diet

Top Fitness Tips

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1. CONSISTENCY is key. You have to stick with your program – anywhere, anytime, no excuses!!!! 

2. A successful workout routine needs Cardio AND Strength training. You don’t need to lift weights to work on your muscle – moves like push-ups and planks can be done at home, and engage your core and arms.

3. Record all of your food & exercise. Keeping track of activity, calories and nutrition is a great motivator to make better choices.

4. At work, make it a point to get up and move once an hour for 5 minutes. During a typical 8 hour day, you can fit in a 20 minute walk.

5. When starting a workout program with a partner, talk about what your goals are. Having a partner who’s a good influence helps keep you motivated and on track.

6. Choose moves that workout MULTIPLE muscle groups at the same time. This way you’re using your energy and time efficiently to tone several parts of the body at once. 

7. To get the toned arms you want, use your own body weight as resistance. Push-ups and pull-ups are great, even if you can only complete a few. Keep up your form and frequency; you’ll get stronger!

8. Students: For every two hours of studying, take 15 minutes to get off your butt and on your feet and climb the library stairs, walk around the dorm, clean your side of the room. 15 minutes of each of these will burn 50-100 calories, and help keep you sharp for the next round of reading.

9. A good 30 minute workout can give you more energy than an hour nap. Time saved and energy gained- what’s not to like?

10. Surround yourself with people who have similar life goals and you’ll find it easier to stick to better habits. Contact with good friends is a stress reducer as well; it’s a win-win!

13. TAKE THE STAIRS! You may not be able to do 30 floors, but even 4 flights before jumping on the elevator is beneficial.

14. What’s a great way to get moving, tone muscles and burn calories? Walking.It’s the simplest and one of the most beneficial activities you can do anywhere, anytime.

15. Never underestimate the power of music as a motivator; that pounding Gaga remix can be the difference between the usual 5 mile run and pushing it to 7 or 8. Get lost in the beats and GO!

16. Schedule working out like you’d schedule any meeting. Carve out time for it on your agenda and stick to it without compromise; this is how you get results.

17. Couples: Consider working out together as quality time. You may be surprised what you learn about each other when you start moving! Plus it's nice to get some encouragement from your significant other.

18. Wear a heart-rate monitor while you work out, it’s the only way to really know if your heart is in the right zone. Aim for 70 to 80 percent of your max target heart rate.

19. Watching TV? Every commercial break, get up from the couch and do a set of leg lifts, squats, lunges or, my favorite, hold plank.

20. Eat smaller and more often. Spreading out your food intake over the course of the day allows your body to better process what you’re eating.

21. Cut down on simple carbs (rice, pasta, bread) especially towards the end of the day.

22. STRETCH! Incorporating flexibility training twice a week Think Yoga, Pilates, or Mobility Drills at least 2 times per week to lengthen and define muscles and increase range of motion in your joints.

23. Strength exercises should be done 2-3 times a week. Having more muscle mass will help you burn more calories long after your workouts.

24. Stay hydrated; especially after cardio and other sweaty activities, drink 1-2 liters of water, more if you are in a humid climate or high elevation.

25. To find how many ounces of water per day you should be drinking, divide your weight in pounds by 2. If you weigh 150 lbs, that’s 75 oz (10 cups) of water. Reach this goal with water-based veggies (lettuce, celery, tomatoes), herbal teas, and by keeping a great refillable water bottle on you at all times.

26. Burn up to 300 extra calories a day just by taking a walk on your lunch hour.

27. Add wild Alaskan Salmon to your diet for a protein boost that helps maintain lean muscle.

28. Never finish a meal in less than 20 minutes. By slowing down you’ll eat 10% less and process more nutrients.

29. Do at least 30 minutes of cardiovascular exercises (power walking, jogging, cycling, aerobics classes, kickboxing, swimming, boxing etc.) at least 4 times a week. This will help you boost your metabolism and burn calories.

 

31. Circle the perimeter of the grocery store for the freshest, healthiest items – stay away from anything processed.

33. Do muscular/strength endurance exercises (body sculpting, weight training) at least 2-3 times per week to boost metabolism and define muscles.

 

Tips courtesy of fitness and health expert, Jennifer Cohen.

Dietary Guidelines

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I borrowed this list from the Weston A. Price Foundation. (www.westonaprice.org). The last two items listed, numbers 19 & 20, are often not mentioned when people discuss diet, although they are huge in terms of your overall health and wellbeing.

  1. Eat whole, natural foods.
  2. Eat only foods that will spoil, but eat them before they do.
  3. Eat naturally-raised meat including fish, seafood, poultry, beef, lamb, game, organ meats and eggs.
  4. Eat whole, naturally-produced milk products from pasture-fed cows, preferably raw and/or fermented, such as whole yogurt, cultured butter, whole cheeses and fresh and sour cream.
  5. Use only traditional fats and oils including butter and other animal fats, extra virgin olive oil, expeller expressed sesame and flax oil and the tropical oils—coconut and palm.
  6. Eat fresh fruits and vegetables, preferably organic, in salads and soups, or lightly steamed.
  7. Use whole grains and nuts that have been prepared by soaking, sprouting or sour leavening to neutralize phytic acid and other anti-nutrients.
  8. Include enzyme-enhanced lacto-fermented vegetables, fruits, beverages and condiments in your diet on a regular basis.
  9. Prepare homemade meat stocks from the bones of chicken, beef, lamb or fish and use liberally in soups and sauces.
  10. Use herb teas and coffee substitutes in moderation.
  11. Use filtered water for cooking and drinking.
  12. Use unrefined Celtic sea salt and a variety of herbs and spices for food interest and appetite stimulation.
  13. Make your own salad dressing using raw vinegar, extra virgin olive oil and expeller expressed flax oil.
  14. Use natural sweeteners in moderation, such as raw honey, maple syrup, dehydrated cane sugar juice and stevia powder.
  15. Use only unpasteurized wine or beer in strict moderation with meals.
  16. Cook only in stainless steel, cast iron, glass or good quality enamel.
  17. Use only natural supplements.
  18. Get plenty of sleep, exercise and natural light.
  19. Think positive thoughts and minimize stress.
  20. Practice forgiveness.

http://www.westonaprice.org/basics/dietary-guidelines

Radiant Skin Begins With A Clean Diet

Glowing skin is anything but skin deep: our epidermis is often the visible scorecard for how well we eat. Here is a shortlist of my favorite go-to beauty foods. Look for these gems at your local farmer’s market, food co-op or health food store, and start noshing your way to luminous skin and glowing inner health.

fruit and berriesBerries: Berry season is blossoming at farmers markets around the country. As rich sources of antioxidants, berries — strawberries, blueberries blackberries and raspberries — help protect your skin’s collagen from free radical damage (think wrinkles) caused by too much stress, sun, and pollutants.

Dark Leafy Greens: Dark green, leafy vegetables— kale, collards, chard, spinach, arugula, watercress, parsley, and wheat and barley grasses — are chlorophyll-rich foods available at local farmers markets. Chlorophyll is a pigment that catches the sun’s energy and emanates its benefits to you: Someone who eats plenty of greens has radiant skin.

Radishes: Farmers markets are brimming with organic spring radishes fresh from the field. This humble root might hold the triple crown of glowing skin: vitamin C, sulfur and silicon all support collagen production and help keep skin Radish1moist and elastic.

Dark Chocolate and Raw Cacao: The benefits of cacao in high quality, organic, raw chocolate and 70% dark chocolate seem endless. The super dose of antioxidants helps increase hydration, improves blood flow, enhances texture and cell renewal. Cacao has a      high concentration of the mineral sulfur, known to promote beautiful skin.

Olive Oil: Mediterranean cultures have long appreciated this green elixir for its healthful properties: Organic, cold-pressed olive oil is rich in vitamin E and omega 6 fatty acids. These nutrients help keep skin looking soft, smooth and radiant.

chia-seedFlax, Hemp and Chia Seeds: These beautifying seeds are rich sources of ALA (alpha-linoleic acid) omega-3 fatty acids. High levels of ALA help prevent wrinkles and protect against sun damage, resulting in youthful, nourished skin that glows!

Lastly: Dry, rough and dull skin is often a sign of dehydration. Ensure your body is hydrated and keep skin moist and supple by drinking plenty of water.

The Power Of Seeds

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Seeds are an easy way to add essential nutrients to your diet. Here are some smart ways to incorporate them into your diet:

  • Sesame Seeds: 1/4 cup delivers 28% of your daily calcium needs, 24% iron, 35% copper and 25% magnesium. Use raw or toasted sesame seeds to make a crust on eggplant, fish or chicken.
  • Pumpkin Seeds: One ounce (160 calories) contain 40% of your daily magnesium needs (which help with muscle weakness). Use them to top your salads or vegetables.
  • Sunflower Seeds: Shelled sunflower seeds contain copper and selenium which help protect your muscles. You get 80% of your required Vitamin E as well - a heart healthy anti-oxidant. Grind shelled seeds in a grinder/processor and use as a spread for crackers.
  • Flaxseeds: One ounce supplies 100% of your daily dose of omega 3 fatty acids and about 10x more lingans (both help heart disease). Look for milled flaxseeds for absorption (whole can be eaten but won't absorb). Add 2T to your pancake batter or oatmeal.

Cancer's Favorite Sugar

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The average American eats 70 grams of fructose per day — a number triple the recommended daily limit.

A study published last summer in Cancer Research shows that fructose is even more of a nutritional villain than previously suspected. More than any other kind of sugar, it appears to trigger cancer cells to divide and proliferate.

Researchers at the University of California–Los Angeles extracted pancreatic tumor cells from patients and grew the cells in petri dishes. They added glucose (another simple sugar long known to fuel the growth of cancer cells) to one dish and fructose to the other. The cancer cells used both glucose and fructose as fuel, but the fructose also activated the cellular pathway that drives cell division while triggering cellular activities that helped cancer cells rapidly metabolize both fructose and glucose. 

The main source of fructose in the North American diet is high-fructose corn syrup and other refined sweeteners, such as sucrose, dextrose and maltose. U.S. consumption of high-fructose corn syrup alone shot up 1,000 percent between 1970 and 1990.

Today, the average American eats 70 grams of fructose per day — a number triple the recommended daily limit.

The best way to limit fructose intake is to greatly reduce or eliminate processed foods and sweetened beverages from your diet. But you can further limit your total fructose intake by choosing fruits — like berries and stone fruits — that have lower fructose concentrations, and going easy on fruit juices and dried fruits, which deliver a lot of fructose per serving. Osteopathic physician and New York Times best-selling author Joseph Mercola, MD, suggests no more than 20 grams of fructose per day, with no more than 15 grams coming from fruit.

The Fructose in Fruit

Fruits are good sources of nutrients and fiber, but some contain a significant payload of fructose, too. Here’s a low-to-high listing of some commonly eaten fruits (grams of fructose in bold):

Low

  • Peaches — 1 cup, 154 g — 2.36 g
  • Clementines — 2 fruits, 148 g — 2.42 g
  • Raspberries — 1 cup, 123 g — 2.89 g

Medium

  • Pineapples — 1 cup, 165 g — 3.50 g
  • Grapefruit — 1 cup, 230 g — 4.07 g

High

  • Bananas — 1 cup, 150 g — 7.28 g
  • Apples — 1 cup, 125 g — 7.37 g
  • Mangoes — 1 cup, 165 g — 7.72 g
  • Pears — 1 fruit, 148 g — 9.22 g

Experience Life ~ Jan. 2012