?
There is tons of about the data benefits of protein, with many now saying that a consistent intake throughout the day whether you’re trying to lose fat or gain muscle is the way to go. I’d argue that protein timing, meaning the frequency of intake, trumps total protein intake.
Most people eat very little protein for breakfast and lunch, then load up at dinner. Instead, a better approach would be to spread that same total amount throughout the day.
The reason is protein helps fill you, it helps your muscles repair and recover from exercise, and quality proteins, like the great sources of protein listed below, provide the important amino acids we all need to function optimally.
That being said, here are the proteins:
Great Sources of Protein
Whole eggs. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQ2K0UqLp8Y_m-V6P5Odk6OnyaVaXC3ICG5y88z3N6FQxSMIouBP2hbILgudiNljr3t5IpuonimP5otM8AnW73ewglFCxlWjGIGI7-X-SK9B7lytYPcfElJYZpAG07Bpc1a4jLQ4Pu6Wm8/s1600/050114_rfoster_mp_dt_food_eggs5.jpg" imageanchor="1" ><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQ2K0UqLp8Y_m-V6P5Odk6OnyaVaXC3ICG5y88z3N6FQxSMIouBP2hbILgudiNljr3t5IpuonimP5otM8AnW73ewglFCxlWjGIGI7-X-SK9B7lytYPcfElJYZpAG07Bpc1a4jLQ4Pu6Wm8/s320/050114_rfoster_mp_dt_food_eggs5.jpg" /></a>While these are in no particular order, if there was a #1, whole eggs could arguably top the list. It’s hard to find a comparable source of high quality protein. And whole eggs is key – while the whites do have some protein, too, you get even more in the yolk, along with a plethora of other great nutrients. Therefore, I put my recommendation in for whole Eggs as the best protein source.
Wild salmon. Wild salmon is loaded with protein. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgr0oS1b_4gddDoMPXsGTtm2xQrbAgDY5mHvDtMjFV_59f1El9jTeD6UzOot6U-KwiBXAsaUzaWAl2-EWmEV25vmC5hmsdSB-eqv6-4gh9OtOmp5ChKUmq3LjMoH1hTH3mYWVhmZVdI-gb4/s1600/images.jpeg" imageanchor="1" ><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgr0oS1b_4gddDoMPXsGTtm2xQrbAgDY5mHvDtMjFV_59f1El9jTeD6UzOot6U-KwiBXAsaUzaWAl2-EWmEV25vmC5hmsdSB-eqv6-4gh9OtOmp5ChKUmq3LjMoH1hTH3mYWVhmZVdI-gb4/s320/images.jpeg" /></a> With around 7 grams per ounce, it’s certainly something to include on the weekly menu. It’s also loaded with great for you omega-3 fats, which are one of the most important nutrients you should eat more of. With animal based proteins, the less legs the better — which means fish are at the top of the list.
Cottage cheese.<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIL0vjGAQ4DCG5qpH6M9rAl68Eu4Fy8XBVkS3OI0fVQY8NCItc8caN4ptx1NO2ajch-BDxQyj9BnTdFIeFAJf2Hz5CgV7vfrM1KCqCNfzqsbqvCpJdR4zXNFedufnElxVruOP93k4XlPnM/s1600/images-1.jpeg" imageanchor="1" ><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIL0vjGAQ4DCG5qpH6M9rAl68Eu4Fy8XBVkS3OI0fVQY8NCItc8caN4ptx1NO2ajch-BDxQyj9BnTdFIeFAJf2Hz5CgV7vfrM1KCqCNfzqsbqvCpJdR4zXNFedufnElxVruOP93k4XlPnM/s320/images-1.jpeg" /></a> This is one of my favorites! It is protein packed (16 grams for just 1/2 cup). Instead of always doing the basic cottage cheese and fruit, become creative with what you put in your cottage cheese. Here is an example; a couple spoonfuls on a Wasa crisp, some cracked black pepper and chopped jalapeno. Pretty amazing! It’s a perfect snack … and if you can’t get over the texture, try blending it in a smoothie or just blending it with a little fruit.
Beef. It’s hard to knock the quality protein in beef, even though I'm not a big meat eater. It’s loaded with quality amino acids (building blocks of protein), zinc, iron, magnesium and plenty of other important nutrients. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5A1Qk1KNFfCD_tT1Y1ppW8GyKQbMGmfvr-py3PT_VM6oppQaEajBQpXGcKZ3H1JoYq_O8HA7zVc-0Jg4hhsycifkggYmS9755zFs0cT8aRtJvTN9pQZX_6dSwvdRvduhmLZIXQpxkhsl5/s1600/images-2.jpeg" imageanchor="1" ><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5A1Qk1KNFfCD_tT1Y1ppW8GyKQbMGmfvr-py3PT_VM6oppQaEajBQpXGcKZ3H1JoYq_O8HA7zVc-0Jg4hhsycifkggYmS9755zFs0cT8aRtJvTN9pQZX_6dSwvdRvduhmLZIXQpxkhsl5/s320/images-2.jpeg" /></a>Stick with some of the leaner cuts like eye of round roast or steak, sirloin tip side steak, sirloin steak, or flank steaks. And it doesn’t have to just be a steak or a burger, try making fajitas with beef or top a salad with sliced flank.
Greek yogurt. At around 16 grams per cup, this is a no brainer. With double the protein of “regular” yogurt and half the sugar, it’s a great choice for a snack or even a meal when you mix something with a bit of substance — nuts, fruit, etc.<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZkVVJI3DLYHkJe3E1BzN39Afs9OfLl89fbTmE9PkPgsgEhuHnBJuvz6DFSSeeS2o7GAPBMOkXJmhOPriHj5kr969Hu0I5DrzusyVfcPrPjmMapYJ2baAsDKmvOHvOfsimhVzY-ldkQ3gI/s1600/images-3.jpeg" imageanchor="1" ><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZkVVJI3DLYHkJe3E1BzN39Afs9OfLl89fbTmE9PkPgsgEhuHnBJuvz6DFSSeeS2o7GAPBMOkXJmhOPriHj5kr969Hu0I5DrzusyVfcPrPjmMapYJ2baAsDKmvOHvOfsimhVzY-ldkQ3gI/s320/images-3.jpeg" /></a>
Sardines. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4PoPxYsa0Fwe5QJWqi6u8LmASQ2WImw-_ZOtra3csGVQkzglRYb7ub7Ewjw9Z-KD7tEC78aRI_29RH6GJrskpd3GZOYcPgH_q08N2CH_G1xS5EsBUJcia37k2805LDfeEw_W0Nbi7ENfd/s1600/images-4.jpeg" imageanchor="1" ><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4PoPxYsa0Fwe5QJWqi6u8LmASQ2WImw-_ZOtra3csGVQkzglRYb7ub7Ewjw9Z-KD7tEC78aRI_29RH6GJrskpd3GZOYcPgH_q08N2CH_G1xS5EsBUJcia37k2805LDfeEw_W0Nbi7ENfd/s320/images-4.jpeg" /></a>They’re loaded with protein, but also omega-3 fats and vitamin D, yet low in contaminants that permeate the majority our seafood today.
Whey protein. Whey protein is loaded with amino acids, particularly some key aminos called branched chain amino acids, that may specifically aid in recovery and muscle repair. Making a smoothie with a little fruit, maybe some veggies and a handful of nuts is a fantastic meal or snack. It’s quick. It’s easy. It’s convenient. And at around $2-$3 per 20 grams of protein, it’s high on the list of the best protein sources.
Poultry (chicken, turkey, etc). <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1eR5lOSCEq5qjmP9_SvdLJWUXVXz5RbgQOs-dcDsInNps0VPyEeXGImfjZ5pE7UdOYcngdOZ17so8zEezk1Xkz3cFGYY3OiP2D52fI0te0kfoRJrhz3wnyEg5ej1wHfm16RduThOe1227/s1600/images-5.jpeg" imageanchor="1" ><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1eR5lOSCEq5qjmP9_SvdLJWUXVXz5RbgQOs-dcDsInNps0VPyEeXGImfjZ5pE7UdOYcngdOZ17so8zEezk1Xkz3cFGYY3OiP2D52fI0te0kfoRJrhz3wnyEg5ej1wHfm16RduThOe1227/s320/images-5.jpeg" /></a> Roasting a whole chicken at least once per week to have for dinner and the have a convenient, quality lunch option for the next day or two. Short on time? Pick up an already cooked rotisserie chicken from your local grocery store. This is a good option when pressed for time. Same with turkey — don’t just save this one for Thanksgiving Day.
Nuts. These aren’t the highest source of amino acids — in fact, they’re a bit limited. BUT, for convenience sake they made the list. They’re a perfect snack, portable and not perishable. That means you can forget about them in your desk, gym bag or locker and when you find them a month later, they’re still edible. They’re also a great source of of vitamins, minerals, healthy fats and fiber.
Quinoa. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3VVlG3AHOVhBPR4Qi9IMBFAiXXM75FHH3PzkfCFc668PjR2q_QLIK7f-qBlB2Y2kdR81p7zZtXAUfS-8rkwQBhgWo3WY9ikxNC-VHC1GUP4mdB9MjYOjQg5koYZ0yNOyikxfYvlDDA0lz/s1600/images-6.jpeg" imageanchor="1" ><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3VVlG3AHOVhBPR4Qi9IMBFAiXXM75FHH3PzkfCFc668PjR2q_QLIK7f-qBlB2Y2kdR81p7zZtXAUfS-8rkwQBhgWo3WY9ikxNC-VHC1GUP4mdB9MjYOjQg5koYZ0yNOyikxfYvlDDA0lz/s320/images-6.jpeg" /></a>Another vegetarian based protein, but my all time favorite. Unlike nuts, this one is a complete protein, meaning it has all the essential amino acids. I’d call this a “win win” for packing in a serious nutrients. I substitute this one for oatmeal quite often. In fact — cooked it in almond milk, added a handful of toasted almond, some fresh berries and raw honey. Provides you tons of energy to start the day!
John Hallhttp://www.blogger.com/profile/00627722780306011344noreply@blogger.com0tag:blogger.com,1999:blog-4559725319239130132.post-16099164301136262682013-04-30T07:06:00.000-07:002013-04-30T07:57:55.732-07:00Creating a Healthy Diet During and After Cancer TreatmentConsidering the fact that I just lost a very dear friend to cancer, I thought sharing this article by David Haas, the the Director of Awareness Programs for the <a href="http://http://www.mesothelioma.com">Mesothelioma Cancer Alliance</a> was appropriate. Please read.
My name is David Haas and I am the Director of Awareness Programs for the <a href="http://http://www.mesothelioma.com">Mesothelioma Cancer Alliance</a>. I have been fortunate enough to be given this opportunity to tell you all about some of the information I have learned while doing research on the benefits of eating healthy for cancer patients. Below I have highlighted some health tips below.
Not only is it important to stay as healthy as possible during and after cancer treatments, some patients may not realize that they require a completely different diet during this period. Many cancer treatments cause a wide array of side effects including major changes to their appetite and their body’s ability to digest food. For those that are wondering how to create a customized diet during their cancer treatment, here is a closer look at some of the best foods to keep one’s body as healthy as possible while it is undergoing the stresses of cancer and cancer treatments.
Whether it has been a lung cancer, leukemia, thyroid cancer, or <a href="http://http://www.mesothelioma.com/mesothelioma/diagnosis/">mesothelioma diagnosis</a>, many studies note that one of the most important meals to plan for is breakfast. The Cancer Research UK claims that <a href="http://http://www.cancerresearchuk.org/cancer-info/healthyliving/dietandhealthyeating/healthymealideas/">this meal is absolutely necessary in order to ward off some of the most common side effects of cancer treatment</a>. Many times, patients will experience a serious lack energy when undergoing these treatments and cancer puts an exceptional amount of strain on the body. As many calories as possible should be ingested including complex carbohydrates to provide energy. Fresh produce and whole grains should also be included in every breakfast.
Some of other common side effects of cancer and cancer treatments include diarrhea, constipation, dry mouth, appetite loss, sore mouth, nausea, and lactose intolerance. This means that all meal plans should be planned around any of the symptoms that the patient is currently experiencing. The key to this diet is to plan ahead as much as possible and not leave any meal up to chance. One’s refrigerator and cupboard should be filled with healthy snacks and easy meal options to reduce the chance of binging on unhealthy foods. Those undergoing treatment should also reduce their intake of alcohol, saturated fats, red meats, and dairy products.
No matter the meal, lean protein and produce should be the cornerstone. In order to bypass meat products, there are a number of healthy alternatives for consuming the appropriate amount of protein. This includes tofu, almond milk, coconut milk, quinoa, and various nuts and legumes. Another important consideration is to keep all food items as fresh as possible. This will maximize the nutrients in every single meal and make each ingredient count towards creating a healthy lifestyle.
A customized diet for those undergoing cancer treatment is indispensible. Cancer and cancer treatment is already difficult enough. There is no need for people to make it more difficult on him or her by not giving themselves a proper diet that includes things like complex carbohydrates and lean proteins. A diet can go a long way in helping to manage side effects of treatment, so nutrition should not be taken lightly.
To Your Health
John
John Hallhttp://www.blogger.com/profile/00627722780306011344noreply@blogger.com0tag:blogger.com,1999:blog-4559725319239130132.post-1104669066561793332012-10-16T14:24:00.000-07:002012-10-16T14:24:37.785-07:006 Tricks to Kick the Habit of Eating Junk Food Given our nation's exploding obesity and diabetes rates, means you very well could be a junk food junkie. The good news is that with a few tricks and a little hard work, you can keep those sugar monkeys off your backs under control.
Why we're hooked on Junk Food
It's safe to say that junk food addiction is a very real thing. Look at the ever-mounting scientific evidence, including a recent study out of Sweden showing that the hormone ghrelin, which activates the brain's reward system and increases appetite, reacts similarly to sugar and alcohol.
We also have 24-hour access to decadent foods. In the book The End of Overeating, Dr. David Kessler theorizes that manufacturers have, over the years, engineered the balance of fat, sugar, and salt in junk food to the point of making it irresistible. It's referred to as "conditioned hypereating."
How to control the addiction
A well-trained body goes a long way towards helping a slightly off-kilter mind. For example, forcing down a slice of Sara Lee® heaven, would physically make me sick. After years of clean eating, my digestive system has lost its ability to handle the toxic effects of a sugar spike like that, not to mention the preservatives and additives. Due to my disciplined nature I can limit myself to one or two bites.
If you're going to break a sugar habit, it's going to take time, patience, and willpower. Here's where to start.
1) Clean all the junk food out of your home. If it's not in your home during those times of craving, it's most likely you're going to leave the house to go get it.<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixSV6jLTNUguz-UOyvycbhiYM4SzAHDOHhx-JpAsC3sTXfP7n0NPvQRCImFcstN6sErXmLv9tSy9e_4vqz05I3TVAjkMegbTDVBpbHpWlISphddRlz3CxvnSoMAXANgejHwzpx4CrM6fbm/s1600/junk-food-bouquet.jpg" imageanchor="1" style="clear:left; float:left;margin-right:1em; margin-bottom:1em"><img border="0" height="200" width="187" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixSV6jLTNUguz-UOyvycbhiYM4SzAHDOHhx-JpAsC3sTXfP7n0NPvQRCImFcstN6sErXmLv9tSy9e_4vqz05I3TVAjkMegbTDVBpbHpWlISphddRlz3CxvnSoMAXANgejHwzpx4CrM6fbm/s200/junk-food-bouquet.jpg" /></a></div>
2) There's also "unconscious eating" to worry about—when you grab a bag of fried carbs while you're sitting in front of the TV and eat the whole bag for no reason. If you don't have access to the junk, the only bag you'll be able to grab for will be filled with baby carrots. If someone brings some junk over for a dinner party, enjoy it with them and dump the rest when they leave.
3) <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2Ymtf3hktDBA3-1pIekERSNc7sMFbrliunFAYxDtbqvXbvS_KZhKcY8ppNRTGmXPsudfRwLYtk0Z6DMHCb-5BGthVXgJatixoLkcI_H35ewNOgcW3XWNbjCzq29-pL9igVAVW-l2jHaTj/s1600/cheat-meal1.jpg" imageanchor="1" style="clear:left; float:left;margin-right:1em; margin-bottom:1em"><img border="0" height="132" width="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2Ymtf3hktDBA3-1pIekERSNc7sMFbrliunFAYxDtbqvXbvS_KZhKcY8ppNRTGmXPsudfRwLYtk0Z6DMHCb-5BGthVXgJatixoLkcI_H35ewNOgcW3XWNbjCzq29-pL9igVAVW-l2jHaTj/s200/cheat-meal1.jpg" /></a></div>
Use the 80/20 Rule, make 80% clean choices, relax with that other 20%. Just because your kitchen cupboard no longer looks like a movie theater concession stand doesn't mean you can't live it up sometimes. If most of your diet is super tight, you're doing great, so cut yourself some slack. Allow yourself one cheat day.
Knowing you have a cheat day to look forward to makes all the celery on the other days much more palatable.
Make a comforting ritual out of eating healthy. Unhealthy eating is often ritualistic—something comfortable and constant that you can depend on. You can learn to have a conscious, controlled, weekly moment of indulgence—but also you can learn to replace unhealthy rituals with healthy ones.
For example, instead of having a couple beers at night while watching TV, you can replaced it with a cup of herbal tea. It takes 21-days-to-form-a-habitso eventually a behavior pattern will be set. After a few weeks you will not miss beers. Then, after a few more weeks you will start craving the calming, peaceful feeling for your cup of tea. It has now become your nightly ritual.
4) <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdQVp1TKKs50HgseewAI-IUc1IKY4stnccIkukvDip4dUOLhHq3gzprkUqdZPzHPqc61aFZ-y1QrIY7LMAvRJfE85WyK9KlAFH6lBzbmSxEo543ln_e07c5XaPkK60_5sihcnkxloZGeyN/s1600/GoodSensePhoto.jpg" imageanchor="1" style="clear:left; float:left;margin-right:1em; margin-bottom:1em"><img border="0" height="148" width="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdQVp1TKKs50HgseewAI-IUc1IKY4stnccIkukvDip4dUOLhHq3gzprkUqdZPzHPqc61aFZ-y1QrIY7LMAvRJfE85WyK9KlAFH6lBzbmSxEo543ln_e07c5XaPkK60_5sihcnkxloZGeyN/s200/GoodSensePhoto.jpg" /></a></div>
Carry healthy foods with you at all times. If you carry a purse or a backpack, throw an apple or some raw nuts in there. In this Fast Food Nation, it's pretty easy to find yourself in situations where you're hungry and just have no choice but to buy a donut because that's the only thing you have access to.<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQ70Gc2yQ7YzpeyHBZKW-v5yppulbYIq8zuSdbSzcOKxfq1tYlxA-SKJIIov_U9qmzTGx2r77Mut44SHj5fq8HQQ5ZPGip9g-ZeP9xO_KjRnfcIfsEWlaVeoRl8UwhC92fqPbORsmbN8gC/s1600/stock-photo-fresh-fruits-and-nuts-on-white-background-18770518.jpg" imageanchor="1" style="clear:left; float:left;margin-right:1em; margin-bottom:1em"><img border="0" height="137" width="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQ70Gc2yQ7YzpeyHBZKW-v5yppulbYIq8zuSdbSzcOKxfq1tYlxA-SKJIIov_U9qmzTGx2r77Mut44SHj5fq8HQQ5ZPGip9g-ZeP9xO_KjRnfcIfsEWlaVeoRl8UwhC92fqPbORsmbN8gC/s200/stock-photo-fresh-fruits-and-nuts-on-white-background-18770518.jpg" /></a></div>
You don't have that excuse if there's a snack in your pack. Here are a few to consider:
Fresh fruit (Apples and oranges travel well!)
Dried fruit (It all travels well!)
Raw nuts
Whole-grain crackers
A Shakeology® packet <a href="http://www.MyShakeology.com/JohnHallStudios">www.MyShakeology.com/JohnHallStudios</a>
5)<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7hjFlDbAIYEaoMEpynL1fnZOTqzcqPOym-b18fM8QiUfJo5FFfDR44hD0BpJcd9kEsi6WdEZUTx55hh8ANzpoXyvmyOJnTtmDWs4E99rKC3uJmjn_cTFhgTlmHH5WcfjQDXeBjb6cKf-j/s1600/tropical-fruit-52.jpg" imageanchor="1" style="clear:left; float:left;margin-right:1em; margin-bottom:1em"><img border="0" height="134" width="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7hjFlDbAIYEaoMEpynL1fnZOTqzcqPOym-b18fM8QiUfJo5FFfDR44hD0BpJcd9kEsi6WdEZUTx55hh8ANzpoXyvmyOJnTtmDWs4E99rKC3uJmjn_cTFhgTlmHH5WcfjQDXeBjb6cKf-j/s200/tropical-fruit-52.jpg" /></a></div>
Discover new, yummy fruits and veggies. There's a lot of weird, healthy food out there. Sometimes, we avoid fresh produce because either we're either bored of the same old oranges or there's a stigma associated with particular produce. Buy fruits and veggies you don't recognize. If you don't know how to prepare it, do an internet search for "(produce name) + recipe." You might stumble on a new flavor that completely blows your mind.
6) Binge on healthy foods. Every once in the while, something emotional might trigger you, and you want to eat junk, hit the fridge and "pre-binge" on healthy foods, mainly raw veggies. Sooner or later, the ice cream or chips come out, but by that point, you're so full of broccoli or spinach that you're not physically capable of doing too much damage. Dysfunctional? Maybe, but a vast improvement over the alternative.<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrlAawvyY9OSOffNlCgrIblSK9yNsr8Iz-VVKvy98kURJu3WNJCzudubxkS-hik6_Bma_90wCjPg935dWII4QRfhegFr2KZWynbAKmJjnBmTozCk4M2ptF7CCittVUAG90WyzW2aZyXjtv/s1600/fresh-fruit-and-vegetables.jpg" imageanchor="1" style="clear:left; float:left;margin-right:1em; margin-bottom:1em"><img border="0" height="133" width="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrlAawvyY9OSOffNlCgrIblSK9yNsr8Iz-VVKvy98kURJu3WNJCzudubxkS-hik6_Bma_90wCjPg935dWII4QRfhegFr2KZWynbAKmJjnBmTozCk4M2ptF7CCittVUAG90WyzW2aZyXjtv/s200/fresh-fruit-and-vegetables.jpg" /></a></div>
Eating right gets much easier, but it's still a process. That said, the rewards are innumerable, so why don't you set down the pudding pop, grab a peach, start the journey to a healthy lifestyle.
John Hallhttp://www.blogger.com/profile/00627722780306011344noreply@blogger.com0tag:blogger.com,1999:blog-4559725319239130132.post-15825530581653459792012-08-20T14:39:00.000-07:002012-08-20T14:39:24.600-07:008 Ways to Prevent Muscle SorenessAre you super sore after a hard workout? Delayed-onset muscle soreness (DOMS) can make you feel the burn while your muscles recover and rebuild. But, if you take the necessary steps after your workout, you can go all out without paying for it later. Here are 8 easy ways to ease postworkout pain.
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHQ3LIM33PcHV_vgRID-TRsFIa40CIeWB5K4QptsKxHvVuhbXqBzpCVlI8zxuaQM59KZD2XYTQT7yErRWHoa9wFJhvBhZPKr9muurSn6xoo__vRASu2TN0wGRmHjybCGn6sxY3wTfZ3W96/s1600/SuperStock_4064R-551.jpg" imageanchor="1" style="clear:left; float:left;margin-right:1em; margin-bottom:1em"><img border="0" height="133" width="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHQ3LIM33PcHV_vgRID-TRsFIa40CIeWB5K4QptsKxHvVuhbXqBzpCVlI8zxuaQM59KZD2XYTQT7yErRWHoa9wFJhvBhZPKr9muurSn6xoo__vRASu2TN0wGRmHjybCGn6sxY3wTfZ3W96/s200/SuperStock_4064R-551.jpg" /></a></div>
1) Stretch. Stretching is your first line of defense after a good workout. "When you train, you contract the muscles, and the muscle fibers get shorter. Stretching the muscles allows them to lengthen which promotes mobility, and can lead to a more thorough recovery. While every fitness experts has their on theory on this strategy—one Australian study claimed that stretching had no impact on muscle soreness—it certainly won't hurt, especially if your flexibility is limited.
2)Nourish the body for rapid recovery. In a study on "nutrient timing," researchers found that a postworkout drink with between a 3:1 to 5:1 carb-to-protein ratio reduced muscle damage and improved recovery times[3]. A vigorous workout zaps blood sugar, as well as the glycogen stored in your muscles. Replenishing that supply within an hour of finishing your workout is your body's top priority. P90X® Results and Recovery Formula® which can be found on my website in the store at <a href="www.JohnHallStudios.com">www.JohnHallStudios.com</a> But in a pinch, a glass of chocolate milk will suffice. When the sugar from the drink is consumed the sugar increases your insulin levels which allow your red blood cells to open and transport the protein and sugars into your muscles to restore that supply, the protein piggybacks to jump-start the recovery process."
3) <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjonN-QiEvJb_NNSItD5JKTERhsQuNqgysWe0LhyphenhyphensViZu8vLkMRmMxKF43ppYeaqT3V3dNiVnZv1iB1tdXIyhf5qflHleketNhUpe7H_5i-6nIP1_BN78ObzsvDF7S5LckwU28vHINw0_Yr/s1600/ice-dreamstime-cite-300x197.jpeg" imageanchor="1" style="clear:left; float:left;margin-right:1em; margin-bottom:1em"><img border="0" height="131" width="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjonN-QiEvJb_NNSItD5JKTERhsQuNqgysWe0LhyphenhyphensViZu8vLkMRmMxKF43ppYeaqT3V3dNiVnZv1iB1tdXIyhf5qflHleketNhUpe7H_5i-6nIP1_BN78ObzsvDF7S5LckwU28vHINw0_Yr/s200/ice-dreamstime-cite-300x197.jpeg" /></a></div>
Ice or Ice Bath. Immediately after a tough workout, icing your muscles reduces inflammation. "Inflammation is one of nature's defense mechanisms, it protects muscles that it perceives to be injured, which can immobilize you. When you keep inflammation down, that area is free to keep moving, and movement promotes healing.
4)Change your diet. "When your muscles are sore, inflammation is a major factor. To combat inflammation, add foods that are rich in omega-3s—such as salmon, free-range meat, flax, avocado, and walnuts to your diet.<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdGCMSBmfpnBgata7aEy_FZpgBB7TeQcnOK6-CC8NdEhdfI2ogeL67BPSYwQzjbriwaMbzDIY0IKOty-cObU8dJY_soWHk266k1OmOL6ZIj0SKUGC23nV7FrGHN4rbTNJODGSVlCJxeOOd/s1600/Omega-3.jpeg" imageanchor="1" style="clear:left; float:left;margin-right:1em; margin-bottom:1em"><img border="0" height="200" width="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdGCMSBmfpnBgata7aEy_FZpgBB7TeQcnOK6-CC8NdEhdfI2ogeL67BPSYwQzjbriwaMbzDIY0IKOty-cObU8dJY_soWHk266k1OmOL6ZIj0SKUGC23nV7FrGHN4rbTNJODGSVlCJxeOOd/s200/Omega-3.jpeg" /></a></div>
The natural anti-inflammatory properties of these foods can help reduce the soreness after overexertion. Amino acid supplements can also be used to help with muscle recovery after a high-intensity workout.
5)Massage your sore spots. One type of massage that's gaining popularity is myofascial release, which targets the connective tissue covering the muscles.<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgn-LrdjPnPf4h2k7oR3Qox6KeQkAyOFEcbU1wSCImiDLGBGR0_7lW9J31Bs80r1TAd5ccpvev3kW02PTjx9k-1BpvJfIef5t3CHIy11icm3SXoj5hv5DqahTLhmpZ6wiypQFbM_OjLXt93/s1600/Foam_Roller.jpeg" imageanchor="1" style="clear:left; float:left;margin-right:1em; margin-bottom:1em"><img border="0" height="167" width="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgn-LrdjPnPf4h2k7oR3Qox6KeQkAyOFEcbU1wSCImiDLGBGR0_7lW9J31Bs80r1TAd5ccpvev3kW02PTjx9k-1BpvJfIef5t3CHIy11icm3SXoj5hv5DqahTLhmpZ6wiypQFbM_OjLXt93/s200/Foam_Roller.jpeg" /></a></div>
You can hit these areas yourself using a foam roller—put the roller on the floor, use your body weight to apply pressure, and roll to the sore areas and hold in any sensitive are for about 30 seconds. For a more detailed tutorial on foam rolling, check out the Beachbody Tai Cheng® program located in my store at <a href="www.JohnHallStudios.com">www.JohnHallStudios.com</a>
6)Get heated. Heat increases circulation especially wet heat. Focused heat in a jacuzzi, where you can hit areas like joints that don't normally get a lot of circulation. Just don't jump in the hot tub immediately after a workout, because the heat will increase inflammation, and the jets can pound your already-damaged muscles.
7)Move it. Don't be tempted to plant yourself on the couch because it will only result in more muscle soreness and stiffness. Circulation promotes healing, so it helps to get your heart pumping—just don't overdo it. "Active recovery" is low-intensity exercise that gets your blood flowing without taxing your muscles. What qualifies as low-intensity? A gentle yoga class, going for a walk or a easy bike ride are good options.<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjykQelWVS-wr0UOp3kl5Sx0hnNfToBwRiEU7NdM1FDC3pz_MIxw0OedMWSh7xhb6AIASGZhvL7pX4f5VXO9TfSsZXIgg0PN5lBhtqhjMHZFh-Jx9cqqr23GPjTc8rB8N0g1EM40QYtdsWa/s1600/Family-Biking.jpeg" imageanchor="1" style="clear:left; float:left;margin-right:1em; margin-bottom:1em"><img border="0" height="200" width="170" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjykQelWVS-wr0UOp3kl5Sx0hnNfToBwRiEU7NdM1FDC3pz_MIxw0OedMWSh7xhb6AIASGZhvL7pX4f5VXO9TfSsZXIgg0PN5lBhtqhjMHZFh-Jx9cqqr23GPjTc8rB8N0g1EM40QYtdsWa/s200/Family-Biking.jpeg" /></a></div>
8)Pop a painkiller—if you must. Nonsteroidal anti-inflammatory drugs like ibuprofen can relieve pain, but many experts aren't sure if they're worth the risk. There are some cautions that NSAIDs can cause nasty side effects and accelerate muscle breakdown. "The only time they might help is if you're in so much pain that you can't do low-level exercise. In that case, meds might help, but be careful not to overdo it—because if you're not feeling pain, you may push too hard and cause an injury.
To Your Health,
John
John Hallhttp://www.blogger.com/profile/00627722780306011344noreply@blogger.com0tag:blogger.com,1999:blog-4559725319239130132.post-5968459464904161852012-07-03T13:22:00.001-07:002012-07-03T13:22:46.117-07:00Fun Ways to Prepare Extra Fruits and VeggiesSo every mixing bowl in your kitchen is full of vegetables from a great crop this year in the garden, or one one of your friends dropped by with some extra produce that they picked up from the market, or maybe your next door neighbor who has a green thumb shows up at your door wanting to share their garden goodies.
It's easy for fruits and veggies to be in excess in the summertime. Here are some ideas for making yummy things out of the extra produce laying around the house before it rots.
Excess of Tomatoes
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdzVoz9OfdAQWiFeN3fo3lFoVgvR90O5N7zbbmUotNk0K_vj53Z5Zulnpuh9WltXq2do7MWyDEYBkApQxtQvYbYKMrvZMH_y_cbPRekXl19qFEeWtASBp6JZmucskzXCCHQ5DijCcH_mQH/s1600/tomatoes-singing-growing.jpg" imageanchor="1" style="clear:left; float:left;margin-right:1em; margin-bottom:1em"><img border="0" height="134" width="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdzVoz9OfdAQWiFeN3fo3lFoVgvR90O5N7zbbmUotNk0K_vj53Z5Zulnpuh9WltXq2do7MWyDEYBkApQxtQvYbYKMrvZMH_y_cbPRekXl19qFEeWtASBp6JZmucskzXCCHQ5DijCcH_mQH/s200/tomatoes-singing-growing.jpg" /></a></div>
Make tomato sauce. Fill your blender 3/4 full of cored, quartered tomatoes—should be about a half dozen or so. Throw in a few cloves of garlic, a generous handful of basil leaves, and a small onion or a small bunch of green onions or scallions. Salt and pepper to taste, and blend with a little bit of olive oil, tasting and adding up to 1/2 cup to get a smooth but not oily consistency. When you stir this into fresh, hot pasta, the sauce will warm up just enough.<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj90hPvky9-TwbllpSV065va9KIRdJBNg6vcTFPnFRS3zEdXZ1h9voKwY8OM7n62F5h8K2W5nlHLFUs7QkvrmbSL_04QAx4Wf2t5CdsELlqMDRKRMDD6eFXCXNl603yEyiMkuzwQ_WkeK26/s1600/TomatoSauce.jpg" imageanchor="1" style="clear:left; float:left;margin-right:1em; margin-bottom:1em"><img border="0" height="150" width="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj90hPvky9-TwbllpSV065va9KIRdJBNg6vcTFPnFRS3zEdXZ1h9voKwY8OM7n62F5h8K2W5nlHLFUs7QkvrmbSL_04QAx4Wf2t5CdsELlqMDRKRMDD6eFXCXNl603yEyiMkuzwQ_WkeK26/s200/TomatoSauce.jpg" /></a></div>
Roasted tomatoes. Slice tomatoes in half or in big chunks. Arrange on one or more baking sheets. Add big handfuls of basil, cilantro, or spring onions, drizzle with olive oil, and sprinkle with salt and pepper. Roast until tomatoes are wrinkly and soft, and herbs are completely wilted and disintegrating. Put into a bowl, and be sure to scrape all the oil and bits of herb off of the baking pan. Makes a great pasta sauce, bruschetta topping, or chunky topping for chicken, fish, or another cooked vegetable.
Tomato salad. Mix a variety of colors and types of tomatoes, throw in some herbs, and add a simple oil and vinegar dressing and a bit of salt and freshly ground pepper. Just because it's salad doesn't mean it has to have lettuce in it.
Tomato sauce. Yes, it's obvious, but this is the gold standard method for using a whole lot of tomatoes at once. Plus, tomato sauce freezes really well.
A Surplus of Summer Squash
Grilled squash. Pull out the grill and cut thick slices of squash lengthwise and roast on the grill.<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrcq2eeqsr_QYckrH-Qsm2dssFKTG2AbHYUsTInauiBBv_M2pTkdmXqQGoMn3iF6EIwOutb23RsPOshlY8ZKbz-lK-uacG9ph0D3RG0WaAHHUN3GsflLcmrxuXig5w_mn6d1DO6tSnHvaG/s1600/grilled+squash1.jpg" imageanchor="1" style="clear:left; float:left;margin-right:1em; margin-bottom:1em"><img border="0" height="150" width="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrcq2eeqsr_QYckrH-Qsm2dssFKTG2AbHYUsTInauiBBv_M2pTkdmXqQGoMn3iF6EIwOutb23RsPOshlY8ZKbz-lK-uacG9ph0D3RG0WaAHHUN3GsflLcmrxuXig5w_mn6d1DO6tSnHvaG/s200/grilled+squash1.jpg" /></a></div>
Summer squash bake. Slice or roughly chop a combination of summer squashes, enough to fill a baking dish. Add fresh herbs if you have them. Grate a layer of cheddar, jack, or even mozzarella on top, and use your fingers to sift a little bit of the cheese down into the vegetables. Sprinkle whole-grain breadcrumbs on top if you wish. Bake in a 350-degree oven until the vegetables are soft and the cheese is beginning to brown. Cover with foil if the cheese or breadcrumbs are browning too quickly. If the finished dish is a bit watery (some summer squashes are more watery than others when cooked), just serve with a slotted spoon.
Grate and freeze. Use the zucchini to make fritters, zucchini bread, in frittatas, as a thickener for spaghetti sauce, or a filler in any kind of vegetable bake or casserole.
Over flowing with Basil
Pesto. Pesto. Pesto. You can use basil a few leaves at a time in Caprese salads or tomato sauce recipes. When you need to use up a lot of basil in at once, pesto is the way to go. Experiment with the many recipes out there—with or without cheese, with various kinds of nuts, with lots of olive oil or very little. Pesto stores beautifully in the fridge, in a tightly closed glass jar with a layer of olive oil covering it. Here are some great ways ho use pesto:<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyoeXbLrNdnECx9zb2Z9uD5NktDwKpibTbGhbZ1uYCEIxiz3j-gBqXh_lYu3QT1gmxqeYXsWQN35ZZtzckofl33gtutR32jLrcvQzQNzS6Ba_qfnD-usopKk6bsrPvyM2rtXZEt_VCH9fy/s1600/pesto_sauce_main.jpg" imageanchor="1" style="clear:left; float:left;margin-right:1em; margin-bottom:1em"><img border="0" height="150" width="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyoeXbLrNdnECx9zb2Z9uD5NktDwKpibTbGhbZ1uYCEIxiz3j-gBqXh_lYu3QT1gmxqeYXsWQN35ZZtzckofl33gtutR32jLrcvQzQNzS6Ba_qfnD-usopKk6bsrPvyM2rtXZEt_VCH9fy/s200/pesto_sauce_main.jpg" /></a></div>
Spread it on bruschetta.
Add it to green salads as a dressing.
Use it as a pasta sauce; this is great with cherry tomatoes tossed in.
Use it as a sandwich spread.
Top grilled or roasted chicken, fish, or vegetables with it.
A Abundance of Cucumbers
Raita. This Indian cucumber-yogurt condiment can be thick like a dip, or thin like a sauce, depending on the thickness of the yogurt you use. Thick or thin, whip some yogurt with a whisk to even out its consistency. Then stir it into to a bowl of chopped and (optionally) peeled cucumbers. Add more or less yogurt as you wish. Salt it to taste. If you want a spicy raita, add a seeded, finely chopped hot pepper.<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizv5vr5pM1zSgBilR8w4MfWsd53EzorRXLcTVhw1lzf3vTQlhduuEZdwjJ7rbHL09TlhdXnxDwTjYuHQmIT4pXcacAzdsLT9kVB5T74ZQ2OGzr-KLWfUbr6gNNan-FFLxyYir86iFtETNi/s1600/cucumber-raita7.jpg" imageanchor="1" style="clear:left; float:left;margin-right:1em; margin-bottom:1em"><img border="0" height="134" width="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizv5vr5pM1zSgBilR8w4MfWsd53EzorRXLcTVhw1lzf3vTQlhduuEZdwjJ7rbHL09TlhdXnxDwTjYuHQmIT4pXcacAzdsLT9kVB5T74ZQ2OGzr-KLWfUbr6gNNan-FFLxyYir86iFtETNi/s200/cucumber-raita7.jpg" /></a></div>
Cucumber water. Slice one or more cucumbers and add to a pitcher of water. Squeeze in a little lemon juice, and serve cold as a refreshing thirst quencher on a hot day.
Cucumber salad. This is a staple in the summer on most dinner tables. Thinly slice cucumbers, with a little bit of white vinegar over them, and salt. Some people also add a little sugar, but let's try to steer clear of the refined qualities of sugar. These are simple and delicious ideas, but don't put these leftovers in the fridge for next time, because as they marinated in the vinegar, and they lose their crispness.
A Big Bell Pepper Buildup<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVGgsmEQHyIiaNvAbeEtptLZyroeI7FIK4apf36AyPSN5jxPrGCxS9N4XmQRZ2smiiN7XHsPrfbv-Y6IWdBzkaixXQs2mHGvA0uWqxLw1B4KZCf5smYVPhn-UEW2SoIJ_SS05GwNnU8-Wp/s1600/Pepper-Mix.jpg" imageanchor="1" style="clear:left; float:left;margin-right:1em; margin-bottom:1em"><img border="0" height="150" width="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVGgsmEQHyIiaNvAbeEtptLZyroeI7FIK4apf36AyPSN5jxPrGCxS9N4XmQRZ2smiiN7XHsPrfbv-Y6IWdBzkaixXQs2mHGvA0uWqxLw1B4KZCf5smYVPhn-UEW2SoIJ_SS05GwNnU8-Wp/s200/Pepper-Mix.jpg" /></a></div>
Oven roast or grill. There are plenty of recipes that call for one or a few red or yellow bell peppers. But when you have a real bell pepper surplus, roasting them is the way to go. Take as many red and yellow bell peppers as you have and spread them on the grill, or on the top rack of the oven, set to broil. If you're using the oven, line the peppers up on the front edge of the rack, and put a baking sheet underneath them to catch drips. When the skin blackens, give them a quarter turn with a good pair of tongs, and repeat until the peppers are charred all the way around. Then remove from the oven or grill and let rest. The charred skin will peel easily off of the cooled peppers. Core and slice the now-soft roasted peppers, coat the strips with olive oil, and store in a tightly closed container. Use these in pasta and on sandwiches and bruschetta.
Too Much Eggplant
Many recipes call for the spongy eggplant to be fried in oil, but instead try roasting eggplant it's much healthier, and roasting on the grill imparts a rich, smoky flavor. In addition to the recipes below, try adding roasted eggplant to casseroles and veggie burgers.
Baba ghanoush. This Middle Eastern dip is often served alongside hummus, with pita bread. Slash one or more eggplants in several places and bake on a pan in a 425-degree oven until very soft. This can take an hour or more, depending on the size of the eggplants. Cool, then peel off the skin. Throw the soft interior into a food processor. For each eggplant, add 2 cloves of garlic, 1/4 cup of tahini, 2 tablespoons of olive oil, and the juice from one lemon. Blend just until incorporated, leaving the texture a little rough. Salt to taste. To serve, make a little well on the top of the baba ghanoush and pour some olive oil into the depression. Sprinkle parsley over the top. (Adapted from Vegetarian Cooking for Everyone by Deborah Madison.)<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsTYAJPyzo3-zoAIrVDNWNyfBe9fz357vrKQ0nugZdko1uohUfFSqSXBdbr63oul2GIL_aJnA-GrkHMHOBkf2lOsXpoKZfxQX7rbWsPMQBwpw19pEt3lsOImon1tXS-veZaCJDuseztvPs/s1600/Baba-Ghanoush.jpg" imageanchor="1" style="clear:left; float:left;margin-right:1em; margin-bottom:1em"><img border="0" height="165" width="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsTYAJPyzo3-zoAIrVDNWNyfBe9fz357vrKQ0nugZdko1uohUfFSqSXBdbr63oul2GIL_aJnA-GrkHMHOBkf2lOsXpoKZfxQX7rbWsPMQBwpw19pEt3lsOImon1tXS-veZaCJDuseztvPs/s200/Baba-Ghanoush.jpg" /></a></div>
Roasted eggplant salad. Roast eggplants as above, peel and roughly chop. Serve in a large salad bowl with toasted pine nuts or walnuts, lots of parsley, and mint. If you have too many tomatoes, chop and add a few of those. Dress with either a light vinaigrette or with a bit of whipped yogurt.
To Your Health,
JohnJohn Hallhttp://www.blogger.com/profile/00627722780306011344noreply@blogger.com0tag:blogger.com,1999:blog-4559725319239130132.post-31131751790078716632012-06-20T10:51:00.000-07:002012-06-20T10:51:07.433-07:005 Steps to a Great Summer BBQIf you're from a cold climate Summertime is what we look forward to for about three months out of the year. Living is easy, and their are lots of outdoor activities such as swimming, biking, fishing, jogging and sun bathing occupy your days. BBQs fill your nights. All of these activities require you to show your body, and you want to look amazing in those shorts or fitted T, so you need to be smart about how you do things this summer. After all, you didn't eat healthy and work out all year just to waste it on a few summer parties full of junk food, right?
A summer BBQ is a great time to show off what you learned during your transformation into fitness. By you hosting a healthy BBQ party you can inspire your friends to a healthy lifestyle. Here are some healthy, fun alternatives to your a keeping you slim and trim, instead of gaining those extra pounds.
1)<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgev3mARZ4xyi0NKU3UlfvBeGm9wYTTq54lOsNbxrlZ_fK3Gx-_eLVuMVu-0iOQPUPkOMuAEQcxtLl4_qpVZW60w1ak1Fz76AH4RDUJyy-7t_jySfUB2cAz2usNxdK9slq8x4iVirOR6aQ9/s1600/vegtraydip.jpg" imageanchor="1" style="clear:left; float:left;margin-right:1em; margin-bottom:1em"><img border="0" height="117" width="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgev3mARZ4xyi0NKU3UlfvBeGm9wYTTq54lOsNbxrlZ_fK3Gx-_eLVuMVu-0iOQPUPkOMuAEQcxtLl4_qpVZW60w1ak1Fz76AH4RDUJyy-7t_jySfUB2cAz2usNxdK9slq8x4iVirOR6aQ9/s200/vegtraydip.jpg" /></a>
Appetizers. These little beginners can be some the tastiest foods to sink your teeth into, but can have huge calories hidden in them. In fact, it's probably best to skip most of these at a typical BBQ. Look to serve veggie platters with a little pizzaz! This can be accomplished by adding some multi-colored, phytonutrient-rich veggies you don't typically find on a boring old platter.
Bell peppers. The brighter the pepper, the higher the concentration of antioxidants and vitamin C.
Asparagus. Raw asparagus fancies up your platter, and it happens to be a great source of protein, calcium, iron, and vitamins A and C.
Squash. Another vivaciously-colored and great-tasting veggie that you can sink your teeth into. They are also a great source of vitamins B1, B6, and C, folic acid, fiber, and potassium. Just like bell peppers, the richer the color, the richer the nutrients.
Broccolini. Sometimes mistakenly called baby broccoli. Everybody loves babies, right? When it comes to broccolini's nutritional value, yes. Baby broccoli has a nice deep green color and contains protein, potassium, folic acid, calcium, iron, fiber, and vitamins A and C.
Add some hummus to spice up to those veggies instead of the typical creamy dressings, and really make your friends rave. Your platter will be the talk of the town (or gym).
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_1mw8agqXSI6h4pG5rBy2mYZ8SlqmBNS4nEaVhvXwn-7rZTvCvSmurmKur-E63bL61MuqQ4BdBm8gnV_Cqtny3FlvoOGGw6FiQq_m_sxZUNMB1hAT4P84hNqpZqvtaRJ8eb19KFa36k8x/s1600/Fruit-Infusion-Natural-Fruit-Flavor-Pitcher.jpg" imageanchor="1" style="clear:left; float:left;margin-right:1em; margin-bottom:1em"><img border="0" height="126" width="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_1mw8agqXSI6h4pG5rBy2mYZ8SlqmBNS4nEaVhvXwn-7rZTvCvSmurmKur-E63bL61MuqQ4BdBm8gnV_Cqtny3FlvoOGGw6FiQq_m_sxZUNMB1hAT4P84hNqpZqvtaRJ8eb19KFa36k8x/s200/Fruit-Infusion-Natural-Fruit-Flavor-Pitcher.jpg" /></a>
2) Drinks. Of course you have beer on hand since beer and BBQs go hand in hand. It's not going to kill you to have a high quality craft brew or two, but that doesn't mean you need to host a frat party. Guests are going to bring drinks. Guests are going to drink alcohol. Providing lots of healthy alternatives will help to keep the calorie count down. Fill pitchers with a variety of iced herbal teas, and or plenty of water with slices of fruit or cucumber to encourage your guests to hydrate properly.
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmGh7h73isEn5-SHBNzk-hNvkWP2m_Aby1JJvNNF4TwlFaBqLvDHeBQSx28AvTMadwI5NUNbh6I2OfqYVYsuNgjBCRpoEypNS4WdVbRJtdl1epvsE2TVEWTFvO9kWHA3TQY4QeckqSk5mB/s1600/grilled-fish-finished-e1308966751477.jpg" imageanchor="1" style="clear:left; float:left;margin-right:1em; margin-bottom:1em"><img border="0" height="134" width="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmGh7h73isEn5-SHBNzk-hNvkWP2m_Aby1JJvNNF4TwlFaBqLvDHeBQSx28AvTMadwI5NUNbh6I2OfqYVYsuNgjBCRpoEypNS4WdVbRJtdl1epvsE2TVEWTFvO9kWHA3TQY4QeckqSk5mB/s200/grilled-fish-finished-e1308966751477.jpg" /></a>
3) Main course. Just think lean PROTEIN. (That veggie platter should have done you right for carbs.) Don't serve the typical hot dogs and hamburgers, be a little more creative. Your friends will love the fact that you have some great fresh fish on the grill. Here's a little trick. Choose a nice moist fish like mahi-mahi or salmon. Take a one-foot-by-one-foot square of aluminum foil and rub it with seasoning, lemon, and just a dash of olive oil. Place your fish in the foil, wrap it up (not too snug—give it a bit of room to breathe) and place it on the BBQ. Leave on the grill for 10 to 12 minutes and you have yourself a nice healthy meal. Fish is high in protein and an excellent source of omega-3 fatty acids.
4) Dessert. Summertime is the best time to introduce fun healthy desserts, since there is a plethora of yummy seasonal fruit on hand. Start by cutting a watermelon in half and scooping out all the contents.<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiI_lY9RfOUe3gKyaFuLHyMmBb7hBaKOFttk_TeijQVaP-FwG6ueABKDF1xgtN2KmEpbZzr-Iu-a2KbLoQjflckfricjbKuJZtYXTfLhB_X5ftKMHTRLvLGUHSDAG_RzpoB4OWrf3hkD-bW/s1600/watermelon.jpg" imageanchor="1" style="clear:left; float:left;margin-right:1em; margin-bottom:1em"><img border="0" height="200" width="133" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiI_lY9RfOUe3gKyaFuLHyMmBb7hBaKOFttk_TeijQVaP-FwG6ueABKDF1xgtN2KmEpbZzr-Iu-a2KbLoQjflckfricjbKuJZtYXTfLhB_X5ftKMHTRLvLGUHSDAG_RzpoB4OWrf3hkD-bW/s200/watermelon.jpg" /></a>
Then fill it with all types of fruit, like strawberries, blueberries, melon, bananas, peaches, plums, and kiwi. It is a super creative, fun summer dessert and fruit is high in fiber, low in calories, rich in vitamins, and contains no fat.
5) Entertainment. Most cookouts include a round of flag football, Frisbee®, or horseshoes.<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTHYKUeN4Oy5hs6O_JjNeRmwOfch8fbzgOVyL4A3OT0KT170owtwit2q0ibNmeTr8BQ4frhAf8Hw79hY3_1qftQlwJV2n0fR0RvnYvynKllo_w7LQCc82nyvRNNNqbAgoOMjN_W4T75_n1/s1600/dance.jpg" imageanchor="1" style="clear:left; float:left;margin-right:1em; margin-bottom:1em"><img border="0" height="200" width="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTHYKUeN4Oy5hs6O_JjNeRmwOfch8fbzgOVyL4A3OT0KT170owtwit2q0ibNmeTr8BQ4frhAf8Hw79hY3_1qftQlwJV2n0fR0RvnYvynKllo_w7LQCc82nyvRNNNqbAgoOMjN_W4T75_n1/s200/dance.jpg" /></a>
But if you really want to be the talk of the neighborhood, why not finish the festivities with dancing? Jack the tunes, clear the floor, deck, or lawn, and make room for some. Everyone loves to dance, and your burning some of those calorie off while you're having fun with your guest.
The above blueprint won't promote the artery-hardening party we typically associate with BBQs. But it'll still be a heck of a good time, and you'll have some pretty happy guests knowing that they don't have to diet for the next week to make up for a fatty, sugary shindig. You can really influence others by showing them that a summer barbecue can be nice and healthy. There is no need to compromise your waistline for a good time.
To Your Health,
JohnJohn Hallhttp://www.blogger.com/profile/00627722780306011344noreply@blogger.com0tag:blogger.com,1999:blog-4559725319239130132.post-46494111183208795732012-06-07T06:30:00.000-07:002012-06-07T06:30:21.564-07:007 Ways to Boost Your Energy Without CaffeineThe middle of the day is when it usually hits you, somewhere between lunch and 6ish: that low-energy brain-deadness that makes you want to call it quits for the day. Since that's usually not an option, you reach for the next solution: the caffeine pick-me-up. Be it coffee or tea or a soda, many of us are in the habit of using caffeine to give us that boost during the laziest part of the day. Of course, some of us—and you know who you are—go one step further and combine refined sugar and caffeine. Nothing like a slushy sugary drink from your favorite coffee shop, or a candy bar from the vending machine. It's a very slippery slope.
But what if you don't want to be a caffeine addict? Maybe it's getting in the way of sleep later that night. Maybe you've done some research, weighed the pros and cons and decided caffeine just isn't your thing. How to break the cycle? Here are 7 healthy ways to pull yourself through an afternoon.
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjecUKZvi1g9dTPVv7o8cdWMEE5VlsjPoh_YGoJWkNQwIGlStoObt85NxHRkWfRIw-2ZXa_frt6a38nbH0MXBZrGO2eJa0rCzG4AOdQotQN764Oenl4XPPXNHx-X0SlmpjWE1HR1dMrZOBT/s1600/self_management_-_fit_woman_jumping_rope.jpg" imageanchor="1" style="clear:left; float:left;margin-right:1em; margin-bottom:1em"><img border="0" height="180" width="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjecUKZvi1g9dTPVv7o8cdWMEE5VlsjPoh_YGoJWkNQwIGlStoObt85NxHRkWfRIw-2ZXa_frt6a38nbH0MXBZrGO2eJa0rCzG4AOdQotQN764Oenl4XPPXNHx-X0SlmpjWE1HR1dMrZOBT/s200/self_management_-_fit_woman_jumping_rope.jpg" /></a>
1)Get 15 minutes of exercise. Researchers at the University of Georgia found overwhelming evidence that regular exercise plays a significant role in increasing energy levels and reducing fatigue. "A lot of times when people are fatigued, the last thing they want to do is exercise," said professor Patrick O'Connor, co-director of the UGA exercise psychology laboratory. "But if you're physically inactive and fatigued, being just a bit more active will help." Take a brisk walk, go for a quick run, do some Jumping Jacks. Walk up and down the office stairs for 15 minutes. Jump rope for 5 minutes, then walk. The more active you can be in these 15 minutes, the better you will feel and you will have a new found energy. Activity increases circulation, and circulation transports oxygen throughout the body, which in turn boosts our energy level.
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhv3Diqub7vvOwmTeGUXslaQ0-aNyqnjY0qIvm18KmXYTayM0CI383kRr_RicLEkTfa72QoOLYo5nZsh3J3bETiu2xWbSfwIqk_Es-80UK0GJGSM5hJTQXi84FQQUZfc08KA5EwI9P4C6vd/s1600/MeditationMan325.jpg" imageanchor="1" style="clear:left; float:left;margin-right:1em; margin-bottom:1em"><img border="0" height="200" width="170" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhv3Diqub7vvOwmTeGUXslaQ0-aNyqnjY0qIvm18KmXYTayM0CI383kRr_RicLEkTfa72QoOLYo5nZsh3J3bETiu2xWbSfwIqk_Es-80UK0GJGSM5hJTQXi84FQQUZfc08KA5EwI9P4C6vd/s200/MeditationMan325.jpg" /></a>
2)Meditation with deep breathing. Conscious breathing is, perhaps, the easiest way to energize your body and improve mental clarity, among many other benefits. Breathing deeply provides your body with the oxygen it needs to increase energy and alertness. Dr. Andrew Weil, who has written extensively on the restorative power of the breath, suggests "The Stimulating Breath" as an energy booster. (It's basically a mini-version of Kundalini yoga's "Breath of Fire.") Close your mouth, and breathe forcefully and rapidly in and out of your nose for 15 seconds, then breathe naturally. Alternately, you can sit up straight, on a ball if possible, roll your shoulders back and breathe deeply for 10 minutes, pausing on the inhale and then again on the exhale, as a way to simply become aware of your breath.
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVB2cavCWS-wlo0g1Z01Wr0K3qESLPz8d2O3N7qA1hcvQoHUoGNNY5fo8yxP5MxQ-6FEFYh4pRyRH60J838ntAAOg4HfyZrt3w8mMNwkbzwSdlPy-C3OOpfxSvXfz1CN9RdXzus_Ua4y-v/s1600/Health-benifits-of-almonds1.gif" imageanchor="1" style="clear:left; float:left;margin-right:1em; margin-bottom:1em"><img border="0" height="198" width="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVB2cavCWS-wlo0g1Z01Wr0K3qESLPz8d2O3N7qA1hcvQoHUoGNNY5fo8yxP5MxQ-6FEFYh4pRyRH60J838ntAAOg4HfyZrt3w8mMNwkbzwSdlPy-C3OOpfxSvXfz1CN9RdXzus_Ua4y-v/s200/Health-benifits-of-almonds1.gif" /></a>
3)Add almonds to your diet. Here's the amazing thing about almonds: they're rich in protein and they contain magnesium, a mineral that helps convert sugar into energy. Magnesium also helps with immune support, restful sleep, stress relief and heightens mood. The almond is considered a superfood because it's high in calcium and vitamin E with zero cholesterol. If you don't like almonds, try cashews, walnuts, or pecans. Nut butters are also a good way to mix up the textures, preferably unsalted. If almonds are too hard on your teeth, try soaking them in water overnight before you eat them. It softens them just enough.
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnL9tPkKdSa6tpmnTpBrAJwSpGtWunujZWxfujsZdZqyTJ765akIG6UDDMIPDc75Ubz8JJs3jVrWdWkTF-090kkXvoRlwcR4_gxHktYGdrLtnXeN3eWAF-qjCMbEYoTvZa3bitXbeb_O4M/s1600/girl_listening_to_music.jpg" imageanchor="1" style="clear:left; float:left;margin-right:1em; margin-bottom:1em"><img border="0" height="154" width="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnL9tPkKdSa6tpmnTpBrAJwSpGtWunujZWxfujsZdZqyTJ765akIG6UDDMIPDc75Ubz8JJs3jVrWdWkTF-090kkXvoRlwcR4_gxHktYGdrLtnXeN3eWAF-qjCMbEYoTvZa3bitXbeb_O4M/s200/girl_listening_to_music.jpg" /></a>
4)Jam your favorite tunes. Listening to your favorite upbeat song gets you pumped up and gives you a quick burst of energy, right? The music works on several physiological levels. One, music can raise your endorphin level. Endorphins are the biochemicals produced by our brains that both relieve pain and increase our sense of happiness. They're the same chemicals responsible for "the runner's high," the euphoric feeling you get after a great workout. Two, music boosts your energy level by increasing blood flow. Researchers at the University of Maryland School of Medicine in Baltimore concluded that listening to your favorite music has a measurably positive effect on your cardiovascular system by expanding the inner lining of your blood vessels, which increases circulation.
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRnHlbfVpgxjg6uMrs96dVWx0AZffr6CSrXkxpgOWcfE1o2QKXTVoWk2ob-HyZlJkFkQmf62tT5x_iavNTvFCtLOad-EIiXPZUnLUeOgjrIoORlnTB3baH5A9qi7JZ3u2KViaP59OHTucJ/s1600/sunbather_061609_m-425x282.jpg" imageanchor="1" style="clear:left; float:left;margin-right:1em; margin-bottom:1em"><img border="0" height="132" width="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRnHlbfVpgxjg6uMrs96dVWx0AZffr6CSrXkxpgOWcfE1o2QKXTVoWk2ob-HyZlJkFkQmf62tT5x_iavNTvFCtLOad-EIiXPZUnLUeOgjrIoORlnTB3baH5A9qi7JZ3u2KViaP59OHTucJ/s200/sunbather_061609_m-425x282.jpg" /></a>
5)Get some sun. Take a break and get out in the sunshine, even if it's only for 10 minutes. The sun is a great source of vitamin D, a nutrient that's essential for healthy bones and teeth, but research now suggests that vitamin D may help in preventing cancer, as well as regulating our moods, cognitive abilities, and energy levels. The sun also plays a huge role in our daily circadian rhythm, our body's natural 24-hour sleep/awake cycle. When this cycle is thrown out of balance, it often leads to sleep loss and stress.
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjO1tQR65mHbXcHa3Irt9poaB2V-oksrNPb9rkcnw7Nr9bkoUB7c_y-w6Lg8H4ckoKhEafeEDPw3WJjpjsP08aw6wtc6DDEVAYX3PcnefcOCyp5yJPDwPxAN5BbK1ENWyClJIK5CP8vFSq9/s1600/health-iq-how-to-manage-sleep-apnea-01-af.jpg" imageanchor="1" style="clear:left; float:left;margin-right:1em; margin-bottom:1em"><img border="0" height="122" width="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjO1tQR65mHbXcHa3Irt9poaB2V-oksrNPb9rkcnw7Nr9bkoUB7c_y-w6Lg8H4ckoKhEafeEDPw3WJjpjsP08aw6wtc6DDEVAYX3PcnefcOCyp5yJPDwPxAN5BbK1ENWyClJIK5CP8vFSq9/s200/health-iq-how-to-manage-sleep-apnea-01-af.jpg" /></a>
6)Take a power nap. Cornell psychology professor James Maas coined the term "power nap" in his 1997 book, Power Sleep. In it, he recommends the daytime nap as a healthy, even necessary activity—but only if you don't have trouble falling asleep at night. He also believes they are most effective when you take them at the same time every day, which is usually about 8 hours after you wake. Maas says 15 to 30 minutes is the optimal amount of time for a nap; any longer and you'll enter a deep sleep which can leave you feeling groggy. He also provides these nap tips:
Turn off the lights, close the door, and get rid of other distractions.
Lying down on a couch, or chair with your feet up, is ideal, but any position including head down on your desk will do.
Set an alarm, so you can nap worry-free.
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1T26G3BBK8kS0aBOzOpPihmBLEqD-RiIRWwwytlA3Y4l4wb3g6dOxFBlgFn14W5zGYBaz8JdCuG-vks56KRCVwovKSAcv4JeVY0hszHWu7kMMjAZ8dS6ENefk2cEMqjRTVGYOT3Flfe-Q/s1600/shower.jpg" imageanchor="1" style="clear:left; float:left;margin-right:1em; margin-bottom:1em"><img border="0" height="200" width="156" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1T26G3BBK8kS0aBOzOpPihmBLEqD-RiIRWwwytlA3Y4l4wb3g6dOxFBlgFn14W5zGYBaz8JdCuG-vks56KRCVwovKSAcv4JeVY0hszHWu7kMMjAZ8dS6ENefk2cEMqjRTVGYOT3Flfe-Q/s200/shower.jpg" /></a>
7)Take a cold shower. Commonly known as the Scottish shower, the idea is that alternating between hot and cold water improves cardiovascular circulation, which leads to feeling energized. Beyond youthful vigor, practitioners of the Scottish shower claim it keeps them younger-looking, too. In addition, researchers at the Virginia Commonwealth University School of Medicine found that short cold showers might even help relieve depression. It's simple: Spend four minutes in a hot shower, then slowly decrease the amount of hot water, until it's pure cold. Enjoy the chill for at least two minutes.
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEV0ouHsmvdYi85VE83nB28ELj5w7nOivA7CHL2LOyJX-Pu5EkOQlc8UO2ZjBUR77K7kFuy7sD_isPtDwe2Pk9uZzDe17V0eWmszinkC0NIQec445V0_EHG8AthZRsJIK3-pHrZXVhWyfB/s1600/caffeine_free_zone_card-p137888745043902036z85g9_400.jpg" imageanchor="1" style="clear:left; float:left;margin-right:1em; margin-bottom:1em"><img border="0" height="200" width="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEV0ouHsmvdYi85VE83nB28ELj5w7nOivA7CHL2LOyJX-Pu5EkOQlc8UO2ZjBUR77K7kFuy7sD_isPtDwe2Pk9uZzDe17V0eWmszinkC0NIQec445V0_EHG8AthZRsJIK3-pHrZXVhWyfB/s200/caffeine_free_zone_card-p137888745043902036z85g9_400.jpg" /></a>
If caffeine is your habit, it will take time and effort to replace it with other ways to invigorate yourself. But the first step is simply becoming aware of all the other effective options available to you. Welcome to your new, caffiene-free, energized, oxygen-rich world.
To Your Health,
JohnJohn Hallhttp://www.blogger.com/profile/00627722780306011344noreply@blogger.com0tag:blogger.com,1999:blog-4559725319239130132.post-7369852090973330162012-06-06T07:24:00.000-07:002012-06-06T07:24:10.692-07:003 Critically Important Fat Loss LessonsAccording to The US Department of Health and Human Services, 14% of adolescents in the United States are overweight. This figure has nearly tripled in the last 20 years.
The number of adolescents and teens that are being diagnosed with Type 2 Diabetes, high cholesterol and high blood pressure is rising in exponential proportions.
f you were to ask any overweight teenager, "What upsets you the most about your weight?" I assure you the answer will not have anything to do with the health implications mentioned above, but will be about the social criticizing, bullying and ridicule that they almost always receive by their, not so compassionate, peers.
Below I will share some important steps I feel will not only help your own fat loss efforts, but will encourage the loved ones in your life (children and adults included) to also establish a healthy lifestyle.
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBejd5cNbget9iuA5fUgYerMg-THiU6QS7pezmBWStWONvI-HTI08AG8QtdUGxZP7Ck9O_gYFS0PVV_W3_3QI7UtXlDcly_Jd-khFTvPtqAtn8N1i820bG8v3jb11MO5clr1zH6e9oF0tQ/s1600/healthy-food-blogs.jpg" imageanchor="1" style="clear:left; float:left;margin-right:1em; margin-bottom:1em"><img border="0" height="133" width="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBejd5cNbget9iuA5fUgYerMg-THiU6QS7pezmBWStWONvI-HTI08AG8QtdUGxZP7Ck9O_gYFS0PVV_W3_3QI7UtXlDcly_Jd-khFTvPtqAtn8N1i820bG8v3jb11MO5clr1zH6e9oF0tQ/s200/healthy-food-blogs.jpg" /></a>
1)Make healthy eating a family event. When you involve your children in every part of the food making process, they are excited to eat and share their creations. Start a small vegetable or herb garden with your family that you all take care of together. Where can you get your children or your family members more involved in food preparation? Even if it’s asking them to search the internet for new recipes they want to create, they’ll be excited to know that it was "their" recipe that is for dinner tonight.
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiW8QuhSHZ_4RQjeKkIFQhigPB_w1n1gQSZGxdFk60T2TYvurZMFjVhCw7h3EqNRZHHn_X3D_NtsoVz9vRU9Nr8OpvAfTlpXIB7EWae0erZ4dKGUe0tyWDvIcPklTbY6ls3dQUoWMGh_mTm/s1600/group+X.jpg" imageanchor="1" style="clear:left; float:left;margin-right:1em; margin-bottom:1em"><img border="0" height="104" width="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiW8QuhSHZ_4RQjeKkIFQhigPB_w1n1gQSZGxdFk60T2TYvurZMFjVhCw7h3EqNRZHHn_X3D_NtsoVz9vRU9Nr8OpvAfTlpXIB7EWae0erZ4dKGUe0tyWDvIcPklTbY6ls3dQUoWMGh_mTm/s200/group+X.jpg" /></a>
2)Make exercise about having fun. Kids are supposed to play and so are adults. Who likes boring gym equipment anyway? (I don’t!) You’ll not only get an incredible workout by finding a playful activity (sports, jump rope, playground, playing tag in the backyard), but you’ll also experience the mood lifting hormones that come along with fun play.
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLMAvNRBfAoltLDLMnf-OSdI1o9gAu8gUQgmk02lbVTd285RiWDYn3EX4lC5FD09Kt0ir98ttmTnx9V-JahvBZYDH6QkWnpDfgwajtNNn00qHS28T4pJKklJR91xrqwx6XXvHtc5dIemaq/s1600/finallyhealing-com_build-sugar-support-system.jpg" imageanchor="1" style="clear:left; float:left;margin-right:1em; margin-bottom:1em"><img border="0" height="146" width="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLMAvNRBfAoltLDLMnf-OSdI1o9gAu8gUQgmk02lbVTd285RiWDYn3EX4lC5FD09Kt0ir98ttmTnx9V-JahvBZYDH6QkWnpDfgwajtNNn00qHS28T4pJKklJR91xrqwx6XXvHtc5dIemaq/s200/finallyhealing-com_build-sugar-support-system.jpg" /></a>
3)Find your support system. There is a reason why there are support groups for drug addiction, alcoholics, and weight loss...because they work! It’s just too hard to make significant changes in our lives (especially when they’re challenging) without some cheerleaders on our side. The support system is a critical piece of the puzzle. With the wonderful support of family and community, it's much easier to stay on this healthy journey,especially when so many people are there to encourage you every day.John Hallhttp://www.blogger.com/profile/00627722780306011344noreply@blogger.com1tag:blogger.com,1999:blog-4559725319239130132.post-44635967920879186872012-06-01T08:17:00.000-07:002012-06-01T08:17:26.634-07:00Pecans Have It All<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWyNUDj65o17kuOuEPvZ2QnFdjvrioasaABBbd9yaogXw6XdYSVirhdOBDJ44v8y7rJVUO8frgXHOEh4WNRzoC0CrhKxBSeG7weK4Wz9piYqjNW4jnFunI7wn2rFehSsP0gAZsRZAjsNWV/s1600/PileOfPecans.jpg" imageanchor="1" style="clear:left; float:left;margin-right:1em; margin-bottom:1em"><img border="0" height="133" width="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWyNUDj65o17kuOuEPvZ2QnFdjvrioasaABBbd9yaogXw6XdYSVirhdOBDJ44v8y7rJVUO8frgXHOEh4WNRzoC0CrhKxBSeG7weK4Wz9piYqjNW4jnFunI7wn2rFehSsP0gAZsRZAjsNWV/s200/PileOfPecans.jpg" /></a></div>
Pecans have it all. Besides being one of the most elegant, versatile and rich-tasting nuts you can put on your plate, they offer up a package of health benefits that’s very impressive. In fact, the 2005 Dietary Guidelines from the U.S. Department of Agriculture recommend eating 4 to 5 servings of nuts each week.
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9xO9wqwYbg0lvaF2EDx9CfwVOgA9Kgt0kGWSDL-5gu11SJcUZG6MJxBp0fXw5TJT17ZAf3GyqJOMyASaExlzhNuBDV56I06fXGk3mT27ZdHhLbuMLze7JQOGGGCkZTZ6fAtzaMedyQUd0/s1600/cholesterol-medicine.jpg" imageanchor="1" style="clear:left; float:left;margin-right:1em; margin-bottom:1em"><img border="0" height="125" width="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9xO9wqwYbg0lvaF2EDx9CfwVOgA9Kgt0kGWSDL-5gu11SJcUZG6MJxBp0fXw5TJT17ZAf3GyqJOMyASaExlzhNuBDV56I06fXGk3mT27ZdHhLbuMLze7JQOGGGCkZTZ6fAtzaMedyQUd0/s200/cholesterol-medicine.jpg" /></a></div>
The Mayo Clinic conducted a study which found that all nuts are nutrient dense and naturally cholesterol free. Not only are nuts cholesterol free but, studies have suggested that eating pecans may help reduce LDL cholesterol levels, leading to a reduction in the risk of heart attacks and coronary artery disease. The serving size for nuts is about one ounce, which equals about 15 pecan halves. Pecans are a great staple for vegetarians, because one serving of pecans can take the place of the protein found in an ounce of meat.
Pecans are also a rich source of oleic acid, the same type of fatty acid found in olive oil. Researchers from Northwestern University in Chicago recently found in laboratory tests that oleic acid has the ability to suppress the activity of a gene in cells thought to trigger breast cancer. While this area of study is still in its early stages, the researchers say it could eventually translate into a recommendation to eat more foods rich in oleic acid, like pecans and olive oil.
Researchers from Loma Linda University in California and New Mexico State University in Las Cruces , New Mexico , have confirmed that when pecans are part of the daily diet, levels of “bad” cholesterol in the blood drop. Pecans get their cholesterol-lowering ability from both the type of fat they contain and the presence of beta-sitosterol, a natural cholesterol-lowering compound. Eating 1 ½ ounces of pecans a day, when its part of a heart-healthy diet, can reduce the risk of heart disease. Moreover, a study published in the June 2004 issue of the Journal of Agricultural and Food Chemistry found that pecans, hazelnuts, and walnuts contained the highest antioxidant levels of all nuts tested.
The same natural compound that gives pecans its cholesterol-lowering power, has also been shown to be effective in treating the symptoms of benign prostatic hyperplasia (BPH), a non-cancerous enlargement of the prostate gland in men. About two ounces of pecans provides a dose of beta-sitosterol found to be effective. In addition, a recent laboratory study from Purdue University found that gamma-tocopherol, the type of vitamin E found in pecans, has the ability to kill prostate cancer cells while leaving healthy cells alone. Last but not least, despite the widely held belief that “nuts are fattening,” several population studies have found that as nut consumption increased, body fat actually decreased.
To Your Health,
JohnJohn Hallhttp://www.blogger.com/profile/00627722780306011344noreply@blogger.com0tag:blogger.com,1999:blog-4559725319239130132.post-9796197310406248662012-05-25T10:57:00.001-07:002012-05-25T10:57:34.084-07:00Sunny Facts - Vitamin D And You<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi34EhfgMJwwYRTEGkFqYAXc7v9qsGWFW3ytlwMvoNqxzysQyy1rLx29paHus8Qpv_NXNtG8SAw7lzFudDtYwxs44KUiyzJKOTRurGH32JYgdV7z2TA8spR_yebCTDRJ5P5O8Bf6OkYqN2m/s1600/Vitamin+D.jpg" imageanchor="1" style="clear:left; float:left;margin-right:1em; margin-bottom:1em"><img border="0" height="182" width="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi34EhfgMJwwYRTEGkFqYAXc7v9qsGWFW3ytlwMvoNqxzysQyy1rLx29paHus8Qpv_NXNtG8SAw7lzFudDtYwxs44KUiyzJKOTRurGH32JYgdV7z2TA8spR_yebCTDRJ5P5O8Bf6OkYqN2m/s200/Vitamin+D.jpg" /></a></div>
A study by researchers at the University of California found that solar ultraviolet B (UVB) radiation can significantly reduce the risk of 16 different types of cancer by naturally stimulating the production of vitamin D in the skin. The study's authors are Cedric F. Garland, Dr. P.H., from the Department of Family and Preventive Medicine at the University of California, San Diego, and William B. Grant, Ph.D., director of the Sunlight, Nutrition and Health Research Center (SUNARC).
"Enhancing vitamin D status appears to be the single most important simple thing people can do to reduce their risk of cancer, apart from avoiding tobacco and moderation in the intake of alcohol," say Cedric Garland and William Grant.
It has been frequently reported that those who work outdoors have a reduced risk of developing melanoma. The reasons appear to be twofold:
• They develop a tan that blocks the penetration of ultraviolet radiation so it can't produce the free radicals that can lead to melanoma.
• They produce lots of vitamin D.
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgv6L-egOnRsC-0I4Cxljr8BP0hsmvdza1gTpm3gPeFbl5ulw8AQCTwC1f7Q9IoN4TMr_SUxHEXW-b7kgdrq5FPOHV2p-xBkieWFrocGIbaA5Nxj4gaEgiQUsGcEx9XYd9xknMcmFgEl_J9/s1600/sun.jpg" imageanchor="1" style="clear:left; float:left;margin-right:1em; margin-bottom:1em"><img border="0" height="200" width="193" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgv6L-egOnRsC-0I4Cxljr8BP0hsmvdza1gTpm3gPeFbl5ulw8AQCTwC1f7Q9IoN4TMr_SUxHEXW-b7kgdrq5FPOHV2p-xBkieWFrocGIbaA5Nxj4gaEgiQUsGcEx9XYd9xknMcmFgEl_J9/s200/sun.jpg" /></a></div>
The researchers recommend that people get their vitamin D from exposure to natural sunlight. Fair-skinned people who live in sunny regions of the country can produce about 1,500 IU of vitamin D in 20 minutes of exposure at noon if only 10 to 20 percent of their body is exposed -- such as chest, back and arms. People should try to expose more of their skin surface for a shorter amount of time, rather than stay in the sun longer with minimal skin exposure, the study says. Darker-skinned people may need up to four times as long to make the same amount of vitamin D as fair-skinned people.
The study recommends wearing hats to avoid prolonged sun exposure on more sensitive parts of the body, such as the face, and to keep moving when in the sun. Garland and Grant caution fair-skinned people to avoid over-exposure, since the skin produces sufficient vitamin D in just 20 minutes a day.
To Your Health,
John HallJohn Hallhttp://www.blogger.com/profile/00627722780306011344noreply@blogger.com0tag:blogger.com,1999:blog-4559725319239130132.post-73573447871007407592012-05-11T10:12:00.001-07:002012-05-11T10:12:40.955-07:0010 Simple Tips For Kicking Sugar Cravings<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhANMbIfsqIikgRzf_ZZPvWkgec1nj4GHKOcNSOvf4wQFABGTUk-AbNKlgXRH-8V9DLcSoPGNRo0H-BIb5empDZQu07rQKD-voZov6m17xlWafiXGVJ3vGfS4-UkOLHytNW3Ht98IbpdrsB/s1600/gty_food_addiction_dr_110404_wg.jpg" imageanchor="1" style="clear:left; float:left;margin-right:1em; margin-bottom:1em"><img border="0" height="112" width="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhANMbIfsqIikgRzf_ZZPvWkgec1nj4GHKOcNSOvf4wQFABGTUk-AbNKlgXRH-8V9DLcSoPGNRo0H-BIb5empDZQu07rQKD-voZov6m17xlWafiXGVJ3vGfS4-UkOLHytNW3Ht98IbpdrsB/s200/gty_food_addiction_dr_110404_wg.jpg" /></a></div>
1. Avoid Processed Junk Foods
You know from watching 'Hungry For Change' that sugar and processed foods can be as addictive as heroin. Eating sugar artificially stimulates a region of your brain called the nucleus accumbens, to produce dopamine, the pleasure neurotransmitter. Soon dopamine levels drop and we start to feel “flat”...or a bit “down”. We crave this pleasant, feel-good feeling again...so sugar leads to addiction.
2. Boost Your Serotonin
Serotonin, aka “the happiness hormone,” can be raised through a natural low glycemic diet, daily exercise and plenty of deep restful sleep. When you have sufficient serotonin, you are less likely to have cravings for sweets.
3. Satisfy Your Sweet Tooth With All Natural Stevia
The all-natural sweetener, stevia, has zero calories, does not raise blood sugar levels and is 300 times sweeter than sugar. If you have sugar cravings and want to satisfy your sweet tooth safely, stevia is your best bet. Stevia comes in a liquid and powder form from your local health food store.
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbO00bful0WqKPAgbp7yG4A6U8wDOpdoaGGEChc9mWHrtfd4JO0i0XH8IrYUBeXnTgkWVe7V9_teYwSJwFowRL8o05v2Dj5tFUWJy3vQschGenznYcw5tWBozjJYPs_nvLRSjhfO8i1Ywd/s1600/how-to-drink-water.jpg" imageanchor="1" style="clear:left; float:left;margin-right:1em; margin-bottom:1em"><img border="0" height="132" width="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbO00bful0WqKPAgbp7yG4A6U8wDOpdoaGGEChc9mWHrtfd4JO0i0XH8IrYUBeXnTgkWVe7V9_teYwSJwFowRL8o05v2Dj5tFUWJy3vQschGenznYcw5tWBozjJYPs_nvLRSjhfO8i1Ywd/s200/how-to-drink-water.jpg" /></a></div>
4. Drink Plenty of Water
You may sometimes think that your body is asking for sugar, when in fact it’s dehydrated and really craving water! Try this simple delicious cravings-buster lemonade: In 8 oz. of water, add the juice of ½ lemon and 5 drops of stevia. You could also try a warm cup of green tea, sweetened with stevia with your meals. This way your sweet taste is satisfied and you won’t want a dessert.
5. Keep Your Blood Sugar Stable
Eat several small, healthy meals throughout your day instead of three large portions to avoid dips in blood sugar. Your evening meal should be one of the preferred gluten-free grain-like seeds (quinoa, millet, buckwheat, amaranth). If you do this, your body will produce more serotonin, you’ll feel happier and you’ll sleep much better at night.
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3NeJlivGOZAzoqDs4ofkhQYk3B-sLRtZxTK2M_3tJVv2__YsQtlTnupDSsdQHm9PVaRLn7NgCAqFclmS_Ype9spUqfs4UO4qHTyODTu_lpUAO_zXc14R87LbJc1oxTX7yhBy7CJKL26gq/s1600/green-juice.jpg" imageanchor="1" style="clear:left; float:left;margin-right:1em; margin-bottom:1em"><img border="0" height="194" width="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3NeJlivGOZAzoqDs4ofkhQYk3B-sLRtZxTK2M_3tJVv2__YsQtlTnupDSsdQHm9PVaRLn7NgCAqFclmS_Ype9spUqfs4UO4qHTyODTu_lpUAO_zXc14R87LbJc1oxTX7yhBy7CJKL26gq/s200/green-juice.jpg" /></a></div>
6. Have Plenty of Greens
Loaded with nutrition greens help boost your energy and help reduce cravings for sugar and processed foods.Green juices are an amazing way to add life giving and detoxifying plant chlorophyll to your bloodstream. As Jason Vale says in 'Hungry For Change', "juicing is the ultimate fast food, it is a 15 minute nutrient express to health". Some of my favorite and simple green juice recipes include:
Green Juice Recipe Ideas:
- Celery, lemon and pear (or apple)
- Celery, cucumber, lemon (leave the skin on) and pear (or apple)
- Celery, cucumber, kale, lemon and pear (or apple)
- Celery, cucumber, lemon, parsley and pear (or apple)
I also like to stir whatever green powders I have on hand, try barley grass, wheatgrass, spirulina or chlorella powders.
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNjJ2twrt4CG1ZuJB8742OYBKWiMu0UKbRJ_RcqHkGPtvQLu-jeXqdHNTRUXh9gBKTXDyOjwk18leu_O7IRFE9WJSdLQcpf-i4XA_8Y24r19t7h_YL0xvrDGgVuRp4PdlXMw93g9PTpUui/s1600/seaweed_salad_570.jpg" imageanchor="1" style="clear:left; float:left;margin-right:1em; margin-bottom:1em"><img border="0" height="94" width="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNjJ2twrt4CG1ZuJB8742OYBKWiMu0UKbRJ_RcqHkGPtvQLu-jeXqdHNTRUXh9gBKTXDyOjwk18leu_O7IRFE9WJSdLQcpf-i4XA_8Y24r19t7h_YL0xvrDGgVuRp4PdlXMw93g9PTpUui/s200/seaweed_salad_570.jpg" /></a></div>
7. Eat More Sea Vegetables
Loaded with vitamins and minerals, seaweed or sea vegetables make for a a great addition to salads and meals! They are mineral-rich while eating anything with sugar immediately depletes minerals from your body. Sprinkle dulse flakes on your salad or an avocado. Add seaweed to your soups for a rich salty and mineral flavour. mmm...
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1_mO3BtMwxVTuTT8X-XoDHjETi00HpFDc5ftDdfYd9bzjwzEJJf6CmcNgeDq7abU3dHCLdUVUGOHRtORgZEAipysYr1HnF5cRwmcC411nMn8RAEOjoZzTZy6-G1giDKO7_q84maAT9zcO/s1600/kombucha.jpg" imageanchor="1" style="clear:left; float:left;margin-right:1em; margin-bottom:1em"><img border="0" height="132" width="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1_mO3BtMwxVTuTT8X-XoDHjETi00HpFDc5ftDdfYd9bzjwzEJJf6CmcNgeDq7abU3dHCLdUVUGOHRtORgZEAipysYr1HnF5cRwmcC411nMn8RAEOjoZzTZy6-G1giDKO7_q84maAT9zcO/s200/kombucha.jpg" /></a></div>
8. Eat and Drink More Fermented Foods and Drinks
Fermented foods and drinks can be one of the most important ways to reduce or even eliminate cravings for sugar. Try live fermented kefir, sauerkraut, kim-chi, kombucha tea, natural plain yoghurt, coconut kefir or any of your favourite fermented foods. You’ll be amazed at how the sour taste of fermented foods and drinks relieves the desire for sugar and processed foods.
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8-W8hpbozOkn2PBWeQHUH4qEskYA3b13k4MP1Y4yJqq3qpZbSQZ7Ng88jKno1NFihGe8-A4WbT0Sug4agMz6f-dEXSSphPA9zeVFTtfxmggxbDSmmkCu8RqsQDqyD-v2hN8IREoLCtmRh/s1600/Meditation.jpg" imageanchor="1" style="clear:left; float:left;margin-right:1em; margin-bottom:1em"><img border="0" height="132" width="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8-W8hpbozOkn2PBWeQHUH4qEskYA3b13k4MP1Y4yJqq3qpZbSQZ7Ng88jKno1NFihGe8-A4WbT0Sug4agMz6f-dEXSSphPA9zeVFTtfxmggxbDSmmkCu8RqsQDqyD-v2hN8IREoLCtmRh/s200/Meditation.jpg" /></a></div>
9. Learn Meditation & Stress Reduction Techniques
Meditation can help ward off cravings by helping reduce stress. Stress creates the hormone cortisol, which increases your blood sugar. This is a vicious cycle that damages your adrenals and creates sugar cravings. Try a yoga or meditation class before or after work to calm your body and mind.
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDXWTI_Pmh2nEeoMZKdwXfpB49SfsjmVooXVCGxLsY-EYyzfL12ed3d0LC9yONSzwU1bZvWdxuj__7aFpfGDeoKxouumb5J86MQ7GwRpufsAxEeL8MbOirRU61DnrwtmNQIM0-VklIzO73/s1600/eftlogo2.gif" imageanchor="1" style="clear:left; float:left;margin-right:1em; margin-bottom:1em"><img border="0" height="160" width="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDXWTI_Pmh2nEeoMZKdwXfpB49SfsjmVooXVCGxLsY-EYyzfL12ed3d0LC9yONSzwU1bZvWdxuj__7aFpfGDeoKxouumb5J86MQ7GwRpufsAxEeL8MbOirRU61DnrwtmNQIM0-VklIzO73/s200/eftlogo2.gif" /></a></div>
10. Try EFT (Emotional Freedom Technique)
If you’re looking to shift the desire for sugar, lose weight, stop a habit of binging or eliminate any addiction, you owe it to yourself to learn about EFT. EFT is an easy tool that anyone can learn in minutes. You simply tap on emotional acupressure points on your body while repeating key statements that help shift your body, mind and habits.
To Your Health,
JJohn Hallhttp://www.blogger.com/profile/00627722780306011344noreply@blogger.com0tag:blogger.com,1999:blog-4559725319239130132.post-82311618992538455542012-04-27T10:21:00.000-07:002012-04-27T10:21:04.302-07:00Scale Addiction<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNUe7y9-9fAtjnhrys-Ub23jao8Fd5vyruH8_O5pa1q99UoerUAbn6Jgn0mMEDIaaBFFADPTygY2tTOrt5DzWXOfFLPmU-TX0diHvUJibs1YibdgMrDeO-ddaG85bNCevd38w7NFhGXN6o/s1600/cartoon-weightlosscry.gif" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="169" width="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNUe7y9-9fAtjnhrys-Ub23jao8Fd5vyruH8_O5pa1q99UoerUAbn6Jgn0mMEDIaaBFFADPTygY2tTOrt5DzWXOfFLPmU-TX0diHvUJibs1YibdgMrDeO-ddaG85bNCevd38w7NFhGXN6o/s200/cartoon-weightlosscry.gif" /></a></div>
Weight loss. Two words feared in the female language. From the day they are born, females hear their mom’s, aunts, sisters, friends, neighbors and Barbie on TV talking about it. They learn that the term weight loss to a woman is synonymous to ‘libido’ is to a man. So why?
For the past 40 years, Americans have been taught to focus on a silly little dial with numbers (or an LED screen). And that these numbers define their self- worth, their progress, their true inner core of being a woman. The more weight you lose…the better you are doing. The less you lose…you are lazy, or worse, just destined to be overweight.
Marketers have learned this is the main selling point in peddling their products.
“Lose 10lbs in 10 days on the _______________(fill in the blank) new overnight miracle cure”
What’s interesting about this whole concept in weight loss is that America and the UK are the only countries who really focus on weight loss. Don’t believe me? Try buying a ‘weight loss’ scale in Japan, Norway or Columbia. This concept of ‘weight loss’ is foreign (pun intended).
So where did the whole ‘weight loss’ thing begin? No one is sure but it’s my belief that it begun around 1950-1960 when doctors began setting up offices where they would measure their customers height and weight. Then once a year, the client would come in and the customer’s weight was taken again. Naturally,if they lost weight, their health had improved. If they gained weight, their health likely suffered. So when the doctors began seeing this correlation, they realized that losing weight was healthy and gaining weight was not. With the influx of media channels (TV, radio, print), saavy marketing companies began using this whole weight loss correlation as a way to market good health. Today, it’s marketed as get happy, feel sexy, regain your confidence or turn his head again.
So what’s the rub with ‘weight loss’?
Well….we believe that weight loss as a long term indicator is a great measurement of progress. Weighing yourself once a month or every two months helps keep you accountable.
Scale addiction…
Most people we deal with have become addicted to the scale. They get up at 8am, weigh themselves. They go and pee…they weigh. They eat, they weigh. They workout, they weigh. They pee again, they weigh. By the end of the 3rd day of their new miracle cure diet, they have weighed themselves 50 times and they finally give up out of frustration. They’re amazed that their friend Betty lost 10lbs in 1 day on this diet so therefore they believe the problem lies with them.
On a short term basis, weight loss is deceiving and ultimately defeating. It’s a worthless tool that will drive you crazy. My simple recommendation, don’t do it. I believe in focusing on routines. These routines become habit. Habit becomes lifestyle change. Then, and only then, does healthy weight loss occur. What’s great about this philosophy is that when you stop focusing on a number, you actually begin focusing on the core of the problem. Your habits.
The mental agony of weight loss is when you don’t see the ‘number’ (results) you are promised or hope for, you then begin blaming yourself (or cursing God…or your husband J). You then begin believing that you were just meant to be overweight. You then give up.
Here’s the main key you must learn about this whole crazy weight loss thing. Eat the right food and your body burns body fat as fuel. Eat the wrong food and your body creates body fat after it uses some of this ‘wrong food’ as fuel. When your body burns body fat, you experience ‘weight loss’ . It takes your body several days to burn body fat. Some people burn fat faster than others. The simplistic theory that 3500 calories = 1lb of fat simply does not hold true. Thus, you must stop believing you will lose 50lbs in 2 months. Good health and weight loss take time. The great news: You can begin changing your habits immediately.
Okay then, what do I do now?
So if I discourage weight loss as a measurement what do I recommend you use to monitor your progress so that you do not waste more of your precious time or energy going down another useless diet/fitness/weight loss path? (*I wish I had a cute acronym like ‘S.E.X.Y’ or ‘R.I.P.P.E.D’ to add some ‘umph’ to my summary below but I do not).
a. First Understand & Accept – you must understand and accept that health and fitness takes time. You will begin ‘feeling’ the results within a matter of days. You will experience sugar withdrawals. When you cut out simple starches, sugar, fructose from your diet, your body will react. This is a sign that your body is shifting it’s ‘fuel source’ from the wrong foods to your stored body fat
b. Patience – ignore the noise. Learning to ignore the noise around you and in your head is 99% of the battle. You must remind yourself you are changing your life and not worrying about weights or dates. Remind yourself that patience is what you must focus on to learn health.
c. Size Reduction – your clothes, bra strap, jewelry, etc will get looser. This is the outward noticeable sign. Don’t expect to get in a size 2 before your high school reunion. Just know you will reduce SEVERAL sizes over the next 12 months. (one of our 1,700 trainers told me a great illustration he uses for his clients regarding weight loss vs. size reduction, it goes something like this…”Imagine you weigh 180lbs and wear a size 14. Then tomorrow, we get in a rocket ship and go to the moon. On the moon, you would weigh only 30lbs…however you are still in a size 14. The lesson…focus on size reduction. It’s the true barometer of how you are doing!)
I tell a lot of clients if they want to lose weight fast, simply stop eating and walk 3 hours a day (of course I am not serious). They will lose weight but when they begin eating again, the fat fairy will come back with a vengeance along with her 2 cousins ‘Cellulite and Panty Lines’. You must stop focusing on the numbers of a dial. You must address the core of the problem… eating habits. Not less, not starvation. But simply the wrong foods
So…what are your eating habits?John Hallhttp://www.blogger.com/profile/00627722780306011344noreply@blogger.com0tag:blogger.com,1999:blog-4559725319239130132.post-27864481991918628372012-04-16T14:16:00.001-07:002012-04-16T14:16:31.992-07:00Superfoods, Weight Loss, and You!You may have asked yourself what is it that makes a food "super"? According to Dr. Steven Pratt, who coined the term in 2004, a food must meet certain criteria to be classified as a superfood. The food must contain nutrients which improve and enhance one's longevity, it must be backed by peer reviewed scientific studies outlining their health benefits, and it must be readily available for consumption in the general public.
Apples, blueberries, broccoli, garlic, oats, tomatoes and walnuts are just a few among many nutrient dense superfoods. According to Dr. Pratt's website, "These foods were chosen because they contain high concentrations of crucial nutrients, as well as the fact that many of them are low in calories. Foods containing these nutrients have been proven to help prevent and, in some cases, reverse the well-known effects of aging, including cardiovascular disease, Type II Diabetes, hypertension and certain cancers."
The fact that many of these superfoods are low in calories and nutrient dense would suggest that they are perfect for weight loss. Dr. Pratt said, "The most common thing I hear is how much weight people lost without trying to lose weight." He goes on to say, "It's the non-diet diet. It's food you can eat for a lifetime."
To Your Health,
John HallJohn Hallhttp://www.blogger.com/profile/00627722780306011344noreply@blogger.com0tag:blogger.com,1999:blog-4559725319239130132.post-74754272767748393652011-12-15T05:21:00.000-08:002011-12-15T05:26:14.104-08:00The Amazing KernelAccording to research completed in March 2001 by Dr. K. Phillips of Virginia Polytechnic Institute and State University, the sunflower kernel is rich in a number of nutrients that have been shown to protect against cardiovascular and other diseases and to act as antioxidants and anti-carcinogens. When considered in aggregate, this amazing kernel packs a powerful nutritional punch. Sunflower kernels contain high levels of vitamin E, betaine, phenolic acids, and choline. In addition, the kernel is a good source of arginine and lignans. Each of these compounds, while perhaps unfamiliar to the layperson, has been studied by the scientific community and shown to offer a variety of health benefits.
Vitamin E (Tocopherols): May protect against cardiovascular disease.
Betaine: May protect against cardiovascular disease.
Phenolic acids (chlorogenic acid): Antioxidant and anti-carcinogen.
Choline: Plays a role in memory and cognitive function.
Arginine: Potential heart benefits.
Lignans: May protect against heart disease and some cancers; lowers LDL cholesterol and triglyceride.<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhM2qjH-hT8LMEf01qhg68UQfh4qjeQOz84dm9VfpK8Q2QNHmBtFreTsZYcd5tbJdzViNSTJ3Bf117Mkfg3aIbjfWW5YHoBuSjZB6AhtM4T9OY6SClo0_2rB3i8zuJBiy9PaTdZPjHj3WDz/s1600/bread.jpg" imageanchor="1" style="clear:right; float:right; margin-left:1em; margin-bottom:1em"><img border="0" height="118" width="170" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhM2qjH-hT8LMEf01qhg68UQfh4qjeQOz84dm9VfpK8Q2QNHmBtFreTsZYcd5tbJdzViNSTJ3Bf117Mkfg3aIbjfWW5YHoBuSjZB6AhtM4T9OY6SClo0_2rB3i8zuJBiy9PaTdZPjHj3WDz/s200/bread.jpg" /></a></div>
Sunflower seeds offer an easy way to add some crunch, taste, and nutrition to a variety of foods. Toss them over your salad, mix them in with popcorn, serve them a la carte, or even add them to your fresh baked, whole grain breads and muffins.
To Your Health,
JJohn Hallhttp://www.blogger.com/profile/00627722780306011344noreply@blogger.com0tag:blogger.com,1999:blog-4559725319239130132.post-10673537318446864662011-11-30T09:15:00.001-08:002011-11-30T09:35:07.640-08:008 Tips for Avoiding the Holiday PoundsIt's that time of year. The leaves turn majestic hues of red and gold. The air becomes fresh and crisp. We can finally put an extra blanket on the bed and cuddle up with a cup of hot tea. Yes, it's fall. We just spent 8 months killing ourselves to get into that bathing suit, but now we've replaced it with a worn pair of jeans and a much more relaxed attitude towards food. After all, it's the holiday season, and no one'll notice a few extra pounds under layers of clothes. A little extra weight just gives us a New Year's resolution to focus on, right?<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_WIx_WqdL_jPZ7wPTzRGgaTzNAND33d5654ATzWuAwmgECFqP5BIu6Q9GGZG9VxYQkV0f-DcIDpwHjdERmZZs369r8b2wJq8-3faxC7Q5HtzGKNLK2-54KJhInC20yGabfqe8zpK7FAx9/s1600/weightlosscouple.jpg" imageanchor="1" style=""><img border="0" height="200" width="147" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_WIx_WqdL_jPZ7wPTzRGgaTzNAND33d5654ATzWuAwmgECFqP5BIu6Q9GGZG9VxYQkV0f-DcIDpwHjdERmZZs369r8b2wJq8-3faxC7Q5HtzGKNLK2-54KJhInC20yGabfqe8zpK7FAx9/s200/weightlosscouple.jpg" /></a></div>
Wrong. According to a study by researchers at Sweden's Linköping University, those 4 weeks of celebrating can actually lead to long-term weight gain.
Essentially, the researchers took a group of healthy young people, increased their caloric intake by 70 percent, and lowered their exercise levels. They also had a control group whose diets weren't altered. At 4 weeks, the participants in the test group had gained an average of 14 pounds. After 6 months, and no longer on an increased-calorie diet, only a third of these participants had returned to their original weight. After 1 year, the test group members were each still an average of 3.3 pounds heavier. After 2 and a half years, the "gluttonous" group continued to gain, while the control group still maintained a stable weight.
Now, most of us don't increase our calories that drastically for 30 days straight. Sure, there's Thanksgiving, Thanksgiving leftovers, Hanukkah, the work Christmas party, Christmas Eve, Christmas Day, Boxing Day, New Year's Eve, and New Year's Day, not to mention the extra sweets, cocktails, and (ahem) fruitcake. But according to the New England Journal of Medicine, the actual average weight gain over the holidays is only 1 pound. (They obviously didn't poll my family or friends.) So what's the big deal? The problem is, a year later, the vast majority of people have not removed that pound. Continue this pattern over 30 or 40 holiday seasons and the problem becomes—quite literally—huge.
So how are we supposed to get through the holidays without gaining weight? Here are eight effective ways to get yourself ready to beat the holiday bulge.
1) Buy clothes that fit right now. This first tip might be a bit pricy, but it's a great motivational aid in staving off weight gain. A new addition to your wardrobe in a size that shows off your summer body can be all you need to prevent those extra pounds from creeping on. Imagine that beautiful holiday dress or great pair of pants, then imagine being unable to zip them up thanks to sugar cookies. Yeah, no one wants that. So before you begin the festivities, go buy yourself something perfect to wear to your parties and hang it someplace visible, so it serves as a constant reminder. Perhaps on the TV where you play your P90X®, INSANITY®, or TurboFire® videos, or in front of that treadmill that might be starting to collect a little dust in the corner, or on your refrigerator door . . . that way, if it doesn't fit quite the same way the next time you try to slip into it, you know it's time to get back to work.
2) Write it down. We try to write down everything we eat, right? We spend countless hours each month staring at a food diary, adding up our calories, and seeing if we got the correct balance of macronutrients. And then the holidays happen, and our little book ends up in the bottom drawer. It's almost like we're hoping that if we didn't write it down, it didn't happen. Unfortunately, the scale doesn't fit in that bottom drawer. The truth is, if we would write down the not-so-perfect meals and treats, we could find a way to compensate for them, at least a bit. For example, you have a peppermint brownie in the break room at work, which you know is carbohydrates and fat. Eat one less portion of carbohydrate and one less portion of fat for your dinner. It's not ideal, but it'll help. Or perhaps you couldn't resist Mom's homemade scones for breakfast. You could plan on an extra 20 or 30 minutes of your workout tonight. The point is, if we write it down, and do the math, we can lessen the damage. It isn't a good long-term plan, but to help compensate for a few slip-ups, it can help.
3) Keep exercising. Most fitness trainers will tell you the slowest point of their year is between Thanksgiving and New Year's. Sure, their clients schedule workouts with the best of intentions, but then they cancel them for parties and gift shopping. It's hard to remain balanced when you have a million things to do and gifts to buy. Yet the greatest gift you can give yourself is to stay focused on your fitness<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIbnCddtFgwIzaoZDarfoS7icOP_ovWPEnLz4BreGU6HYD7criUEFOm9bQrKSUYFBUWLsoYl3NoXqPlKENhPLurptk0RcIOJ9HdQ3loZtDXWK3OZPIxkRkL9h4GZLEXLRcHnJHRZLgrOR6/s1600/300_services2.jpg" imageanchor="1" style=""><img border="0" height="150" width="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIbnCddtFgwIzaoZDarfoS7icOP_ovWPEnLz4BreGU6HYD7criUEFOm9bQrKSUYFBUWLsoYl3NoXqPlKENhPLurptk0RcIOJ9HdQ3loZtDXWK3OZPIxkRkL9h4GZLEXLRcHnJHRZLgrOR6/s200/300_services2.jpg" /></a></div>
goals and get your workout in. Shopping getting in the way? Do it online and save some time. Parties getting in the way? Just show up later. Who cares if everyone else is a couple of cocktails ahead of you? You'll be healthier, and you won't have to worry about the embarrassing YouTube® videos in the morning. Just stay consistent, even if it's inconvenient. You'll be much less likely to look like Santa (both belly-wise and red-nose-wise) at the end of the month.
4) Eat before parties. Most holiday parties don't focus on low-fat, low-calorie refreshments, so unless you're organizing the event, the best damage control is to show up with a full tummy. Make sure you eat your meals and snacks throughout the day, and try to eat a healthy meal before attending any party. If you're going straight from work, prepare a healthy and filling snack to eat on the way. You'll be a lot less likely to swim in mayonnaise dips and pigs in blankets if you're full.
5) Get junk out of the house. The majority of people don't get into their car at midnight, drive to the store, buy the ingredients for cookies, bake them, and then stay up to eat them. But if those homemade cookies that Linda in accounting made for you are already on your kitchen counter, you better believe you'll find a way to justify it. Frankly, at 12:30 AM, after a rotten day, for most of us there's nothing like a few cookies to drown our sorrows. The secret is to get the garbage out of the house. Send it to work with your significant other, donate it to a bake sale, re-gift it to your 100-pound friend with the perfect metabolism, or just dump it in the trash. Linda will never know. If you have holiday dinner leftovers, box them up for your guests individually and send them home with them. If your family still sends you that Pepperidge Farm® cookie assortment, invite a bunch of people over for a pre-party party and serve 'em up before the drinks. Try not to be wasteful, but get the less-than-healthy temptations out of your reach.
6) Offer to prepare healthy fare. This suggestion won't be well received by those of us who'd rather spend Thanksgiving sitting around watching football than toiling in the kitchen, but if you do the cooking, you have the control. Your family could have a tasty and satisfying meal without ingesting thousands of calories and fat grams. The way the turkey is prepared, the type of stuffing, how vegetables are made, <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkQybJRr0eS9uqTXcx4B7tJmJxyAsXhYPelDn2gra8_DN6hvz67hSEDfdEG62UtHmHzn5DKTRL73LaLM-7UlxzsPb2o9wTNYVYoi6MIgzJPC2UnPLNPmSIZGHcRgLvnq-hoXMkWR7qQGKW/s1600/cutcaster-photo-100837407-Healthy-food.jpg" imageanchor="1" style=""><img border="0" height="146" width="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkQybJRr0eS9uqTXcx4B7tJmJxyAsXhYPelDn2gra8_DN6hvz67hSEDfdEG62UtHmHzn5DKTRL73LaLM-7UlxzsPb2o9wTNYVYoi6MIgzJPC2UnPLNPmSIZGHcRgLvnq-hoXMkWR7qQGKW/s200/cutcaster-photo-100837407-Healthy-food.jpg" /></a></div>
whether the cranberries are real, and countless other things can make or break the healthiness of a meal. There are tons of cookbooks out there, plus recipes in this and past newsletters, that can help you out. Yes, it does require a bit of work. But you're part of the Beachbody community. You can do anything!
7) Choose wisely and proportionally. Something occurs during a holiday meal. It's like a Las Vegas buffet—we feel like we have to eat some of everything. We feel almost like those foods will never exist again, and this is our last meal on the planet. This year, why not try to eat only your favorites, as in two or three items, and keep the portions to the size of your palm? If you're still hungry, try to fill up on veggies (preferably ones that aren't drowned in butter or cream-of-mushroom soup). If you want dessert, lean toward a small slice of pumpkin pie (220 calories) as opposed to pecan (a heftier 543), leaving out the hydrogenated nondairy whipped topping if possible. If you're going to have an alcoholic beverage, go with a flute of champagne (100 calories) as opposed to that rum-laced eggnog (with more than four times more calories, at 420). Just a few wise choices will save you a ton of calories, and probably a significant amount of heartburn as well.
8) Don't beat yourself up. Quite possibly the worst thing you can do is beat yourself up over a bit of holiday indulgence. Yes, it does stink to backslide after working your tail off. But sometimes it doesn't stink as much as dealing with your mother when you turn down her brisket and potato pancakes. Sometimes, we don't have time to go to work, buy a Christmas tree, decorate it with our kids, make dinner, oversee homework, tuck kids in bed, and spend an hour doing our Beachbody workout of choice. We can only do our very best. Mentally beating yourself up will only make you feel worse, which never helped anyone get back to their fitness program. So if you happen to gain that 1 extra pound this holiday season, be part of the rare group who actually follows through with their New Year's resolution and manages to shed it again. A week of hard work and a slight calorie deficit should do the trick. Resolutions don't come easier than that!
A wise person once said, "The toughest part of a diet isn't watching what you eat. It's watching what other people eat." That really is the crux of the problem with dining out in public. When you're surrounded by people who are consuming the equivalent of their body weight in fat grams, it's really tough to stick to that chicken breast and steamed veggies. But if you have a game plan, you're more likely to walk out with both a satisfied tummy and a satisfied mind. So spend a few minutes on researching, on eating, and on exercising beforehand, and be strong when you get there. The effort will be worth it, and you might even be an inspiration to your dining partner. What greater reward is there than that? Oh, yeah—a six-pack.<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj86RLrwaZA2UL4H-s-lGhocehjdYjC8glJUEkwhB1senSqDpx0ptUNd-2q6ZuNII_Gqtejc2iqYgxNwG7bWGI63aPcv1e79ideVLeG0djDREDSR-ar7gNur5dDpR65d-P6Ltp88PP09Bzy/s1600/zero-body-fat-couple.jpg" imageanchor="1" style=""><img border="0" height="116" width="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj86RLrwaZA2UL4H-s-lGhocehjdYjC8glJUEkwhB1senSqDpx0ptUNd-2q6ZuNII_Gqtejc2iqYgxNwG7bWGI63aPcv1e79ideVLeG0djDREDSR-ar7gNur5dDpR65d-P6Ltp88PP09Bzy/s200/zero-body-fat-couple.jpg" /></a></div>John Hallhttp://www.blogger.com/profile/00627722780306011344noreply@blogger.com0tag:blogger.com,1999:blog-4559725319239130132.post-73294030635921362142011-11-17T18:41:00.001-08:002011-11-17T18:42:12.184-08:00Virgin Coconut OilVirgin Coconut Oil is an extremely versatile and wonderfully delicious tasting oil. Good quality coconut oil is one of the most stable cooking oils, plus it's highly resistant to rancidity.
There are many ways to incorporate coconut oil into your diet. It could be used anywhere you currently use any of the "seed" oils (soybean, corn, canola, safflower, sesame seed, sunflower seed); used as a butter for spreads, over popcorn, or for baking; used in soups or 'smoothies'; eaten right off the spoon; eaten as a "candy" or "white chocolate" when refrigerated or frozen; put in coffee or tea; mixed with peanut butter; etc. Good quality coconut oil is also mild on the skin, and used in many areas around the world to both nourish and protect the skin and hair from, among other things, the harsh effect of the sun.
Coconut oil has natural anti-oxidants and acts as an anti-oxidant itself. Also, coconut oil is rich in medium chain fatty acids (MCFAs), which have natural anti-viral and anti-bacterial properties. Coconut oil contains Monolaurin, which is the same anti-microbial agent found in human mother's milk. Plus, Caprylic and Capric acids (medium chains), which are relatively and uniquely high in coconut oil, diminish the nutritional requirements for essential fatty acids (EFAs).
Our coconut oil is made using a process called the Fresh Centrifuge Process. Fresh-Centrifuge Process is the emerging process benchmark for VCO extraction from fresh coconut meat that prevents contamination, alteration and deterioration of the oil, and retaining its freshness. The VCO produced is practically the same as it exists in fresh coconut meat - fresh smell and taste, no fermentation acid contamination, no peroxide contamination, no aflatoxin, no diminution of the heat-sensitive vitamin E, un-altered fatty acid profile, and high laurin content.
It is a wholistic process that starts at coconut growing where and natural farm productivity improvement methods are implemented, and age of coconut fruits are monitored to get the optimum age for harvest (Note: underage and overage nuts contain lesser laurin oil). It employs an innovative process of extracting the oil at fresh conditions using purely physical method of centrifugation or high-speed spinning, thru a specifically-fitted high-speed low-turbulence centrifuge, without use of heating, fermentation and freezing methods of extractions. The final oil is packed in bottles and containers that undergo 100% preventive sanitation and disinfection, and sealed with slight vacuum to maintain freshness throughout shelf life.
To Your Health,
JohnJohn Hallhttp://www.blogger.com/profile/00627722780306011344noreply@blogger.com0tag:blogger.com,1999:blog-4559725319239130132.post-13661656942569987822011-05-19T20:20:00.000-07:002011-05-19T20:26:12.958-07:00ADDANASSTOMYIjust read a blog from one the worlds best streghth and condtioning Mike Boyle and thought I would share it with you. Enjoy the humor and truthfulness.<br /><br />I’ve got a newsflash that will change the world of <br />fitness and training forever. <br /><br />I discovered an essential new operation that be <br />life-changing. The operation is called an addanasstomy. <br /><br />Luckily you can perform this operation on yourself with <br />out the aid of a doctor. In an addanasstomy we take the <br />average gluteless bench press addicted trainee and we <br />begin an intensive program of squats and lunges to attempt <br />to add increase the size of the glutes maximus. Hence the <br />name. ADD AN ASS TO ME or in this case really to you.<br /><br />It’s funny, in fitness we always seem to be trying to lose <br />something. Most of the time it seems to be around the waist. <br /><br />The truth is that most people need to lose a little in front <br />and gain a little in the back. Don’t always think about taking <br />away, think about adding a little, but only in back. The way <br />most people look these days glutes belong on a milk carton. <br /><br />I can see it now. Wanted lost glutes. Last seen just before <br />freshman year of college. The glutes began to disappear the <br />day you sat down for good and decided never to exercise again. <br /><br />It was only a matter of time.<br /><br />It’s so wonderfully rare to see a man or a woman who fills <br />out their pants properly. Don’t get me wrong, I see lots of <br />improperly filled pants. You know what I mean. In these days <br />of thongs and low cut jeans, it is even worse. I think you can <br />visualize the young girl with the adipose overflowing the top <br />of the jeans. Had enough yet? This same young girl is always <br />pulling up her low cut jeans because she has no glutes to <br />hold them up. For men the beer belly or the plumbers crack <br />are almost cliché. Both at least an indirect result of no glutes.<br /><br />The truth is that gl utes are essential to survival. <br /><br />Low back pain expert Stuart McGill, author of Low Back Disorders, <br />describes the loss of glute strength and size as gluteal amnesia <br />( his term, not mine) and goes on to implicate lack of strength <br />in the glutes for the debilitating back pain that afflicts so many. <br /><br />The cure for gluteal amnesia is an addanasstomy. <br /><br />The truth is we sit too much, we take too many elevators, we <br />skip too many stairs. The result. <br /><br />Loss of glute function and the relative disappearance of the <br />bodies most vital muscle. Then to top it off we go to the gym <br />and do what? Of course, we work on our upper body. No wonder <br />everyone’s back hurts.<br /><br />The cure. Squats, lunges, one leg squats, split squats. Hip <br />extension exercises and bridging exercises. <br /><br />The good part is that the disease is cureable and that you <br />can perform the operation on yourself. <br /><br /><br /><br />Regards,<br /><br />Mike Boyle<br /><br />To Your Health,<br /><br />John HallJohn Hallhttp://www.blogger.com/profile/00627722780306011344noreply@blogger.com1tag:blogger.com,1999:blog-4559725319239130132.post-27680847495974321552011-04-14T15:17:00.000-07:002011-04-14T15:20:57.483-07:00Organic Is Better!Everyone knows organic is better. You cannot argue that fresh, pesticide free, preservative free, hormone free, and just plain healthy food is better than the junk people are ingesting at their local fast food joints. The only argument one may have against purchasing it more than they do is that not all retailers carry it. That problem can be solved by buying organic food online.<br /><br />With the advent of the internet came mobile everything – you can have a car washing service come to your door, or even purchase a car to be delivered! You can have a doctor come to your home. You can make an appointment with a hair stylist for you, or even for your dog, to come to your house and make you all pretty. You can also have your groceries sent directly to you, fresh, organic, and ready to become a delicious meal – snacks and beverages too! Organic food online is the solution to the crowded local supermarket that doesn’t have much of what you need anyway.<br /><br />If you want to take your natural health and beauty a step further, try salon quality personal care products that go beyond the “green” movement and are completely toxin free. You hear people use the old adage that “you are what you eat”, but putting stuff on yourself can be just as harmful as putting it inside of your body. Chemicals are used to change your hair color, not give it the nutrients and cleanliness it needs to be healthy and vibrant. This is not a band wagon to join, this is an entire lifestyle undertaking that will help aid in prevention and being proactive instead of prescriptions and being reactive.<br /><br />If you are new to this and have been ingesting fatty and unhealthy foods for a while, you may want to research detox diets for weight loss and jump start your new outlook on eating and drinking. What you put in to your body is not just for your satisfaction, but is supposed to re-charge your entire system and keep you healthy from the inside out. Drinking water, getting plenty of sunshine, and eating organic and healthy foods is the best way to keep your immune system, muscles, skin, eyes, and all of your other organs and functions healthy for as long as physically possible.<br /><br />A secret of the medical community is that they don’t care about prevention. They don’t care that you eat right or keep the right amount of nutrients and vitamins in you. They don’t want you healthy because they don’t get paid unless you are sick. Pharmaceutical corporations are banking on the fact that you will not take care of yourself and need their drugs to help alleviate the symptoms, but surely not find a cure – they don’t want you healthy because then you won’t use their products.<br /><br />To Your Health,<br /><br />John HallJohn Hallhttp://www.blogger.com/profile/00627722780306011344noreply@blogger.com0tag:blogger.com,1999:blog-4559725319239130132.post-9604264628540935042011-03-05T05:06:00.000-08:002011-03-05T05:08:41.148-08:00Healthy Snacks For KidsThese days it is so easy to hand our kids a pre-packaged convenience item to munch while we race to get to the next meeting or practice that we are already 10 minutes late for. Parents, we are not doing our kids, or ourselves, any favors by letting them suck down sugary drinks and nutritionally void snacks in the backseat of our cars. Taking just a little time, when we have the time, to prepare healthy snacks for kids will have them feeling and performing better throughout the day’s long schedule.<br /><br />Good quality cheese sticks are just as easy to reach for as those neon colored "fruit" snacks. Delicious and full of protein, your kid will be satisfied and energized until dinner. Peanut butter is another high protein, kid friendly snack. Spread atop a rice cake or used as a dip for apple slices, peanut butter can be a versatile and tasty mini-meal-on-the-go. Choose a sugar free, natural peanut butter to alleviate any worries about unnecessary additives.<br /><br />Mix up a batch of “sneaky” muffins to have ready during the week. Throwing a few extra fruits or veggies into a batter for banana or zucchini bread will make a nutritional difference, but nobody but you will be the wiser. Whole grain cereals are also a great, convenient choice. In a pinch, fill up a ziploc bag with dry cereal for munching on in the car. At home, try mixing it with yogurt and fruit to create an easy parfait. Tubes of yogurt can also be frozen into healthy snacks for kids and used to replace those syrupy popsicles and chemical laden ice-cream treats.<br /><br />Hummus may not sound like a kid-friendly food, but it is a fun and excellent dip for chips (try making your own sweet potato chips with olive oil and sea salt) or veggie sticks. Hummus is also a great source of vitamins and iron and can serve as a sandwich spread in place of mayonnaise.<br /><br />Include your children while making new snacks. Let them use their imaginations and get creative! If things get messy in the kitchen, don't worry! Kids can have as much fun cleaning up as they have cooking. Kids are more likely to try a new food when they are proud of preparing it with you. Equipped with healthy snacks for kids, we are better prepared to lead our children towards healthy habits for life.<br /><br />To Your Health,<br /><br />John HallJohn Hallhttp://www.blogger.com/profile/00627722780306011344noreply@blogger.com0tag:blogger.com,1999:blog-4559725319239130132.post-23314766086259789792011-03-02T05:35:00.000-08:002011-03-02T05:42:28.554-08:00Research Continues To Show Fat Fighting Potential With Whey ProteinNew research is showing that supplementation with whey protein may improve your blood lipid profiles and reduce your levels of liver fat by 20%.<br /><br /><br />A study published in the journal of Clinical Nutrition suggests that four weeks of supplementation with whey protein may significantly reduce the markers of fatty liver disease in obese women. This is accomplished by reducing the amount of fat inside liver cells. It also showed that key markers of blood lipid profiles which measure risk for heart disease were also improved.<br /><br />Fatty liver disease is more frequent in obese patients and is also the hepatic component of metabolic syndrome. It is associated with health issues such as insulin resistance, poor glucose tolerance and high levels of blood lipids.<br /><br />Other studies similar to this have indicated that higher whey protein intakes may have beneficial effects for fatty liver disease.<br /><br />Bortolotti and colleagues wanted to test this hypothesis so they studied the effects of 4 weeks of supplementation with 60 grams per day of whey protein in obese non-diabetic females. They consumed 3 shakes per day with 20 grams of whey protein each time.<br /><br />All the obese participants had BMIs between 20.9 and 52.4 and fat concentrations in their liver was between 1.9 and 20.5 percent of liver volume.<br /><br />After four weeks of whey protein supplementation the participants liver fat concentrations decreased by 21 percent and their fasting plasma triglyceride levels decreased by 15 percent. Their total cholesterol concentration also decreased by over 7 percent.<br /><br />According to this study it was concluded that whey protein supplementation improved the markers of fatty liver disease and plasma lipid profiles in obese non-diabetic patients.<br /><br />To Your Health,<br /><br />John Hall<br /><br />PS to purchase the best whey protein go to <a href="http://www.johnhallstudios.getprograde.com"><a href="http://www.johnhallstudios.getprograde.com"></a></a>John Hallhttp://www.blogger.com/profile/00627722780306011344noreply@blogger.com0tag:blogger.com,1999:blog-4559725319239130132.post-40115976299836834522011-03-01T07:55:00.000-08:002011-03-01T07:59:06.390-08:00Carrots Raise Nutritional BenefitsAll our lives we've been told to eat our carrots, they help improve your eyesight. Maybe you've wondered - what exactly is it about the carrot that is good for my eyes? That would be the beta-carotene. In addition to giving the carrot its name and orange color, it also converts to vitamin A in the body which helps improve vision. The vitamin A forms a purple pigment called rhodopsin the eye needs to see in dim light. Rhodopsin production is spurred by vitamin A, raising the effectiveness of the light-sensitive area of the retina.<br /><br />But that's not all that carrots can do for you. The beta-carotene in carrots is an antioxidant combating the free radicals that contribute to conditions like cancer, heart disease, and macular degeneration. Medical studies conducted in Texas and Chicago indicates that men with the high levels of beta-carotene and vitamin C had a 37% lower risk of cancer than the men with lower levels. Carrots also contain another antioxidant called alpha-carotene. A study conducted in Bethesda , MD concluded that men who consume high amounts of alpha carotene have a lower incidence of lung cancer.<br /><br />Cooking carrots actually raises the nutritional benefits. The fiber in carrots can trap the beta carotene, making it difficult for your body to extract. By cooking them slightly, you free the beta-carotene, from the fiber, which allows your body to absorb it better. Eating only a half-cup serving per day will give you more than the recommended dosage of beta-carotene. Remember, when you buy carrots raw at the store, you should cut off the leafy tops before storing for maximum vitamin retention. Getting your carrot-a-day is easy, considering the vegetable's versatility and “blendability”. Carrots can subtlety enhance but don't overwhelm. Here are a few ways to put more carrot power on your table.<br /><br />Cook grated carrots with beans, split peas, lentils, rice, or pastas. Carrots are great in stuffing. Try them roasted - split large carrots lengthways and brush with a little olive oil then put on a roasting tray in a 400 degree (F) oven for about 45 minutes until tender and browned. Try roasted carrots, potato, sweet potato and pumpkin served with steamed green vegetables and a nice sauce.<br /><br />Toss grated carrot with potatoes for hash browns. (Toss in grated zucchini and minced onion, too.)<br /><br />Add to sauces, white or red. Grated carrots give body and impart subtle flavor, and they fit any tomato or creamy soup, sauce, or casserole.<br /><br />Mix finely-ground carrots into peanut butter for a new kind of healthy crunch. (If you want to make a really GOOD Peanut Butter & carrot sandwich, add a few slices of banana.)<br /><br />Hot & Cold Salads: Sauté onions, green peppers, and grated or finely sliced carrots. Remove from heat and pour your preferred salad vinegar over hot veggies. (It will hiss and steam.) While hot, add to chilled salad greens. Toss and serve.<br /><br />Herb and Vegetable Bread or Biscuits: To your regular dough, add finely grated carrots; minced onion (dried flakes or fresh green); parsley; garlic powder; sprinkle of basil and pinch of oregano or sage. Top it all off with some dried or pesto tomatoes and a few hearty shakes of parmesan cheese.<br /><br />To Your Health,<br /><br />John HallJohn Hallhttp://www.blogger.com/profile/00627722780306011344noreply@blogger.com0tag:blogger.com,1999:blog-4559725319239130132.post-3220895889532986632011-02-25T13:44:00.000-08:002011-02-25T13:46:46.868-08:00The Amazing KernelAccording to research completed in March 2001 by Dr. K. Phillips of Virginia Polytechnic Institute and State University, the sunflower kernel is rich in a number of nutrients that have been shown to protect against cardiovascular and other diseases and to act as antioxidants and anti-carcinogens. When considered in aggregate, this amazing kernel packs a powerful nutritional punch. Sunflower kernels contain high levels of vitamin E, betaine, phenolic acids, and choline. In addition, the kernel is a good source of arginine and lignans. Each of these compounds, while perhaps unfamiliar to the layperson, has been studied by the scientific community and shown to offer a variety of health benefits.<br />Vitamin E (Tocopherols): May protect against cardiovascular disease.<br />Betaine: May protect against cardiovascular disease.<br />Phenolic acids (chlorogenic acid): Antioxidant and anti-carcinogen.<br />Choline: Plays a role in memory and cognitive function.<br />Arginine: Potential heart benefits.<br />Lignans: May protect against heart disease and some cancers; lowers LDL cholesterol and triglyceride.<br />Sunflower seeds offer an easy way to add some crunch, taste, and nutrition to a variety of foods. Toss them over your salad, mix them in with popcorn, serve them a la carte, or even add them to your fresh baked, whole grain breads and muffins.<br /><br />To Your Health,<br /><br />John HallJohn Hallhttp://www.blogger.com/profile/00627722780306011344noreply@blogger.com0tag:blogger.com,1999:blog-4559725319239130132.post-583878618009909872011-02-23T15:13:00.000-08:002011-02-23T15:17:13.866-08:00Weight Gain vs Cancer RiskResearch from the UK shows that maintaining a healthy weight may decrease a person’s risk of developing up to a dozen different types of cancer by very significant margins. The study’s lead author is Dr. Andrew Renehan, senior lecturer at the School of Cancer Studies at the University of Manchester. The findings were published in the February, 2008, issue of the prestigious UK medical journal, The Lancet.<br /><br />The researchers analyzed data from 141 previous studies with information on over 280,000 people who were followed for up to 15 years. This approach expanded the research to more types of cancers and more diverse populations than researchers had ever looked at before. Researchers have long suspected a link between weight gain and certain cancers, including colon and breast cancers. But the new study suggests it could also increase the risk for cancer of the esophagus, thyroid, kidney, uterus and gall bladder, among others.<br /><br />The study results show that in men, an average weight gain of 33 pounds increased the risk of esophageal cancer by 52%, thyroid cancer by 33%, and colon and kidney cancers each by 24%. In women, a weight gain of 29 pounds increased the risk of cancer in the uterus and gall bladder by nearly 60%, esophagus by 51% and kidney by 34%.<br /><br />“This study provides a lot of circumstantial evidence about the dangers of obesity,” said Dr. David Robbins, a gastroenterologist at Beth Israel Medical Center in New York, who was not involved in the study. “It also highlights the cancer crisis we face as obesity rates increase worldwide.”<br /><br />“One of the hypotheses is that the presence of excess fat cells could affect the levels of hormones in your body,” Renehan said. “At a cellular level, that may favor the development of tumors in humans.”<br /><br />“The simple message is that, if you manage to keep a healthy body weight, you will have a lower risk of developing cancer,” said Ed Yong, of Cancer Research United Kingdom.<br /><br />If you would like to lose weight once and for all – the first step is understanding the true cause of an overweight condition - and the many myths about weight loss that are so prevalent today. For more info you can contact John Hall: John@johnhallstudios.com or call 312.421.6640<br /><br />To Your Health,<br /><br />John HallJohn Hallhttp://www.blogger.com/profile/00627722780306011344noreply@blogger.com0tag:blogger.com,1999:blog-4559725319239130132.post-33787259347194759182011-02-22T15:21:00.000-08:002011-02-22T15:24:30.821-08:00Quinoa - The Mother GrainQuinoa, though not technically a cereal grain like wheat or oats, has been cultivated and eaten as a cereal for thousands of years by South Americans. Quinoa (pronounced keen-wah) is the tiny seed of the Chenopodium Quinoa, a leafy plant that is a distant relative of spinach and beets.<br /><br />Quinoa was called the "mother grain" by the Incas (chisiya mama). Now, as people in the rest of the world learn more about Quinoa, they're discovering that its ancient nickname was well deserved - Quinoa is indeed a nutritional powerhouse.<br /><br />Quinoa's protein content, about 16 percent, is higher than that of any other grain. Wheat also has a high protein content, about 14 percent, but the protein in wheat and most other grains is lacking in the amino acid lysine, which Quinoa has in abundance. In fact, the amino acid composition in Quinoa is almost perfect. The World Health Organization has judged the protein in Quinoa to be as complete as that in milk. In addition, Quinoa contains more iron than most grains, and is a good source of calcium, phosphorus, folate, and many B vitamins. Eating a serving of whole grains, such as Quinoa, at least 6 times each week is an especially good idea for postmenopausal women with high cholesterol, high blood pressure or other signs of cardiovascular disease.<br /><br />A 3-year prospective study of 229 postmenopausal women with cardiovascular disease, published in the July 2005 issue of the American Heart Journal, shows that those eating at least 6 servings of whole grains each week experienced slowed progression of atherosclerosis, the build-up of plaque that narrows the vessels through which blood flows and lss progression in stenosis, the narrowing of the diameter of arterial passageways.<br /><br />To Your Health,<br /><br />John HallJohn Hallhttp://www.blogger.com/profile/00627722780306011344noreply@blogger.com0tag:blogger.com,1999:blog-4559725319239130132.post-56283739335197903732011-02-10T08:31:00.000-08:002011-02-10T08:37:23.542-08:00Yams & Heart Disease<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0FBNjloIV6WnnVXEtpwm3YtTLeYasx-NIlS_Y88aTFgiwYkfb4G1_tl2AUFKNxHIaMrtOiglTpeGqkjEOtYWfvP8uAck9DnsPLR1CUEWy5m9pRad-TCrZFD2i4ViusT90sGIwbpKI7sCm/s1600/yams.bmp"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 194px; height: 196px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0FBNjloIV6WnnVXEtpwm3YtTLeYasx-NIlS_Y88aTFgiwYkfb4G1_tl2AUFKNxHIaMrtOiglTpeGqkjEOtYWfvP8uAck9DnsPLR1CUEWy5m9pRad-TCrZFD2i4ViusT90sGIwbpKI7sCm/s320/yams.bmp" border="0" alt=""id="BLOGGER_PHOTO_ID_5572100360339618674" /></a><br />Yams are a good source of both potassium and vitamin B6, two nutrients that your body needs every day. Vitamin B6 helps your body break down a substance called homocysteine , which can cause damage to blood vessel walls. High intakes of vitamin B6 have been shown to reduce the risk of heart disease.<br /><br />Potassium is a mineral that helps to control blood pressure. In the Dietary Approaches to Stop Hypertension (DASH) study, one study group ate servings of fruits, vegetables and low-fat dairy food in place of snacks and sweets. This approach offered more potassium, magnesium and calcium. After eight weeks, this group lowered their blood pressure by an average of 5.5 points (systolic) over 3.0 points (diastolic). Yams also contain a storage protein called D ioscorin .<br /><br />Preliminary research suggests that Dioscorin can help your body to achieve increased kidney blood flow thereby reducing blood pressure.<br /><br />In addition, Yams' complex carbohydrates and fiber deliver the goods gradually, slowing the rate at which their sugars are released and absorbed into the bloodstream. Because they're rich in fiber, yams fill you up without filling out your hips and waistline. Yams are also a good source of manganese, a trace mineral that helps with carbohydrate metabolism and is a cofactor in a number of enzymes important in energy production and antioxidant defenses.<br /><br />To Your Health,<br /><br />John HallJohn Hallhttp://www.blogger.com/profile/00627722780306011344noreply@blogger.com0